Getting rejected, producing content, finding clients, building an audience, and doing it on a chicken feed budget is all part of running an online business - but it gets exhausting fast.
Mental stamina is an underrated part of overcoming difficulties in your business. However, it's hard to stay mentally strong when your body isn't able to keep up.
Without your health, your business will suffer. Just like you put in work on your business daily, you also have to work on your body daily to make sure you have enough energy.
This article goes over 4 techniques that will help you feel physically and mentally refreshed so you can give your full effort to your business every day.
Make Sleep A Priority
Sleep is an unavoidable and vital part of life. Without sleep, our mental and physical energy begins to decline, along with our ability to perform at a high level.
Finding ways to wake up feeling refreshed and ready to go will give you the energy you need to deal with rejection and attract money to your business.
Research from the CDC found that over 9 million Americans are using some type of medication to help them fall asleep. These medications provide a quick fix in the short term but create more problems in the long term. I've noticed a lot of people in my age group (20s) are relying on melatonin to help them sleep.
One of the best things you can do to increase your sleep quality is taking control of your sleeping environment.
TV’s, smartphones and other electronic devices emit blue light, which tricks our brains into feeling more awake. Many people are in the habit of watching tv or videos on their phone until they fall asleep. This is a bad habit that gets your body working against you.
Of course, abandoning all electronic devices 2 hours before you go to bed is easier said than done. I’m definitely guilty of watching TV before I go to sleep. If you have an Apple device, you can use the "night shift" feature to reduce the amount of blue light emitted by your devices.
If you watch tv before bed, look in your settings for the blue light filter and activate it. You can also buy a blue light filter that sticks to your screen and blocks out blue light.
Another way to take control of your sleep environment is by adjusting the temperature. Having your room slightly on the cool side will help speed up your body's natural process to fall asleep.
When you lay in bed, trying to sleep, your body temperature naturally begins to decrease. Sleeping in a cool environment will help with this process.
Personally, I love sleeping with a comforter, even in hot summer months. So having a fan going while I sleep is a must for me.
If you enjoy a comforter's weight but can't handle the heat, it’s worth investing in a weighted blanket. Weighted blankets give you the same comfortable, heavy feeling without trapping heat close to your body.
If the weather in your area allows it, having the window open is another way you can cool down your room before sleeping. With an open window and a fan, you can create a cross breeze which enhances airflow in your room. You can also use two fans on opposite sides of your room to enhance the cross breeze.
Take Cold Showers
Everyone says cold showers are for crazy people, which lets you know people taking cold showers are on to something.
Showering with cold water is a technique you can use to get your body performing at a higher level. One of the best benefits of showering with cold water is increased circulation in your body. Cold water encourages blood to circulate deeper into your tissues and flush out toxins and damage.
Cold showers also help your muscles regenerate and relax after a hard workout. The cold water accelerates the recovery process, which is why you see many athletes using ice baths after training sessions.
Obviously, one of the best parts of showering is the warm comfy feeling you get from the hot water washing the day away. To reap the benefits of a cold shower, you don’t have to stand in freezing water cold the whole time.
Contrast showering is where you start with hot water and switch to cold for about 30 seconds at a time. Keep switching back and forth and see how long you can keep the cold water on.
The shock of the cold water forces you to take deeper breathes, which decreases the level of CO2 in your body. Purposefully standing in a stream of cold water is also a great way to test your mental strength.
A 2016 study published in PLOS ONE medical journal followed 3000 people and found that people who take cold showers are 29% less likely to call in sick for work or school.
Cold showers are a low cost technique you can use to enhance the connection between your body and mind.
Enhance Your Coffee
If you’re reading this article, there’s a good chance you already use coffee to help give you energy throughout the day.
You can enhance the energizing effect of coffee by being picky with what you put in your drink. Stay away from traditional additions like sugar and creamer, which will just spike your blood sugar while not giving any additional energizing effects.
It definitely sounds weird, but adding fat to your coffee can give you extra energy during the day. MCT oils go directly to your liver, which can act as a quick source of energy. Coconut oil is almost 60% MCT, MCT oils require less energy to digest while also giving your body a healthy dose of vitamins and minerals.
The idea of “bulletproof coffee” was popularized by Dave Asprey. He recommends coffee with MCT as a way to encourage ketosis and help people lose weight. However, Dave’s version of bulletproof coffee includes butter in addition to MCT oil. This version of bulletproof coffee is unnecessarily expensive if you’re only after the energizing effects of coffee.
As a side note, starting your day with bulletproof coffee to encourage ketosis isn’t all that it seems - bulletproof coffee can cause you to miss out on essential nutrients during breakfast, among other drawbacks.
Instead, just make your coffee as normal and add a few spoonfuls of a quality coconut oil that you can find online or in a health food store. Even if you have a high caffeine tolerance, the coconut oil will get you feeling more energized and experience less of a crash.
While on the subject of caffeine, not all coffee is created equally.
If your idea of a morning caffeine boost is a Frappucino from Starbucks, you’re actually doing more harm than good. Many popular caffeinated drinks are full of sugar, which contributes to the crash you get in the middle of the day.
If you’re drinking coffee for energy, stick to black coffee and darker roasts. Espresso is also a good option.
Moving around will also help you get the full effects of your coffee. Hopping out of bed and immediately using coffee to “wake up” doesn't give you the full benefit. Move around a little first, get your day started and use coffee to enhance your natural momentum. The increased circulation from moving around is a simple way to enhance the effectiveness of caffeine.
You don’t need to believe all the spiritual stuff to reap the benefits of doing yoga.
Yoga is an excellent way to increase circulation in your body. Increased circulation means more oxygen is getting to your cells, organs, and brain, which will help you feel sharper throughout the day.
When it comes to your heart, yoga can help lower blood pressure, blood cholesterol and regulate blood sugar levels.
When you work online, you spend tons of time sitting down and staring at the computer. This is horrible for your neck, shoulders, hips and lower back. Yoga is an excellent way to prevent neck and back pain, which can interfere with your work if you're not careful.
Yoga is also a great way to improve your posture. When you sit all day, your body begins to compensate by flattening the normal curves in your neck and back. Yoga helps keep your stabilizing muscles strong, which helps you develop a healthy posture.
Some of the best yoga poses when you sit all day:
- Downward Dog
- Childs Pose
- Bridge Pose
- Side Hip Raises