2020 has been a wild year for work. It’s hard enough staying focused and motived, and the current state of the world certainly hasn’t made things any easier. Some days it’s work just to simply motivate yourself to work at all. It’s tempting to sit back and melt your brain with TikToks, YouTube videos, and whatever Instagram Reels are.

Whether you’re in the office, working from home, or even running your own business, it’s okay if you’re not feeling the work vibe every now and then. But inevitably, you have to get back into gear.

Here are a few tips to up your motivation and put a little pep in your work step

Enter Sandman

We’ve heard it a thousand times before, but here’s reminder 1,001—sleep is important.

Trust me, as the father of a 9-month-old, I’ve had a crash course in how hard it can be to get a full night’s sleep. And boy, how those not-so-great nights ruin my energy the next day.

A steady seven to eight hours of sleep a night makes a huge difference in how you function the next day. Not only will sleep help you focus, but it can also help reduce stress, improve your memory, lower you blood pressure, and aid your immune system.

Waking up refreshed is a great way to fight distraction and demotivation to keep you at the top of your game.

Jumpstart with Vitamin D

Like everything in life, it’s hard when you go it alone. Sometimes a little outside help is all it takes for a much-needed boost. And a vitamin D supplement can give you an extra push to stay motivated and positive.*

Research has shown vitamin D not only supports healthy bone growth and a balanced immune system, but it can also support your cognitive function and mood. Plus, Vitamin D is thought to optimize the activity of the mitochondria in your cells, meaning it can jumpstart your body’s energy output to put an extra skip in your step. They don’t call mitochondria the “powerhouse of the cell” for nothin’!*

You’re Thirsty, Drink Some Water

Right this very second, 60% of your body is made up of water. Surprising, I know. What shouldn’t shock you is that staying hydrated is vital to keep your body and mind functioning at optimum capacity.

It’s recommended you drink a half gallon of water per day—or eight, eight ounce glasses of water. This may sound like a lot, but if you spread it across the whole day, it’s a piece of cake.

That’s not even three of your 24 oz. water bottles. So quit your bellyaching.

Staying hydrated is so important because even the slightest bit of dehydration can lead to a decrease in brain functionality. That malaise you feel when dehydrated is because your brain isn’t getting oxygen, obviously not ideal, especially if you are already fighting brain fatigue.

Drinking ample H2O is one of the simplest, yet most vital, tips on this list for staying motivated at work.

So, bottom’s up!

Eat Good, Feel Good

Like a good night’s sleep, the right foods can make all the difference in your day. Eating your fruits and veggies, carbs, proteins, and fats will give you the sustained energy your brain and body need to kick it from nine-to-five with ease.

An energy drink and candy bar may amp you up, but you’ll always come crashing down. And by mid-afternoon, you’ll be ready to clock out and call it a day.

Reach for these nutritious options to energize your enthusiasm

  • Tuna—contains vitamin B6
  • Spinach—great source of iron, magnesium, and potassium
  • Whole grains—complex carbs, folate, and B vitamins
  • Fruits—tasty source of fiber and natural sugars
  • Nuts, like almonds, walnuts, and pecans—full of healthy fat and choline
  • Greek yogurt—good source of protein and probiotics
  • Green tea—it’s clean caffeine

Step Away from the Workspace

Let’s say you’re writing a blog about staying motivated at work and experience some serious writer’s block. What do you do?

Get the creative juices flowing—and your endorphins, too—by stepping away from the computer to do something you enjoy.

While an all-day work sprint can be exhilarating and productive, it’s not sustainable. And sitting in front of a computer for hours on end can be brutal on your body and mind. So whether you’re at the office or home, take a break every now and then to help recharge your battery and hone your focus.

Maybe it’s doing some guided meditation, making a healthy snack, stepping out for some fresh air, working out, or learning a new skill. Or maybe you take those dusty golf clubs into the backyard and finally learn how to swing like a competent human and not slice the ball to the right. Every. Single. Time.

I’ve been taking 45-minute walks around my neighborhood every day to catch some natural energy from the sun (hello vitamin D) and get my mind off of work. (As for the golf thing. I’ve somehow gotten better and worse at the same time—thank you for asking.)

Even without all the distractions, sometimes you simply don’t want to work. Maybe you just want to bang on some drums all day instead. And that’s okay.

But if you stick with a solid routine of good sleep, hydration, healthy eating, taking your vitamins, and giving yourself a break every now and then, the epic battle to get through the workday won’t be much of a battle at all.

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