A Comprehensive Guide to Optimal Energy Levels

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Vigor - that magical force within us that propels us through challenges, energizes our pursuits, and lights the fire of enthusiasm. Whether you're feeling low, cruising at a medium pace, or soaring high, understanding and optimizing your vigor is the key to unlocking your full potential.

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What is Vigor

Vigor at work represents an engaged and proactive individual - someone who has the willingness and physical energy to go the extra mile. The key element here is vitality (energy). When you have it, you have interest and aliveness and feel the well-being that triggers positive affect, a magnetic force that can propel you and others beyond obstacles. You are willing to draw on that energy to go beyond the normal level of effort. It is closer to a mood state because it tends to last for days and even weeks. This is the polar opposite of burnout. Someone with energy and vitality can’t be burned out because there are energetic resources to replace those that are used.

Tips for Every Vigor Level:

1. Low Vigor: Ignite the Spark

When someone exhibits low vigor at work, they often come across as having low energy and passion. Starting the tasks are challenging and they may appear disinterested or bored as they are easily distracted and take frequent breaks. When completing the tasks, the process is slow and they may frequently procrastinate. It’s hard for them to maintain a positive attitude and seek opportunities for personal and professional growth. Self-care is the way to go! Check their energy levels (whether they arrive late or feel tired or sleepy during work) and work-life balance. They should consider participating in physical activities or stress-relief practices (signing up for yoga, taking a hike on the nearest mountain, or just a speedy walk during their work break is a good start). This bodily activity is often accompanied by physiological changes, including the secretion of endorphins into the bloodstream, which induce vigor as a mood state (e.g., Hansen, Stevens, & Coast, 2001; Lee, Goldberg, Sallis, et al., 2001). It has been found that a major reason people engage in physical activity is to experience vigor (Reed & Ones, 2006). Listening to stimulating and exciting music (such as the fourth movement in Tchaikovsky’s Symphony No. 4, https://www.youtube.com/watch?v=F0oUySiC8SM) has been found to arouse feelings of vigor (Iwanaga & Moroki, 1999). Setting specific and achievable goals so they can maintain your passion for them, establishing a consistent sleep schedule (they can track their sleeping routine on their phone and put reminders to wind down before sleeping), and practicing time management techniques. Workgroup cohesion was found to predict vigor, measured as a mood state (Terry, Carron, Pink, et al., 2000). An employee working with a vigorous colleague with whom he or she communicates frequently may become more vigorous (as assessed by the UWES vigor scale; see Bakker & Xanthopoulou, 2009). Work groups tend to share emotions because of common socialization experiences (Brief & Weiss, 2002). Organizations that provide their employees with opportunities to replenish their energetic resources during work time are likely to directly enhance their levels of vigor. For example, organizations may allow flexible breaks and provide exercise facilities that may be used during work breaks. There is some empirical support for the proposition that periods of rest and recuperation during work time are conducive to higher levels of vigor (as assessed by a scale based on the POMS vigor scale; see Sonnentag & Niessen, 2008). 

‍When your energy is running low, it's time to focus on nurturing that inner spark.

• 🌿 Self-Care Rituals: Prioritize self-care activities to replenish your physical and mental well-being.
• 🚶‍♀️ Gentle Movement: Incorporate light exercises or walks to invigorate your body.
• 🧘‍♂️ Mindful Moments: Take short breaks for mindfulness to refresh your mind.

2. Medium Vigor: Sustain the Momentum

Individuals with moderate vigor maintain harmony in energy and passion in their work. As their enthusiasm tends to vary based on how challenging the task is or external motivators, a lot of passion and motivation is not always present. They prioritize and finish their tasks as it’s expected. They don’t feel drowsy and have the energy to do more. They fulfill job responsibilities but may lack the extra drive to proactively take on additional challenges. They can boost their vigor by staying consistent in regular physical activities or stress-relief practices (signing up for yoga, taking a hike on the nearest mountain, or just a speedy walk during their work break is a good start). This bodily activity is often accompanied by physiological changes, including the secretion of endorphins into the bloodstream, which induce vigor as a mood state (e.g., Hansen, Stevens, & Coast, 2001; Lee, Goldberg, Sallis, et al., 2001). It has been found that a major reason people engage in physical activity is to experience vigor (Reed & Ones, 2006). Listening to stimulating and exciting music (such as the fourth movement in Tchaikovsky’s Symphony No. 4, https://www.youtube.com/watch?v=F0oUySiC8SM) has been found to arouse feelings of vigor (Iwanaga & Moroki, 1999). (a bike ride can go a long way) and identify specific tasks that genuinely interest them and explore opportunities for professional growth. Continuous work on goals, self-care, and maintaining a positive work-life balance can be beneficial. Go by the motto, ‘I will be even better than yesterday’. Encourage them to practice time-management techniques. Workgroup cohesion was found to predict vigor, measured as a mood state (Terry, Carron, Pink, et al., 2000). Thus, an employee working with a vigorous colleague with whom he or she communicates frequently may become more vigorous (as assessed by the UWES vigor scale; see Bakker & Xanthopoulou, 2009). Work groups tend to share emotions because of common socialization experiences (Brief & Weiss, 2002). Organizations that provide their employees with opportunities to replenish their energetic resources during work time are likely to directly enhance their levels of vigor. For example, organizations may allow flexible breaks and provide exercise facilities that may be used during work breaks. There is some empirical support for the proposition that periods of rest and recuperation during work time are conducive to higher levels of vigor (as assessed by a scale based on the POMS vigor scale; see Sonnentag & Niessen, 2008). 

Mai a baMaintain a balanced and steady level of energy with strategic focus and self-awareness.

• 🎯 Clear Goal Setting: Define achievable goals for a sense of purpose and direction.
• 🌱 Continuous Learning: Embrace opportunities for skill development and intellectual growth.
• ⚖️ Balance is Key: Juggle responsibilities while maintaining a healthy work-life balance.

3. High Vigor: Ignite the Flame

High-vigor individuals bring high energy and passion to their work. They are known for inspiring those around them as they thrive on challenges and are eager to take on new tasks with passion! They initiate tasks proactively and enjoy tackling challenges even during busy periods. Good job on staying consistent! Continuous participation in physical activities or stress-relief practices will balance your energy levels. If they have more energy than usual, they can try winding down with a cup of chamomile tea, or explore some new, creative activities. They should continue working on their specific, yet achievable goals. Remember, focusing on self-care and maintaining a positive work-life balance is crucial in gradual progress.

When your vigor is soaring, seize the opportunity to achieve even greater heights.

• 🎉 Celebrate Achievements: Acknowledge and celebrate both small and significant achievements.
• 🚀 Constant Innovation: Foster a spirit of innovation by seeking ways to improve processes.
• 💡 Inspire Others: Share your passion and positivity, becoming a source of motivation for those around you.

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Your vigor journey is uniquely yours, and understanding how to harness it at different levels is the key to sustained success and well-being. Embrace the ebb and flow, and let your vigor guide you to new heights of vitality and achievement.

So, are you ready to unleash your vigor? Let the journey begin! 💫✨

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Cultuterec

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