MBA1425 Q&A Wednesday: I’m exhausted all the time. What do I do?

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Hey O welcome to the $100 MBA show where savvy business builders come to get better every day with their daily 10 minute business lessons for the real world. I'm your host, your coach, your teacher Omar Zenholm. I'm also the co founder of the Hundred Dollar mba, a complete business training and community online and today's episode is a Q and A Wednesday episode. On our Q and A Wednesday episodes, I answer a question from one of you, one of our listeners. If you have a question you want to ask, just email me over at Omar MBA Net and I will make sure to answer it right here on Q and A Wednesday. Today's question is from Bill and Bill asks, I've been running my business for a few years now and I'm exhausted all the time. What do I do? Do you have any tips on how to manage my energy and not feel tired and sluggish, especially towards the end of my day? What a great question because how we feel will directly impact how we perform as the leaders of our business. This is critical because so much is counting on us. The success of the business, our employees are counting on us, our customers are counting on us. The future of our business is counting on us. So there are certain things I want to share with you, Bill and everybody else who's Listening that can help you have more energy so you can be able to perform better and be a better leader, be a better business builder. Some of these are really simple and some of these are going to take a bit of investment of time and effort for you, but these investments will pay off, trust me. I actually felt exactly like Bill a few years ago before I made some changes in my life. I'll share those and those effects and what you can do to have more energy so you can really hustle and still have some energy at the end of the day to enjoy your downtime. So let's get into it. Let's get down to business. So Bill asks on Q and A Wednesday, hey, I'm exhausted. I feel tired all day. What do I do? There can be many reasons why you're feeling tired, and I know the obvious reason is that you're working really hard. And by the way, as a leader of your business, you are using so much energy because you're constantly thinking, you're constantly solving problems, you're constantly coming up with solutions, and cognitive power really drains a lot of your energy. So obviously I'm not a doctor or a physician, so I would first recommend you going to see a doctor, get some tests. It's going to take an hour of your time, but you're going to get peace of mind and know that, hey, that everything's okay and you just need to change a few of your habits. If things are not okay, at least you know in advance and the doctor can help you out with what needs to be done. But neglecting your health and not seeing a physician is not a good idea. I do recommend you getting blood tests and having a checkup regularly. You don't have to do a blood test every year, but maybe every two years. And this is especially important if you find yourself feeling tired all the time and, and also getting sick very frequently, putting you out of commission, having flu, having sniffles, getting headaches, all that kind of stuff. Now, putting that aside that you went to the doctor, you know, made your visit, I'm going to give you some really important steps that you can take. I've tried a lot of different things. I'm only going to be sharing the things that really make a difference that actually are effective. There are some small things I could share that make slight differences. You could take it or leave it, but these are the things that really matter. And I'm going to start with the most challenging one, which a lot of us don't want to hear. And that's exercise. You have to exercise regularly. Listen, I know it takes time. I know that you're tired as it is. So how would you expect to go ahead and exercise and use energy to go exercise? I know it sounds counterintuitive, but it's true. When you exercise, you get energy. It may not happen immediately after the workout, especially when you're starting out, you know, your first few weeks of getting into the habit of exercise. But what you do when you exercise is that you're increasing blood flow, you're increasing oxygen into your bloodstream. These are all things that are going to give you energy. It's going to allow you to sleep better, sleep deeper, more quality sleep. It's going to allow your mind to be sharper. It's going to give you a chance to diffuse a little bit. To give your brain a break. You have to recharge those, you know, brain cells. And I am not asking you to do a lot. You know, some people exercise six, seven days a week. You don't need to do that. Okay, you're first starting out. I would recommend to exercise at least three days a week, 45 minutes minimum for three days a week. Do something you enjoy. Join a league of some sort of a sport that you enjoy. Tennis, football, basketball, badminton, whatever it is, Join a gym. If you enjoy that, join a class, Orange fitness, whatever it is. But three days a week, 45 minutes is the bare minimum. If you can go four, that's even better. I'm not going to tell you to do certain exercises or you should mix it up cardio and do weights and then make sure that you're doing X, Y, Z. No, I'm not asking you to do that. Just get the body moving. And by the way, taking a 45 minute brisk walk around the park, that's great. Going for a jog, running on the beach, going for a swim, this is totally fine. You get the body moving, this is what you're doing. Shutting off the, you know, the worker brain and you're getting your body moving, you're getting your, you know, your heart rate up, getting a sweat. And you're saying my body has a right, I need to allow it to exercise. By the way, we only have one body, okay? We need to take care of it. Because if we want to enjoy all the fruits of our labor and enjoy our retirement, we got to put in the time and the effort to maintain that and to build our muscles and to build upon our health. No one wants to work hard and totally, you know, hustle the brains out for 20, 30, 50 years and then when it's time to retire, they have no energy to do anything that they want. They are not in the health that will allow them to travel and to enjoy life. So number one, exercise three days a week. This is going to help you tremendously. This alone, okay. Number two, very easy thing that you can do. Vitamin B. Get a vitamin B complex. This is a great supplement. Take one in the morning, one in the afternoon. It's going to give you a boost of energy, is going to replace a lot of, you know, the lack of vitamin B you have. This is a simple thing you could buy from the pharmacy and it's going to help you. I've been taking vitamin B a year ago for about a year now and it does make a difference, especially that second wind in the afternoon. Very simple. It's going to help you out. Number three, sleep. We all have a different amount of sleep that we require. Some people need six hours, some people need seven, some people need eight, some people need nine. You need to experiment and find out what is your sweet spot. For me it's actually eight hours. Eight hours is perfect for me, but it's not any eight hours. My best sweet spot is when I sleep or I'm totally asleep by 11 and I'm up by 7. This is the time that's perfect for me. Those hours when I'm in bed, when I'm asleep, those are the ones that recharge me the most. So you're going to have to kind of experiment a little bit. Go to bed one day at 10 and then wake up at 6 or wake up at 7, see how many hours you actually need. You can even experiment this on the weekend if you'd like until you find your hours and then when you do that. The important thing here when I say sleep is to be consistent. Make sure you sleep at the same time every day and you wake up at the same time and you have the same hours every time. Don't go into sleep debt where you do an all nighter and then you go, you know, you sleep for 10 hours the next day. That is not good for your body. If for any reason you need to stay up. Like for example one day a month I need to do an all hands meeting for everybody on our team across the world. And I have that meeting at 1am so that day I'm not going to change when I sleep, when I go to bed and when I get up, what I'll do is I'll take a nap in the afternoon, I'll take a Nap for about an hour or maybe an hour and a half to make up for the time that I will be up. So consistent sleep, very important. Don't skimp out. This is time well spent. You're going to have a whole lot more energy. You're going to be more efficient, you're going to get more done because you'll have the energy. Number four, diet. So, so important. My mother was a dietitian all her life. This is what she did for her professional career. She's retired now, but I was reminded all throughout my life how important it is to watch what you put in your body. It makes perfect sense. Whatever you put in, you will get out. That's what you're going to actually get. You can't put bad stuff into anything and expect you're going to get great results. I'm not asking you to change your whole life. I'm just asking you to cut down on anything that's processed, anything that's in a wrapper, as much as you can. Fresh fruits and vegetables, clean food, clean meats. There's nothing wrong with eating a slice of cake or a barbecued burger. All good. But be careful on packaged goods, processed foods. This is stuff that's going to get you sugars. I know a lot of people try all these different kinds of diets. This is just from my own upbringing because of my mother. She didn't believe in any of these diets. She believed in moderation and everything. Don't eat too much me much starch, you know, but eat it. You know, don't just neglect it. That's her philosophy and that's what I adopted. My point here is that be mindful of what you put in your body because that's where your body's going to get its energy. If you're feeling you need to pick me up, eat an apple instead of a candy bar. If you need a snack, have a bowl of yogurt with some granola instead of, you know, a bot. A bowl of chips. I'm not saying no to chips. You can't have chips ever. No. But it shouldn't be your go to thing as a supplement to energy. Next, drink water. Water is very, very important in staying hydrated. Often we feel fatigued and we have loss of concentration because we're dehydrated. Make sure you're drinking water. Be mindful of this. You're going to drink more water, obviously in the summertime than the wintertime, but also just flush the system. Drink water. If you're not going to the bathroom several times a day. There's a problem you're not cleaning out your system. Make sure you're drinking water. Have a reusable bottle by your desk bed. Fill it up, drink it a few times a day. You'll feel a whole lot better.

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One last tip for Bill and everybody's listening who are feeling a lack of energy. They're going to help you get that boost. They're going to make you start feeling better and have consistent, strong energy throughout the day. And that's stress management. You have to be wary of stress. I had a very stressful day yesterday, to be honest with you, and it really made me feel so tired at the end of the day. And it reminded me, man, I didn't manage my stress today very well. And that's why I'm feeling so tired. Business is stressful. There's no way around it. You're dealing with problems. Your job is to solve problems. That's what you do. You solve problems for your customers. You solve problems for your team. You build things that solve problems. That's what you do. You deal with that. But you need to manage your stress so often what we this happens when you feel overwhelmed. You feel like there's no time and there's no time to kind of manage the stress. So you just like go, go, go, go, one problem to the next. I don't have time to kind of breathe sometimes just taking a five minute breather, stepping out of your office, getting some fresh air, five minutes, okay? It's not going to kill your business. Five minutes, going for a quick walk around the block. It's going to help you reset yourself. Leave your phone in the office, don't take anything that's, you know, gonna distract you. Have some time to breathe, come back and you'll feel a whole lot better. It's gonna manage your stress levels. Stress is a killer. This is a known fact and it's gonna kill your energy levels. So I'm reminding myself before I remind anybody else that when things start getting stressful and you feel that feeling of overwhelm and oh my gosh, I gotta go, I gotta do this. There's so much to do that gets compounded. It can really cause some issues. So the five minute investment is going to help me by taking a break, taking a breather. This is going to be a chance to have some gratitude to reflect on. Hey, things are not that bad. I can make it. I've done this before and just having some alone time away from anything. This is super helpful. You got to be mindful of your stress because it's going to affect the way you speak to other people. It's going to affect the way you work to affect the decisions you make. It's not good. So make sure you're mindful and you allow yourself to reset, reset, reset. Even if you have to do it a few times a day, that's okay. That's 5, 10, 15 minutes well spent. That wraps up today's Q and A Wednesday. Thank you so much, Bill, for your question. If you have a question you want to ask, just email me over@omar00mba.net I'd love to answer it right here on Q and A Wednesday. I want to wish everybody a merry Christmas. It's the 25th of December. It's the holiday season. We are heading into 2020, a whole new decade. In the next few days, I want you to ask yourself, how will next year be different? How will it be better? And, and what are you willing to do? What are you willing to work towards to make it better? As entrepreneurs, as business owners, we're doers, we're not talkers. We actually do things. We follow through. And that's how we create our businesses. That's how we create our value. So let's not shortchange ourselves. Ask ourselves some important questions. How is the next year going to be different? What are we going to do to make it different? Thank you so much for listening. Thank you so much for hitting subscribe and subscribing to this podcast. Thank you so much for sharing it with your friends and and family on social and the people that are sitting right next to you right now. Really appreciate it. Before I go, I want to leave you with this. Like I said at the top of the episode, business is hard. It's hard work, it's stressful, it's tiring, all that stuff. But we got to manage it. We got to find a way to best utilize our time and energy so that way we get the best out of ourselves and our team. And guess what? If it was easy, everybody would do it. That's why it's so valuable. That's why it's not crowded at the top. See it as an advantage. See it as a blessing that it's hard and not that it's keeping you from what you want. No, the fact that it's challenging means. It means something. Thank you so much for listening and I'll check you in tomorrow's episode. I'll see you then. Take care.

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