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In today's workforce, the level of performance expected from employees is growing at an exponential rate, increasing the pressure of everyday life. However, there comes a point when demanding people to work more efficiently for longer hours actually causes their performance to start declining. Too often people work late, go home exhausted and have a restless sleep. Only to return to work the next day even more tired, stressed and unhappy.

As much as we'd all love regular relaxing holidays and time off to sustain a healthy mind and body, the reality is most people spend a substantial amount of their time at work. However, there are some simple actions that can be applied in order to make your work environment just that little bit healthier.

The key is distinguishing the different between the time you have, versus the energy you have. Time is a limited resource. You either have the time or you don't. As much as we would sometimes like a few extra hours in the day to complete our tasks, it is not possible to extend time. Energy, on the other hand is a different matter. There are simple ways that you can enhance or replenish your energy, as well as things you can practice to build up a resilience to losing energy.

Physics defines energy as the capacity of a physical system to perform work and outlines the four sources of energy in humans to be the body, emotion, mind and spirit. Here are a few practices you can undertake to manage each source of energy.

Physical Energy:

- Get a better night's sleep. Try setting an earlier bedtime and reducing your alcohol and coffee intake.

- Exercise. Cardiovascular activity at least three times a week, along with strength training at least once a week can greatly reduce stress and increase overall wellbeing.

- Eat well. Rather than eating a big meal for lunch or dinner, try eating small meals and light snacks every three hours.

- Take breaks. They don't have to be long, but preferably away from your desk. You should take a break ever 90 – 120 minutes or when you start to notice your energy is flagging.

Emotional Energy:

- Calm negative emotions. If you start feeling irritable, anxious, insecure or impatient, try taking deep breaths through your abdominal.

- Think happy. You can boost optimistic thoughts by consciously noticing positive things in yourself and in others, and regularly expressing this appreciation.

- See through new lenses. If a situation is upsetting you, consider looking at it from the other person's perspective, reflect on how it will seem in six months or even try to see it as a learning experience. Distancing yourself from an issue can allow you to realise it may not be as difficult as it first appeared.

Mental Energy:

- Avoid distractions. If you need to complete a high-concentration task, ensure you are away from interruptions such as other people, phones and email.

- Be organised. Designate specific time to respond to your voice mails and emails. That way it won't seem too overwhelming throughout the day.

- Prioritise. Every night before bed, consider what the most important task to complete the next day is. The next morning, do this first, and the rest of the day will be a breeze.

Spiritual Energy:

- Do what you love. Think about the things that make you happy – and find the time to do them more.

- Down time. Spend the last 20 minutes of your trip home relaxing and closing your mind off from work. Then when you arrive home you can be completely there with the ones you love.

- Be the person you admire. Think about the qualities you appreciate in other people. Do you portray these qualities? If not, think of ways you can incorporate them into your life.

Rather than complain that there is just not enough time in the day, why not try focusing on increasing your energy instead. You may discover that with just a few new techniques, you can greatly increase productivity and find a greater fulfilment in your work.