What Is Mental Energy, and How Do You Boost it?

Here’s a puzzle for you 🧩 You wake up in the morning, eat a bowl of cereal with fresh berries, go for a walk - and are all set to conquer the world. Your mind is clear, your motivation is high - and you're ready to tackle whatever comes your way. The next day, you wake up in the morning, eat a bowl of cereal with fresh berries, go for a walk - and are all set to crawl back into bed. You’re struggling with low motivation and brain fog, despite running the exact same routine as other days. What can explain this shift, all other factors being equal? The answer is mental energy.

What Exactly is Mental Energy?

Defining mental energy is a bit like trying to catch a cloud; it's obviously there, but it’s almost impossible to catch. Scientists are still figuring out exactly how to define and measure mental energy, which is why it’s often vaguely understood as a mood (e.g. think of what you actually mean when you say I’m feeling productive today)- but it can be more broadly defined as the ability or willingness to engage in cognitive work. But when you consider that personal energy is our most precious resource, you’ll realize why understanding mental energy is absolutely essential to making the shift from managing your time to managing your energy (in all of its forms).

Research suggests that great achievers in science and other disciplines suggest geniuses have an extraordinary abundance of mental energy in addition to their intellectual gifts. They can focus their attention on a task for long periods without tiring or becoming distracted from the problem at hand. When you see someone who has achieved a lot, it's probably because of this interesting interplay between innate cognitive ability and an astounding surplus of mental energy. 

Motivation, Cognition & Emotion 

To understand mental energy, you need to understand the complex interplay of motivation, cognition, emotion, and other factors contributing to our mental vitality.

1. Motivation

Firstly, we’ve got motivation, which serves as the driving force behind your actions and decisions. Experts like Dr. Dan Ariely, a behavioral economist, emphasize that motivation is not only about external rewards but also about the internal satisfaction and purpose you derive from your pursuits.

When you’re motivated, your mental energy receives a substantial boost, propelling you to engage more actively in cognitive tasks.

2. Cognition

Also, a cornerstone of brainpower is cognition, which encompasses cognitive processes such as reasoning, problem-solving, and decision-making. In his work on Thinking, fast and slow, renowned neuroscientist Dr. Daniel Kahneman highlights how two distinct ways of thinking influence our cognitive processes. Deliberate, analytical thinking can be mentally taxing, requiring more energy, while intuitive, automatic thinking is less energy-intensive. Recognizing when to employ each system is crucial for optimizing mental energy.

3. Emotions

Emotions, more than motivation and cognition, explain the wide variation in mental energy between individuals. While motivation and thinking always affect our brain power, emotions are like a powerful switch for how energized we feel. They are often overlooked but play a significant role in mental energy. Experts argue that emotions are integral to rational decision-making. Positive emotions can boost mental energy, enhancing creativity and problem-solving, while persistent negative emotions can drain cognitive vitality. So, paying attention to and managing our feelings effectively is crucial for keeping our mental energy up and healthy.

The role of rest & nutrition

Beyond these three pillars, sleep, nutrition, and physical activity contribute significantly to mental energy. Dr. Matthew Walker, a sleep scientist, emphasizes the restorative power of sleep for cognitive functions, memory consolidation, and overall mental well-being. Adding a good rest to a healthy diet, particularly omega-3 fatty acids and antioxidants will support brain function and energy in your everyday life. Furthermore, as championed by experts, exercise has been shown to enhance cognitive performance and boost overall cognitive vitality.

Motivation, cognition, emotion, sleep, nutrition, and physical activity all contribute to brainpower. By understanding the complex dynamics that shape and sustain your mental vitality, you can become a pro in managing your energy.

Brain Function and Metabolic Energy 

Think of your brain as a high-performance computer. It is constantly running various applications. These applications, representing different cognitive functions, need a steady energy supply to function smoothly. The body serves as the source of physical energy for this computer, providing it with energy.

Studies have indicated that complex cognitive functions, such as problem-solving and attention, are among the first to be affected when the brain experiences an energy deficit. 

These findings underscore the relationship between the availability of metabolic energy and the prioritization of essential brain functions during times of energy scarcity.

Take the day after an all-nighter as an example: You skipped lunch, slept for only two hours - and as a result, your body's energy reserves are running low. In this scenario, your brain prioritizes essential tasks like that computer. Keeping your heart pumping and breathing becomes your top priority. Basically, these are the operating systems that run in the background of your computer, making it more stable.

When your body's energy reserves are even further drained, your body turns off non-essential programs to conserve power. In the brain, this means less complex cognitive functions are prioritized. You might have trouble completing tasks requiring sustained attention, deep thinking, or problem-solving.

The next time you find yourself feeling mentally drained, it might be a signal that you have low cognitive vitality, and your brain is focusing on the basics to keep you going. 

Rest, nutrition, and self-care are like plugging your brain back into a power source, enabling it to regain its high-order cognitive functions.

Methods for Measuring and Managing Mental Energy

Measuring and managing mental energy is complex yet achievable with the proper techniques. In the same way fitness trackers keep you updated on your physical activity, various methods provide insight into our mental stamina and practical ways to maintain and enhance our mental vitality. 

The methods for assessing mental energy range from scientific measurements to contemplative practices that tune into the subtleties of our emotions and mental states. Let‘s explore this universe to empower you with diverse tools for understanding and optimizing your brainpower. 

Scientific Methods for Measuring Mental Energy

When measuring mental energy, scientists often rely on a combination of sophisticated tools and techniques that investigate how the brain works. This approach is predominant due to its precision and ability to provide objective insights into the functioning of the mind. Research techniques are widely used because they are reliable, enabling researchers to analyze and quantify mental processes precisely. 

• Neuroimaging: This method involves functional magnetic resonance imaging (fMRI) and positron emission tomography (PET) to visualize and map brain activity during mental processes.

• Electroencephalography (EEG): EEG measures electrical activity in the brain through electrodes placed on the scalp, providing real-time insights into cognitive processes and mental states.

• Cognitive Task Performance: Specific tests recommended include the psychomotor vigilance task, Wilkinson four-choice visual reaction time, the scanning visual vigilance test, and Wilkinson auditory vigilance test. These cognitive methods for assessing brainpower are sensitive to factors that both increase and decrease brain power. Critical factors in the design and conduct of studies used to assess mental energy are also discussed.

• Psychophysiological Measures: This includes monitoring physiological responses like heart rate variability and skin conductance, which reflect the autonomic nervous system's engagement during cognitive activities.

Contemplative Practices for Tracking Mental Energy

Mental energy can be tracked and harmonized through contemplative practices, such as meditation and journaling. Introspection and mindfulness are key components of these practices, offering a holistic approach to improving cognitive well-being. If you notice you have low mental energy lately, this might be a great starting point. Adaptable to various lifestyles, contemplative practices make them accessible to anyone seeking to enhance their brainpower.

• Meditation: Meditation involves focused attention to cultivating heightened emotional awareness. This helps you observe and manage your mental energy by promoting relaxation and reducing stress.

• Mindfulness: Did you know that there’s a tool to help you measure how mindful you are? It’s true: the Mindful Attention Awareness Scale (MAAS) is a survey designed to give you an accurate overview of how mindful your attention is. Like meditation, mindfulness involves being fully present and paying attention to thoughts and feelings without judgment. Regular mindfulness practice aids in maintaining a balanced mental health and conserving high mental energy levels.

• Journaling: Writing down thoughts and emotions in a journal provides a structured way to reflect on experiences. This practice helps you gain insights into your mental patterns, fostering self-awareness and identifying energy-draining habits.

• Going for a Walk: Physical activity, such as walking, can be contemplative when done with awareness. If you notice you have low mental energy or want to do something positive for your physical health, going for a walk might be the answer. With just 20 minutes you can improve your mood state, lower your blood pressure, and enhance your immune system. Studies show going for a walk is also amazing for sleep problems such as physical fatigue or sleep deprivation.

• Breathwork: It involves conscious regulation of breath, promoting relaxation, reducing anxiety, depression and stress, and optimizing focus and mental clarity.

6 Tips for Boosting Mental Energy

The fast-paced pace of modern life makes sustaining optimal mental energy vital for productivity and well-being. Simple changes in your daily routine can enhance your cognitive resilience and help you navigate daily demands more effectively, boosting your energy levels.

1. Prioritize Quality Sleep

   Quality sleep is the foundation of mental energy, akin to recharging a smartphone overnight for optimal performance the next day. When the brain sleeps well and is well-rested, it consolidates memories, repairs neural connections, and is ready to take on the day's challenges.

2. Hydrate for Mental Clarity

   Our brains need proper hydration for optimal functioning. Like a plant thriving when watered, staying adequately hydrated enhances cognitive abilities, aids concentration, and helps fend off the mental fatigue that comes with dehydration.

3. Strategic Breaks for Renewed Focus

   Taking strategic breaks is essential for maintaining peak performance. Like an athlete pacing themselves in a race, brief pauses throughout the day allow the mind to recharge, preventing cognitive burnout and boosting overall productivity and focus.

4. Cultivate Positive Social Connections

   Fostering meaningful relationships contributes to emotional resilience, reducing stress, and boosting overall mental energy. Meaningful relationships act as a shield against fatigue, providing a robust defense mechanism that shields you from the draining effects of physical and mental exhaustion.

5. Mindful Nutrition for Brain Power

   Nutrition is the fuel that powers our mental engine, much like choosing the right type of gas for a car engine. Nourishing our bodies with brain-boosting foods (like b vitamins, natural dietary compounds, and dietary supplements) ensures cognitive vitality, aiding memory, concentration, and freedom from distracting or intrusive thoughts.

6. Exercise for Cognitive Revitalization

   Regular exercise tunes the brain, enhancing cognitive functions and reducing the mental fog accompanying a sedentary lifestyle.