6 Tips For Daily Energy Boosts

Dayana Sabatin


We all want an unlimited amount of energy. Nobody likes waking up in the morning feeling tired or lazy. Nobody enjoys feeling a lack of drive at 1–2 pm when we’re supposed to be adding the finishing touches to our workdays.

The majority of us have a vision for what we want our lives to look like. We want to be someone who is positive, radiant, energized, and always ready to start and finish any task that comes our way in a timely and effective manner.

As someone who is working on creating her own business, maintaining high energy is vital to my day-to-day life. While it’s impossible to feel motivated and energized 24/7, there are several things you can do to amplify the energy you do have and utilize it to the best of your ability.

If you’re interested in becoming someone who can feel energized throughout the day, then here are six ways to increase your energy starting today.

Believe You Are What You Want To Become.

Mantras and affirmations really do help. You have to tell yourself you’re not tired and that you’re not lazy. The majority of the time, your brain is telling you false things, and if you think you’re tired all the time, you’re going to feel tired all the time.

Consider thinking of your mind as a suggestion box, and the best part about that is you have the ability to say yes or no to any thought or impulse.

If you wake up with the intention of being productive and gettings things done and your mind tries to convince you that you’re tired or have no energy, then don’t listen to it.

In a previous article, I wrote that it’s easy to believe that every thought that pops up in your head is an accurate assessment of reality, and you should act accordingly; however if you constantly do that, you will never get anything done.

Instead, you should view your thoughts purely as suggestions; it puts you in an empowering position for making better and more productive decisions.

I have a little ritual I follow on the mornings that I wake up feeling a little demotivated or tired; I ask myself if I’m feeling a lack of energy because of poor sleep or because I’m just not feeling it that morning.

Usually, it’s the latter, and if that’s the case, I do a little affirmations speech in the bathroom. I remind myself I am not my thoughts, and if I want to feel happy and energized and excited about the day, I am. Say it enough, and you’ll believe it.

Don’t Oversleep.

The majority of people who feel tired all the time think it’s from a lack of sleep — which, yes that definitely can play a role in your being tired. However, oversleeping can cause feelings of fatigue as well.

According to an article published for Mercyhurst University,

Oversleeping can cause a variety of problems, such as heart disease and obesity. Furthermore, getting the full eight hours is beneficial to the body and causes it to be more energized and healthy. Sleeping too much can actually cause the body to become more tired and groggy, which can throw off the sleeping cycle. Not getting enough sleep, or less than the eight hours puts those at risk of stress, which leads to high blood pressure and eventually heart disease.

Personally, I feel significantly better when I get 6,7,8 hours of sleep rather than 9+. I’ve tested this theory a couple of times, and if I add an additional hour or two to my sleeping cycle, I always feel less energized throughout the day.

Nick Stockton writes,

Your internal rhythms are set by your circadian pacemaker, a group of cells clustered in the hypothalamus, a primitive little part of the brain that also controls hunger, thirst, and sweat — primarily triggered by light signals from your eye, the pacemaker figures out when it’s morning and sends out chemical messages keeping the rest of the cells in your body on the same clock.
When you sleep too much, you’re throwing off that biological clock, and it starts telling the cells a different story than what they’re actually experiencing, inducing a sense of fatigue. You might be crawling out of bed at 11 am, but your cells started using their energy cycle at seven. This is similar to how jet lag works.

Bottom line? Don’t oversleep. Identify the number of hours that enable you to feel good and energized and stick with that.

Have a Set Wake Up Time.

When I was young, my grandma woke up every morning at 5 am sharp without fail and without an alarm clock. She would get up, pray, read her bible, brush her teeth, do her hair and then head straight to the kitchen.

I was always in awe of the exuberant amounts of energy she had throughout the day, especially in the morning. She spent her mornings cooking as if we were hosting some sort of grand feast, and she always had a smile on her face while doing so. I remember thinking I couldn’t wait to be just like that.

Nicole Mahabir writes for CBC,

If we wake up at the same time every day, we can reinforce the circadian rhythm and be prompted to go to sleep at the same time every night. The outcome is that our bodily functions and cycles operate efficiently, keeping our system strong and energized.

According to neurologist Brandon Peters, waking up at the same time daily can help increase the quality of your sleep at night because a fixed wake time helps you build a strong desire for sleep while you’re awake.

Along with that, there are several other benefits to having a fixed wake-up time, such as less morning sleep inertia, fewer naps, reduced caffeine dependency, improved alertness, less irritability, and a better overall mood.

Prioritize Exercise In Your Life.

Contrary to popular beliefs, the more energy you use, the more your body will have available because the more active you are, the more mitochondria your body produces.

Nutritionist Samantha Heller says,

“The more you exercise aerobically, the more mitochondria the body makes to produce more energy to meet your needs.”

A study published in the journal Psychotherapy and Psychosomatics reported that inactive people who normally complained of fatigue could increase energy by 20% and decrease fatigue by as much as 65% by simply participating in regular, low-intensity exercise.

I’ve always been an advocate for exercising because of the massive benefits I experienced when I first got into fitness. I truly believe that I’m able to get so much done and still feel great every day because I prioritize my health and my body.

Not only does exercise increase your energy, but it also drastically improves the quality of your sleep, and it reduces stress.

Eat a Balanced Diet.

You’ve heard this dozens of times, but sometimes the most common piece of advice is the most crucial. If you want to feel good, you have to eat well. That means eating healthy, wholesome meals that provide your body with fuel and your life with balance.

Harvard Medical School published an article stating,

Healthful eating also applies to keeping your energy level high: eat a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils. In addition, eating certain types of foods in particular amounts can help prevent fatigue.
Different kinds of foods are converted to energy at different rates; some — such as candy and other simple sugars — can give you a quick lift, while others — such as whole grains and healthy unsaturated fats — supply the reserves you’ll need to draw on throughout the day. But limit the refined sugar and white starches to only occasional treats. While you may get a quick boost, that feeling fades quickly and can leave you depleted and craving more sweets.

I’m by no means saying get on a hardcore rabbit-styled diet to boost your energy, but taking initiative and eliminating things that don’t benefit you (like eating cooking for breakfast and ice cream for lunch) can greatly impact your energy levels.

Figuring out a diet that works for you takes time; you have to get familiarized with your body through trial and error to see how certain foods make you feel.

For instance, after several years, I’ve realized that I work best on a high protein, moderate carbs, and lower-fat diet. I consume relatively the same amount of macronutrients per day to maintain my physique and lifestyle. When the weekend rolls around, I treat myself and don’t monitor my food intake as closely.

This helps me feel sharp throughout the week, and I rarely feel a lack of energy because I’m fueling my body with the right nutrients. You have to find what works best for you and your lifestyle, but consuming less processed foods and more nutrient-dense foods is the first step I’d recommend.

You’ll be amazed at what a drastic difference in energy levels you’ll start feeling the moment you replace highly-processed junk food with healthy and nutritious food.

Utilize Strategies For Your Midday Slumps.

I consistently crash around 2 pm.

My day starts around 5–6 am; I write for a few hours, go to the gym for a quick workout, have breakfast, get back to work, have lunch, and by then, I’m usually wiped. The only thing I’m in the mood for is watching TV. However, when I allow myself to “relax” and watch TV during my midday slump, I always feel extremely unmotivated, and it’s almost impossible to refocus on work after.

Kayla Matthews writes,

Midday slumps are just a part of our circadian rhythm, which is our body’s clock or sleep/wake cycle that dictates our energy levels throughout the day. While we all have slightly different rhythms, the circadian rhythm of most adults makes the urge to sleep strongest between 2–4 am and 1–3 pm.

I work for myself, so while I don’t have a strict schedule to follow. However, I like to keep my weekdays work-oriented, which means I work pretty much all day. To stay on track and productive, I utilize two particular strategies that have produced fantastic results.

The first strategy is identifying my peak productivity hours and utilizing those to the fullest. My peak productivity time is in the early morning, which is when I write.

Once you understand your body’s natural rhythms, you can work with them instead of fighting them every day. This means scheduling your most demanding tasks when you’re at your best and giving yourself a break (or easier tasks) when you’re hitting a low point (like during the afternoon). — Kayla Matthews

The second strategy I use is expending energy when I feel like I have no energy. Instead of taking a nap when I feel tired (which often makes me feel even more tired), I go for a walk and listen to a motivational podcast or audiobook.

You need to expend or use energy to create steady, sustained energy. The best way to do that is to move your body, take a walk, do some light yoga, or whatever else feels good.

Learning how your brain and body work takes time, but the more effort you put into learning what works for you and what doesn’t, the easier it gets to maintain a healthy balance of productivity and rest in your life.

I go through phases where all I want to do is work and not take my eyes off the computer screen, other weeks I’d like to take a vacation and not even think about writing or filming.

The problem is when the latter becomes a habit, and in times like that, I lean on tips like the ones mentioned above to get back on track.

Try them all and see what works best for you, you’ll be surprised by how small changes always end up giving you the best results.

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Freelance writer sharing thoughts on self-improvement, productivity, and success.

Santa Monica, CA

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