7 simple steps for more energy throughout the day

Do you wake up feeling heavy and sluggish most mornings? Have caffeinated beverages become a necessity to keep you going through the day? If this sounds familiar, it’s time to ditch the quick fixes you rely on and come up with an energy management plan. Getting started may seem daunting, but you’ll soon have the energy to keep going once you’ve reaped the benefits of a happier, healthier, and more productive lifestyle.

What is Energy Management?

Think of your energy as a finite resource, like money in an account. You start the day with a certain amount to spend, which varies from person to person depending on factors such as age, sleep patterns, stress level, medical conditions and lifestyle. Throughout your day, multiple transactions (activities) occur as you withdraw energy from your account and deposit it.

Although you don’t always have control over the activities that drain you, you can take steps to deposit more energy into your account. Learn how to increase your energy with these seven principles of energy management. You’ll feel better with every step of this important investment in self-care.

1) Eat nutritious foods.

We all know that healthy eating is essential for well-being, but it’s common to think of healthy eating as a tool for weight loss. However, a balanced diet rich in fruits and vegetables, lean proteins and whole grains is what you need for optimal energy.

After all, you really are what you eat, to some extent. Eat a variety of foods from all food groups to get a range of nutrients to keep you energized throughout the day. Opt for fresh or frozen fruits and vegetables, especially dark leafy, nutrient-dense vegetables like broccoli, and orange vegetables, including carrots and sweet potatoes. There are many types of fish and legumes for healthy protein options. Try to eat whole grains, bread, rice, or pasta every day.

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2) Sleep seven to eight hours a night.

Sleeping more seems to be a healthy habit that many people need to improve. We already know we need at least seven hours of sleep every night, so what’s stopping us from getting it? Think about how you can improve your biggest sleep troubles and know this: Lack of sleep can perpetuate serious health problems, as well as negatively affect your mood, motivation, and energy levels. Prioritizing sleep is one of the best things you can do to set yourself up for a successful, energized day.

3) Seek the company of people you like or who stimulate you

Maximize the time you spend with the people you love. Connecting with others who radiate positivity and have similar interests will excite you and energize you. On the other hand, people with whom you do not have a relationship or who have a negative point of view, often complain will only deplete your energy account.

4) Avoid news overload.

News is an important way to stay in touch with what’s happening in the world. They can be educational, entertaining and even uplifting. Unfortunately, the news is too often bombarded with stories of suffering. These stories can skew your view of the world and cause you to focus on your worst fears, instead of acknowledging the good around you. You can’t completely avoid these stories, but try to minimize your exposure when you can, especially in difficult times.

6) Exercise regularly.

Do you feel sluggish in the middle of the day? Have you ever gotten carried away with simple daily tasks like shopping or household chores? Contrary to what you might think, getting the recommended 150 minutes of weekly activity can increase your energy count, not decrease it. How? ‘Or’ What ? Exercise relieves stress and tension, builds muscle, and increases endurance, which helps your body work more efficiently during other tasks or physical activities.

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7) Do something meaningful every day.

What excites you? Do you have a particular talent that you would like to practice more often or share with others? Do something you enjoy every day, even if it’s something as simple as cooking a healthy meal or listening to your favorite song. Putting effort into the things that matter most to you will help you use and reserve your energy in ways that bring out the best in you.

8) Have good thoughts for others.

Maintaining a compassionate mindset is another way to save energy. An example of practicing this way of thinking is called “loving attention.” For example, try making eye contact with a stranger and smile, while thinking “I wish you luck.” This positive act can prevent you from judging this person for them. Judging others can cause us to judge ourselves, and this type of negative internal dialogue can be exhausting.

Action plan for more energy step by step

Step 1

Watch your energy.

Take your energy “temperature” at different times of the day, assigning it a number from 1 to 10, with 10 being the highest energy level. Pay attention to the details of your day so you can identify the people or events that mean the most to you.

2nd step

Make incremental changes.

Once you become aware of certain people or events that are sabotaging your energy, think about your next steps. Rather than tackling everything all at once, pick an area that’s important to you and be realistic about the goals you’ve set for yourself. For example, if the disorganization of your home is a major source of daily stress, choose one wardrobe, closet or drawer to empty every week, instead of overwhelming yourself with doing it all at once. Then move on to your next goal when you feel ready.

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Step 3

Plan and set priorities.

Take note of the times of day when your energy levels tend to be highest. Decide how you can take advantage of these times by prioritizing important tasks when you feel fresh and productive.


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