โ€œThe higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.โ€ – Tony Robbins

Itโ€™s 10:30 AM. You just feel like you need to boost your energy to get through until lunch. You decide to grab an extra cup of coffee to get though the morning. Thirty minutes later the fatigue returns, making it harder to stay focused and feel productive.

Being stressed out can drain you of physical and mental energy. You run on all cylinders all day between work and home, feeling wired but tired when you put your head on the pillow at night. Your mind races with everything that still needs to be finished. Yet there is a nagging fatigue that overwhelms your body. And low energy is hard to ignore when you are dragging though the day.

Your energy bank.

Think about your energy as if it were kept in a bank account. Each time you take care of something or someone, you are spending from your energy account. Giving back to yourself refills your energy. When you withdraw from your energy account repeatedly without putting energy into your account, you enter into the chronic stress zone.

Here are five tips to boost your energy during the day:

African American mother and daughter in kitchen making healthy breakfastEat breakfast. Food fuels the body. Breakfast is a great stress reliever plus it gets you revved up for the day. Make a quick smoothie, adding kale or spinach, protein powder and other vegetables. Try steel cut oats with blueberries and almond or coconut milk for a great breakfast. Keep a healthy snack ready for mid-morning to keep you going strong. Adding protein to breakfast can energize your day and help you feel full longer.

Stretch more. Sitting in one position for any length of time causes stiff, tight muscles. Moving every thirty minutes will promote better circulation, keep your muscles lengthened, and energize your body.

Meditate. Meditation allows the mind to clear get focused and be present. A meditation myth is you must sit crossed-legged and have at least 30 minutes extra to properly meditate. The truth about meditation is even five minutes of quieting your mind in a comfortable chair can be helpful.

Drink Water. Did you know if you are thirsty that you are already dehydrated? While water isnโ€™t a direct source of energy, it is a vital part of the chemical reaction to create energy in the body. Caffeinated drinks, such as coffee will increase dehydration rather than replenish fluid in your body.

Exercise. The last thing that you feel like doing is exercising when you are tired. Exercise during the day helps to energize you and release feel good hormones in the body. Just taking a walk around the block can help you rejuvenate after sitting at the desk for a while.

There are so many choices you can make that directly affect your energy level. Choose one or all of these energy-boosting tips to keep focused, productive, and happy.

44 thoughts on “Five Tips to Boost Your Energy During the Day”

  1. These really are the five basics of stress management, aren't they, Lisa?  But there are times in our lives when the stresses of outside events and personal demands are larger than our ability to nurture ourselves and keep our energy tanks filled.  What do you consider the next steps after these five? 

    1. Yes, these are the building blocks, the basement of self care that are oftentimes missed. The steps would be mindset or how you are approaching stress. Thanks, Sharon!

  2. Lisa, today, I didn't eat breakfast…and boy, did my energy drag until I finally got something to eat at 9:30. I should have read your post, earlier! : D Love the metaphor of thinking about energy as if it were in a bank account…I really needed this reminder, today!

  3. Great tips, this is my problem I often spend too much mental energy on lower value tasks then get tired for the stuff I really have to do. I am also guilty of too much coffee and not enough water. I will stay mindful of this today thanks!

    1. Understood. That’s a common issue for a lot of people. Breaking down those important tasks can sometimes help. Thanks!

  4. Excellent points darlin and dang that exercise one. I did started eating breakfast in the mornings a couple of years ago. Couldn't believe that was so hard to do. 

  5. Hi Lisa!  I always have a very unproductive middle afternoon timeframe where I want a nap…however the nap does me NO good…if I sleep long enough to feel better…I don't sleep at night and if I sleep a little…I wake up cranky and feeling worse!  This is really great info for me!  Thanks!!

    1. Lisa Birnesser

      Thanks, Elizabeth! Naps can help but they also can disturb some folk’s sleep cycle.

  6. I love all of these, I particularly notice if I don’t stretch. I am working on that.

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    1. Lisa Birnesser

      I am also a massage therapist and see how many folks sit at a desk and have stiff muscles. I set reminders to get up and stretch… otherwise I lose track of time

  7. I always need a reminder to drink more water, because I know I drink too much coffee and I know how dehydrating it is. Great tips as always Lisa. Thank you!

    1. Lisa Birnesser

      Thanks, Carolyn. It’s easy to get caught up in drinking coffee and not water. I keep a large cup with a straw on my desk and know I need to get in at least three per day.

    1. Lisa Birnesser

      Thanks, Carla. Just small bites of these tips each day will help shift your energy.

  8. Excellent tips here Lisa… I particularly like what you said about thinking about your energy being kept in a bank account – the more value we can put upon our energy will ensure that we do not run into a deficit situation :).

    1. Lisa Birnesser

      Yes, Moira. It’s a great techniques to really be aware of what is happening with your body. Thanks!

  9. Hi Lisa, these are all great suggestions, and I try to do all of them every day, but I have to admit that I have always had trouble with #1. I just don't feel hungry before work, and the though of eating something that early makes me queasy not to mention how hectic it is in the morning. But I will keep working on it ๐Ÿ™‚

    1. Lisa Birnesser

      That’s a common problem, Patti. Try preparing something simple that doesn’t take long, like a smoothie. I usually keep hard-boiled eggs in the fridge to grab and go.

    1. It’s tough to do sometimes for sure. I like to pick one thing to start with changing and then I can make it part of my lifestyle. Thanks!

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