11 Tips for More Energy throughout Your Day

11 Tips for More Energy throughout Your Day

Did you know that most people experience an afternoon lull in energy? You probably did know because you are most people. You’re reading this to find out how you can climb out of that lull. Well, I won’t waste any more of your time. Here you go:

Stay hydrated. Have you ever wondered how much water you should really be drinking? Experts recommend that you drink water based on your weight. Multiplying your weight by 0.67 ounces will calculate how much water you should drink in a day. For example, if you weigh 150 pounds, you should drink about 101 ounces of water a day. Drinking the right amount of water for your body will give you energy and will help you avoid feeling like a sloth (even though sloths are cool).

Don’t hit the snooze button. I know you want to, but waking up and getting out of bed at the same time every day will help you feel energized throughout each day. Hitting the snooze button makes it so you wake up at different times each day, and those extra minutes of sleep don’t actually benefit your body because you’re already awake. If you are an expert snoozer, try putting your alarm far from your bed so you have to get up to turn it off. And resist the urge to get back in bed after you’ve silenced the alarm.

Manage stress. Stress drains most of your energy. So as you focus on getting rid of and managing your stress, you will have more energy for other, more important things. Try managing your stress by talking to a friend, seeing a therapist, or practicing mind and body exercises like yoga.

Eat energizing foods. Eat foods that give you more energy longer. Foods with a low glycemic index, like whole grains, high-fiber vegetables, nuts, and olive oil. Foods with a low glycemic index will give you more energy because the sugars are absorbed slower than foods with a high glycemic index. Foods that are high in carbs have higher glycemic indexes; whereas, proteins and fats have glycemic indexes that are almost zero.

Eat small meals intermittently. It is better for your energy to eat small meals throughout your day than to eat three large meals a day. Eating this way will not only provide your brain with a steady supply of nutrients, but it will also help you avoid the fatigue that comes with overeating. 

Try something new⁠—less sleep. If you think that you might not be getting enough sleep, try sleeping less. Weird. I know. But getting less sleep will determine how much sleep you actually need, reducing the amount of time you spend tossing and turning in bed, sleepless. Here’s what you do:

  • Don’t take a nap the day before you try this method.
  • The first night, stay up late so you get just four hours of sleep.
  • If you feel like you slept well in those four hours, add 15 to 30 minutes of sleep each night after.

Try drinking coffee. If staying hydrated with just water doesn’t seem to be working, try sipping coffee. Coffee is also better for energy than energy drinks are. Energy drinks will give you a short-term boost of strength but then cause you to crash later. Also remember to steer clear of coffee and other caffeinated drinks after 2 p.m. if you want to avoid insomnia. And avoid alcoholic beverages, because they will make you tired. 

Go for a short walk outside. Getting your body moving will help promote blood flow throughout your body. Going for a walk will also help you escape the stale air of the office or home. The sun will put you in a better mood by stimulating your vitamin D production. When you get back from your walk, you will feel refreshed and ready to take on a new project.

Work out in the morning. When you work out in the morning you set a positive and energized tone for the day. Exercising in the morning boosts energy, controls anxiety, and reduces stress (both anxiety and stress suck energy out of you). Working out in the morning is also better for your sleep because working out at night will raise your body temperature, which makes it harder to fall asleep and stay asleep. 

Write stuff down. Trying to remember everything you have to do takes a lot of energy. Instead of using that energy, write down your to-do list and grocery list. Update your calendar. Set reminders for yourself. Writing things down will help you organize your life so the important things come first, which will ease the stress and anxiety that comes with remembering to do 1000 things a day.

Roll out on your Chirp Wheel+. This tip can help you get through that afternoon lull, especially if part of the reason you’re down is because of back pain or neck pain. Take a 5 minute break, get out your Chirp Wheel+, and roll out the pain. Just like going for a walk can help you get out of your funk, rolling out on the wheel will increase blood flow and give you more energy so you can finish your day strong. 


  1. https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
  2. https://www.besthealthmag.ca/best-you/health/have-more-energy/
  3. https://www.womenshealthmag.com/health/a25617294/how-to-get-more-energy-fast/