It’s only noon, and you’re already feeling drained. Maybe last night’s sleep wasn’t enough, or the weight of stress is catching up to you. Whatever the reason, your energy levels just aren’t keeping up. While reaching for another cup of coffee might seem tempting, too much caffeine can make you anxious.
Luckily, there are plenty of ways to boost your energy [1] naturally and then quickly to help you power through the day without the crash.
20 Ways to Boost Your Energy
- Step outside.
- Drink a full glass of water.
- Sit or stand up straight.
- Take a power nap.
- Strike a pose.
- Turn on the tunes.
- Eat a handful of nuts.
- Put a cinnamon stick in your coffee.
- Run up the stairs.
- Eat some energizing foods.
- Pull up a funny video.
- Call up a fun friend.
- Splash on some cold water.
- Take a few deep breaths.
- Brighten your work area.
- Get away from the computer.
- Clean off your desk.
- Give yourself a pep talk.
- Think of something you’re grateful for.
- Give yourself something to look forward to.
Even if you’re living an energy-producing lifestyle, you may still have times when you find yourself dragging. That’s when these quick tips can come in handy.
1. Step outside
Sunlight and fresh air can help wake you up. Try taking a short walk outside. It will loosen up your limbs, open your lungs, and then help boost your mental focus. You may also want to ask your colleagues to hold your meeting outside or eat lunch outside.
Pro Tip: Use the “sunlight sandwich” method: spend at least 10 minutes outside in the morning and afternoon. Morning sunlight helps reset your circadian rhythm, while an afternoon stroll can counteract mid-day energy dips.
2. Drink a full glass of water
If you’re even slightly dehydrated, you are likely to feel fatigued. So when you notice your attention dropping off, get a nice cool glass of water and then drink it all. It’s a lot better option than soda.
Pro Tip: Keep a reusable water bottle with you and flavor your water with a slice of lemon or cucumber to encourage more hydration throughout the day.
3. Sit or stand up straight
Posture has a lot to do with your mental focus and attention. We can start to slump as the day goes on. This can lead to muscle strain, tension, and back and neck pain. A curved spine can also restrict blood flow, which may be why you start to feel tired.
Picture a string coming out of the middle of your head. Reach up and pull it straight as you imagine yourself a puppet coming to life. Use your core muscles to support your back and ribs, and then bring your shoulders up and back. Adjust your workstation as needed to accommodate a good posture.
Pro Tip: Set an hourly reminder to check your posture. Use an ergonomic chair or a standing desk to promote spinal alignment and reduce strain.
4. Take a power nap
Sometimes nothing works to refresh you more than just a few minutes of shut-eye. Try to keep it to no more than 20 minutes or you are likely to feel groggy when you wake up.
Turn off the lights, use some earplugs if you need to, set the timer, and close your eyes. A short nap like this can help recharge your brain so you can get through the rest of your day.
Pro Tip: Combine your power nap [2] with a “coffee nap.” Drink a small cup of coffee right before lying down. The caffeine will kick in as you wake up, amplifying your alertness.
5. Strike a pose
Some research shows that yoga can be a great fatigue fighter. In 2017, for instance, researchers reported that performing open, expansive body poses like the Warrior II or Tree Pose for only two minutes helped participants feel more energy and higher self-esteem.
Pro Tip: Incorporate a few dynamic yoga poses (e.g., Sun Salutations) to warm up your body and improve blood circulation for an immediate energy boost.
6. Turn on the tunes
Listening to music that you enjoy can encourage positive emotions, reducing stress levels, and helping you to feel a more positive energy. If it’s upbeat music that gets you dancing, that’s even better.
Listening to relaxing music can help too. In a 2015 study, scientists found that it alleviated the mental fatigue associated with performing a mentally challenging task.
Pro Tip: Create energy-boosting playlists tailored to your mood. Include upbeat tracks for physical energy and calming tunes for mental rejuvenation.
7. Eat a handful of nuts
Nuts are super healthy for you, and they’re also powerhouses of energy. They contain protein and healthy fats, as well as magnesium and folic acid, both of which are necessary for energy production.
Just be sure not to overdo it, as nuts are also high in calories. Restrict it to a small handful.
Pro Tip: Pair nuts with a small piece of fruit like an apple for a balanced snack that provides both quick and sustained energy.
8. Put a cinnamon stick in your coffee
Cinnamon can stimulate your brain and help wake you up. Put a cinnamon stick in your coffee, or try cinnamon tea. Another good spice for energy is peppermint.
Or try putting some lemon oil on a cotton ball and setting that nearby. It’s known to improve mood.
Pro Tip: Experiment with other spices like cardamom or turmeric, which also have energizing properties and can add variety to your drinks.
9. Run up the stairs
Movement helps you produce energy. Even if you feel too tired to exercise, if you do so for only a minute or two, you’ll feel more energy.
When you move, your body realizes it must produce the energy you need to move, and then often it will respond accordingly.
The movement also gets your blood pumping, which can help you feel more alert. Simply run up a flight of stairs nearby or try doing about 30 jumping jacks or a few push-ups.
Pro Tip: Try “micro workouts.” Combine running stairs with push-ups or squats for a two-minute high-intensity burst of activity to maximize the energy boost.
10. Eat some energizing foods
In addition to nuts, there are some other low-calorie energy-boosting foods that you can snack on. These include a hardboiled egg, dark chocolate, dried fruit, Greek yogurt, an apple or banana, or some air-popped popcorn.
Pro Tip: Opt for foods with a low glycemic index, such as oatmeal or hummus with veggies, to avoid sugar crashes later in the day.
11. Pull up a funny video
Laughter can help energize you, so if you find yourself falling asleep over your afternoon project, pull up a couple of short, funny videos and watch them. Just five minutes of laughter can be enough to help you get through the next hour, one of the natural ways to boost energy.
Pro Tip: Bookmark a few favorite comedy clips or keep a go-to list of uplifting videos for quick access during low-energy moments.
12. Call up a fun friend
It can be really easy to feel tired around other tired people. If you’re surrounded by fatigued or negative people, call someone you know will give you a lift.
A positive family member or friend can help restore your energy levels and provide natural ways to boost energy within just a few minutes.
Pro Tip: Schedule regular check-ins with your most positive friends to maintain a steady stream of uplifting energy in your life.
13. Splash on some cold water
Cold water can help energize you. Of course, you may not be able to take a cool shower while you’re at work, but you can step into the restroom and run some cold water over your hands, or pat a little bit on your face. This can be enough to counteract the effects of fatigue.
Pro Tip: Add a few drops of invigorating essential oils like eucalyptus or peppermint to the water for an added energy boost.
14. Take a few deep breaths
One of the reasons many of us feel fatigued during the day is because we’re victims of shallow breathing. This often accompanies a slumped posture.
As you curl your body inward, you cut off some of your lung capacity and then breathe in shallow intakes, reducing your oxygen content.
Instead, sit up straight and breathe from deep in your stomach, using your diaphragm to fully expand your lungs.
Breathe deeply and slowly in and out for about three minutes, and you’ll feel better—one of the natural ways to boost energy.
Pro Tip: Use the “box breathing” technique: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and pause for 4 seconds. Repeat for a calming yet energizing effect.
15. Brighten your work area
Dim lights signal your body and mind that it’s time to rest. It could be that your work area is simply too dark. Open some drapes or turn on some more lights.
These don’t have to be harsh overhead lights. Instead, consider putting a couple of floor lamps or desk lamps around with soft, daylight bulbs that feel good to your eyes.
These natural ways to boost energy can help keep your environment bright and then energetic.
Pro Tip: Invest in a daylight lamp or light therapy box, especially in winter months, to simulate natural sunlight and improve energy levels.
16. Get away from the computer
There’s nothing quite so exhausting as sitting in front of a screen—computer, tablet, or phone—for hours on end. If you find yourself drooping, get up and away from the screen.
Print out some of the papers you’re working on and take them with you to review if you like. Make a call you need to make and walk while you talk.
Give yourself a break from the screen, one of the natural ways to boost energy, and you’ll likely feel more awake. It will also help refresh your eyes!
Pro Tip: Use blue-light-blocking glasses when working at a screen for long periods and make a habit of taking 20-second breaks to look at something 20 feet away every 20 minutes (20-20-20 rule).
17. Clean off your desk
Clutter is exhausting! Science has shown that it can put your senses in overdrive, sapping your energy and then making you anxious.
Take just a few minutes to clean the environment around you, whatever that may be and then put things away and create some space.
It will lower your stress and allow your energy to thrive with natural ways to boost energy.
Pro Tip: Declutter by using the “one-minute rule”: if it takes less than one minute to put something away, do it immediately.
18. Give yourself a pep talk
What we say to ourselves can affect our energy levels. If you’re down on yourself for whatever reason, it’s likely to make you feel droopy and negative.
Instead, lift yourself. Tell yourself what you’ve done well today.
Then attack the rest of the day with a more positive outlook. “I’m going to ace this project and get out of here early!” This can boost your energy and allow you to power through.
Pro Tip: Write your pep talks on sticky notes and place them around your workspace as visual reminders of your capabilities and accomplishments.
19. Think of something you’re grateful for
Gratitude is a magical emotion. When you’re grateful for something, you feel more positive overall, which can boost your energy.
When you’re starting to fade, make a list of the three things you’re grateful for at that moment.
They can be simple—you may feel gratitude for your health, the well-being of your family, or the fact that you’ll be able to drive a working car home.
Add a few more things to the list if you think of them, then get back to your day. You will likely feel a little energy boost.
Pro Tip: Start a gratitude jar. Write down one thing you’re grateful for every day and revisit these notes whenever you need a lift.
20. Give yourself something to look forward to
Nothing saps your energy as much as being in a rut. Maybe you’re just getting up, going to work, going home, working some more, and going to sleep.
After a few weeks of that, anyone would feel tired and start looking for natural ways to boost energy!
Change it up. What one thing can you plan to do today that will make you happy? It could be as simple as taking a walk in the park after work, heading over to the bookstore, meeting a good friend for coffee, or listening to a new audiobook on the way home.
Pro Tip: Plan micro-rewards for completing tasks, like enjoying a favorite snack, taking a short walk, or listening to a new song or podcast.
Try these also to make sure you’re adhering to some good healthy habits like these:
- Eat a healthy diet with lots of fruits and vegetables, lean proteins, and healthy fats.
- Exercise every day for at least 30 minutes, no matter what—even if you have to break it up into 10-minute increments.
- Get 7-8 hours of sleep per night. If you’re having trouble doing this, improve your sleep hygiene: go to bed and get up at the same time every day, keep all technology out of the bedroom, get a supportive mattress, keep your bedroom cool and quiet, and practice a quiet activity for an hour before bed.
- Practice a daily stress-relieving activity. Exercise is a great one, but you can also paint, go for a walk, spend time with a friend or a pet, listen to calming music, journal, meditate, or do some yoga or tai chi.
- Lighten your load. You may be tired because of overwork—which may include professional, family, and social obligations. See if you can delegate or step away from some of these to allow yourself more relaxation time.
- Cut back on sugar. High-sugar beverages and foods may give you instant energy, but they will lead to a crash later. Choose healthier snacks like whole fruit or Greek yogurt. Artificial sweeteners, too, such as those in diet soda, can create inflammation in your gut, which may lead to fatigue.
Conclusion
Incorporating these simple, practical strategies into your daily routine can significantly improve your energy levels and overall well-being. From maintaining a healthy diet and staying hydrated to embracing movement, mindfulness, and gratitude, every small change contributes to a more energized and productive you.
Remember, sustainable energy isn’t just about quick fixes; it’s about nurturing your body and mind consistently. So, take the first step today—whether it’s stepping outside for some fresh air, drinking a glass of water, or simply giving yourself a well-deserved pep talk. With intentional choices, you can transform your day and thrive with vitality!
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FAQs
How can I increase my energy levels?
- Get regular exercise.
- Prioritize quality sleep (7–9 hours).
- Eat a balanced diet with whole grains, proteins, and healthy fats.
- Stay hydrated.
- Manage stress with relaxation techniques.
What can boost my energy immediately?
- Drink water to rehydrate.
- Eat a snack rich in protein and carbohydrates (e.g., nuts and fruit).
- Take a brisk 5–10 minute walk.
- Practice deep breathing to increase oxygen flow.
How to stop feeling so tired?
- Identify potential causes like poor sleep, dehydration, or stress.
- Stick to a consistent sleep schedule.
- Avoid caffeine late in the day.
- Limit screen time before bed.
What food makes you sleepy?
- Foods high in tryptophan, like turkey and dairy.
- Bananas, rich in magnesium.
- Complex carbs like oats or whole-grain bread.
- Herbal teas like chamomile.
How can I make energy easily?
- Eat energy-boosting snacks like nuts, yogurt, or a smoothie.
- Take short breaks to stretch or move around.
- Get natural light exposure during the day.
