Healthy Habits That Boost Your Energy Levels Instantly

21 December, 2018
The secret to having more energy through the day is in keeping up healthy habits which also give you a sense of well-being.

It seems that not even drinking liters of coffee can keep you feeling energetic all day. You don’t know why, but you lack the drive to complete all your obligations. The good news is that if you change a few habits you’ll boost your energy levels. And, you’ll feel capable of completing all your tasks in one day.

How to have more energy all day

The daily routine can wear down your body and if we add not eating or sleeping well then it’s perfectly normal that you don’t have enough energy to face the day. For this reason, we share with you the following advice to keep you feeling energetic all day. Start them today!

1. Get a good night’s sleep

It might seem obviously but it’s important to remember this first recommendation. A good night’s sleep goes hand in hand with more energy during the day. It has nothing to do with how long you sleep for (although 8 hours would be ideal), but the quality of your sleep. Try to get comfortable in bed, with enough duvet and as little light as possible. You should also avoid watching television or looking at your phone one hour before going to bed.

2. Do exercise

Although it might sound completely contradictory to do physical activity before 10am, it’s far better for you than doing it in the afternoon or evening. This is because exercise releases endorphins which improve your mood and prepare your for the rest of the day.

You don’t need to have a job that allows you to start later in the day, you could at least take the dog for a walk 15 minutes after waking up. You’ll have to set the alarm a little earlier but it’ll be worth it.

The other option if you don’t like getting up early is to get your body moving in a less “formal” way. For example, cycle to work, use the stairs instead of the elevator, or park your car further from work so that you have to walk a little further (and walk back).

3. Meditate

Maybe exercise isn’t for you (although it’s great for your health) and you want a more relaxed activity but still to have more energy throughout the day. In this case, we recommend you dedicate 10 minutes to meditation.

You don’t need to be an tibetan monk or an expert in meditation. You simply need to put yourself in the lotus position (with your legs crossed and back straight), close your eyes, and focus on your breathing. Leave aside any thoughts about work, money, relationships or other domestic issues. Concentrate on your body and nothing more.

5. Let natural light into your home

The best way to let your mind know that it’s time to get up is with natural light. When your body detects light, it wakes up. That’s why we sleep at night when it’s dark. Open all the curtains in your house. Or if you can’t, at least turn on the bedside lamp as soon as your alarm goes off so your body knows it’s time to get up.

5. Have a good breakfast

It’s important to not to delay or skip this meal because by definition it is there to provide you with all the nutrients you need to begin the day. It’s a really common thing for people who are in a rush to leave the house to simply drink a coffee on the way, however, it’s not enough. Get up 10 minutes earlier (don’t snooze your alarm so much) and prepare a complete breakfast including fruit, cereals, and dairy (best skimmed).

Breakfasts that contain carbohydrates and fibre and better for having energy throughout the day. Example: a pot of greek yoghurt with oats, a slide of wholemeal bread with cheese, and a banana.

6. Maintain good posture

You can also change some habits once you get to work to feel more energetic, or wake up without needing two cups of coffee first. The first thing we recommend is trying to put your desk close to a window where natural light comes in. This will help keep your brain active.

Another recommendation is to maintain a good posture, not only to avoid knots and pains, but also so that you don’t “sleep” in front of the screen. For this, your shoulder should be as straight as possible, shoulders far from the ears, and neck comfortable.

7. Move about

We not talking about exercise in the middle of the day. We’re talking about avoiding stiffness caused by spending hours in the same position. Get up out of your chair for five minutes each hour and walk a little around the office.

So that it doesn’t look as though you’re slacking, use the time to make some work related calls or inquiries or read some documents so that you can be on your feet and walk a little. It will help your circulation and you’ll have more energy.

8. Set your life to music

Sometimes it seems that there is nothing that can wake people up. What about putting on some motivational music? You can keep it to yourself, or share it with your colleagues if they allow if in the office. Pleasant melodies activate the brain and increase attention and focus. Furthermore, they can relieve stress and tension. And life is much more fun!

  • Pilcher, J. J., Ginter, D. R., & Sadowsky, B. (1997). Sleep quality versus sleep quantity: Relationships between sleep and measures of health, well-being and sleepiness in college students. Journal of Psychosomatic Research.
  • Seo, D. Y., Lee, S., Kim, N., Ko, K. S., Rhee, B. D., Park, B. J., & Han, J. (2013). Morning and evening exercise. Integrative Medicine Research.
  • Karageorghis, C. I., & Priest, D. L. (2012). Music in the exercise domain: a review and synthesis (Part II). International Review of Sport and Exercise Psychology.
  • Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. M. (2013). The Effect of Music on the Human Stress Response. PLoS ONE.
  • Lykins, E. L. B., & Baer, R. A. (2009). Psychological Functioning in a Sample of Long-Term Practitioners of Mindfulness Meditation. Journal of Cognitive Psychotherapy.