Healthy Habits to Instantly Boost Your Energy Levels

The secret to having high energy levels lies in maintaining healthy habits that add up to well-being. Coffee is just one more pleasure on the list.
Healthy Habits to Instantly Boost Your Energy Levels
Maricela Jiménez López

Reviewed and approved by the doctor Maricela Jiménez López.

Last update: 31 May, 2023

Contrary to popular belief, you don’t need to drink cup after cup of coffee early in the morning to increase your energy levels throughout the day. In fact, by performing several very simple actions it is possible to stay sharp and well disposed of. Do you know what they can be? Discover them below!

Sometimes you don’t know why, but somehow you wake up and feel that you lack that “fuel” to move without heaviness from here to there, and of course, to fulfill all your activities. You try a delicious cup of coffee, but the truth is that you wake up much less than you expected… Then you wonder what you can do. Drink another cup of coffee? Not necessarily! The key is in your habits.

How to increase your daily energy levels

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

A woman sleeping.

It might seem obvious, 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 (although 8 hours would be ideal), but with the quality. Try to get comfortable in bed, with enough duvet and as little light as possible. You should also avoid the TV and your phone for about an hour before going to bed.

2. Exercising boosts your energy levels

It might sound completely contradictory to do physical activity before 10 am, 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 you 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

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

You don’t need to be a 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.

4. Let natural light into your home

A woman looking out the window.

The best way to let your mind know that it’s time to get up is with natural light. Thus, don’t miss the opportunity to leave a light source at your fingertips.

The brain starts to activate when the curtains are drawn after the alarm clock goes off. Likewise, your mood improves.

5. Have a proper breakfast

It’s important not to delay or skip this meal, because, by definition, it’s 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 and prepare a complete breakfast including fruit, cereals, and dairy.

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

6. Proper posture and high energy levels go hand in hand

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 around

A woman with high energy levels stretching.
Stretching prior to jogging should be done indoors in winter weather.

Avoid stiffness from spending hours in the same posture. Get up out of your chair for five minutes every hour or so and walk around the office.

You’ll have more energy when you move around and activate your blood circulation.

8. Musicalize

Sometimes nothing can wake you up even if you try different techniques. Thus, how about playing some upbeat music? Listen to it by yourself or share it be it at work or in your home office.

Pleasant melodies activate the brain and allow you to increase concentration and focus. They also reduce stress and tension and make life much more fun!

What are you waiting for to put these tips into practice now that you know them? Go for and benefit from it all!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • 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.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.