Ever feel like you need to boost your energy during the day?
“The 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.” – Anthony Robbins
In this fast-paced world, most of us have probably experienced drowsiness throughout the day at our jobs or at school. Often, we look for ways to wake ourselves up quickly. Unfortunately, many people choose unnatural, unhealthy ways to re-energize such as caffeinated drinks, energy drinks, or pills. These methods will do their job and make us feel rejuvenated in a heartbeat, but they take a toll on our health as well.
When you introduce yourself to healthy, safe methods of boosting energy, you’ll eventually be able to say no to coffee and other forms of unnatural stimulation.
Here are 44 Ways to Boost Your Energy Naturally
1. Get up and walk around every 30 minutes.
Sitting all day at your desk can cause serious long-term problems, so make sure you take some time to walk around the office and take a break from sitting. Even getting up for five minutes at a time can add up at the end of the day if done in 30-minute intervals.
2. Get out in nature.
What wakes you up in the morning? Most people would say their alarm, but sunlight actually plays a bigger part in getting you out of bed each morning. Nature provides one of the most natural ways to boost your energy, and most people have access to the fresh outdoors, making it a readily available energy-booster.
3. Eat fruit.
Fruit contains fructose, a form of sugar that goes straight to your cells and converts to the glucose that powers every cell in your body. By eating more fruit, you will naturally feel more alive from the abundance of carbohydrates. Also, coffee has been proven to be much more effective at waking people up than caffeine.
4. Increase your magnesium intake.
If you have a magnesium deficiency, your body will need to work harder to accomplish tasks, and your oxygen levels will decrease. To make sure you maintain an optimal magnesium intake, eat nuts, spinach, or beans. If you keep your magnesium levels high, you will feel more vibrant and your body won’t need to work as hard to get you through each day.
5. Take a nap.
While American culture doesn’t emphasize naps, other countries, such as Spain, take siestas as part of their daily routine. A study found that people who took naps each day had better overall health and increased their efficiency in work. Naps can also rejuvenate you and give you a second wind when you feel tired or unable to concentrate.
6. Never skip breakfast.
Some researchers tout breakfast as the most important meal of the day, giving people energy to start their day on the right note. Even if you run behind schedule some mornings, try to blend up a quick smoothie to drink on your way to work or while you sit at your desk. Eating a breakfast full of fresh, whole fruits will energize you for your entire day and get rid of that mid-day drowsy feeling later on.
7. Exercise at least 30 minutes a day, 5 days a week.
A sedentary lifestyle can cause serious illnesses and usually makes people feel lethargic and unhappy. Try to participate in moderate to vigorous exercise for at least a half hour each day for five days a week to increase your energy levels and your mental and physical health.
8. Stay busy.
When people have idle time, they tend to get bored easily and let their minds wander. This can lead to feeling off-task and without purpose, which gives us more time to think. Overthinking can cloud your mind and make you stressed and exhausted. To combat these feelings, keep your mind busy and focused so you can achieve clarity and perform to the best of your ability each day.
9. Get adequate sleep.
Most people need to drink coffee or energy drinks each morning to stay awake (mostly due to insufficient sleep the night before.) If you want to feel energized each day, make sure you give your mind, body, and soul the rest they deserve and aim for 7-8 hours of sleep each night.
10. Limit your technology use.
Research shows that heavy technology use can throw off your natural circadian rhythm and affect melatonin production, which can cause sleeping disorders and even depression. Using less technology can prove challenging in today’s world, especially if your job requires you to use a computer, but try to put your phone away at least an hour before bed each night. You will sleep better and therefore have more energy the next day.
One of the most effective ways to wake up naturally, meditation provides a slew of other benefits as well. Meditation can literally change our DNA and alter our brain chemistry. If you have been feeling tired lately, try to meditate for at least ten minutes each day. You will feel the benefits just minutes after each session, and provide your mind with some peace and clarity.
12. Drink plenty of water.
13. Avoid artificial energy boosters like caffeine.
Over time, caffeine can affect your sleep schedule, which will leave you feeling drained and less-than-stellar. Drinking caffeinated drinks even six hours before bedtime can drastically compromise sleep quality, so avoiding caffeine whenever possible can lead to more energy and better sleep.
Believe it or not, eating an apple has been said to do the trick as a natural energy booster!
14. Splash cold water on your face.
An age-old practice, splashing water on your face can instantly make you feel more alert and refreshed. Try this when you feel sleepy to boost your energy.
15. Get up and stretch.
If you sit at a desk all day, you can easily feel tired simply by staying sedentary for too long. Loosen your muscles and joints by doing quick stretches or yoga poses. Yoga moves the circulatory system and awakens the nervous system, bringing renewed energy to the body.
16. Have something to look forward to.
Oftentimes, people get stuck in a rut when they live a life void of passion. If you want to feel more energetic, make sure your life excites you and provides you with fulfillment.
17. Hug someone.
Hugs just feel good overall. They act as an energy exchange between people and release feelings of happiness and comfort. Hug people often to increase oxytocin, which is the feel-good chemical known to facilitate bonding and reduce stress. Hugs will make you feel loved and accepted, which will naturally make you feel more alive.
18. Call up an old friend.
When you talk to someone you have known for years, it allows you to reminisce, laugh, and share stories with that person. Life-long friends usually know us better than anyone, and talking to them after a long lapse can revitalize you and put a smile on your face.
19. Take Vitamin D.
If you live in an area without a lot of sunshine, make sure to take a vitamin each day. It will make you feel happier and more refreshed, naturally increasing energy levels.
20. Give to the less fortunate.
Feeling low on energy? Practice giving. It will provide you with a surge of energy because you bring happiness to people’s lives and feel more fulfilled. One of the best ways to renew energy is by giving because the positive energy associated with giving comes back to you tenfold.
21. Keep your space organized.
If you have a desk or room filled with clutter, it makes your stress levels rise, which depletes your energy. Devote some time to clean up your space so you can feel calm and stay focused.
22. Eat power snacks.
Eat a handful of nuts or some fresh fruit throughout the day. This will keep your glucose levels steady, which means your energy will remain more level.
23. Write down your goals.
If you have a plan in place, you will likely feel excited to work toward accomplishing those goals. This will keep you focused and on-task, and completing goals gives a sense of fulfillment. When you rise to your full potential, you realize your true power and activate previously dormant energy.
24. Stay thankful.
A surefire way to increase your energy is by giving thanks for everything and everyone in your life. Practice gratitude, and you will naturally have more to be thankful for.
25. Be loving.
If you have ever held onto hatred or extreme dislike toward someone, you likely have noticed a decrease in your energy and overall happiness. By giving love to all beings, you will have a huge store of natural energy and keep a positive attitude, all of which will revitalize you.
26. Choose positivity.
Of course, this list must include something about positivity; a positive attitude about life keeps lower-frequency thoughts and feelings at bay, which deplete your energy. No matter what situation you encounter, try to remain positive. You will thank yourself later for the burst of energy you feel.
27. Have a close circle of friends.
Having companions you can confide in and share all of life’s joyous moments with can make you feel loved and give a sense of belonging, which will make you feel more vibrant.
28. Avoid processed foods.
Chemical-laden, altered foods or “food-like” substances lack their potential in true nutrition and are usually higher in calories. Choose natural, organic foods when possible to reap the full range of benefits and energy that foods like fruits and vegetables straight from the Earth provide.
29. Implement natural lighting.
Artificial LED and fluorescent lights can interfere with our natural sleep cycle and cause more restless than restful nights. Try to turn off artificial lights and instead open your blinds to let natural light in. Your body responds best to light from the sun because it contains Vitamin D, which is essential for us to function.
30. Give away things you no longer use.
If you want to de-clutter and also help those less fortunate, go through all your old things and decide what you really need and what you can give away. In addition to organizing your space, giving away the non-essentials will really renew your energy and make you feel good knowing you contributed to a good cause.
31. Take a new road to and from work.
We thrive on new experiences, so taking a new route to work or school will rejuvenate your spirit and make you feel like you are going to a totally new place.
32. Share a funny story with co-workers.
It never hurts to share some laughs with your work buddies, and it will liven up the workplace a bit. If your workday seems a bit dull and you feel your energy dropping, mention something funny that happened to you recently. Your co-workers will appreciate it, too.
33. Avoid negative television programs or movies.
Negative messages in TV shows or movies can give you a negative outlook and put a damper on your mood. Try to fill your life with positive images and thoughts, and avoid the heavy programming present in most TV shows and movies that promote fear and violence.