Do you need more energy?
Do you never get the most important things done and are often tired or have low energy?
In this article, I will show you seven simple steps to boost your energy!
So that you can achieve all your goals and live a more vibrant and healthy life.
How to Increase Your Energy:
- Get Enough Sleep
- Exercise
- Drink water
- Eat Healthy Food
- Check-Up
- Stop Doing These Things
- Quick Energy Increases
- Action Steps
When was the last time that you felt you had unlimited energy?
That you could achieve everything you wanted and didn’t need any rest?
And in the reverse, can you remember the last time you couldn’t concentrate and didn’t finish important work, because you didn’t get enough sleep or ate unhealthy food?
The bottom line is that if you have no energy, it’s hard to be productive.
It’s time for a change!
Boost your energy by getting quality sleep, drinking plenty of water, eating a balanced diet, and engaging in regular exercise.
1. Get Enough Sleep
Do you get enough sleep?
If you are tired all day, it’s no surprise that you are unproductive.
That’s why you need to make sure to get enough quality sleep.
Track your sleep for a few days.
Write down how many hours you sleep each night and how you feel afterward.
You might be surprised and find out that you are sleep-deprived most of the time. If that’s the case, make sure to increase the quality and length of your sleep, not only for the next few days but permanently!
For the best quality sleep:
- Always go to bed at the same time.
- Make your surroundings as quiet and dark as possible. Use a noise-canceling device or sleep mask if needed.
- No screens in bed. Read a book instead.
- No coffee after 4 pm. Maybe even try to go coffee-free.
- Finish your dinner at least four hours before going to bed.
- Use your bed only for sleep.
- Record yourself sleeping or visit a sleep lab to identify any underlying medical conditions that disrupt your sleep.
- Adjust the temperature of your bedroom. For optimal sleep, aim for a bedroom temperature between 60°F (16°C) and 70°F (21°C). Test which temperature works best for you.
- Buy a new pillow, mattress, or bed.
- Exercise daily.
Take one of these recommendations and implement it today, or at least this week. For example, research and purchase a new mattress if your old one is causing back pain.
Read more here: How to improve your sleep and wake up early!
2. Exercise
Regular exercise not only improves your sleep; it also boosts your energy.
That’s why you should try to exercise daily.
Here are some exercises that you can start with right now:
- Running for 2 minutes
- 20 Jumping Jacks
- 10 Push-Ups
- 10 Squats
- 5 Burpees
- Taking the stairs instead of the elevator
Do one of these exercises right now.
Of course, if you can do more, do more.
If you can’t do 10 Push-Ups, start with one, or with inclined push-ups.
Exercise a little bit each day to increase your energy.
Read more: How to develop focus and increase your concentration!
3. Drink Enough Water
Do you only drink water?
Or do you drink sweetened beverages, also known as liquid candy?
Replace all sweetened beverages with water, because you know that consuming large quantities of sugar is detrimental to your health.
Quit it.
Start slow if you have to.
Start with one glass of water.
Alternatively, instead of replacing all your sweetened beverages with water at once, try replacing only your third cup with water. That’s how you can still enjoy your sweet, sugary drinks (soda, fruit juices, or beer) while you’re already on your way to a healthier you.
After a month of drinking a cup of water, you make it 50/50. 50% of the time, you drink your old stuff, and 50% of the time, you drink water. If you can do that successfully for another month, you make it 40/60 or 30/70 the next month.
And boom, in three months, you went from somebody who drank mostly sweetened beverages to a healthy water-drinking superhuman.
You can do it!
Read more: How to change your habits!
4. Eat Healthy Food
Would you put the wrong fuel in your car?
No?
So, why do it with your body?
Instead of fast food, eat plenty of vegetables, fruits, and healthy meat (if you are not a vegan or vegetarian).
Follow rules like:
- Eat things that your great-grandmother would recognize.
- Eat food that isn’t advertised on TV.
- Don’t eat food that has a long ingredient list with complex names you don’t understand.
For more rules, get Michael Pollan’s book Food Rules. With accessible rules like: “Eat food. Not too much. Mostly plants.”, “If it’s a plant, eat it. If it was made in a plant, don’t.”, or “Break the rules once in a while.”
Try to eat differently for a week or a month. Eat fresh veggies, fruits, beans, nuts, seeds, and whole grains. Then see how you feel.
Initially, you may experience a slight slump because your body is still adjusting to a diet of whole foods, but you will feel more energized and alive after a few weeks.
Read more: How to be more productive!
5. Check-Up by a Doctor
You changed your diet and got better sleep, but you are still tired?
Then it’s time for a check-up.
Maybe you are missing an essential vitamin or have an underlying illness that the doctor needs to check out.
Furthermore, sometimes it’s not physical but psychological stress that causes you to feel tired all day.
If you dissociate a lot due to past trauma, it’s clear why you have low energy and don’t get anything done.
Then it’s time to get the necessary help from a good therapist.
6. Stop Doing Things That Are Bad For You
Stop doing all the things that you know to be bad for you!
You know what it is already:
- You know eating unhealthy food is bad for you, but you still eat it.
- You know smoking kills you, but you still smoke.
- You know watching TV six hours a day doesn’t get you your dream life, but you still watch TV.
You can’t be positive and energetic if you do things that are bad for you.
Because how can you feel good about yourself if you do these things?
It’s not possible!
The solution is straightforward: Stop doing things that you know are bad for you.
The emphasis here is on you! You’ve got to decide what is bad. However, you must be honest with yourself. You can’t lie to yourself!
Create a list
Create a list of all the things you do every day.
List everything and circle the things that you know you should stop doing.
Then pick the most important thing from the list and quit it right now! The one thing that you know you shouldn’t do, because it destroys your life and your dreams. Learn more about how to stop bad habits in the habit course of HowHabit Pro.
You know what you should stop doing. You don’t need somebody else to tell you what it is, mainly because it’s different for everybody. That’s why you have to decide what is bad for you. Somebody else can’t do it.
One thing that is good for you could be bad for another person, and another thing that is bad for you could be useful for somebody else.
For example, take playing computer games. For one person, playing computer games can be a waste of time; for someone else, it might be a means of earning a living.
You’ve got to decide.
What do you do right now that you know to be bad for you?
Stop doing it right now!
All it takes is a decision!
- Decide to stop smoking.
- Decide to limit your TV time.
- Decide to eat healthier.
That’s it. And boom, your self-confidence will roar because you quit everything that is not good for you.
No more bad feelings about: “Oh, I shouldn’t have stayed up till 2 am to watch this TV series.”
Or: “Oh, I shouldn’t have eaten this candy bar.”
The guilt vanishes and your self-confidence increases once you stop doing stuff that you know is bad for you.
7. Increase your energy immediately
Here are three tactics to help you increase your energy right now.
1. Go for a quick walk or cold shower
If you feel tired, stressed, or restless, try taking a quick walk or having a cold shower.
This will ground you in the present moment, reorder your thoughts, and give you a restart for the rest of the day.
2. Dump Your Brain
Write down everything that you have to do or every challenge that you are facing.
Then pick one thing to do right now, and focus only on that one thing. Read more in my free E-Book the One Thing Method.
Free your brain, so you can focus on what’s important.
3. Exercise
Do a quick exercise routine for 5 to 10 minutes.
Like doing some push ups or sprinting 200 meters.
That gets your blood flowing and your body awake again.
Don’t forget to drink enough water. If you dehydrate your brain has less energy to work.
Do you have any other tips on how to increase energy? Send them to me.
Action Steps to Increase Your Energy:
- Look at your life. Can you make changes and improvements in certain aspects of your life to increase your energy and productivity?
- Do you get enough sleep, exercise, drink water, and eat healthy food?
- List everything you do.
- Circle everything you do that you know it’s not good for you.
- Pick at least one thing and quit doing it.
- Continue to do this until you stop doing all the things that are bad for you.
Increase your energy to be more productive now!
