Hey Lovely, do you often find yourself feeling drained and overwhelmed? Perhaps a little more often than you'd like?
I hear you! This was a daily habit for me, until I made a conscious decision that I was tired of feeling tired.
Providing there's no medical reason for your lack of energy (go see your GP and get a check-up, if you're not sure), here are 10 simple, no-cost strategies you can use to help boost your energy... no coffee required!
No Fancy Supplements Required
We’ve all been there — the dreaded mid-day slump. Your energy is at an all-time low, but your to-do list isn’t getting any shorter. Whether you’re running a business, chasing after kids or juggling life’s never-ending demands, staying energised is a must.
But here’s the thing: You don’t need fancy supplements, expensive coffee habits or hours of free time to feel more awake and alert. A few simple tweaks to your daily routine can give you that much-needed boost without draining your wallet or patience.
Let’s dive into ten simple (and quick!) ways to get your energy levels back on track.
1. Laugh It Out
Laughter really is the best medicine! A good belly laugh can instantly lift your mood, relieve stress and send a surge of energy through your body.
And the best part? It’s free!
Watch a funny video, call up a friend who always makes you laugh or look up some lighthearted jokes. The more you invite laughter into your day, the more energetic and positive you’ll feel. Go on, try it now.
Laughter triggers the release of endorphins, your body’s natural feel-good chemicals. It also reduces stress hormones and increases blood flow, making you feel more awake and refreshed.
Try to incorporate at least one good laugh into your daily routine, whether it’s watching a comedy show, reminiscing about funny moments or even playing with a pet or child.
2. Connect with Others
Human connection is a natural energy booster. Spending time with friends, family or even chatting with a stranger can lift your spirits and help you feel more motivated. Even if you’re an introvert, a quick conversation — whether in person, on the phone or over a Zoom call — can do wonders for your energy levels.
Feeling isolated? Schedule a weekly catch-up call, send a thoughtful text or write a handwritten note to reconnect with someone you care about. You don't need to wait for others to contact you.
A little effort in your relationships can go a long way toward keeping your energy up. Studies show that social interactions stimulate the brain and release oxytocin, which improves mood and reduces fatigue.
3. Stay Hydrated
If you’re feeling sluggish, one of the simplest solutions might be rehydration. Even mild dehydration can lead to fatigue and brain fog. So keep a water bottle nearby and sip throughout the day.
If plain water isn’t your thing, add a slice of lemon, cucumber or berries for a little flavor boost or try some of the many varieties of herbal teas available. And if you tend to forget, set a reminder on your phone to take hydration breaks!
Hydration plays a crucial role in maintaining energy levels because your body relies on water to transport nutrients and oxygen to your cells. Dehydration can cause your metabolism to slow down, making you feel even more exhausted.
As a very general guide, aim for at least eight glasses of water per day and adjust based on your activity level.
4. Step Outside
Fresh air and natural light are instant mood and energy lifters. Even if you’re short on time, a quick 10-minute walk outside can help you reset, clear your mind and re-energise. Bonus points if you can get some sunshine — vitamin D is a key player in maintaining energy levels and overall well-being.
Spending time outdoors also reduces cortisol (the stress hormone) and improves focus.
If possible, take your lunch break outside or go for a quick walk around the block. If you're stuck indoors, open a window or sit near natural light to reap some of the benefits.
5. Fuel Your Body with Nutrient-Rich Foods
What you eat plays a huge role in how you feel. Processed foods and sugary snacks might give you a short-lived energy spike, but they’ll leave you crashing soon after. Instead, aim for whole, nutrient-dense foods like fruits, veggies, lean proteins, and healthy fats.
Meal prepping even just a few healthy snacks for the week can make a big difference in your energy levels.
Certain foods are known to boost your energy naturally, such as bananas, nuts, leafy greens and whole grains. Consider adding more fibre and protein to your meals to maintain stable blood sugar levels and avoid energy crashes.
6. Prioritise Sleep
We all know sleep is important, yet it’s often the first thing we sacrifice when life gets busy. But skimping on sleep can lead to a constant state of exhaustion.
If you’re struggling to get enough rest, try creating a relaxing bedtime routine — turn off screens at least an hour before bed, read a book or practice some deep breathing. Even small changes can help you get more quality sleep and wake up feeling refreshed.
Additionally, keeping a consistent sleep schedule (going to bed and waking up at the same time each day) can train your body to feel more naturally energised. Aim for at least 7-9 hours of sleep per night to keep your energy levels high.
7. Move Your Body
It might seem counterintuitive, but exercise actually creates energy. You don’t need an intense gym session — just moving your body can make a big difference.
Take a short walk, stretch, dance around the kitchen or do some jumping jacks. Even five minutes of movement can get your blood flowing and shake off that sluggish feeling.
Exercise releases endorphins, which not only boost mood but also increase stamina. If you have a desk job, make it a habit to stand up and stretch every hour to prevent stiffness and fatigue.
8. Cut Out Energy Drains
Sometimes, the key to having more energy is identifying what’s taking it away.
Are you overloading on caffeine and then crashing?
Are you spending too much time on social media and feeling drained?
Or are certain people or tasks leaving you emotionally exhausted?
Take note of what’s stealing your energy and start setting boundaries to protect it.
Limiting screen time, practising mindfulness and organising your daily tasks can help you conserve energy and feel more in control of your day.
9. Make Time for Self-Care
Self-care doesn’t have to mean expensive spa days. It can be as simple as taking five minutes for yourself. Read a book, meditate, light a candle or just sit quietly and breathe.
Prioritising even small moments of self-care can make a huge difference in how you feel throughout the day.
Practising gratitude is another powerful self-care habit that can boost your energy. Take a moment to write down three things you’re grateful for each day. This can shift your mindset and increase positivity, which in turn help to boost your energy.
10. Stretch It Out
When your body feels stiff and tight, your energy levels take a hit. Taking just a few minutes to stretch, especially if you’ve been sitting for long periods, can help improve circulation and wake you up.
Try rolling your shoulders, stretching your arms overhead or doing a simple forward fold to loosen up and refresh your mind.
Yoga and deep breathing exercises can also enhance your energy by improving oxygen flow to your brain. Incorporate stretches into your morning or bedtime routine for long-lasting benefits.
Small Changes, Big Results
Boosting your energy doesn’t have to be complicated, expensive or time-consuming. By making small, intentional changes to your daily habits, you can feel more energised, focused and ready to take on whatever life throws your way.
So, Lovely... try adding one or two of these strategies into your routine and see what works best for you! xo
