21 Easy Ways to Boost and Replenish Your Energy

In my post, “Energy Management: Getting More Done”, I explained that the trick to getting more done is not so much about managing time, but about managing your energy. In that post, I wrote the following:

“Energy is your capacity to do work. If you build the reservoir of energy that you have available to you-that is, if you put more fuel in your tank-, then you’ll have increased capacity. In addition, by creating rituals which regularly replenish your energy, you’ll be systematically refilling your tank and increasing your resilience.”

In this post you’ll discover 21 easy ways to boost and replenish your energy.

(‘Sun’ by Flower is courtesy of A-F Photography.)

1. Increase your magnesium intake. New York University nutritionist Samantha Heller, MS, RD, explains that magnesium is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy. The recommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men. To make sure you’re getting enough, Heller suggests the following:

• Add a handful of almonds, hazelnuts or cashews to your daily diet.
• Increase your intake of whole grains, particularly bran cereal.
• Eat more fish, especially halibut.  (Source.)

2.  Eat a healthy breakfast each morning. Studies show that those who eat a healthy breakfast each morning have more energy and stay in a better mood throughout the day than their breakfast-skipping counterparts. Aim for an energy-balancing mix of high-quality carbs, lean protein, and healthy fats.  Two examples of a healthy breakfast are oatmeal with a serving of almonds, and a hard-boiled egg with a side of berries. (Source.)

(berries n oatmeal photo is courtesy of Sight possible.)

3.  Take regular breaks during the day to renew and recharge.  Follow “The Pomodoro Technique“: work on a task for 25 minutes, then take a five minute break. During the break you can stretch, close your eyes, and get some water.  After two hours of working on a task, take a 15 – 30 minute break.  It may seem counterintuitive, but by taking breaks you’ll increase your productivity and get more accomplished than you would if you worked straight through.

4. Work on something that you’re passionate about. To quote Oprah Winfrey, “Passion is energy. Feel the power that comes from focusing on what excites you.”

5. If you feel your energy level dropping, go for a brisk walk. Physical activity oxygenates blood cells, helping to refill your body’s fuel tank.

6. You’ve probably heard that thirst can masquerade as hunger. But did you know that it can masquerade as fatigue as well? Make sure that you keep a water bottle with you and that you take frequent drinks from it throughout the day. In addition to keeping up your energy level, water is good for your brain and good for your skin. As an additional tip, try drinking water as soon as you wake up each morning. Your body is dehydrated after a long night’s sleep, and drinking water will help to wake you up and help you feel refreshed each morning.

(Zen Water is courtesy of darkpatator.)

7. Splash some water on your face for a quick pick-me-up.

8.  Check your attitude. A negative attitude that keeps you focused on everything that isn’t going exactly as it should, and that is constantly scanning the horizon for possible problems, is a huge energy drain.

9.  Use your physiology. Sit up straight instead of slumping in your chair, and walk with purpose instead of dragging yourself around.

10.  Have a good laugh.  Laughter releases feel-good hormones into the blood stream and boosts your energy level.

11. Take a power nap. According to Dr. Sara Mednick, taking naps increases alertness, boosts creativity, reduces stress, improves perception, stamina, motor skills, and accuracy, enhances your sex life, helps you make better decisions, keeps you looking younger, aids in weight loss, reduces the risk of heart attack, elevates your mood, and strengthens memory. If you want to discover when your optimum napping time is, and exactly for how long you should try to sleep, get Dr. Mednick’s book, Take a Nap! Change Your Life.

(Nap Attack is courtesy of Jelly Dude).

12. Stress is one of the biggest energy zappers that there is. Find ways to de-stress, such as taking up Yoga, meditation, Qigong, or Tai Chi.  You can try mini-meditations if you just have three minutes to spare here and there.

13.  Eat vegetables with energy-revitalizing antioxidants with your lunch and dinner. These include tomatoes, carrots, and spinach.

14. Andrew Weil, M.D., a world-renowned pioneer in the field of integrative medicine, explains that mindful breathing can be energizing. One of the breathing exercises that he recommends is called “4-7-8″. Simply place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.

Then follow these steps:

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.

Repeat the cycle three more times for a total of four breaths. Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. In addition, exhalation takes twice as long as inhalation.

15. Have a power snack. Have a snack mid-afternoon that combines protein, a little fat and some fiber. One option is to make yourself a peanut butter and banana smoothie. Here are the ingredients:

• 1 small ripe banana, sliced
• 2 tablespoons peanut butter, creamy
• 1 tablespoon honey
• 1 cup cold milk

To prepare the smoothie, put the banana slices, the peanut butter, and the honey in a blender; blend until smooth. Then add the milk and blend until foamy. Voilá! You have a delicious and healthy snack which will help you in keeping your energy level high.

(Smoothy is courtesy of pacificbro).

16. Your thoughts can either give you energy or deplete you of energy.  Don’t wallow in emotional states that zap your energy.  These include:

• Worry.
• Resentment.
• Anger.
• Regret.
• Feeling sorry for yourself.

17.  Listen to your favorite upbeat song.

18.  Call a friend who’s cheerful and full of energy.  Some of their positive energy will rub off on you, leaving you feeling energized and ready to tackle the world.

19. Coffee doesn’t deserve the bad rap it gets. However, stop downing giant to-go cups of coffee. Instead, drink half a mug of coffee (4 to 6 ounces) every few hours. Researchers found that shift workers, medical residents, truck drivers, and others who work odd hours got a better boost from caffeine, and performed better on cognitive tests, when they drank it in small portions . (Source).

(Love Coffee is courtesy of Ahmed Rabea).

20. Try something new. When people do something novel, the brain releases its reward chemical: dopamine. Dr. Gregory Berns, M.D., a neuroscientist at Emory University, in Atlanta, explains that studies have shown that dopamine is also a motivating chemical that gears us up to do more. That is, by doing something new you may be inspired to take on more projects. (Source.)

21.  Have something to look forward to.  Working on tasks that you don’t enjoy can drain your energy.  One way to get yourself through these tasks is to have something to look forward to once you’re done.  The anticipation created by scheduling something that you enjoy at the end of the day can give you the energy that you need to get through the dull work.

Conclusion

A good idea is to keep a log in which you jot down anything which replenishes your energy throughout the day, as well as anything that drains you.  Do you feel sluggish after eating certain foods?  Write it down.  Do you feel great after sleeping for seven hours but feel tired if you sleep for longer than that?  Write it down.  Is there someone who leaves you feeling down every time they leave your office? Write that down as well.   Soon you’ll have your very own roadmap of what gives you energy and what takes it away.

How do you replenish your energy when you feel fatigued?  Please share in the comments.

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