How to Stay Energized All Day: Tips and Tricks

How to Stay Energized All Day: Tips and Tricks

As adults with adult responsibilities, it’s normal to feel nostalgic for the seemingly endless flow of energy enjoyed in childhood. Day after day of grown-up tasks can easily sap our energy levels, resulting in fatigue or (worst case scenario) an enduring sense of malaise or burnout. 

While a shot of espresso or a candy bar can spike energy in the short term, they typically tank energy shortly after, leaving you more tired than before. The unglamorous truth is that energy levels hinge on the basics: adequate sleep, a wholesome diet, and getting enough daily movement. [1]

If you’re figuring out how to tap into more sustained energy long-term, knowing how to stay energized all day is the first step to regaining vitality. These long- and short-term adjustments can help you (a little older and wiser) build more kid-like vitality into your daily routine.

#1 Start Your Day with a Morning Routine

Waking up at the same time each day helps stabilize your circadian rhythms, reducing your risk of physical and psychological health conditions. [2] But consistent morning routines can also help you launch into your day with focus and ensure you carry that intention throughout your day. [3]

Don’t be afraid to get creative with your routine building and create one that reflects your values! Some options to consider include:

• Incorporating movement, whether with gentle stretching in bed or with a quick, heart-racing HIIT workout, physical activity can be a great way to start the morning.

• Drinking a full glass of water, adding lime or lemon and salt for a zippy boost.

• Writing a gratitude list, including 10 or so things from yesterday (or today) that you’re grateful for.

• Taking 10 minutes of quiet time, whether to journal, meditate, or cuddle up with your pet and morning beverage.

#2 Be Mindful About Coffee

As one of the world’s most beloved stimulants, coffee is adored for its ability to boost energy and concentration. [4] Used unconsciously, though, coffee and other caffeinated beverages can interfere with sleep and energy levels in the long term. [5]

There are two golden guidelines when it comes to drinking coffee:

1. Avoid drinking more than 1 to 2 cups daily
2. Avoid drinking it after 2pm [6]

Many people rely on coffee as an artificial energy source and neglect their sleep and nutrition—sustainable energy replenishers—in the process. For more sustained energy and focus, try more natural supplements like kratom for focus. By putting these suggestions into practice while optimizing nutrition and sleep, you’ll help create lasting energy levels throughout the day.

#3 Incorporate Moderate Exercise

Regular exercise is one of the most effective ways to maintain a steady flow of energy throughout the day. Moderate physical activity helps stimulate the production of endorphins, a hormone that organically boosts energy and mood.

Just 20 minutes of cardiovascular exercise daily (or around 150 weekly) can measurably help boost your energy levels. [7] It can take some time to learn how to improve stamina, but cardio is a valuable part of proper exercise. Cardio encourages your body to deliver nutrients and oxygen to your cells efficiently, which translates to feeling more invigorated and alert. 

You might try engaging in activities forms like: [8]

• Brisk walking (pacing around 2 miles in 30 minutes)
• Cycling
• Swimming laps
• Jumping rope

#4 Reduce High-Sugar Foods

Sugary foods, especially short-chain carbohydrates, provide a quick surge of energy—and an energy crash shortly after. In plain English: eating lots of sugar or a carb-rich diet is a recipe for blood sugar spikes and the fatigue that follows. [9]

To tune your diet for a more consistent energy flow, it’s best to prioritize foods that won’t spike your glycemic index. These include: [9]

• Whole grains (e.g. brown rice and whole wheat bread)
• Lean proteins (e.g. fish and skinless chicken)
• Non-starchy fruits (e.g. berries and citrus) and vegetables (e.g. broccoli and red pepper)
• Healthy fats (e.g. almonds and olive oil)

Your body takes longer to break down these foods, resulting in a steady flow of energy that’ll help you fuel you throughout the day. [9] So next time you reach for a midday snack, opt for a healthy snack without lots of sugar.

#5 Tap Into the Power of Herbs

Certain herbs have a long history of use against fatigue:

• Kratom (Mitragyna speciosa), which is closely related to coffee, is traditionally used to combat fatigue and hone mental focus. [10]

• Ginseng is an Eastern herb that’s long been used to enhance both physical and cognitive stamina, as well as modulate the stress response. [11]

• Maca root has long been used to counter fatigue and boost mood; it’s also associated with enhanced male sex drive. [12]

A growing body of research suggests these and other vitalizing herbs may significantly improve energy levels when taken in moderate amounts regularly. If you’re curious about using them, it’s wise to consult with a physician before introducing them into your daily routine.

#6 Pace Yourself

While not the flashiest option, one of the best ways to maintain steady energy levels concerns organization—namely, pacing yourself.

It’s tempting to use your morning burst of energy to tackle your to-do list, but doing so could lead to burnout and lack of motivation later in the day. Instead, it may be helpful to try these organizational strategies:

• Space it out – Distribute your tasks throughout the day, incorporating regular breaks where you can rest and recharge.

• Try work-rest bursts – For instance, you might try focusing or working for 45 minutes, break for 15, then jump back into your task. 

• Break up giant to-do’s – Another method is to split large tasks into several smaller ones. [12]

It may take some time to hit upon a tactic that works for you, but even small hacks like these could help modulate your energy levels and overall productivity.

#7 Scale Back On Stress

Chronic stress levels are a major energy drain, all the way down to the cellular level. [1] Remember, states of stress are states of arousal; these can be physically and mentally exhausting in the long term.

Managing stress effectively plays a key role in energy conservation, and having the mental clarity to expend it on the appropriate tasks. Studies show practices like mindfulness meditation assist with managing stress and conserving energy. 

It may also be worthwhile to practice setting boundaries: turning down extraneous activities or social engagements that don’t add more to your life. Stress relief is a vital part of taking care of your body and mind.

#8 Keep Your Space Serene

Your physical environment significantly impacts your sense of vitality. A cluttered or disorganized space can be psychologically draining. Moreover, a mess can generate feelings of overwhelm, making it that much more difficult to tackle your to-do list.

By maintaining a clean, well-organized space, you may find that you naturally have more mental clarity, calm, and steady energy. Many people find it also helps to switch up their aesthetics: greenery, soothing natural or artificial lights, and airflow can all boost mood, encouraging greater focus and energy.

#9 Reduce Your Alcohol Intake

At the end of a long day, countless people turn to alcohol to unwind. But alcohol can diminish your energy levels both acutely and with chronic overuse:

• Acute effects – As a depressant, alcohol causes the central nervous system to slow down. As a result, many people feel tired or sluggish while drinking.

• Long-term effects – Alcohol can do significant damage to adequate sleep quality, both after a night of drinking and over time. [13] Whether disrupting circadian rhythms or causing insomnia, sleep deprivation is one of the main causes of fatigue. [13]

For most people, keeping alcohol consumption infrequent and moderate can help curb its contribution to low energy. Whether you eliminate it or simply scale back, it’s a simple way to help elevate your energy levels.

Quick Energy Pick-Me-Ups in a Pinch

Making sensible, sustainable lifestyle changes is key to boosting energy levels. That said, there are several methods for adding a quick injection of energy into your day:

• Aromatherapy – Aromatherapy has been used for eons to tackle all sorts of human ails—fatigue included. Certain scents are associated with energetic refreshment, including:

• Peppermint
• Citrus
• Rosemary

For a quick boost, try adding a few drops of your chosen essential oil to your palms, cup your hands around your nose, and inhale deeply. Or, pat a drop or two to your pulsepoints for a gentle disbursal of energy throughout your day.

• Energizing breathwork – Also known in Vedic traditions as pranayama, certain breathing exercises can have pronounced and immediate effects on energy by supporting oxygen flow. One such method is known as “Breath of Fire,” a form of rapid breathing. Try it by:

1. Sitting down on the floor or chair, keeping your spine long.
2. Inhaling through your nose and sharply exhaling through the nose, drawing your belly button towards the spine. This maneuver manipulates your diaphragm, causing you to inhale naturally.
3. Maintaining this breathing style for 1 to 2 minutes.

Free Up Your Energy with Bonatic Tonics

To regain your child-like energy levels, infuse your day with healthy habits, such as regular movement, a healthy diet, and stress-reducing activities. 

If you’re looking for a pick-me-up fueled by plants, a feel free kava kratom tonic can help give you a lift. 

Formulated with adaptogenic earth-based ingredients, you’ll enjoy an energy boost and enhanced focus to get through the long day ahead. 

Kick your day into gear and shop Botanic Tonics.

Sources:

1. Harvard Health Publishing. Ways to maximize your energy. https://www.health.harvard.edu/staying-healthy/ways-to-maximize-your-energy
2. Temperature: Medical Physiology and Beyond. Circadian rhythmicity of body temperature and metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7678948/
3. Healthline. Need a New Morning Routine? 10 Tips to Rise and Really Shine. https://www.healthline.com/health/healthy-morning-routine
4. Tufts Now. How Does Caffeine Give Us Energy? https://now.tufts.edu/2022/09/08/how-does-caffeine-give-us-energy
5. Healthline. 7 Foods That Drain Your Energy. https://www.healthline.com/nutrition/foods-that-drain-energy#TOC_TITLE_HDR_5
6. Harvard Health Publishing. 9 tips to boost your energy – naturally. https://www.health.harvard.edu/healthbeat/9-tips-to-boost-your-energy-naturally
7. Harvard Health Publishing. How much cardio should you do? https://www.health.harvard.edu/heart-health/how-much-cardio-should-you-do
8. Cleveland Clinic. What Does ‘Moderate-Intensity Exercise’ Mean Anyway? https://health.clevelandclinic.org/what-does-moderate-exercise-mean-anyway
9. Harvard Health Publishing. 8 principles of low-glycemic eating. https://www.health.harvard.edu/healthbeat/8-principles-of-low-glycemic-eating
10. National Center for Complementary and Integrative Health. Kratom. https://www.nccih.nih.gov/health/kratom
11. National Center for Complementary and Integrative Health. Asian Ginseng. https://www.nccih.nih.gov/health/asian-ginseng
12. Healthline. 4 Benefits of Maca Root (and Potential Side Effects). https://www.healthline.com/nutrition/benefits-of-maca-root
13. Current Opinions in Psychology. Alcohol and Sleep-Related Problems. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801009/