Sometimes, you feel like you can do anything and everything. But on other days, you're just too tired, and your list of things to do doesn't get any shorter. It's easy to get upset with ourselves for not getting enough done when we’re tired. But being hard on ourselves doesn't really help us do better. But our inner critics aren’t good motivators. If you want to find out how to boost energy when you're tired, there are gentler, more effective ways. Here are some tips to help boost your energy and motivation even when you’re feeling sluggish.
21 practical ways to boost your energy and motivation
The hardest thing about trying to improve your energy and motivation is getting started. When you’re feeling sluggish, it can be difficult to even get the energy you need to do the things that would make the biggest difference.
Fortunately, every step you take for your well-being has a cumulative effect. Don’t try to tackle the entire list. Start with whatever seems the most doable and build up from there.
1. Drink plenty of water
Staying hydrated will do wonders for your energy. Try drinking at least eight glasses of water for a week and see if you notice a difference. Drinking enough water is crucial for maintaining hydration levels and can serve as a simple me-up to fight fatigue. Every glass of water you drink not only contributes to your hydration but can also slightly boost energy levels by ensuring your body functions optimally.
2. Meet with a nutritionist or nutrition coach
Getting a handle on your dietary intake will help improve your energy and focus. When you’re tired, you crave more junk food, which will cause a spike (and crash) in your blood sugar. This will make it difficult to sustain your focus throughout the day. A dietitian, nutritionist, or nutrition coach can guide you toward mindful eating and a balanced diet that includes whole grains and carbs in moderation, which are essential for stabilizing blood sugar levels and reducing cravings.
3. Take a walk
Moderate physical activity helps you sleep better, which will give you an energy boost and make it easier to focus. Aim for 30 minutes a day of regular exercise. Incorporating physical activity into your routine is a natural energy booster that helps in weight loss and improves heart rate and blood pressure.
4. Get some sleep
Noticing a theme here? Your energy and motivation is tied directly to how you take care of yourself. No life hack can make up for not getting enough sleep. Try using an app to track your sleep patterns and get into a good routine. If you're planning to take a nap, avoid napping longer than 20 minutes or you may disrupt your evening rest. Quality sleep is crucial, and ensuring you get the recommended hours of sleep each night can help maintain your energy levels the next day.
5. Watch your caffeine intake
It’s tempting to pour yourself a cup of coffee to overcome a lack of energy, but it may backfire on you. In addition to disrupting your sleep, too much caffeine can make you jittery and unfocused. While a cup of coffee can offer a quick energy boost, relying on caffeine, especially in the form of energy drinks, can have a side effect on your heart rate and blood pressure.
6. Put on some music
Pick a song that matches your mood. Dance to it. See if you can embody how you feel (and don’t worry about looking silly). Then, put on some uplifting music that matches the way you’d like to feel. Sing along loudly. Music can act as natural energy boosters, lifting your spirits and energy levels without the need for supplements.
7. Talk to a friend
If you’re having a hard time getting yourself in gear, try talking to a friend or trusted colleague. Sharing your feelings and concerns with someone can renew your determination. This can be especially helpful if you're experiencing low energy or mental health concerns, as it provides a sense of wellness and support.
8. Meet with a professional
A lack of energy and motivation can be a sign of depression. Reach out to a mental health professional if you need help. They may be able to tell you if something else is causing your low mood. Always seek medical advice for symptoms of low energy that persist, as it could indicate underlying health conditions such as thyroid issues or anemia.
9. Set small goals
When you have low energy, a lengthy to-do list can seem daunting. Limit your to-do list to one item per day. You’ll have a sense of accomplishment from crossing it off, and anything else you do will be icing on the cake. Setting small, achievable goals can be an effective way to boost energy levels and fight fatigue.
10. Take a class or workshop
If you’re losing interest in your job, try taking a continuing education workshop or attending a conference. Learning something new and connecting with others can help reignite your passion for your work. This kind of physical activity and engagement is an excellent way to boost your mental energy and focus.
11. Take a day off
Even if your job doesn't require a lot of physical energy, downtime is important. Your brain can’t work at maximum capacity all the time. Taking time for yourself is important. Try visiting somewhere new or doing some inner work. A day off can rejuvenate your energy levels and help you return to work with renewed vigor and clarity.
12. Celebrate your wins
What’s the point of working hard if you don’t take time out to acknowledge your accomplishments? Don’t skip over the celebration. Finding small but meaningful ways to recognize yourself can keep you motivated. Celebrating achievements is vital for maintaining mental health and overall wellness, acting as a reminder of the positive impacts of your efforts.
13. Reconnect with the whys
Whether it’s taking time to check in on a customer, attending a company all-hands, or having a conversation with downstream colleagues, it helps to remember not just the outcomes of our work but whose life we make a little easier when we give it our best. This reconnection can serve as a powerful boost to your energy and motivation, reminding you of the value and impact of your work.
14. Clear your inbox
If you’re like most people, you probably have thousands of unread emails, messages, and notifications. Instead of swearing you’ll catch up (eventually), go and mark all your messages as “read.” If you’re feeling really brave, delete them. Tackling this task can reduce mental clutter and boost your energy for more important tasks.
15. Break your routine
Get away from your desk. Seek serendipity by attending a meetup you have no background in or walking the city streets and really noticing what’s new. If something piques your curiosity, ask about it and get into conversation with a stranger. You may think you’re too tired, but getting out of your comfort zone can feed and energize your mind. This break from routine in the midafternoon can be a crucial step to rejuvenate your focus and energy.
16. Read something you enjoy
If you haven’t gotten lost in a good book for a while, now’s a good time to pick one up. Reading for pleasure is not only relaxing but engages different parts of your brain. It will boost your creativity and it’s an easy way to get into flow. Engaging with literature is a form of healthy eating for the mind, providing a glucose boost to your imagination and spirit.
17. Take a screen break
If your work keeps you connected all day, take some analog downtime. Try coloring, reading a (paper) book, or meditating. Your mind will appreciate the break from the endless notifications. Digital detox activities not only promote wellness but also help in reducing cravings for digital stimulation, allowing your mind to rest and recover.
18. Get into nature
Being in nature is proven to reduce stress, depression, and anxiety. A 2019 study, lead by Matthew White of the European Centre for Environment & Human Health at the University of Exeter, confirmed just that. Of the 20,000 people included in the study, those who spent two hours a week in green spaces were more likely to report good health than those who didn't spend any time in green spaces.
Take a short walk or visit a nearby park. The benefits of being outdoors extend beyond simple relaxation, acting as a catalyst for improved mental health and physical well-being. This natural setting can help stabilize blood sugar levels and promote heart health.
19. Meditate
There’s a good reason meditation is on everyone’s wellness list. If you’re feeling depleted, taking time to be still can be wonderfully refreshing. It can also be challenging. Start by just watching your breath for a few minutes or try a guided visualization. Meditation can be a foundational element of a wellness routine, offering a pathway to improved mental health and a method to combat the tiredness that can come from our fast-paced lives.
20. Volunteer
Getting stuck in a rut can cause us to take our good fortune for granted. Try volunteering for a local organization or a cause that’s meaningful to you. This can be a powerful way to connect with the bigger picture. Engaging in volunteer work can invigorate your sense of purpose, providing a natural energy boost and a reminder of the broader impact of compassion and community involvement.
21. Switch it up
Often, when we’re feeling exhausted, going out with friends is the last thing that we want to do. If that’s the case, swap a high-energy hangout for something more chill. Skip dinner and drinks and go to a museum. You could forego a party in favor of brunch, or make plans to head to a spa. That way, you get to socialize and relax — a winning combination. Changing your social patterns can also help in managing blood pressure and heart disease risk, offering a relaxed environment to recharge and reduce stress.
7 reasons why you might not feel on top of your game
You’re not getting enough (quality) sleep
This is the biggest and perhaps the most obvious reason you might be feeling tired. Sleep deprivation impacts far more than how “awake” you feel. Just one night of poor sleep can affect your mood, memory, and cognitive performance. Long-term sleep deprivation can lead to weight gain, high blood pressure, and a compromised immune system.
You’re not drinking enough water
Water does a lot more than quench your thirst. Researchers have linked mild dehydration to low mood, forgetfulness, exhaustion, and headaches. The rule of thumb is at least eight glasses of water per day, but the actual amount you should be drinking is likely higher than that. And if you’re waiting until you feel thirsty to drink water, chances are good that you’re already dehydrated.
You’re not listening to your body
If you’re routinely pushing yourself to just do “one more thing” at the expense of your well-being, it will start to catch up to you. Overdoing it — whether at work, home, social engagements, or other responsibilities — will start to make you feel exhausted. Early signs of this kind of stress are body aches (including headaches), irritability, and feeling overwhelmed. Keep going, and you’re on your way to burnout.
You’re anxious or depressed
If you feel like you’re exhausted no matter how much sleep you get, it might be time to reach out to a therapist. Depression and anxiety can affect both the quality of your sleep and how awake you feel during the day. This can be exacerbated by the side effects of certain mood-regulating medications. If you take medication for either condition, check to see if sleep disturbances are listed as a side effect.
You’re spending too much time indoors
Sunlight plays an important role in regulating your circadian rhythm. If you’ve been spending a lot of time indoors, the lack of sunlight and air may be messing with your body’s cues to produce serotonin. This can affect your mood as well as your ability to focus. You may also experience fluctuations in productivity and mood if you have seasonal affective disorder.
You’re getting sick
You know that run-down feeling you get when you’re coming down with something? That’s a sign that your body is diverting its resources towards fighting off a bacteria or virus. If you’re trying to push through a meeting, thinking “Why can’t I get myself to focus?” take a hard look at your health. Some conditions (like chronic fatigue syndrome, anemia, most autoimmune illnesses, and even sleep apnea) can leave you feeling drained. It might be time to schedule a check-up.
You’re not listening to your gut
It could be you’re feeling stuck in a rut, not stretching out of your comfort zone and bored with your routine, or you’ve been stuck too long in a job that doesn’t fit your values or no longer feels meaningful or fulfilling. Few things will sap your energy levels faster than a lack of engagement. Even if you love the work you do, it’s normal to have days where you just don’t feel like doing it. But if you find yourself having more “off” days than not, you’re probably ignoring signs that you need change.
Being tired is normal, but you can boost your energy
The fact is, modern life isn’t really conducive to getting a good night’s rest. Although most adults need between seven and nine hours of sleep each night, finding someone who actually gets that much sleep is rare. According to the Sleep Foundation, 35.2% of adults average less than seven hours each night. More than half of Americans report being plagued by daytime drowsiness at least once a week.
When asked why they’re not sleeping, most adults would point to their obligations. And there’s some truth to that. It’s difficult to balance work, family obligations, and still have any semblance of a social life. However, we may be intent on keeping ourselves on the hamster wheel for other reasons.
Vulnerability researcher Brené Brown documents being “crazy-busy” in her book, Daring Greatly. She says that it's great “armor.” If you’re always doing to the point of exhaustion, it stops you from having to deal with the emotions under the surface.
While this works as a strategy for some time, those negative emotions and discomfort don’t really go away. They continue to draw on your emotional resources, sapping your vitality and motivation. Emotional clutter and staying “crazy-busy” is a fast track to mental exhaustion and burnout.
Remind yourself that the low period you’re in won’t last forever. In the moment, when you’re wondering how to boost your energy and motivation, you may feel like you’ll be drained forever. That’s not the case. Like anyone else, you’ll have good days and bad days. Normalize your off-days and take care of yourself to the best of your ability. Things will start looking up again.
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