Simple actions to boost energy when you need it most.
When you’re feeling low on energy, small changes can make a big impact. Here are ten quick, science-backed habits you can try right in the moment to give yourself an energy boost.
Water is essential for maintaining energy. Studies show even mild dehydration can cause tiredness and trouble focusing, so try drinking a glass of water when you’re feeling sluggish to see if it makes a difference.
Movement increases blood flow, which sends oxygen to your brain and muscles, helping you feel more alert. Reach your arms up to the sky and stretch, or do a few of your favourite yoga poses. A quick stretch can boost both your energy and mood.
Deep breathing stimulates the parasympathetic nervous system, reducing stress and clearing mental fog. Try inhaling slowly for a count of four, holding for four, and exhaling for four. You’ll feel calmer and more energised in minutes.
Exposure to fresh air and sunlight can raise your energy levels almost instantly. Natural light boosts serotonin, a hormone linked to energy and mood, while fresh air helps oxygenate your body. Step outside for just five minutes to feel revitalised.
Physical activity can instantly lift your energy by increasing circulation and delivering oxygen throughout your body. Even a short walk around your office or home can help shake off fatigue and clear your mind.
If you're feeling low on energy, your body might need fuel. A small snack that’s rich in protein—like nuts, yoghurt, or a boiled egg—can stabilise your blood sugar and give you a quick energy boost without the crash that sugary snacks cause.
Mental energy can be restored by shifting your focus. Take a moment to think of something you’re grateful for. Research from positive psychology shows that gratitude can lift your mood and replenish mental energy almost immediately.
This might sound strange, but gently massaging your temples or rubbing your hands together stimulates circulation and wakes up your senses. This small action can be surprisingly energising.
Cold water activates your sympathetic nervous system, which increases alertness. Splashing cold water on your face can quickly refresh you, helping to shake off fatigue.
A small change of scenery, even within the same room, can refresh your brain. Moving to a different spot or decluttering your desk can break monotony and spark a mental reset, helping you feel more energised.
These tips are intended to give you quick, in-the-moment energy boosts. If you’re experiencing ongoing or chronic fatigue, please consult your doctor.
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