If there’s one thing almost everyone has in common it’s the desire for more energy through out the day.
More energy makes it easier to accomplish everything you need to. It feels almost like you have more hours in the day to complete all of your tasks.
I’ve been one of those people dreaming of having more energy, and more often envying the people that are energetic.
That is, until recently!
After studying habits of highly energetic and productive people, I found 5 things that they all seem to have in common.
Even more important, I implemented these habits in to my own life and now I am living proof that they work!
A few months ago I was a caffeine dependent zombie that barely had enough energy to drive home from work at the end of the day. Now, I’m one of those highly productive people that runs on less than adequate sleep, but I’m rarely ever tired!
So, without any further rambling, here are 5 simple steps you can implements into your life TODAY to gain more energy!
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Maintain a regular sleep schedule.
This may seem like a given, but it really is the most important. It doesn’t matter what time of day you sleep or how many hours, the only thing is that it needs to be consistent.
If you work a regular 9 to 5 and are out of bed by 8 on the weekdays, then you need to make sure that you’re also getting up by 8 on the weekends!
Your body can;t actually “catch up” on sleep, and your doing yourself a dis-service by breaking your routine. Our bodies rely on consistency and rhythms. Make sure your being consistent with your sleep and you’ll notice a major increase in energy before you know it!
Plus, you’ll have more time to accomplish the things you need to with all those extra hours you aren’t wasting on sleep!
Cut back on the caffeine.
Over consumption of caffeine can actually have the OPPOSITE affect of what you’re going for.
Caffeine works by blocking the little receptors in your brain that tell you that you are tired. Over time it can basically over stimulate those receptors and make you feel even more tired.
I personally would never completely cut out coffee because my morning cup is my favorite part of the day. But limiting your intake can have major effects on how much energy you have!
Don’t forget to count the caffeine in your teas and sodas too!
Try cutting down to one caffeinated beverage per day and in a matter of a week or two you will feel noticeable improvements!
Get some form of exercise at least 3 days a week.
If you’re like me, this may sound counter-intuitive.
How in the world would you have more energy by burning more energy?!
It just didn’t make any sense to me.
But, it turns out that the more you move, the more you want to keep moving! Okay, maybe not immediately, but in the long run this definitely holds true.
Exercise has tons of benefits including increased blood flow, lower blood pressure, and….you guess it! More energy!
When you exercise your body becomes more efficient at using the energy it does have. So once you get into a regular routine, it actually helps you feel more awake, and for longer.
It doesn’t take much either. I started by taking 15 minute walks a few mornings per week. After a couple of weeks I noticed an improvement not only in my energy, but also just a better feeling overall.
Since then, I have started a full exercise program 3 days per week, as well as my walks 3 days per week, and I feel absolutely amazing!
The best part is that alllllllll of my exercise takes less than 30 minutes a day! How great is that?!
Try to implement a cleaner diet.
Junk food makes you feel like junk. Sugar addiction is real. Sugar addiction can also cause blood sugar and insulin spikes and drops that can have drastic effects on your energy.
Now, I’m not saying that you should completely cut sugar out of your diet, or start a drastic diet program either, BUT making better choices throughout the day can add up to big results.
I follow an 80/20 Paleo diet, because that is what works best for me. In short, 80% of the week I eat a Paleo based diet with only meat, veggies, fruits, and healthy fats. However, 20% of the week I eat whatever the heck I want!
I love this relaxed approach to my diet because it helps me make healthier choices, but I don’t have to feel deprived of anything. Usually for me that means I eat healthy breakfast every day, healthy lunches 6 days per week, and healthy dinners about 5 days.
And since my food intake is primarily healthy, I feel amazing benefits over all! So much more energy and even mental clarity. And it is nice to not have those mid-afternoon slumps from a blood sugar drop after a greasy fast food lunch.
Related Post: 2-Ingredient Skinny Pumpkin Muffins
Make sure you’re getting enough vitamins and minerals.
This one kind of goes with diet, but also has it’s own place. Just because you’re eating better doesn’t necessarily mean you’re getting all of the nutrients you need.
If you’re going to try and obtain them through food, make sure you’re getting your recommended servings of fruits and veggies every day AND make sure you’re eating the rainbow!
By that I mean, eat some fruits and vegetables from every color group. Fruit and vegetable colors are indicative of the types of nutrients they contain.
For example, betacarotine, which is good for eye health, is found in orange vegetables like carrots.
So, make sure your getting every color of the rainbow throughout the week so you can be sure your getting all types of nutrients.
I typically get mine through juicing. I make a different one every day to make sure I’m getting plenty of vitamins and minerals. You can follow me on Instagram where I post new recipes daily in my stories.
If you aren’t a huge fan of fruits and veggies, you can still make sure you get all of your nutrients through vitamins and supplements. A good multi-vitamin and some powdered mix-ins like this will do just fine!
Just make sure you’re consuming them every day!
So there you have it! 4 super simple habits you can easily implement into your life to gain more energy and more time!
A few short months ago I was just like you, 100% drained and desperate for more energy than my quad latte was equipped to give! Now, I’m sleeping less, moving more, and actually accomplishing all of my tasks for the day!
You can do this for yourself too. Just take it one step at a time and before you know it, you’ll have more energy than you know what to do with!
Drop a comment below or email me if you have any questions or comments, I’d love to help!