24 little boosts to build energy into your day

You might be interested in these lower-effort ways to improve your wellbeing, from choosing foods to fight fatigue to sleeping well or exploring the gut-hormone connection.

If you’re reading this, you likely struggle to achieve that seize-the-day, jump-out-of-bed-dancing energy. But I’m here to tell you, you’re not low on energy because you’re lazy. It’s probably because you’re overstimulated, under-rested, slightly dehydrated, mildly stressed, eating on the fly, starting at screens AND expecting your body to behave like it has had eight hours of sleep.

The good news is our energy levels are surprisingly responsive to small nudges throughout the day if they work with your body clock, hormones and habits rather than against them.

So, think of this as your 24-step energy menu, little boosts from the moment you wake up, to the minute your head hits the pillow. And no, you won’t do all 24 every day (nor should you), but incorporating a handful might give you the improvement you need.

1. Open your curtains before your phone

Plenty of studies show that morning daylight (even if it’s overcast) helps set your circadian rhythm, which influences everything from alertness to appetite, to sleep later on. Even if you’re not able to fit a morning walk in, just walk to your window, open the curtains and look outside for 60 seconds.

2. Avoid the snooze button

Those extra 10 minutes in bed can actually drop you back into a lighter sleep stage, leaving you groggier than before. “It’s best to get up with an alarm at the same time every day and it is much more important than getting to bed at a specific time,” says sleep coach Tracy Hannigan. “Not only does this anchor your sleep cycle firmly, it can prevent 'social jetlag' across a week, or sleep inertia making your morning difficult.”

3. Down a glass of water first thing

It’s likely your body hasn’t had water in at least eight hours and even mild dehydration can make you feel sluggish, fuzzy and moody. On her Substack Second Brain, Dr Emily Leeming cites a study that recommends trying to get in 500ml of water when you first wake up to help with memory and energy. She suggests incorporating this into your morning routine by keeping a jug of water with a glass by your bed or drinking a glass of water before and after brushing your teeth.

4. Wait for your first coffee

Researchers from the University of Bath found that relying on coffee to perk you up after sleeping can have a negative effect on your blood glucose control. In the first hour or so after waking, your body naturally produces cortisol (the hormone that makes you feel alert). Adding caffeine into the mix can sometimes make you feel more jittery and less steadily energetic, prepping you for a harsher crash later on in the day.

5. Eat protein early (even if you hate breakfast)

A good breakfast will set you up for the day. So try not to stick to cereal or toast, which are mostly quick-digesting carbs, giving you an instant burst of glucose that doesn’t last long. “As your blood sugar rises, your body releases insulin to bring it back down, and that’s when energy and concentration starts to dip, and you might feel tired, hungry again or craving something sweet,” explains registered nutritionist Zara Hiridjee. Instead, opt for a higher-protein breakfast that gives a slower release of energy – like Greek yogurt with berries and nuts, scrambled eggs with avocado, and wholegrain toast. “You’re still getting carbs for fuel, but the added protein and fibre keeps your energy stable and your hunger in check,” Hiridjee adds.

6. Try a ‘wake up your body’ blast

Movement increases blood flow and can raise alertness fast, and it’s one of the quickest ways to feel more switched on. Beth Johnson, owner of Lift Club, recommends trying a quick stretch routine: “Just flow through the body, lengthening, shortening, whatever feels good. Two minutes of child’s pose, downward dog and upward dog should be enough to get your day off to a good start.”

7. Take a big sigh

Sometimes low energy isn’t tiredness, it’s anxiety – which can be exhausting in itself. A quick way to downshift your nervous system is by taking an extra big breath. Called ‘cyclic sighing’, it’s the act of inhaling through your nose and then taking a second, deeper breath in to fully expand your lungs, then exhaling through your mouth. A 2023 study (cited in the Stanford Medicine Magazine) found that those trying this breathing technique compared to others reported significantly greater increases in energy, joy and peacefulness.

8. Do your hardest ‘brain task’ before noon (if that works for you!)

The morning is when many of us have the most mental stamina, so use this fresh energy wisely and then the whole day might feel a little easier. Try focusing on one 30-60 minute block mid-morning before emails take over. Leadership coach Sarah Cave stresses however that this might not be the same for everyone. “Some of us do have our peak post-lunch, so the important thing is to recognise when you are at your freshest and use that time block wisely,” she adds.

9. Snack for stability, not sugar

Snacking is not an enemy, but if you’re reaching for a sugar-packed one, this can spike energy and then crash it. “Always having real snacks to hand really matters, so you’re not grabbing the wrong thing and setting yourself up for a sugar crash,” explains Gemma Ogston, chef, author and founder of Mama Shrooms. “My go-tos are stuffed dates with almond butter, a little dark chocolate with a pinch of salt, and a Mama Shrooms Day Blend, which has cordyceps and Lion’s Mane (both can support natural mental clarity and stamina).”

10. Fix your ‘tech neck’

Slumping doesn’t just make you look tired, it can create it. Many of us are guilty of hunching over a laptop, but slouching can reduce how well you breathe and increase muscle strain. Try sitting with your feet flat and your shoulders relaxed, with your screen at eye level. Imagine a string trying to lift the crown of your head.

11. Step outside for 5 (even if it’s grim out)

As mentioned already, outdoor light is still far brighter than indoor lighting and supports that circadian alertness. Try and step outside, even for five minutes – take a coffee with you or do the bin run. Where possible, I like to do walking meeting calls.

12. Walk for 10 minutes after you eat

The Italians call it ‘la passeggiata’, a leisurely walk taken in the evening for a purpose of socialising. But go to any Mediterranean country, and you’ll likely see the locals taking part in a post-dinner stroll. Yes, it’s mainly to socialise, but walking after a meal can help digestion and smooth your blood sugar curve (avoiding those energy slumps). A 2025 study found just 10 minutes of walking immediately after a meal significantly reduced peak glucose compared to not walking.

13. Eat away from your desk

Eating while working is a one-way ticket to feeling mentally cluttered all afternoon. Your brain needs a context shift – even a tiny one – to properly reset. If you can, eat somewhere else, even if it’s just a different chair.

14. Enjoy more olive oil

Good-quality extra-virgin olive oil is a great ingredient that offers steady, long-lasting fuel for your body. “It’s high-polyphenol, antioxidant-rich content reduces insulin resistance, slows carbohydrate digestion, and lessens post-meal glucose spikes, meaning you’re less likely to get those big sugar highs, followed by crashes,” explains Sarah Vachon, co-founder of Citizens of Soil. “Between 25-50ml a day of EVOO is an incredibly supportive, delicious and energy-boosting addition to a balanced diet.”

15. 3pm slump? Try water first

Afternoon tiredness is often a combination of stress, screen fatigue and slight dehydration. Before opting for a coffee, energy drink or sugary snack to keep you going, drink a full glass of water, wait 10 minutes, then decide if you need a caffeine rescue. Experts at Harvard Medical School also recommend getting fluids from liquid-heavy fruits and veggies that are 90% water – think cucumbers, courgette, strawberries and melon.

16. Use caffeine like a tool

Moderate caffeine consumption isn’t bad for you but choosing when to drink it is wise. Caffeine promotes wakefulness by blocking adenosine, a sleep-inducing chemical. Great mid-morning, but if you’re reaching for one 3pm onwards, it could cause bedtime havoc, with The Sleep Foundation recommending avoiding it altogether at least eight hours before bed.

17. Try a 10-minute “lie down, eyes closed” reset

While true sleep provides deeper recovery, a quick reset in the day (rather than a nap which can leave you groggy) could be what you need for an energy reset. Known as ‘quiet wakefulness’, resting with your eyes closed, but not sleeping, can offer significant restorative benefits and give your brain a chance to relax.

18. Get a “second daylight anchor”

If evenings are when you finally feel awake, you’re not imagining it. Many people get an energy lift later in the day, and a bit of movement (especially outside!) can make you feel calmer and more capable, as opposed to gluing yourself to the sofa. Try a 15-minute walk, stretching or a gentle exercise class.

19. Don't overdo it

Did you know there is such a thing as TOO much exercise? If you're overtraining in the gym, or just overdoing it generally, this can cause you to feel pretty exhausted. As Harvard Health points out, too much exertion actually breaks down muscle, uses lots of energy and can cause restless nights. It's recommended to limit intense aerobic exercise to no more than three days in a row, and rest every other day for resistance training.

20. Eat dinner earlier than you think

Late meals can interfere with sleep for some people – and poor sleep is the biggest energy thief of all. This is because your body tends to be focusing more on digesting than actually getting some shut eye. If you wake up tired even after “enough hours”, timing might be a part of it. You should aim to eat dinner two-three hours before bed when possible.

21. Dim lights after sunset

Bright light in the evening can push your body clock later, delaying sleep hormones. Reviews of light exposure research show how powerfully it can affect circadian timing. Switch on table lamps as opposed to the big light, turn your screen brightness down, and use warm lighting when you can (iPhones have a great warm light feature).

22. Stop the doom scrolling

You’re exhausted, you get into bed, you scroll to “relax” and suddenly you’re wide awake again. Screens stimulate your brain and light exposure at night can delay sleepiness cues. No screens an hour before bed is almost impossible, but even 20 minutes before sleep is helpful. Even better, ban them from the bedroom.

23. Create a bedtime routine you’ll actually stick to

I’m not talking a 12-step wellness performance, but a predictable routine is enough to trigger your brain into understanding it’s time to sleep. A sleepy tea, wash face, brush teeth, charge phone away from bed, read five pages of your book… same order every night.

24. Keep your sleep and wake times as steady as possible

Your body clock thrives on consistency. Big weekend lie-ins can feel like a treat, but then Monday comes around and you feel like you have jet lag but without the holiday. Keeping your wake-up time within an hour of your usual weeknight wake up can be really helpful.

If there’s one thing to remember, it’s this: energy isn’t just about sleep, it’s about how you spend the hours you’re awake. A bit of daylight, a bit of movement, enough food at the right times and fewer tiny stressors stacking up in the background can make you feel like a different person by 3pm. Pick a couple of boosts that feel doable, repeat them often, and let consistency do the heavy lifting.

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