Stay Energized All Day: Top Tips to Keep Your Energy Levels High

Every day, we expend our energy not only on productive and enjoyable tasks but also on numerous trivialities that gradually drain us. By the end of the day, it feels like we haven’t done anything particularly challenging, yet we’re completely exhausted. All we want is to get home, watch a couple of sitcom episodes, and go to bed. To combat these “energy thieves,” we first need to identify and neutralize them.

Chores We Dread

The tasks that drain us the most are the ones we dislike: doing the dishes, cleaning, and other mundane chores. The issue isn’t necessarily that these tasks are physically demanding, but rather that our subconscious tends to procrastinate on these boring and disliked tasks until they absolutely must be done. As a result, we end up with a pile of dreaded tasks that weigh on our conscience and must be done under duress and at inconvenient times.

To avoid this, set aside a day to tackle all the boring chores, and then prevent them from piling up again. Dedicate 20 minutes each day to a disliked task—no more, no less. Once the timer goes off, stop and forget about the chore until the next day. While 20 minutes may seem brief, regular sessions like this are enough to get through all the tedious and draining tasks. This approach applies not only to household chores but also to mundane tasks at work.

The Wave of Negativity

Negative emotions like irritation, anger, resentment, and frustration can also sap our energy. While it’s not easy to overcome these feelings, it is possible. Whenever you feel irritated, angry, or resentful, try to distract yourself—even if it’s just for those 20 minutes mentioned earlier. The source of your irritation or the person causing it may not disappear, but you’ll have time to cool down, reduce the emotional intensity, and calm yourself, thereby conserving your energy.

If you’re dealing with numerous minor annoyances and upsets, work on improving your overall emotional well-being. Try to distance yourself from things that irritate you the most, minimize interactions with unpleasant people, and attempt to reconcile with those who have offended you.

Energy Vampires

Some people don’t directly cause irritation or dislike, but after interacting with them, you feel drained. These are typically chatterboxes, gossips, or those who love to talk about nothing and distract you from work or relaxation. We’re not talking about friends who lift your spirits with light conversation, but rather those who constantly complain or are bothersome, always discussing their own problems. Learn to politely decline conversations with such people. Simply say that you’d love to chat but are too busy or in a hurry. The energy saved from avoiding exhausting conversations can be redirected towards productive tasks, so you won’t be lying with your refusal.

Information Overload

The amount of information bombarding us from all sides every day is increasing. Television, conversations, music, and especially the internet—social media, long reads, and favorite online magazines are constantly updating, with more and more texts to read, not to mention work emails that all seem interesting and urgent.

The solution to this problem is simple and obvious but not easy to implement immediately. Set specific times to read these texts and check your email, and avoid refreshing your feed at other times, even if you really want to. Also, try not to “mix” information. For example, don’t read a book and watch a movie simultaneously, talk on the phone while checking social media updates, or listen to music while reading a magazine. Listening to music in the background can be tiring for the body, unless it’s neutral background music without lyrics or nature sounds.

Physical Well-being

A sedentary lifestyle can cause energy to drain seemingly on its own. The paradoxical rule is: the more you move, the more energy you have to do so (within reasonable limits, of course—this rule doesn’t apply to unloading wagons or marathon running). Therefore, dedicate at least a little time each day to physical activity. Also, ensure your workspace is comfortable and allows you to sit up straight. While this may seem more tiring than slouching, sitting upright actually allows you to breathe fully and reduces fatigue.

Proper nutrition is also crucial. Never skip breakfast, and ensure your diet is rich in iron. Iron deficiency in the blood leads to quick and easy fatigue. Scientists have also noted that staying hydrated helps maintain energy levels, as it prevents unnecessary discomfort and keeps the body alert for longer. If you feel mentally rather than physically tired, eat something sweet. In 15–20 minutes, you’ll feel a surge of energy.

For more information on maintaining a healthy lifestyle, visit World Health Organization.