6 Simple Ways to Find More Energy and Get More Done

Have you ever wondered how to have more energy throughout the day?

When I was growing up in the late 70s‒early 80s, bumper stickers were big. One sticks out in my mind in particular:

If you are over 40, an energy crisis isn’t new.

Confused, I asked my parents what an “energy crisis” was, and why there were so many.

I was only 7 years old after all...what would I know about low energy?

Well now that I’m 47, I get it. I really get it.

It’s not a myth that aging is one main reason for having lower energy levels: Put simply, our bodies start to run more slowly, and are less efficient at converting energy, the older we get.

Add certain lifestyle factors, health problems, and hormonal changes to this, and you’ll definitely face a greater likelihood of fatigue.

In my acupuncture practice, I constantly hear from clients that they are fatigued, burnt out, tired, and just can’t get everything done in a day.

But the good news is that, with a few simple changes, people of all ages can discover how to have more energy and maintain more level energy levels throughout the day.

1. Have Protein for Breakfast

Does breakfast to you look like an energy bar, toast, or cereal more often than not? If so, this could be the problem.

Carbohydrates offer a quick energy rush followed by a significant crash.

Per the American Society for Nutrition, choosing a protein for breakfast can also help muscle health, balance hormones, and help you burn more calories, all of which can contribute to more stable energy levels as well.

Skipping breakfast is not ideal either; it should be eaten within two or three hours of waking up.

If you push yourself into the day using nothing but caffeine to fuel you, you’ll also discover you “crash” midday, and also activate your stress hormones, which can drain your energy.

2. Pay Attention to Your Sleeping Habits

Do you tend to take a little rest after getting home from work, maybe even a nap?

A short nap from time to time can be restorative, but if you are sleeping (or even resting) for hours at a time in the evening, you may want to re-think your habits.

If napping, caffeine, or sugar is leading to sleeplessness, you’d be best to skip these from mid-afternoon onwards. And try not to eat for the few hours before bedtime, either.

Then, ensure that you stick to a regular bedtime routine which allows for at least seven hours of sleep.

Keeping your room cool, clean, and screen-free can also help to get melatonin cycles working for you.

Sleep Habits: How to have more energy and get more done

3. Don’t “Graze”

If you’re wondering how to have more energy, you’ll definitely want to take a look at not only what you eat, but when.

Years ago some studies came out pointing to the idea of “grazing,” or eating small, healthy snacks throughout the day.

We now know that leaving breaks (at least a few hours) between meals is better for us because it allows the digestive system to do its job more efficiently.

After acid breaks down food there, the food moves into the small intestine, where fats, proteins, and carbs are absorbed, then water, minerals, and vitamins are absorbed in the large intestine.

Grazing basically impedes this process, making its absorption of nutrients less efficient.

4. Drink (More) Water Through the Day

Keeping yourself properly hydrated is one of the simplest and most effective ways to help maintain energy levels.

A good rule of thumb is to aim for half our body weight in ounces every day -- so for example, a 200-pound man would need 100 ounces of water per day.

I recommend people consume one-third of their daily requirements first thing in the morning. Warm water or herbal tea are a great substitute for cold water during winter months.

A few cups or glasses of water in the morning stimulates your body's systems, waking you up gently and without the jolt of caffeine or sugar.

Sip the rest of your water throughout the day, and more if you are exercising heavily or in hot weather.

Drinking water: How to have more energy and get more done

5. Take a Breath

In Chinese Medicine, we talk about Qi, which essentially translates to an energy life force.

We build Qi when we breathe in and eat. It also contributes to our general constitution, our natural (genetic and lifestyle) influence which make up our overall personality and activity levels.

Intentionally practicing deep breathing helps us take in good, quality oxygen that supports our body’s manufacturing of Qi, which in turn offers more energy.

If you’re curious about how to have more energy, do a self-check a few times a day, to make sure you are breathing properly, and take just a few deep breaths then and there.

This will help to ground and energize you.

6. Move More...and Then a Little More

If you are constantly fatigued in the evening and you’re tempted to just sit on the couch, the opposite of what you want to do will probably be more productive: Move more.

You don’t need to “hit the gym” or run 5k every day to be healthy and fit.

Gentle exercise and increasing the number of times you move every day -- for instance, simply doing house chores, dancing, or walking to the store -- can offer major health benefits over time.

Get Support with Your Wellness Goals

Low energy is just one problem that is typically linked to other health problems, including stress, insomnia, anxiety, and chronic pain.

If you’d like assistance with any of these, contact me for a free, no-obligation phone consult.

Enjoyed this article? Here are three more to help you:

3 Uncommon Strategies to Help with Sleep

5 Choices I’m Making to Keep My Immunity Strong and My Stress Level Low

Is Your Health Holding Back Your Career?

This article was originally published in 2015, and has been updated in 2020 just for you!