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5 Habits That Will Help You Go From Drained to Energized

Sometimes small changes can equal big results

Do you wish that you had more energy to get through the day?

I do!

I work a demanding day job as well as working a side hustle. My health and wellness side hustle brings me joy and pride, so I need the energy to do both.

As we've rolled into a new year, this is the perfect time to review your daily habits and see where you can make changes to boost your energy levels.

This is something that I did a few years back, and I can now say that I have the energy to fuel my passion project-driven life. It’s not just the day job and side hustle. I love to cook, I adore day trips, I try to be outside as much as possible, and I enjoy the occasional social outing with friends or family. I can’t do it all without some extra energy.

Energy also requires plenty of rest, which I will go into below. If my body needs some extra rest, I will take the time I need and forgo activities.

You’ve got to listen to your body.

Here are five habits that may help you feel more energetic:

Get enough sleep.

Aim for 7–9 hours of sleep per night. The habit of adding a consistent sleep schedule and creating a relaxing bedtime routine can also help improve the quality of your sleep. My routine includes blue light glasses if I have any screen time, reading, sleepy time tea, sleep meditation, and magnesium.

Exercise regularly.

Physical activity can improve your energy levels, boost your mood, and help you sleep better. In general, aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. I can tell you that exercise is a big part of my energy routine, and it works. Those numbers might look intimidating, so just start with 15 minutes if you are just starting an exercise routine.

Eat a healthy, balanced diet.

Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can provide your body with the nutrients it needs to function at its best. For the most part, I avoid processed and sugary foods, as they can lead to a crash in energy levels.


Drinking enough water is essential for maintaining energy levels. Aim for at least 8 cups of water per day. More if you are physically active or in a hot environment. I find that I notice a measurable difference in energy and overall health when I am consistently staying on top of my hydration. It can be as simple as keeping a water bottle with you most of the day.

Take breaks!

I can’t emphasize enough how important it is to take breaks throughout the day to recharge and practice self-care.

What activities bring you joy? Do those!

I love to take a break and read, walk, meditate, or cook. When working my 9–5, I will take short breaks and go off to a cozy spot in the house or on the deck and read something I enjoy or take a 5-minute walk around the neighborhood. This almost always helps me end my work day with less stress and more energy.

woman reading a book on a pink couch with sunlight gently streaming in.

Photo by Lenin Estrada on Unsplash

By incorporating these habits into your daily routine, you can feel more energized and ready to tackle the day.

Remember to listen to your body and do what works best for you. With a little effort and some small changes, you can increase your energy levels and feel your best. Try one thing at a time and build your habits in baby steps for more sustainable results.

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