Recently, I discovered caffeine headaches and wowsa! Those are tough, especially if you try to stop cold turkey and a migraine sets in. For coffee drinkers, know that caffeine isn’t the only (or best way, really) to gain more energy throughout the day. I know you don’t want to hear about how caffeine can negatively affect the body, so we won’t go there…instead, here are ways to avoid relying on caffeine for energy.
*As an Amazon Associate, I earn from qualifying purchases, which is just coffee money…decaf of course
Recently, I attended a Mindvalley Manifesting Summit in L.A., taking in-person workshops from Regan Hillyer, Lee Holden, Vishen, Dr. Joe Dispenza, and more. It was INCREDIBLE. I had so much energy racing throughout my body the entire weekend that I felt almost high. But it made me realize that for those of us who wake up without a morning routine, drink coffee right away, and head to work, there is an easy way to gain our freedom and energy back.
How to Gain More Energy During the Day
1. Take 10 Minutes for Yourself
By waking up 10 minutes earlier, you’re allowing your day to start the way you want it to. Connect with something you love like a walk in nature, calling your mom, or sitting in silence before the kids wake up. Give the day the mood you want it to have. It’s your choice.
You have to learn to say no to things that “may” require your attention. By saying no, it opens up space for better energy. Remember the oxygen masks: you can’t take care of anyone if you don’t put your mask on first.
Ideas You Can Try Today:
- Envision a better version of yourself: I personally close my eyes and connect with my higher self, envisioning what my best self looks and acts like in order to embody that version of myself for the day. I recommend looking into Regan Hillyer’s The Art of Manifesting on MindValley (it’s a little pricey, but you can also find short activations/tips on her YouTube channel).
- Write in a reflection journal for women, and one for men
- Sit in a quiet place to rest your mind
- Make a list of 10 things you love about yourself
2. Move More, More Often
It sounds almost too easy, right? But movement – even in small, consistent doses – is one of the most effective ways to boost your energy throughout the day. Let’s break down why this works and how you can start using it immediately.
The Science Behind It: Our bodies were designed to move. When we sit for long periods (like most of us do), blood flow slows, muscles tighten, and energy levels drop. But even light movement increases circulation, improves oxygen flow to the brain, and triggers the release of feel-good chemicals like dopamine and endorphins.
In fact, research from the University of Georgia found that low-intensity exercise increases energy by 20% and reduces fatigue by 65%, even in people with chronic conditions. So, no, your body isn’t lazy. It’s just bored.
Ideas You Can Try Today:
- Stretch break after a Zoom call
- Walk-and-talk phone calls
- 10 bodyweight squats between tasks
- Dancing to one song during lunch
- Reaching and twisting while waiting for your coffee to brew (if you still want it)
The goal? Keep your body engaged, not exhausted.
3. Get Natural Light Early in the Day
Why it works: Exposure to natural light, especially in the morning, regulates your circadian rhythm, your body’s internal clock. When your circadian rhythm is in sync, your energy levels rise in the morning and naturally taper in the evening, making you feel more alert during the day.
The Science Behind It: A study in the Journal of Clinical Sleep Medicine found that workers with more natural light exposure had better sleep quality and significantly higher daytime energy levels.
Ideas You Can Try Today:
- Use a light therapy lamp if natural light is hard to come by (I use Veralux HappyLight!)
- Spend 5–10 minutes outside within an hour of waking
- Sit near a bright window if you’re indoors
…
You don’t need to overhaul your diet, sleep 10 hours a night, or meditate for an hour (though all that helps). How to gain more energy during the day means taking 10 minutes for yourself in the morning to set the tone of the day and do something you enjoy, move more and more often to raise endurance, and be sure to capture natural sunlight on your body after you wake. These are all free, easy, and scientifically proven to work.
So, next time you feel that midday slump creeping in, don’t reach for another cup – get out, shake it out, and recharge the natural way. Your energy levels (and your brain) will thank you.
Want more simple, science-backed wellness tips? See more self-improvement links below or subscribe to stay in the loop!
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