20 Ways: How to Gain Energy to Seize the Day In 2024

Why am I always tired?

A challenge I battle constantly as a mom of young ones is finding the energy TO KEEP UP.

Those kids are energetic fireballs and the list of daily tasks can pile as high as a mountain.

How to Gain Energy

Furthermore, I’m not searching for how to gain energy for one hour or even part of the day.

Showing up well for life means having the endurance to do it day in and day out. All day long.

So, where do we gain that kind of stamina?

The kind that has us seizing the day with both fists in the air shouting “BRING IT ON LIFE!”?

how to gain energy pin

Well, as it turns out, there are proven ways to naturally boost your energy.

So, that seemingly elusive victory stance isn’t as hard as we think.

Let’s check them out!

20 Ways to Gain More Energy Naturally

Yes, yes. You could drink three pots of coffee or down a fistful of chocolate. But the problem with many stimulants is that they come with a crash later on. No need for that with these!

1. Eat Foods That Boost Energy

In general, whole foods equal energy. Vegetables, fruits, nuts, seeds, and fatty fish all make the list for what provides us with the most energy.

According to Healthline.com, ten of the best foods to gain energy are:

  • Bananas
  • fatty fish
  • brown rice
  • sweet potatoes
  • eggs
  • apples
  • oatmeal (& quinoa)
  • avocados
  • dark chocolate (Um, YES!)
  • goji berries

So, incorporate more of these foods into your daily diet!

Also, it’s important to note that food sensitivities can impact your energy levels! My husband has a medical condition, and his body DOES NOT tolerate dairy, beets, carrots, and some grains. Healthy foods!

Yet, when he removed them from his diet, his energy levels dramatically increased and he felt shockingly better overall.

So, avoid foods that give you issues, try an elimination diet, or keep a food diary to learn more about your body. Food makes all the difference!

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2. Workout Midday

How to gain energy by moving your body

Many studies show that consistent exercise erases fatigue (source).

Additionally, some evidence suggests that working out midday can help you gain energy later in the day.

So, try a mid-day walk in nature or lunchtime gym workout to get your energy fix if you lag in the evenings.

Related Post: 23 Easy Ways to be Healthier This Year and Habit Tracker Ideas +Printable

3. Cut Back on Sugar

While there are MANY reasons to denounce the consumption of excess sugar, there’s also proven evidence that sugar drains our energy.

When you have constant blood sugar swings, you embark on a roller coaster of energy levels – all ending at the bottom.

Moreover, beware of refined and processed carbs as our bodies break them down the same as sugar.

Instead, choose one of the following when you’re hungry…

4. Add High Protein Snacks

Try a nutrient-rich, high protein snack to recover and charge through the rest of your day! These are especially great in the afternoons when we’re lagging!

snacks; how to gain energy naturally; fast

Check out more ideas:

5. Rest When Needed

how to get more energy by resting when you need to

Surprisingly, power naps are good for you!

Several studies report that naps are great for managing workload and overwhelm, as well as helping learning and memory processing (sourcesource) So, take a nap if you feel tired!

Also, prioritize and cut back on what you do to make room for rest. We live in a burnout society, and that leads to constant mental fatigue. So, chop your to-do list in half by focusing on the activities that make the most impact.

Related: Simple Life Pleasures

6. Get Sunlight

A vitamin D deficiency causes low energy levels. Do you have one?

It turns out that four out of ten people in the U.S. do (source)! And depending on where you live, you may not be able to get enough vitamin D through sunlight alone.

There are three ways to increase your intake:

First, get outside as often as possible for 10-15 minute bouts. (Obviously, protect your skin with sunscreen if you’re out for longer).

Second, take supplements if you think you are low, and after checking with your healthcare professional.

Finally, eat foods with vitamin D in them. Mushrooms, cheese, egg yolks, and fatty fish all contain this essential vitamin (source).

how to be energetic all day; gain energy

7. Listen to the Right Tunes

Upbeat music puts you in a good mood and releases endorphins.

So, why not listen to those songs you love and that make you want to dance (source)?

Related Post: 9 Simple Habits to Create More Happiness

8. Turn the Water on Cold

Why am I always tired? Try a cold shower

This one is downright intriguing.

Plenty of evidence shows that exposing yourself to cold temperatures strengthens circulatory muscles, increases your metabolism, and improves your health and energy (source, source)

Furthermore, staying in a constantly controlled temperature actually weakens us (source). Say what?!

So, don’t be afraid to go outside when it’s cold, and try finishing your shower with cold water. You’ll be doing your body a favor!

9. Laugh

Laughter is the best medicine. Not only does it ease stress and boost immunity, but we get the benefits of added energy too (source).

But how do you laugh more?

Start with your favorite funny show. Also, consider practicing smiling, spending time with playful people, and being more grateful.

10. Get in Flow

why am I so tired, how to boost energy when I'm tired - get in flow

Ever notice that you’re more tired when doing something tedious?

That’s mental fatigue and it affects your energy just as much.

Therefore, choose activities you’re interested in, and say NO to the rest! Additionally, work without interruptions when possible or do an activity with your family that keeps everyone engaged.

“The more you lose yourself in something bigger than yourself, the more energy you will have.”

– Norman Vincent Peale

11. Reduce Your Stress (How To Gain Energy)

Stress, anxiety, and the worry habit are HUGE energy sucks. So if you struggle with those, take diligent steps to deal with them.

Above all, try meditating or practicing correct breaths. Push your abdomen OUT when you inhale and breathe deeply.

Then, focus on better self-care….these downloads help!


12. Increase Water

It’s easy to lose track of how much our drinks matter, but they do have a colossal impact on our energy.

First and foremost, mild dehydration can be a key factor in fatigue (source). So, be sure you’re drinking water throughout the entire day.

Check out this 30 Day Glow Up Challenge.

13. Reduce Alcohol

Next, alcohol makes us feel drowsy and negatively affects our quality of sleep.

So, moderate and be smart about your consumption, especially near bedtime (source).

14. Drink Coffee (in Moderation)

Coffee isn’t so bad after all!

When drank in moderation, this little caffeine boost helps us gain energy with no adverse effects.

The key here is MODERATION. (Like all things). So, drink your favorite cup of coffee, but be careful about afternoon consumption as it can make it difficult to fall asleep at night.

15. Use a Mind Trick: How To Gain Energy

woman at the beach, relaxing

Our thoughts carry energy! What we think about is who we are.

So, visualize how you want to act. Michael Phelps famously visualized his swims before races. Many other extraordinary people use the power of visualization regularly as well.

In the morning, take a few seconds to picture yourself with lots of energy. How do you look? Are you smiling? How does it feel to have all of that energy? Apply your senses and emotions.

Related Posts: 27 Morning Affirmations & Affirmations for Self-love

16. Smell Scents

Interestingly, our sense of smell has a direct impact on our mood! Lemon, rosemary, cinnamon, and peppermint all improve energy and promote concentration. The easiest way to get these is through an essential oil diffuser or scented candle that you love.

Learn more HERE about the power of scents

17. Get Social Connection

Have you ever felt dead tired, but then had a great conversation that got you all fired up?

Many of us can relate. Quality interaction helps with mental fatigue. So, the next time you need a pick me up, call a good friend or get involved in your community.

Also, check out self care bingo and invite a friend to play!

18. Motivate yourself

why am I always tired

Being motivated means you are passionate and excited – which inherently brings up your energy. So, take a few moments daily to find your inspiration.

Do you need accountability? Inspirational quotes? Figure out what fires you up!

Then, do those things that move you in the right direction with purpose.

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19. Get Your Best Sleep

Our bodies do an enormous amount at night to restore and recharge. Generally, we need seven to seven and a half hours of sleep a night for maximum health and energy (source). And those should be quality hours.

Obviously, outside factors affect our sleep! But, setting up a solid winding down routine and being consistent about bedtime are key steps to sleeping well.

Related: 11 Best Things to Do at Night

20. Try An Energizing Breathing Technique

Last, but not least, take time to do some energizing breathing throughout your day.

Breathing deeply can actually enhance attention. Focus on taking slow, deep belly breaths. Your stomach should expand outward and the lower ribs should expand sideways. This larger volume of oxygen will help change how you feel.

Try out this double breathing technique to amp up your energy:

  • Inhale through the nose with a short, sharp inhalation followed by a long, strong inhale.
  • Then, without pausing, exhale through the nose and mouth with a short, then long exhale.
  • Repeat 5 times and then pause for a short break before beginning your next round.

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To Consider With How To Gain Energy

how to boost energy when I'm tired; how to gain energy in body

Don’t let “I’m always tired” be your forever companion. NOW is the time to focus on how to gain energy and increase the passion that you bring to your life.

After all, every small interaction you have impacts the wider world around you.

Next, sign up for the 7-day “Get Your Life Back Challenge” to receive an email with a task you can easily complete in 5 minutes. Enter your email below!

Other posts & resources for a happier you…

20 Simple Tips for How to Increase Your Energy