Chugging down 2-3 cups of coffee in the morning just to gather the energy to get to work on time? 

Don’t worry – you’re not alone. 

Most people are running on low all day – and don’t even know it. 

Many people have simply become used to the idea that they are fatigued and drink uppers like coffee, energy drinks and high-sugar foods to make them feel energized. 

In this post, I’m going to walk you through 9 expert tips to easily boost energy through simple, daily routines. Let’s get started. 


Breaking Down Fatigue

Before we get into the simple and effective daily tips to improve energy, you need to understand what it means to feel fatigued.

Lack of Energy

A lack of energy is the most basic aspect of overall fatigue. You wake up feeling tired, you finish lunch and feel sluggish and overall have a feeling of low energy – no matter what you do. 

Low Motivation

Many people with fatigue demonstrate low motivation. Maybe they get home after a day’s work and instead of making their own fresh, home-cooked meal they make the easy choice of take-out food. 

Instead of making daily decisions that require effort, they make decisions that are easier and more convenient – even if these decisions do not actually help them improve their health. 

Caffeine Addiction 

The last common trait is one none of us want to admit – the caffeine addiction. 

Don’t get me wrong – everyone can enjoy a cup of coffee.  

Years of research have shown that some caffeine in the diet is good for long-term health – but if you are dependent on caffeine to get your day started and you are drinking 3-5 cups a day we need to make lifestyle change. 

Now that you understand what it means to have fatigue let’s break down 9 effective methods to boost energy through daily tasks. 


9 Tips to Increase Daily Energy

1. Reduce Screen Time

Binge-watching your favorite Netflix show is a great way to destress after a long day – but try to limit your screen time to 2 hours a day – at a maximum. 

2. Daily Exercise

Any form of moderate-intensity exercise is perfect for your daily routine. Take the stairs, park further away from the store, or go for a walk  – anything to get you more active. Get involved in a strength training program 2-3 times per week. 

3. Decrease Caffeine Intake

Limit your caffeine intake to 1-2 cups of coffee a day – or around 150mg of caffeine. 

4. Prioritize Sleep

Adults should try to get at least 7-8 hours each night and maintain a sleep schedule that is consistent. Go to bed and wake up at the same time each day – even on the weekends. 


5. Balance Your Plate

Make your plate colorful with fruit, vegetables, lean protein sources and moderate intakes of healthy fats. 

6. Manage Your Time

Block out time to exercise or it will not happen. The same goes for grocery shopping and meal prep.   Take the time to plan out your day the night before. 

7. Routine for Big Decisions

Make important  decisions earlier in the day when you have more energy.  Manage your time to prioritize your daily events. 

8. Take Time for Yourself

Sign off, go for a walk – whatever you like to do to destress and get away from the digital world. 

9. Read

In a world where we are always one click away from “happiness”, the simple act of reading a book and immersing yourself in a new world will help you relax. 


Key Takeaways

Creating a routine that emphasizes your goals is essential. Your daily routine will differ from your friends, but you can both follow simple steps to boost energy, productivity and happiness. 

Have questions about how you can make concrete changes to your energy?

Contact us today for a free consultation to learn more about our Fitness and Nutrition Programs.