10 Healthy Habits to Boost Your Energy

Our energy is constantly being challenged due to our high-stress, high-demanding lifestyles—we are constantly on the go. The little time we spend being awake is filled with work, family, social life, and other activities we can barely squeeze in. To maintain our energy levels, we turn to coffee and energy drinks. Although convenient, we recommend you carry out healthy habits to naturally boost your energy.

Most of the things that increase your energy tend to be short-lived consumable products: coffee, Red Bull, 5-Hour Energy, Monster and other energy drinks that are comprised of ingredients we can’t even pronounce. These are meant to be quick fixes; ideal for people that are constantly on the go. These products are great conveniences, but detrimental to our health in the long run. All of these pick-me-ups assist in jumpstarting us but only drag us back down in the end, subsequently, increasing our dependency on them. In addition, long-term consumption of a product that has a warning label can’t be good for you.

As a long-term solution to boost your energy, try these 10 healthy habits. Add these healthy habits to your daily routine to increase your energy, all while reducing your dependency on caffeine. These habits will not only boost your energy, but will also provide additional health benefits.

1. Exercise

Are you surprised to see this?

Researchers at the University of Georgia found that adults who participated in 20 minutes of low-to-moderate aerobic exercise, three days a week for six consecutive weeks, reported an increase in energy levels, and less fatigue.

It doesn’t matter when you exercise as long as you find time to exercise. Arrange your schedule to fit in 20 minutes of low-to-moderate exercise three days a week for six weeks. Once you’ve gotten into this flow, I challenge you to kick it up a notch to 30 minutes of high-intensity exercise three days a week. You’ll yield much greater results.

If you’re feeling sluggish in the morning, take a 15 minute brisk walk, or do three sets of 10 push-ups and body squats.

Then follow this up with. . .

2. Cold showers

You got it! Cold showers are a great way to increase your energy. Unsurprisingly, the moment you jump into an ice cold shower, you will receive a surge of energy.

3. Cut out the junk food

Eliminate your intake of processed foods. Foods high in sugar (fresh fruits are ok), canned foods, pre-packaged foods, and refined starches will only slow you down.

Eat a well-balanced diet of whole foods: vegetables, fruits, nuts, healthy fats, pasture-raised meat/dairy, etc. The less ingredients in your food, the better. If it has a shelf life of less than a week, or once had a name, then eat it.

Eat breakfast. It has been continuously proven that breakfast will provide an energetic boost to your day. Instead of opting for coffee and a pastry, get off your candy-ass and make yourself a power breakfast. Ensure it entails healthy fats, protein, and fiber. Don’t be afraid of carbs as long as their complex carbs (100% whole wheat).

I love my fair share of junk food—but that only occurs during my private reflection period.

4. Meditate

Meditating to increase your energy might seem counterintuitive but it is a practice that will pay off. A meditation practice will help you gain clarity, awareness, and positive energy.

5-minute meditation practice

Find a quiet, comfortable place to sit and spend those five minutes focusing on your breathing. It is ok if your mind wanders. Don’t be hard on yourself when this happens. Just acknowledge what happened, then go back to focusing on your breath.

Do this twice a day for 30 days and I promise you’ll notice results.

5. Do things that excite you

Get engaged in things you are passionate about—in and out of the office.

I heard a saying, “You’re not tired, you’re uninspired.” This saying is gold. If your job doesn’t excite you, find a new one. Since you’re spending 8+ hours a day at the same place then you might as well do something that excites you.

If you’re not participating in hobbies then make time for them. Be efficient with your time and cut out the things that aren’t valuable (social media, tv, mindless web browsing); these things don’t make you happy, they make you numb.

6. Spend time with friends and family

I’m not sure what more to say here. The most important thing in life are friends and family. Spending time with the people you love will energize you, and help you live a happy life. As the saying goes, “You don’t get to choose your family,” so embrace the chaos.

7. Sleep

Adequate sleep will not only increase your energy, it will also reduce your chances of contracting heart disease, diabetes, obesity, high blood pressure, stroke, or early death.

The recommended sleep schedule for adults is seven to eight hours a night. The U.S. Centers for Disease Control and Prevention found that there is still 34.8% of the population that gets less than seven hours of sleep.

8. Positive affirmations

Use the power of self-talk to get you amped up. This is a great daily habit to increase your energy, and build confidence. It might sound fake at first but over time it will help boost your energy, and help bring your vision to a reality.

Get excited by how awesome you are you badass motherfucker!

9. Laugh

Listen, watch, and read things that are funny. Comedy will increase your positive outlook and boost your energy.

10. Listen to Music

Music is good for the soul. Listening to your favorite tunes or some upbeat music will provide a positive rush of energy.

Take Action

Not only will these healthy habits boost your energy, but they will also have additional long-term benefits to your health, in addition to increasing your energy.  Naturally, I don’t think incorporating all of these are unreasonable; but this might be easier said than done. What I suggest is you take one or two of these habits and put them into practice, and gradually scale up to eventually make all 10 of these habits part of your daily routine. I say with confidence that your future self will thank you for carrying out these habits.

Let me know in the comments which habits you intend to start off with.


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