How often do you feel low on energy? Low energy is a near-daily experience for many due to prolonged fatigue, inadequate rest, and a diet high in processed sugary foods. People who feel their energy slipping often reach for a canned energy drink in search of a much-needed mental boost.

The wonderful Katie Brenneman writes this week’s article. Thank you, Katie, for writing this for me.

However, all those energy drinks and espresso shots make it easy to ignore the fact that you could boost your energy and productivity by making a few simple lifestyle changes. A few modifications — like going to bed an hour earlier, drinking more water, or eating more protein — can meaningfully enhance your energy and help you bring your best self to work.

You can also change the way you structure your day. Doing so ensures you always have time for some much-needed rest and will be ready to take on any challenge.

Causes of Fatigue

Before you can start to make proactive lifestyle changes, you’ll need to understand the root cause of your low energy and stress. There’s no point in sleeping an extra hour if you’re already getting 10 hours of rest a night, and you likely don’t need to rehydrate if you’re drinking several litres of water every day. If you are tired all the time, you may be experiencing:

• Sleep apnea;

• Iron deficiency;

• Thyroid disorder;

• Dehydration;

• Stress and anxiety.

Diet also plays a key role in regulating. A poor diet is sure to sap your energy and will leave you feeling as though you experience peaks and troughs of energy throughout the day. Similarly, a poor diet can cause vitamin deficiencies, which can sap your interest in some of your favourite pastimes.

Crucially, however, if you suspect the root cause of your low energy is a medical disorder (e.g., thyroid disorder), you should seek medical help straight away. The sudden onset of fatigue without any explanation could also be a sign that your body is battling an illness. As such, persistent, unexplained fatigue is worth raising with your doctor.

Sleep and Rest

When was the last time you made time for rest and relaxation during the work week? If, like most people, you dash between work and home to make dinner, exercise, and complete household chores, then the root cause of your fatigue could be a lack of rest and relaxation.

Get started by nailing your sleep schedule. Most people need 7–9 hours of shut-eye per night, but millions of Americans go without. You can rectify this issue by improving your sleep hygiene with steps like:

• Creating a Routine: Wind down an hour before you plan to go to bed by turning off blue-light-emitting screens at the same time of day, every day.

• Relaxing: Set aside some time for meditation, reading, or listening to a calming podcast.

• Controlling the Environment: Set your thermostat to something around 65F and invest in some black-out blinds that reduce light in your room. Keep your sleeping space well-ventilated, and consider turning on some ambient sounds if you’re struggling to drift off.

• Do Something Else: Rather than staring at the ceiling for hours on end, get out of bed and complete a calming activity like reading or listening to quiet music until you feel like going back to bed.

Taking proactive measures to improve your sleep will pay dividends during the day when you’ll need to draw from your deposits of energy to complete that quarterly review, hit a PB when jogging, or socialise with friends after work. Getting enough sleep helps you recover from intense exercise, too, which is key if you’re new to the gym or want to start working out.

Exercise and Diet

You may mistakenly believe that exercise saps you of energy — after all, you should feel tired after a workout. However, once you’ve formed a strong exercise habit, you’ll likely find that exercise can increase your long-term energy and help you feel like you can work all day without missing a beat.

You can find time for exercise by simplifying your task list and prioritising exercise over other miscellaneous tasks like washing your car or researching holiday plans. Alternatively, if you struggle to get to the gym, you may want to turn your garage into a gym. You can get the modification started by:

• Deep cleaning the space to remove dust and dirt;

• Creating a floor plan to ensure you have space for barbells, running machines, or spin bikes;

• Upgrading the flooring for better protection when dropping heavy weights;

• Installing insulation and an HVAC system;

• Personalise the space to suit your needs and find some extra inspiration.

These simple steps can boost your interest in exercise and will ensure you always have time to pump some iron, work up a sweat, and boost your energy for the upcoming day. Follow up on these changes by eating a healthy, balanced diet that includes:

• A protein intake of around 0.5–0.8 grams per pound of body weight;

• Five servings of fruits and vegetables;

• Enough complex carbs to keep you full;

• Plenty of water to make up for the water you lose when you sweat.

A healthy, balanced diet that is high in whole foods will keep you energised and help you meet all your dietary needs to lead an energised, productive lifestyle.

Conclusion

Being productive throughout the day is all about scheduling time for restful, restorative activities. For example, you’re far more likely to return to work with a positive mindset if you use your lunch break to go jogging and feel empowered to get your household chores done if you get 7–9 hours of sleep per night. Simple lifestyle changes, like drinking more water or eating more protein, can empower your efforts to fight fatigue and remain energised throughout the day.

Katie Brenneman is a passionate writer specialising in lifestyle, mental health, education, and fitness-related content. When she isn’t writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on X.

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