How to Boost Energy When Tired

You’ve been hustling for what seems like an eternity. And all of a sudden, both your body and brain have hit a wall. It happens -whether you’re an entrepreneur, a student, a mom, or just a single person trying to live your best life.

Maybe you’ve reached a point where you roll your eyes every time a motivational quote appears on your Instagram feed. Those were great at first, but now, they feel like a joke.

And here you are. Looking for ways to push through, get your mojo back, and find your motivation -which isn’t gone, by the way. Your energy is low; the motivation is still there.

How to Find Motivation

The quickest way to find motivation is to eliminate distractions. We often feel “unmotivated” simply because we are overwhelmed with how much is on our plate.

Big or small, these items make us feel stressed and those feelings and emotions can easily take over the positivity and motivation we feel when we’re working towards our goals.

Something I find helpful is making a list of specific items that are triggering feelings. This isn’t a “to-do” list; it’s a list of the areas in our lives, both personal and professional, that are weighing us down and leaving us depleted of energy.

After I make a list, I then look at the items objectively and cross out the things that are outside of my control. The simple act of crossing them out is very freeing; for me, it detaches that item (symbolically) from internalizing the feeling. After that, I give myself permission to let it go.

Of course, the problem you just crossed out doesn’t go away; it will be there. You are acknowledging that it’s outside of your control and releasing yourself from the pressure of carrying its emotional weight.

Hopefully, as you release some of the items that you’ve let take up emotional space, take deep breaths, and center yourself. You’re on your way to removing what has been pushing down your motivation.

How to Boost Energy when Tired

Another reason we often feel unmotivated is that we’ve been pushing through a tough season in our lives without enough recovery. One great way to boost your energy when you’re tired is by prioritizing sleep.

That’s right. Adding an extra 30 minutes on both sides of our sleep schedule by going to bed 30 minutes earlier and waking up 30 minutes later can help you recover from feeling tired from sleep deprivation.

Mind you, this won’t happen overnight. It will take several days of adding at a minimum of one to two hours of additional sleep for your body to recover. Additionally, it’s important you get quality sleep, not just lay in bed.

Importance of Quality Sleep and How to Get it 

How to Relax and Fall Asleep

Taking deep breaths, listening to a guided meditation right before bed, and drinking a decaffeinated warm tea are some of the things you can do to help you relax and fall asleep. 

Learning how to sleep better by falling asleep faster is about relaxing our minds and letting go of the day.

If you’ve found yourself tossing and turning trying to fall asleep, you’re not alone. Many of us have found it hard to relax and fall asleep as our lives have become more “connected” and our schedules fuller. 

How to Get Energy Fast

If you’re thinking “I don’t have days! I need to get energy fast so I can push through my day!” I feel you. 

I’ve been in that situation more times than I’d like to admit; and while sometimes I sip on an instant iced coffee and feel myself refreshed while waiting for the caffeine to kick in 20 minutes later, I’m telling you that caffeine isn’t going to do it for you long term. 

Something I find helpful mid-day when I’m under a lot of stress and trying to find both the motivation and energy to finish a deadline- is to take a Caffeine Nap.

Essentially, this is where you have a coffee, lay down, turn off all notifications, and set a timer for 20 minutes. Upon waking, the caffeine has moved through your system and the little shut-eye will give you extra energy fast.  

Learn more about How to Take a Nap and Feel Refreshed here. 

Energy Stretches

A few good stretches can help you increase your energy. This is especially helpful if you have a desk job or have found yourself driving for long periods of time.

Whether you choose to do some full-body stretches or just by areas where you feel you’re carrying stress, the following are my favorite for releasing tension:

• Crossbody twists: laying on the ground (or a mat or rug), bring one leg into your chset and take it a cross your body. Turn your head to the opposite side and hold for 30-seconds. Unravel your body and do the same with the opposite side.
• Downward dog: the classic yoga pose can practically be done anywhere. It helps stretch your shoulders and upper back, which tends to carry a lot of your stress.
• The chair stretch: sit on the edge of a chair with your feet firmly planted on the ground, shoulder-width apart. Reach your arms back and interlace your fingers. Hold. Inhale, lift your chest and extend your knuckles back more behind you. Exhale, relax, repeat.

Foods That Fight Fatigue

A healthy and balanced diet is the best remedy to fight fatigue. And while there’s not a single food you can eat right now and feel energized -with the exception of high-sugar and caffeine-containing foods- there are some foods you can incorporate into your diet to help fuel your body.

Some foods to include are:

• Salmon: high in omega-3, it’s useful for memory and mental performance support.
• Berries: antioxidant-rich foods are perfect for memory support as well as high in vitamin C to support your immune system.
• Green tea: high in polyphenols, green tea can help boost energy levels without the energy rollercoaster that caffeine provides.
• Dark Chocolate: it satisfies the sweet tooth and it’s rich in magnesium, which is a natural stress reliever. 
• Nuts: they provide protein, healthy fats, and fix our hunger craving. Also rich in antioxidants, vitamin E, and mino-acids they can help your brian performance throughout the day.
• Water: this may not be a food but we often feel tired because we’re dehydrated! Fill a tall glass with ice and water and hydrate, hydrate, hydrate.

I know the list above can feel like a no-brainer and they are foods we’ve all heard of their health benefits before. The truth is that there’s nothing better than feeling like we have more control of our lives and less overwhelm. 

If you’ve been feeling constantly tired by juggling too much and want to regain control of your life, download my simple guide to help you prioritize your health, feel good about your food choices, and navigate motherhood with confidence.