What gives you energy, and what quietly drains it? If you feel flat halfway through the day while other people seem to run on something you do not have, the answer is rarely one big thing. It is a handful of small habits, some that fill your battery and some that empty it. This guide sets out the eight most common energy givers, the six most common energy drainers, and ten simple ways to boost your energy and recharge, starting this week.
In short
The things that give you energy are mostly ordinary: enough sleep, regular movement, decent food and water, time outdoors, learning something new, gratitude, a calmer mind and people who lift you. The biggest drainers are chronic stress, fear, overwork, clutter, negative thinking and putting things off. Pick one giver to add and one drainer to cut, keep it up for two weeks, then add the next.
The Four Kinds of Energy
Energy is not only physical stamina. It helps to think of four kinds, because a fix for one will not solve a problem in another:
- Physical: sleep, food, water and movement.
- Emotional: your mood, your relationships and how quickly you recover from setbacks.
- Mental: focus and clear thinking, which overload and constant screens wear down.
- Purpose: the sense that what you spend your days on matters to you.
What Gives You Energy: 8 Energy Givers
1. Enough Sleep
Sleep is the foundation the other seven sit on. Short or broken sleep shows up the next day as low mood, poor focus and cravings.
The National Sleep Foundation recommends 7 to 9 hours of sleep a night for adults aged 18 to 64.Source: National Sleep Foundation
- Go to bed and get up at roughly the same time, weekends included.
- Put screens away for the last 30 minutes before bed.
- Keep the bedroom cool, dark and quiet.
2. Regular Movement
It sounds backwards, but spending energy on movement tends to give you more of it. A short walk often clears an afternoon slump better than another coffee.
The World Health Organization recommends that adults get at least 150 to 300 minutes of moderate activity a week.Source: World Health Organization, Physical activity
- Stand up and move for two minutes every hour you sit.
- Pick an activity you actually enjoy, so it does not depend on willpower.
3. Good Food and Water
Regular, balanced meals give steadier energy than sugary snacks, which tend to bring a quick lift and then a dip. Being thirsty can also leave you tired and foggy.
- Keep a water bottle where you can see it and sip through the day.
- Plan a few simple meals for the week so the 4pm snack is not your main fuel.
- Eat away from your screen at least once a day.
4. Time in Nature
Time outdoors works like a reset for a tired mind. It does not need to be a hike; a park or a tree-lined street counts.
A study of nearly 20,000 people in England found that those who spent at least 120 minutes a week in nature were significantly more likely to report good health and wellbeing. A separate study found that 20 to 30 minutes in a nature setting lowered levels of the stress hormone cortisol.Sources: White et al., Scientific Reports, 2019; Hunter et al., Frontiers in Psychology, 2019
- Take a 15-minute walk outside at lunchtime.
- Get some daylight early in the day to help your body clock.
5. Learning Something New
Curiosity is energising. Small amounts of learning, done for interest rather than pressure, keep your mind engaged and give you something to look forward to.
- Spend 15 minutes a day on a podcast, article or short course about something you are curious about.
- Pick one small hobby project, such as photography or cooking a new dish.
6. Gratitude
Noticing what is going well shifts your attention away from what is missing. Many people find it lifts their mood, which makes everything else feel less heavy.
- Write down three things you are thankful for at the end of each day.
- Send one short thank-you message a week to someone who helped you.
7. A Calmer Mind
A mind running at full speed all day wears itself out. Short pauses, meditation and slow breathing give it a chance to recover.
- Start with two to five minutes of guided meditation or slow breathing.
- Take three slow breaths before you start a task or walk into a meeting.
8. People Who Lift You
Some people leave you feeling lighter and some leave you drained. You cannot always choose who you work with, but you can choose where you spend your spare time.
- Book time this week with one person who always leaves you feeling better.
- Notice which conversations drain you, and keep those shorter where you can.
What Drains Your Energy: 6 Common Drainers
1. Chronic Stress
Short bursts of stress can sharpen you. Stress that never switches off does the opposite: it disturbs sleep, makes focus harder and leaves you running on empty.
- Write your top three priorities each morning and let the rest wait.
- Say no to one thing this week that you would normally take on.
2. Fear and Worry
Worry keeps your body on alert, which is tiring even when nothing is happening.
- Name the worry on paper. Seeing it written down often makes it smaller.
- If worry or anxiety is persistent, talk to a doctor or a qualified therapist.
3. Overwork
Long stretches without proper rest lead to burnout. The work does not get better; you just get more tired doing it.
- Work in focused blocks, such as 25 minutes on and 5 minutes off.
- Protect at least one evening a week with no work at all.
4. Clutter
A messy desk, a full inbox and twenty open tabs all compete for your attention, and that background noise wears you down.
- Spend five minutes at the end of each day clearing your desk.
- Unsubscribe from three newsletters you never read.
5. Negative Thinking
Constant self-criticism and expecting the worst use up energy before you have done anything.
- When a harsh thought comes up, ask what evidence there is against it.
- Swap “I failed” for “I learned something I can use next time”.
6. Putting Things Off
A task you keep avoiding sits in the back of your mind, draining you a little every day until it is done.
- Break it into a first step that takes ten minutes or less, and do only that.
- Give each small step its own deadline.
Free quiz
Tired all the time, or something more? The Burnout Quiz helps you see whether you are simply tired, in the warning zone, or close to burnout, and what to do next.
10 Ways to Boost Your Energy Naturally This Week
- A calm start: two to five minutes of quiet, stretching or slow breathing before you check your phone.
- Movement breaks: stand and move for a couple of minutes every hour.
- Water and real snacks: keep water nearby and swap one sugary snack for fruit or nuts.
- Daylight: get outside for at least 15 minutes, ideally in the morning.
- Phone-free zones: no phone at meals or in the last 30 minutes before bed.
- Three priorities: decide the day’s three most important tasks and do the first one early.
- Five-minute tidy: clear one physical or digital space a day.
- Real rest: 15 to 30 minutes a day for something that relaxes you, such as reading or a walk.
- A check-in buddy: tell a friend which habit you are working on and ask them to check in.
- A weekly review: spend a few minutes each week noticing what gave you energy and what drained it. The free Weekly Review Template makes this easy.
How Your Surroundings Affect Your Energy
- Light: natural daylight helps keep your body clock on track. If your workspace is dark, a brighter, daylight-style bulb can help.
- Sound: some people focus better with steady background noise, others with noise-cancelling headphones. Notice which works for you.
- Fresh air: open a window or step outside for a few minutes, especially in a stuffy room.
- Temperature: most people work best in a room that is comfortably cool rather than warm. Layers make it easy to adjust.
- A clear workspace: keep only what you need for the task in front of you on your desk.
Frequently Asked Questions About Energy
What gives you energy?
For most people, the biggest energy givers are enough sleep, regular movement, decent food and water, time outdoors, learning something new, gratitude, a calmer mind and time with people who lift them. Small, steady habits matter more than any single fix.
How can I boost my energy quickly?
Step outside for a 10-minute walk, drink a glass of water, and take a few slow breaths. For a lasting boost, protect your sleep and cut one drainer, such as an unnecessary meeting or a cluttered desk.
What drains your energy the most?
Chronic stress, worry, overwork, clutter, negative thinking and putting things off are the most common drainers. Poor sleep makes all of them worse.
Is it normal to have energy dips during the day?
Yes. Energy naturally rises and falls with your body clock, meals and workload. Many people dip in the early afternoon. Put demanding tasks in your best hours and use the dips for lighter work or a short walk.
How long does it take to feel more energetic?
Some changes, such as better sleep or a daily walk, can make a difference within a week or two. Bigger shifts usually take a few months of steady habits.
Are power naps helpful?
For many people, yes. A short nap of 10 to 20 minutes can help with an afternoon slump, as long as it does not affect your sleep at night.
Should I rely on caffeine to boost my energy?
Caffeine can help in moderation, but relying on it can disturb your sleep and leave you more tired. Avoid it later in the day.
When should I see a doctor about tiredness?
If you feel exhausted most of the time for several weeks, even after sleeping well, speak to a doctor. Ongoing tiredness can have medical causes that are worth checking.
Start With One Change
Energy is not a mystery reserved for lucky people. It is the result of small, repeated choices. Pick one energy giver to add, such as a regular bedtime, and one drainer to cut, such as your phone at dinner. Try them for a week and notice the difference.
This article is general information, not medical advice. If you have ongoing tiredness or health concerns, please speak to a doctor or qualified health professional.
