How to Have More Energy During the Day

Do you ever wake up feeling grumpy and energy drained? And no matter how great a day might be, you can’t bring yourself to enjoy it and feel psych about anything? Well, today this is how I woke up. Despite having many things to do, and even though some of them normally excite me, I realized that today it wouldn’t be that day. That’s why I felt the need to find an answer on how to have more energy during the day so that I could get going.

And don’t get me wrong. We are people and it is normal to have not so great days as well. But why not at least try to make them better?

Personally I can’t function at all when days like these hit and, especially, when we are in the middle of the week, this is not a very good thing. That is why I had to find a way to boost my energy in order to go on. And I found some pretty good tips that actually worked! Keep reading to discover them too!

have more energy

How to Have More Energy During the Day

  • Control your stress

One thing I realized, was that I felt anxious, but I didn’t know the exact reason. I think this played a critical part in my bad mood. There are many ways to reduce stress, but one I found that worked for me, was to take a few breaths and think about the positive things that make me happy and pumped to go on with my day. Other things that people claim to reduce stress levels are meditation and yoga, so find what works for you and implement it in your morning routine, or in the days that you feel drained.

  • denim zip culottes outfit


I believe that exercising is a fail-proof recipe that will improve your mood when it is bad and increase your energy levels. Especially when done in the morning will charge up your cells, circulate oxygen and release endorphins, which are causing a euphoric feeling. This feeling can be accompanied by an energized and positive outlook. By doing so, not only you energize your body but your mind too! Of course, when you are feeling tired, exercising is the last thing you want to do. However, even 10 minutes of a morning walk are enough. Combining this with positive and grateful thoughts is a recipe for success. Implement exercise into your daily schedule and you will see a huge difference in your overall mood and energy levels in the long term.

  • Talk with a friend

Socializing is rumored to help with maintaining a good overall health. Social isolation can be responsible for bad mood and tiredness, so calling a friend in the morning and engaging in a positive conversation can be a factor that will improve your mood and as a result your energy. Sometimes, even a five-minute phone call with a dear person can make a big difference.

  • Drink plenty of water

One of the indicators for a fatigued body is the lack of fluids. And which is a costless fluid that helps with endurance even for the most demanding exercises? Water of course! Don’t forget to drink a glass of water when you wake up. Even if it doesn’t make a huge difference to your mood that day, at least it is healthy and cleanses your body from all the waste. Mix it up with juice, tea, flavor it with fruits or drink coconut water, so that it is more fun and make you drink it more often.

  • Drink coffee

…in moderation. It is known that caffeine can perk you up, so it is a good way to use it for a boost of energy, but do it in small quantities. Big amounts of it can have the opposite effects by causing insomnia and driving you deeper into a low-energy rut. A small amount of coffee in the morning is all you need for that energy boost.

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  • Eat breakfast

Many nutritionists believe that breakfast is the meal that supplies our bodies with fuel that will set the pace for the whole day. Skipping this meal is like preparing your day to go on a slow, unenergized tempo and this is not what you want! This makes a lot of sense since our body’s energy comes from the calories we consume. Of course, not every kind of food is good for our body, so taking care of our diet is a critical step for feeling energized.

  • Reduce sugar, eat healthier

What you consume plays a very important role in your energy levels. Sweet food that contains sugar will get you a spike in blood sugar and that will provide you with a burst of energy. However, after that, your blood sugar will drop rapidly and that can lead to feeling super tired. Instead, supply your body with complex carbs, healthy fats, and protein, whose sugars are absorbed slowly. This will provide you with a slow and steady release of energy so that you will feel balanced throughout the day. See how important is to provide yourself with nutrient and healthy meals in order to feel balanced and good?

  • Let the light in

When you wake up, make sure to open your curtains immediately and let daylight in. Exposing yourself in natural light in the morning will help regulate your body clock and improve your mood and your energy. If it is sunny outside there is an extra benefit to this since vitamin D is proved to help our moods become better. A result of a good mood is also higher energy levels.

  • Take a cold showerhave more energy during the day

A cold shower after you wake up will be very effective since it will awake you and increase the alertness of your body and mind. It might seem a cruel practice, but it is a tested way to make you feel energetic and ready to seize the day.

  • Don’t hit the snooze button

I considered the snooze button to be my best friend, but instead, it was my bigger enemy. The secret to waking up feeling refreshed is to wake up every day at the same time, without hitting snooze. When you hit the snooze button for a few more minutes you are making yourself to “wake-up” again, which is not a very pleasant thing. In order to avoid that, just place your alarm clock far from your bed, so that you will have to stand up to turn it off.

  • Improve the quality of your sleep

This might be the most obvious advice, but bad quality of sleep can have energy-draining effects. In order to have quality sleep time, you need to follow a strict sleep schedule. First of all, you need to go to bed and wake up at the same time every day. Your bedroom needs to be a quiet, dark and cozy space in which you feel comfortable and have no distractions. Avoid checking your phone or laptop before sleep, because it can mess up your schedule and cause insomnia. Also, make sure that your pillow and the mattress are not causing you any back and neck pain and you feel 100% comfortable while sleeping. It is crucial to have a good night’s sleep if you want to have energy the next morning.

  • Fake it

Fight through your fatigue and low energy levels, by resisting to it. Instead, do all the things that you would do in the opposite case. Your energy will slowly return and you’ll manage to function properly and get on with your daily activities. Not as efficient as the above solutions, especially when you are feeling your batteries 100% drained, but resisting the lack of energy in some cases, has worked fine for me.

  • Wear your favorite attire

When you feel unmotivated and energy drained, wearing a nice outfit can really do miracles. Take the bright colored sweater and rock it out on a winter day and will instantly lift your mood and energy levels. The right clothing on a bad day can actually make you feel inspired and better about your self.

yellow knit outfit ideas

These are my favorite tips on how to have more energy during the day. My advice is to practice them on a daily basis for a balanced lifestyle.

Question of the day. Which is the no1 thing you do to have energy during the day?

Looking forward to reading your answers!





  1. Rina
    October 15, 2019 / 9:44 pm

    Thank you for a great post! The tips are great and many people will benefit from them including myself, especailly today, when my energy levels are low even though I slept reasonably well lastnight. The weather doesn’t help when it is raining and gloomy out for days on end. I always feel better when the sun is shining and it’s a calm day. Smiling 🙂 ,,, even when I have nothing to smile about, really helps to change my mood.  Watching a funny comedy on tv helps – it’s the action of laughing that can really swing around your mood. Love this post and I am sure it will help anyone who reads it. 🙂 

    • Kate
      October 16, 2019 / 12:57 pm

      Hello Rina,
      I’m glad you enjoyed this post! Sunny weather indeed helps with a good mood a lot. Thank you for stopping by. 🙂

  2. Margarette
    October 15, 2019 / 10:23 pm

    Thanks for sharing these great tips to have more energy during the day, thereby making your day better.

    I do sun salutations in the morning to help me start my day right.

    Great tip about putting the alarm far enough that you have to get up to turn it off.  LOL

    I am a coffee addict so that’s a given.

    Thanks for sharing!

    • Kate
      October 16, 2019 / 12:59 pm

      I will try salutations, they seem like a good idea! Thank you for taking the time to comment. 🙂

  3. October 16, 2019 / 1:19 am

    Hi there, this is a great list! I felt a little off today but mine seems to me mostly fatigue so sleep will definitely do my body good. I already incorporate a lot of your points in my routine so that may help to explain why I don’t have down days very often. I did a post on my blog about teas that help with stress which would fit nicely with the points you made. To answer your question though, I think my number 1 thing to help me feel energized is exercising- it takes a lot to get started but by the time I’m finished, it feels great.

    • Kate
      October 16, 2019 / 1:16 pm

      Hi Tamika!
      This is so true! Exercising can do miracles! Thank you for your comment!

  4. October 16, 2019 / 1:44 am

    These are some amazing suggestions and some that I have not tried, so thank you for that.

    I find myself losing power in the afternoon. I have tried adding in protein snacks, but it did not help. Getting outside on my last work break was so much more helpful. Fresh air…who knew? I love your tip about wearing my favorite attire. I know that helps perk me up when I feel blue.

    I am actively working on controlling my stress with meditation. Last week I had a 40 minute MRI and I kept my eyes closed the whole time and visualized Bora Bora. I was getting annoyed when the MRI tech kept asking me if I was alright lol. Of course I was! I was laying in the sun on the beach! My doctor said my test results were awesome 🙂 Yay to positive mental health.

    • Kate
      October 16, 2019 / 1:19 pm

      Hi Irma,
      Haha, Bora Bora seems like a great place to be! 😛 Meditation, as well as fresh air, can actually help a lot! Thanks for stopping by!

  5. October 16, 2019 / 8:08 am

    Great tips! I started setting my alarm clock on the other side of the room a few months ago. It really works! It makes a huge difference in the mornings. Even though I still moan and groan when the alarm goes off, I am careful not to lay back down or I will be much more tired the rest of the day. Also, I love the tip about not eating sugar. I am going to try this. It makes sense, no sugar, no crash. Thanks again!

    • Kate
      October 16, 2019 / 1:26 pm

      Hi Ashley,
      I used to hit the snooze button a million times and I feel grumpy the whole day. When I stopped doing that I noticed my energy levels rising, so I can confidently say it made a huge difference for me.
      Thank you for your comment!

  6. October 17, 2019 / 12:19 am

    Very good tips dear!! Although I think the best one would be: sleep long enough 😉
    have a great day!


    • Kate
      October 17, 2019 / 9:43 pm

      Sleep is indeed crucial, but when there is not enough time for this, the other tips have proven to be very helpful. 😉 Thank you for stopping by!

  7. October 17, 2019 / 5:19 pm

    I follow almost all of it, that is why when the morning runs I am so energized. It has made a hell lot of difference. I wake up at 5 am without hitting the snooze and what I normally do is that I just jump out of the bed!

    • Kate
      October 17, 2019 / 9:45 pm

      Not hitting the snooze makes a big difference! 😉

  8. October 18, 2019 / 3:43 pm

    Nice Sweater!! And good combination.

    • Kate
      October 21, 2019 / 7:50 pm

      Thank you!

  9. November 7, 2019 / 1:55 am

    Hello Kate! Thank you for your upbeat post! I do most of these things in order to feel energized through out the day. One other thing that I found to be helpful is cutting out toxic people. They are a definite energy zapper and no one has time for that!

    • Kate
      November 7, 2019 / 5:06 pm

      Hello dear Danica! You are so right! Negative people can be energy suckers. Thank you for stopping by!

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