The All-Day Energy Tips That Will Change Your Life

POPSUGAR Photography | Kat Borchat
POPSUGAR Photography | Kat Borchat

Tired of waking up without energy day after day? You're not alone. Your responsibilities and obligations might not be letting up any time soon, but there's good news: developing healthy habits has a huge impact on your energy levels.


  1. Don't hit snooze: Before you're even out of bed, this culprit sucks away energy for the rest of the day. Hitting the snooze button makes it harder to wake up and ends up affecting your energy levels all day long. A more consistent wake-up time will help you skip the snooze button and wake up naturally with more energy. If waking up on your own feels like a long way off, simply get up when your alarm goes off.
  2. Start hydrating ASAP: Drinking water helps your body perform at its top potential all day long, but first thing in the morning, it gives your digestive system a kick in the right direction and starts energizing your whole body. Keeping water at your bedside will help you start sipping as soon as you wake up.
  3. Choose the right breakfast: Eating a satisfying breakfast offers your body the energy and nutrients it needs to feel great all morning long. Take a tip from nutritionist Melissa Costello and go for foods that are a mix of complex carbs, proteins, and healthy fats. She says, "This will help balance [your] blood sugar for the day," which keeps your energy up and crashes away.
  4. Fit in a workout: Starting your day with exercise is one of the best ways to feel energized before you head to the office. Even better, during morning workouts, exercisers are more likely to burn more calories and work out harder — an added bonus! If you're not an early riser, don't fret; the most important thing is to make time for exercise at some point during your day.


  1. Get fresh air: Feeling stuck at your desk leaves you feeling drained and disconnected. Step away from work, go outside for some fresh air and sunny rays, and take a walk during your break. It may seem like a luxury to leave, but you'll come back to whatever you were working on with a fresh perspective and much more energy.
  2. Drink green tea: You might be tempted to reach for that second cup of coffee in the afternoon, but opt for green tea instead. It will keep give your body a boost — with a ton of extra benefits — and is less likely to affect with your sleep later that night.
  3. Declutter your workspace: When your desk (or inbox) looks like a war zone, it's setting you up to feel stressed out and wiped out. Take a few minutes every day to clean up and get organized, so it doesn't feel so overwhelming later. A calmer, more zen work environment keeps you feeling "on," connected, and productive.
  4. Eat an energizing snack: As tempting as those goods from the vending machine can be, they won't offer your body the sustainable energy it needs. Keep these healthy snacks on hand at work to stave off unhealthy cravings and support your needs.


  1. Skip the nightcap: After a long day, a few glasses or wine or a nice cocktail might seem like the perfect way to unwind, but alcohol can disrupt your natural sleep cycle and leave you feeling exhausted the following morning. If you're dealing with energy issues, it's best to just say no to alcohol before bed.
  2. Turn off electronics: If you keep your electronics on all night, it is affecting your sleep patterns and your demeanor the following morning. Before bed, skip the tube or your laptop, and wind down with an article or book instead. This change seems small but makes an enormous difference.
  3. Get to bed: Quality sleep is one of the best ways to ensure energy the next day. Those Netflix binges and extra chapters add up! Listen to your body, hit the hay earlier, and make sure you're getting at least seven hours of sleep every night so you wake up feeling fabulous, energized, and ready to take on your day.