As an entrepreneur or professional, you’re probably always looking for ways to have more time and energy and generally get more done. You have your job or your company, your personal life, your friends and family, and maybe even a side hustle or two.
I’m the same way. I wish I had more time in the day, or just didn’t need sleep so I could spend more time on the stuff I love and want to accomplish.
I started learning about ways to get more energy. Our primary sources of energy are mind, body, and sleep. The three sources are a balancing act. If you use more mental or physical energy, you will need more sleep. If you get less sleep, you will need to get more energy from your mind or body.
There are many ways to get the most amount of energy from each of these sources. Below are my favorite tips. These are very much cliffnotes. I go into much more detail on how to boost energy in my video course. However this list will give you some easy to read actionable ideas.
How to Boost Mental Energy
1. Surround yourself with energetic people – you will be mentally stimulated and inspired
2. Think positively – thinking positive thoughts will make you feel more positive. Feeling more positive and optimistic will boost mental energy
3. Declutter your mind – more stuff on your mind means more stress and energy spend. Delegate, set reminders, take notes, keep a calendar, outsource, etc.
4. Go outside – get some fresh air and sunlight
5. Have fun – boost your mood
6. Meditate – take some time out of your day to let your thoughts flow free and be conscious of mind and body
7. Try new things – break your routine or learn something new to give yourself some mental stimulation and avoid “auto-pilot” mode
8. Focus on what’s in your control – worrying about or hoping for something that we don’t have an impact on can cause anxiety and consume energy
9. Do stuff you’re passionate about – taking part in activities, professionally and personally, that you’re passionate can be way more energizing than stuff you hate
10. Take responsibility for your mental energy – you will become less dependent on external validation or circumstances to influence energy levels. When you are responsible for your own emotions, your energy levels will always be high
11. Be present – thinking too much about the past our future can take away from your energy from the activities at hand
12. Take breaks before you really need them – to prevent yourself from deeper and more sustained energy drops
How to Improve Your Body’s Energy Efficiency
Fitness – exercising will boost your energy, but too much can drain your energy
13. Work out about 3 times per week
14. Work out for about 35-55 minutes per session
15. Focus on large muscle groups – legs, back, core, chest
Nutrition – food is a source of energy, while digestion is a use of energy
16. Eat five to six meals per day – gives your body enough but not too much rest between meals. It also prevents you from being too hungry or too full at any point.
17. Eat a healthy balance of protein, fat and carbs
18. Drink enough water – dehydration can cause your body systems to slow down or not operate optimally. Drinking water can improve your metabolism and therefore your energy levels.
19. Avoid large servings of sugar – large serving sizes over-boosts energy levels initially, but shortly after your energy levels will drop. Small serving sizes can be great though.
20. Avoid large servings of saturated fat – gor example, butter, or anything deep fried
21. Try a few supplements – vitamin D and small servings of caffeine are my favorite
22. Drink vegetable juice – vegetables are packed with vitamins and minerals that will give you energy and prevent you from getting sick
Sleep: How to Get More from Less – Less time in bed means more time enjoying life or accomplishing your goals. Sleep is necessary for energy so make the most out of the time you are able to sleep.
How to Fall Asleep Faster
23. Avoid work or other stressful activities before bed – try more relaxing activities like reading or spending time with family
24. Don’t work in your bedroom – you don’t want to have your bed associated with the feeling you get from work. Keep your bedroom as your place of relaxation.
25. Don’t drink caffeine too close to bedtime
26. Go to sleep and wake up at the same times each day – puts your mind and body into a routine
How to Wake up Faster and More Energized
27. Set your alarm clock to play your favorite music – make the first thought that pops in to your mind in the morning an energizing one
28. Place your alarm clock away from your bed – so you have to get out of bed to turn it of
29. Consume caffeine immediately after waking up – forgo the morning slow period. Kickstart your day
30. Exercise in the morning – get your blood flowing
31. Open your blinds before going to bed – or first thing in the morning if it’s too bright at night. Sunlight will wake you up
32. Eat before going to sleep – part of the reason why you feel groggy in the morning is because you haven’t eaten for such a long time
34. Eat when you wake up
35. Do something fun in the morning – it will motivate you to get out of bed
36. Schedule something with someone in the morning – so you’re accountable
To learn more about how to boost your energy and productivity, check out my video course Do More Better Faster.