Ten Tips for Increased Energy

Have you ever tried to just walk out your door and start jogging, with no stretching, no warm-up, no practicing whatsoever? When I felt invincible in college, I did indeed try this tactic of becoming an instant athlete.  On five hours of sleep and a steady diet of bagels and Dr. Pepper, I laced up my sneakers, loaded up my Discman with my favorite CD (Achtung Baby, U2), and literally hit the ground running.  I made it one city block before the wheezing and sharp cramping in my side had me doubled over and discouraged. “I’m just not cut out for this,” I figured.

Often, the characteristics we long to embody (industriousness, generosity, perseverance, patience, creativity, etc.) feel woefully out of reach, not due to a lack of genuine desire but rather overwhelm and fatigue. We just don’t have the energy to get out of our comfort zone and build muscles of strength and endurance. We know that stagnancy and aimlessness feel very draining, but how do we overcome the physical, mental, and spiritual exhaustion that impedes our personal growth?

Becoming intentional about building up a toolbox of energy-renewing habits is essential for nourishing a positive mindset and fueling your goals. Here are ten such habits you can turn to when feeling sluggish and unmotivated:

1.  Hydrate:

Even mild dehydration can lead to tiredness throughout the day. Drinking enough water is imperative for flushing out toxins and getting key nutrients to your cells.

2.  Brain Dump:

Mental exhaustion absolutely leads to physical exhaustion. When your brain is teeming with stresses and to-dos, a brain dump can calm the mental chaos and renew your energy. Write everything that is stressing you out on a piece of paper. Cross off the stressors you cannot control and release those things to God. Schedule the remaining to-dos in your planner so they no longer have to take up real estate in your head.

3.  Protein, Healthy Fats, and Fiber:

Your diet plays an enormous role in your energy levels. When exhausted, ask yourself what, or even if, you’ve eaten today.  Simple carbs and sugar are common culprits of fatigue. If your go-to breakfast is cereal or a pastry, try swapping it with some eggs scrambled with spinach and topped with avocado!

4.  Structure and Routine:

Decision fatigue is no joke! The more decisions you have to make in the day (what to wear, what to eat, what to watch, what to tackle next, etc), the more exhausted you’ll be. Using a planner to map out your day or week in advance not only rests your brain but increases your productivity and sense of fulfillment.  Similarly, meal planning and laying your clothes out the night before can provide that same relief.

5.  Set a Timer

Avoidance is draining. When a big task or mess is looming over you, procrastination can kick in and weigh you down physically and mentally. Using a timer to help you cross that chasm of overwhelm can be a very effective way to gain the momentum needed to finish or at least make a dent in that task. Start small by setting the timer for fifteen minutes and work as diligently as you can. Often that one small victory will help you conquer the resistance holding you back from being productive.

6.  Take a Walk

Taking a brisk walk outside when the stress and tiredness kick in is a real power move! The fresh air, change of scenery, and getting your blood pumping can turn both your health and your mood around. Movement is essential for wellness! Just 30 minutes a day can boost your immunity, reduce the risk of heart disease and diabetes, strengthen bones, and improve cardiovascular health.

7.  Arrow Prayers  

Overthinking and ruminating contribute significantly to your stress and fatigue. Reducing the amount of content you consume and quieting your thoughts through prayer produces calm, stability, and a continuous connection to Christ. Arrow prayers are short, repeated phrases that keep you inwardly still and receptive to the guidance of the Holy Spirit in the present moment. Here are a few of my favorites:

Be always with Christ and trust Him in everything – Fr. Thomas Hopko, from his “55 Maxims for Christian Living”

I will both lie down in peace and sleep;
For You alone, O Lord, make me dwell in safety. – Psalms 4:8

Trust in the LORD with all your heart, And lean not on your own understanding – Proverbs 3:5

You will keep him in perfect peace, whose mind is stayed on You, because he trusts in You. – Isaiah 26:3

8.  Connect with Others

Often, the last thing you feel like doing when you are mentally and physically exhausted is getting out and being social. While it is wise not to overextend yourself, sometimes that connection with others is exactly what you need to help you emerge from your funk and despondency. Positively interacting with others gets you out of your own head, providing a much needed perspective shift. God delights in comforting and encouraging us through one another!

9.  Consistent Bedtime

Erratic sleep patterns can wreak havoc on your physical and mental health. Becoming more intentional about going to bed and getting up at the same time each day creates healthy circadian rhythms that support important bodily functions and provide sustained energy throughout the day. Establishing a peaceful wind-down routine is a great way to start!

10.  Gratitude

Fixating on what is dark and negative is like trying to function with heavy weights chained to your ankles. Practicing gratitude by reframing your circumstances, looking for glimmers, and speaking words of hope and thanksgiving feels buoyant and transcendent. And the best part about practicing gratitude and focusing on light is that it spreads light to others!

Renewing your energy isn’t difficult or costly, but it does require practice and intentionality. Rather than relying on sugar and caffeine, or accepting physical/mental/ spiritual fatigue as your default state of being, turn to one (or many, or all) of these tools for help in defeating the vices and destructive impulses that sabotage our efforts to run with endurance the race that is set before us, looking unto Jesus, the author and finisher of our faith (Heb. 12:1-3).