If you constantly feel like you’re out of energy, you’re not alone. And it doesn’t just have to do with how early (or late) you get to bed or the amount of coffee you drink before noon—low energy can also be a sign of getting older, says Dr. Tirrell De Gannes, licensed clinical psychologist. “When we were younger, structure at school and home—plus a lack of responsibility and control—made it easy to eat appropriately and be active,” he says. “As we get older as people, we make choices which turn into habits and lead to a loss of energy.”
It can be hard to identify exactly what to do when trying to boost your energy levels, especially if you’re not into artificial methods (coffee, sugar, etc.). That’s why we’ve put together psychologist-approved ways to naturally boost your energy levels, and they’re all things you can start doing right now.
- Dr. Tirrell De Gannes is a licensed clinical psychologist and the regional clinical coordinator at Thriving Center of Psychology
What Can Deplete Our Energy?
It goes without saying that eating certain foods, such as processed, high-sugar, and fast foods, can have a negative effect on our energy levels. And while almost everything can be enjoyed in moderation, opting for convenience over quality is often what people struggle with, Dr. Gannes explains. “Some examples are calling a ride share instead of walking 15 minutes, buying food instead of cooking, texting instead of meeting someone, and using social media as a distraction instead of physical exertion.” The things we do—including the things we love to do, like doomscrolling on TikTok—have a major impact on our overall energy levels. Additionally, Dr. Gannes offers one more simple resolution to maintaining your energy levels: drinking enough water. “It’s amazing how much better you can feel when you’re well hydrated regularly,” he says.
5 Ways to Naturally Boost Your Energy
Focus on Proper Nutrition
Everything you put in your body can make or break your energy levels (although it’s not as scary as it sounds!). “Eating filling—but not dense—food will give you more energy throughout the day,” Dr. Gannes says. Examples include eggs, yogurt, fish, legumes, and even popcorn.
Get Enough Sleep
It’s oh-so easy to lay in bed while scrolling through social media and inevitably lose track of time—but it’s also the reason you feel so fatigued after waking up. “If you’re a 6 a.m. to 8 p.m. person, go to bed earlier; if you’re an 11 a.m. to 1 a.m. person, sleep later,” Dr. Gannes says. “The more in sync your schedule is with your natural rhythm, the more energetic you will feel. Also, take naps.” Sleeping effectively can help you start your day on the right foot.
Stand in the Sun for a While
On days when the sun is peeking through your window, take a moment to step outside and feel the sun rays on your face. “Natural sunlight provides [essential] vitamins and can elicit positive emotions,” Dr. Gannes says. Whether that’s taking a quick morning stroll or simply opening your front door to feel the fresh air on your face, standing in sunlight has many inherent benefits.
Move Around, Wherever You Are
Do you enjoy your alone time because it allows you to sing, dance, and move around freely? It’s also great for your energy levels, Dr. Gannes explains. “Our bodies are usually sedentary, so getting up to clean, dance, walk, or whatever you can do multiple times a day will enhance your overall energy the more you do it.”
Spend Time With People Who Make You Happy
The people you surround yourself with have a direct impact on how you feel, even when you’re not around them. That’s why it’s so important to spend time with people who uplift you—even friends who you’re still getting to know. “Positive vibes really can make a great impact on your energy levels, even if you don’t know them that well,” Dr. Gannes says.
