Nutritious eating and drinking

Prioritising whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats supplies fuel throughout the day and helps prevent dips in energy. Avoid heavy, sugary meals that can lead to energy slumps. Eating smaller meals more often can also support steady energy without feeling lethargic. 

Drinking water regularly also perks up the body and supports concentration. Mild dehydration is a common cause of feeling sluggish. 

Limiting caffeine and alcohol is best practice as relying on stimulants can disrupt sleep and cause energy crashes later in the day.

Regular movement and rest 

Take short walks, stretch, or try gentle exercise. Even short walks increase blood flow and oxygen which can make a major difference in both mood and energy.

Just as movement boosts circulation and energy, quality rest allows the body and mind to recover and recharge. A regular sleep routine is vital for daily energy. Turn off screens before bed and aim to wind down with relaxing activities to improve rest.

Manage stress

Stress quickly drains energy. Relaxation techniques like deep breathing, yoga, or talking with friends can help recharge reserves.

Pay attention to ongoing tiredness or a lack of motivation as sometimes these can signal a need to reassess habits, nutrition, or seek advice from health professionals.