Practice gratitude

Practicing gratitude first thing in the morning helps prepare your brain for positivity for the rest of the day: Immediately after waking up, take a few minutes to close your eyes and run through what you are grateful for. No matter how large or small the list, this puts your brain in ‘positive’ mode. Thinking these positive thoughts releases mood-boosting endorphins providing an energy boost that leads to greater productivity and more optimistic thoughts throughout the day.

Develop an “addition” — not “subtraction” — mindset

Think about what you want to add to your life, as opposed to what you want to take away. Deprivation isn’t motivating, so set yourself up for success by thinking of what you want more of in your life. So for example: If you want to eat healthier, don’t look at it as: These are the foods I have to cut out. Think: These are the delicious vegetables I get to add to my diet.

Think small, but consistent

There’s no faster way to drain your energy than to feel like you have a mountain to climb in order to reach your goal. So when you decide what you want to add to your life — whether it’s more leafy greens or a bigger savings account — aim small. A lot of people operate with all-or-nothing thinking but creating large and lofty goals sets us up for failure. For example, if your goal is “cleaner eating,” you might begin simply by incorporating two extra servings of vegetables a day into your diet. It’s ok to start small and build from there. Eat one vegetable, run one kilometre, make one phone call, clean out one drawer, read one chapter. Ultimately, small but consistent changes lead to bigger ones over time.

Get — and stay — hydrated

The brain often gets dehydrated overnight and needs and utilizes water to function properly. “People mistakenly believe that they have to have their morning coffee to ‘get going,’ but what they really need is the hydration and energy that water provides. But make sure your water intake doesn’t stop there, and drink water throughout the day. This is essential, especially in terms of your workday energy: Dehydration negatively impacts your workflow and productivity, causing cognitive deficiency (brain fog and exhaustion).

Start moving

A lack of movement is detrimental to your health and a recipe for feeling low-energy, so adding movement in your day whenever you can is crucial. Micro-movements such as a brisk 3 to 4 minute walk or 15 to 20 jumping jacks are a good option every hour. These types of “baby workouts” will kickstart your cortisol levels and help keep you energized, focused and more productive. Consider using moments like reading an email, or taking a call to inject some movement and mobility in your life. For instance, you could go on a walk while you return a phone call. It’s no extra time in your day, but has all of the benefits.

Unplug — literally and emotionally

The big irony of being plugged in all the time is that our internal batteries become drained in the process. Cell phones, laptops, television and other devices all require us to stare at a screen which strains the eyes and brain and can also cause mental and physical exhaustion. Our dependence on these devices also takes us away from real world interactions with others—something that is proven to be detrimental to emotional health and well-being.

Something else to consider about screens is that social media may be zapping your energy. Are you looking at social media that excites you and pumps you up to be your best, or do you come away from your feed feeling weighed down? Check in with yourself and get rid of what is chipping away at your energy.

Follow the F-F-P Rule for eating healthier

You know how they say, “You are what you eat?” Well, the energy we feel and exude is often a direct result of what we consume — so paying close attention to how and what we eat is important. One way to make it easy to follow the F-F-P Rule: fibre, fat, and protein. “Mixing a whole grain, which is high in fibre, with a little source of protein or fat, will sustain you and provide you with focus and energy. Snacking serves an even greater purpose when your brain is working. The brain runs on glucose as the primary source of fuel, and carbohydrates are critical for boosting productivity and energy because they are converted into glucose. Including a high-fibre carbohydrate will give a boost in energy without the crashing blood sugar, making you feel sluggish afterward.