Feeling Tired Now? 6 Guaranteed Ways To Boost Your Energy in 10 Minutes or Less

Stop feeling drowsy and be more productive throughout your day.

Think about how much this scenario resembles your day:

You had bad sleep or it was another night you went to bed late.

In the morning, you can barely wake up, but eventually you find the motivation to go to work.

At work, the first hour goes smoothly, but the next hours become sluggish.

It’s lunchtime and you start to notice a decline in productivity.

Worse, you don’t know how to survive the rest of the day.

You get frustrated that your current condition makes your efforts less effective enough.

Sounds familiar?

Until recently, it was routine for me! But through these simple methods, I have learned to boost my energy in less than 10 minutes in order to stay productive for the rest of the day.

Find out how I did it.

1. Natural Energy Always Wins Over Caffeinated Coffee

Many people’s day often starts with a morning sip of coffee. However, despite the jolt of energy, everyone also experiences the sudden crash thereafter. It then becomes a bad habit of consuming numerous cups of coffee, which in turn will be destructive towards your quality of sleep.

Instead, try supplementing your foods with Vitamin B1 and Vitamin B12. Both are excellent sources of natural energy.

Tip: I sprinkle some nutritional yeast on my morning breakfast as it is a great source of energy.

2. Choose Snacks That Will Boost Your Energy

To get rid of drowsiness during the day, reach for products rich in protein and magnesium.

Protein provides the body with fuel to repair and build tissue. Protein breaks down slower in the body than carbs, providing a longer-lasting source of energy.

Magnesium supports energy production by converting glucose from food into energy, and also relieves muscle tension, which contributes to improving the quality of sleep.

Snacks rich in protein and magnesium:

• Nuts, eg. almonds, cashews
• Dark chocolate
• Organic peanut butter
• Pumpkin seeds
• Bananas
• Avocado
• Greek yoghurt

Tip: Protein bars are also a good snack as they contain all the substances you need to increase your energy levels. Try to choose those which have 15–20g of protein in their composition with less carbohydrates. Be careful of any artificial sugars.

3. Move Around

And I’m not talking about 1 to 2-hours of training at the gym. Usually there is absolutely no time for this in the middle of a work day.

However, exercising raises your endorphin levels, which makes you happier and more energized. It supports oxygen circulation so your body uses energy better.

According to research, too much effort can cause temporary fatigue, and intense caloric burn can cause weariness and lower the desire to eat. According to the behavioral psychologists, 10–15 minutes of moving is enough to significantly boost your energy.

Stretching your muscles in the back office or walking to a local store for a protein bar is enough exercise to get your energy levels up.

Tip: Yoga has been shown to be particularly beneficial in reducing fatigue and positively influencing energy levels, life purpose, and satisfaction. Yoga is also effective in treating symptoms of chronic fatigue related to depression and anxiety.

4. Remember To HYDRATE

No matter how many times you’ve heard this, make sure you drink at least 2 liters of water a day. Even a little dehydration (1–3% fluid loss) significantly affects your energy, memory, and brain function.

To make your daily task easier, check my ways to regularly drink water throughout the day:

• Install an application that will motivate you to drink water by setting goals (e.g. Daily Water Tracker Reminder, Hydro Coach or WaterMinder)
• Get a 1–2 liter water bottle that you can keep with you during the day
• Use a straw that will make drinking easier and avoid spilling
• Add mint, lemon or other fruit pieces to add flavor to your water

Tip: A good coffee substitute is a cup of green tea during the day. Green tea contains less caffeine, but enough caffeine without feeling “jittery” — often perceived as a side effect of coffee.

5. Take a Break From The Screen

It’s not an easy task when you’re running a business on the Internet or having an office job, but have you wondered how your eyes work while staring at the blue light being emitted from your screen for a long time?

Your eyes need to focus harder on the movement of the screen, causing you to blink less. This causes fatigue, eye pinching, drowsiness, and headaches.

Try to walk away from the screen for a moment every 60 minutes and let your eyes rest.

Tip: During your break from the screen, you can use the time for a short conversation with your colleague or a phone call to your family member or friend. Such activity increases your engagement and makes your brain focus. You can also look out the window, encouraging your eyesight to focus on points further than the computer screen.

6. Get More Light

Sometimes we are so fixated on work that we think the light source from the computer screen or the office lamp is sufficient for us. In addition, we save on electricity.

Low light environments increase the feeling of tiredness as it is the body’s natural reaction to relax and prepare for sleep. However, exposure to bright light increases alertness.

Remember to make the place of your work brighter.

Tip: Find an opportunity to get natural light. A moment of fresh air will regulate your sleep-wake cycle and revive your senses.

By using these quick and easy methods throughout the day, you will significantly boost your energy. You will have better productivity, better focus, more satisfaction with finishing tasks, and the chance to achieve your goals faster.

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