Increase Daily Energy and Vitality With 7 Unexpected Approaches

As a 16-year holistic wellness enthusiast, here are my top insights.

Do you feel tired all the time? More often than you’d like to admit? I get it. I’m a sensitive person, and feeling energetic has been a priority since I was 12 years old. Aside from simple nutrition and fitness approaches, I’ve gotten curious and creative about “lightening my load,” especially since burning out at my “dream job” two years ago.

As a closet perfectionist, I over-prioritized my physical appearance, career success, and other forms of external validation. Then I completely over-worked myself, decided to quit my job and took a long personal sabbatical. Several items on this list came from these past two years.

For more context, I’ve studied many diet and nutrition books, been very physically active for the last 16 years, taught workout classes, and have been a depth psychology enthusiast for the past few years. I’ve come to believe that most of our physical challenges stem from our inner world.

It’s important to explore our holistic system and get to the root of our exhaustion. The more we listen to our bodies and trust our intuition, the more naturally we make kind wellness decisions.

1. Build Self-Worth on Purpose.

Many people struggle with self-worth, whether they call it that or not. Why do you think we have a hard time saying “no,” setting boundaries or asking for what we want? You need strong self-worth for those things.

Recognizing how much energy low self-worth took up in my life motivated me to change. Something like chasing external validation, for example, can quickly drain you. It’s exhausting and never ends.

In my journey to building more self-worth, I take self-care seriously. For me, that means “tuning in” rather than “tuning out” more often than not. I use things like journaling, meditating, walking, and making or listening to music.

Notice the activities that help you tune in and feel good; prioritize those practices.

2. Embrace Creativity Regularly

Our hobbies and playtime are more meaningful than we typically give them credit for. Doing things you love and embracing creativity is healing, energizing, and connecting.

Reading “The Artist’s Way” by Julia Cameron and following the 12-week program was a revelation for me. I hadn’t realized how much I’d been suppressing my creative expression.

Since discovering this creative recovery guide nearly two years ago, I’ve been writing, playing, dancing, singing, and engaging with my inner child more regularly. It feels lovely to play, like nourishing your soul. Additionally, I’ve processed intense emotions more directly.

The next time you feel tired, instead of numbing, try making something. Whether that’s drawing, painting, dancing, making music, crafting, knitting, cooking, or something else, express yourself.

3. Shift Codependent Behavior Patterns.

Codependency means trying to control things that are outside of our control, especially other people. These behaviors often seem “nice” on the surface: care-taking, doing extra tasks, or being “selfless.” But your motivations might not be very nice at all.

You can usually tell by how you feel afterward. Things like resentment, exhaustion, or feeling unappreciated are good signs that you may be overextending yourself.

We often develop these patterns as coping mechanisms for dysfunctional environments. But as adults, these behaviors drain our energy.

Discovering my list of codependent behaviors was a wake-up call but also exciting. I’m more awesome and capable than I realized. Plus, needing to make others happy and playing roles took up a ton of energy.

I enjoyed reading “Codependent No More” by Melody Beattie. Though it gets a bit religious, I appreciate the clarity of her explanations. The more you prioritize yourself and focus on your life, the calmer and more energized you’ll feel.

4. Live in the Present Moment

You’ve heard the “focus on your breath” advice, and maybe you’ve done some meditation. I’ve been meditating for about five years, and it helps immensely with anxiety — for starters.

But more than taking a few minutes a day to sit and breathe, connecting with our inner essence throughout the day can give you back so much energy. Otherwise, our minds run the show, pulling us in many directions, often looking for validation or comfort in the past or future.

I’ve enjoyed “The Power of Now” book by Eckhart Tolle and am currently re-reading it. Whatever mindfulness and presence resources resonate with you, I encourage you to explore.

5. Cut Your To-Do List in Half.

Easier said than done, of course. But if you’re like me, you probably often take on much more than you need to do. Through some extended soul-searching over the past two years, I’ve realized just how many things I did for the wrong reasons.

When you stop trying to prove your value, letting go of the to-do list feels simpler. I often remind myself: life is not an emergency, and nature never hurries, yet it accomplishes everything.

Are there things on your to-do list that can wait? Or be dropped entirely? Whatever it is, get curious about how different tasks make you feel and why you’ve opted to do them.

6. Be Compassionate With Yourself

As it turns out, most people struggle with self-compassion, according to Dr. Kirsten Neff’s research. We feel like it’s easier to be kind to other people than with ourselves. But the truth is, we can only love others to the extent that we love ourselves.

Many people are afraid self-compassion makes you lazy. But research shows that being self-compassionate actually increases personal accountability. Being loving and gentle towards ourselves improves productivity, relationships, and overall well-being.

If you’re convinced but unsure how to implement self-compassion, try getting curious. How would you respond to a friend in a similar situation? You can also find several research-based practices on Dr. Neff’s self-compassion website. Find ways to give yourself physical and emotional warmth.

7. Make Great Sleep a Priority

Yes, you know sleep matters, but do you know just how important it is? If we’ve evolved for millions of years and still need an entire eight hours of sleep every single day, then this regenerative process must be pretty damn critical.

At least that’s the line of reasoning that helped me reframe my sleep approach — “Why We Sleep” by Matthew Walker is a powerful book.

In the past few months, I made some shifts that have significantly improved my regular sleep. There’s tons of information and tips available, but if you only changed two things, here’s what I recommend:

• Be consistent: As much as possible, go to bed and get out of bed around the same time. Having enjoyable morning and evening routines helps.
• Track your sleep: I’ve been using the free “Sleep Score” app, and the instant feedback makes the experience more fun for me. Find whatever works for you.

If you’re not getting great sleep, this is likely the best place to start increasing energy.

Let these ideas and suggestions inspire you. Ultimately, you know what’s best for you. I recommend small shifts, one habit at a time. I also encourage being gentle with yourself; it’s more efficient.

The past two years have felt like a roller coaster, and these approaches have been incredibly grounding. Aside from burning out at work, I also discovered abusive relationship dynamics with family members and friends. Discovering narcissism has been intense and scary at times.

But the massive heartbreak pains I’ve felt have led to increased presence, acceptance, and clarity about what matters. I want to feel at peace and relaxed regularly and have a lifestyle that supports me.

Looking at your life journey, which approaches seem unfamiliar? Anything you would add? I’d love to know.

Lastly, celebrate the small victories. Know that whatever you’re doing and whoever you are is already more than enough.

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