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So many daily lifestyle choices impact energies and attitudes. These tips can show you how to increase energy and motivation by making small daily changes.

Whether you’re having trouble getting motivated to finish work on time or you just don’t have the energy to do the things you love, you’re not alone. Everyone feels stagnant and unmotivated at times. 

But you’ve got a life to live — it’s time to level up your routine, boost your energy levels, and maximize your performance. These eight tips can help you learn how to increase energy and motivation, no matter the odds.

Frantically rushing to complete to-do lists is a recipe for low energy. Instead of going through daily life in a panic, create effective routines to make the most efficient use of your time and energy. 

Start with your morning routine. A morning routine helps take care of essential tasks and create motivation to continue [being productive for the rest of your day](https://www.cutsclothing.com/articles/productivity-hacks).

A morning routine might include: 

* Showering
* Eating a homemade breakfast
* Drinking a cup of coffee
* Making your bed
* Walking the dog
* Tidying the kitchen

A bedtime routine can help you gain energy, too. When [43% of U.S. workers get poor sleep](https://www.nsc.org/workplace/safety-topics/fatigue/fatigue-home), it’s no wonder why so many professionals are exhausted. Use these tips to optimize your bedtime routine and ensure you get enough sleep: 

* Avoid electronics for one hour before bed.
* Limit intensive exercise late in the evening.
* Decompress by reading a book or sipping herbal tea.
* Use curtains or an eye mask to avoid being disturbed by streetlights.

If you have trouble sticking to your morning or bedtime routines, create a checklist on your phone, or put a whiteboard on the wall and write your tasks on it.

[Your body is up to 60% water](https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body), but drinking too many iced coffee, sodas, and energy drinks can cause you to become dehydrated. Dehydration [can make you feel lethargic and fatigued](https://www.sleepfoundation.org/nutrition/hydration-and-sleep), so if you want to learn how to increase energy and motivation, stay hydrated throughout the day.

Doctors can’t agree on the “correct” amount of water to drink in a day. It depends on your age, health, sex, lifestyle, and so many other factors. Generally speaking, though, [the CDC recommends](https://www.cdc.gov/nchs/products/databriefs/db242.htm) women drink 2.7 liters daily and men drink 3.7 liters daily. 

If you need help drinking enough water, get[a half-gallon water bottle](https://www.amazon.com/Hydracy-Water-Bottle-Time-Marker/dp/B085QJ4RBJ/ref=sxin_16_pa_sp_search_thematic_sspa?content-id=amzn1.sym.b245e49f-68a4-4489-b1f9-81f4034255f5%3Aamzn1.sym.b245e49f-68a4-4489-b1f9-81f4034255f5&crid=1470UU3OR0BP5&cv_ct_cx=water%2Bbottle%2Bwith%2Btimes&keywords=water%2Bbottle%2Bwith%2Btimes&pd_rd_i=B085QJ4RBJ&pd_rd_r=f5e8bcbe-069e-4b48-90e4-e13858af5cd4&pd_rd_w=xxkAV&pd_rd_wg=AABBn&pf_rd_p=b245e49f-68a4-4489-b1f9-81f4034255f5&pf_rd_r=NH74XZWMWRF76DBS3J6F&qid=1657806502&sprefix=water%2Bbottle%2Bwith%2Btim%2Caps%2C101&sr=1-1-a73d1c8c-2fd2-4f19-aa41-2df022bcb241-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFMRE1YMzMzVlYxVlEmZW5jcnlwdGVkSWQ9QTAxOTI0NTUzSVdKQlEzWklHME1ZJmVuY3J5cHRlZEFkSWQ9QTAwNDA1MTUyUDlEUE9XU01DNkFUJndpZGdldE5hbWU9c3Bfc2VhcmNoX3RoZW1hdGljJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ&th=1) with time markers on the side. This gives you a visual of how much water you’ve drank today — it’s also a convenient way to fill up for the entire day all at once, too. You can also try keeping a glass of water on your nightstand so you remember to drink water first thing in the morning.

If you’re feeling low on energy, your diet could be the culprit. Fueling your body with fast food and packaged convenience meals can cause you to feel lethargic. 

Treats are great, but if you know you’ll feel exhausted after eating a Snickers, it might be time to lay off sugary snacks. Candy bars and chips taste amazing and can be great for morale when you’re feeling down, but they come with a crash that isn’t always worth it. 

Try replacing your favorite crash foods with filling, satisfying energy boosters that won’t put you to sleep at 2 pm.[ Fuel up with “mini-meals”](https://www.theladders.com/career-advice/nutritionist-eat-these-foods-to-avoid-afternoon-crashes) that include whole grains, healthy fats, and protein so you stay alert and energized.

Check to see if your insurance plan includes access to a nutritionist. They can recommend easy, filling, and [healthy recipes that fit into your routine](https://www.cutsclothing.com/articles/sport-of-business-podcast-07) and your health goals. If a dietician isn’t accessible to you, consider [downloading a macro-counting app](https://apps.apple.com/us/app/macros-calorie-counter/id1216666985) to keep a closer eye on your nutrition.

Energy begets energy, so if you’re feeling sluggish, [the cure could be as simple as physical activity](https://www.cutsclothing.com/articles/sport-of-business-podcast-06). After all, exercise has so many health benefits, including[ increasing your overall energy levels](https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels#:\~:text=Having%20more%20of%20them%20increases,use%20its%20energy%20more%20efficiently.). 

Fortunately, you don’t need to become an Olympic bodybuilder to reap the benefits of exercise. Just taking your dog for a daily walk can boost your metabolism and [improve your decision-making skills](https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/).

If walking isn’t an option, sometimes light stretching can be good for your energy levels, too. Put on [Yoga with Adriene](https://www.youtube.com/user/yogawithadriene) and stretch at least once a day. 

If you’re looking for regular exercise but want to explore different types of fitness, try [ClassPass](https://classpass.com/) for a month or two. This service allows you to try different exercise classes in your city without the commitment.

[Three in five employees](https://www.apa.org/monitor/2022/01/special-burnout-stress) say they have a lack of energy because of stress at work. Poor work-life balance can only make these issues worse, especially for remote workers.

Something’s got to give. Work-life balance might look like: 

* Setting firm work hours
* Muting work notifications on nights or weekends
* Declining to work weekends
* Limiting work travel to once a month
* Setting up a dedicated workspace in your home if you work remotely

You can still crush it at the office without suffering from burnout. Use productivity hacks to work smarter, not harder. Plus, make sure you’re delegating when it’s appropriate. When work feels manageable, it’s easier to set boundaries so you can enjoy the life you’ve built outside of work.

The pandemic isolated so many of us, and we’re just now realizing how toxic isolation can truly be. [Isolation can increase your risk](https://www.cdc.gov/aging/publications/features/lonely-older-adults.html#:\~:text=Health%20Risks%20of%20Loneliness&text=Social%20isolation%20significantly%20increased%20a,%2C%20obesity%2C%20and%20physical%20inactivity.&text=1-,Social%20isolation%20was%20associated%20with%20about%20a,percent%20increased%20risk%20of%20dementia.) of dementia, depression, heart failure, and premature death. If you’re feeling unmotivated all the time, try meeting up with friends for an energy boost.

Something as simple as sending a quick text to old friends can help us feel more connected. (Chances are, they’ll be psyched to hear from you.) A simple chat with your co-workers counts, too. Even if you work remotely, check out a co-working space to add more social time to your workday.

If you’re looking for new friends, go to events and MeetUps where you can connect with like-minded people. Depending on your interests, that might include farmer’s markets, club sports, or even volunteering opportunities. These events also give you something fun to look forward to, which works wonders for energy levels.

Stress makes you feel zapped from the moment you wake up. There are so many factors that influence your stress levels, but if stress is hurting your well-being, it’s a sign that you need to take action. 

Simple hacks for tackling stress include: 

* Listening to music
* Meditating and doing breathing exercises
* Taking a break from your phone, the news, or social media
* Taking a hot bath
* Exercising

If nothing seems to help your anxiety, consider talking with a mental health professional. They’ll give you the tools to address your feelings in a supportive space.

As you search for how to increase energy and motivation, it’s important to realize that personal motivation can follow a sense of meaning or purpose. If you feel there’s a lack of meaning in your life, it can be tough finding things to look forward to. 

Everyone has to find meaning in life, but it can come from all sorts of places: 

* Finding hobbies you’re passionate about
* Exploring places you’ve always wanted to visit
* Volunteering for a cause you believe in
* Hanging out with good friends
* Bonding with a pet

It can take time to find out what brings you meaning. Journal, talk to a friend, or visit with a counselor to figure out what your priorities are. The more you integrate meaning into your life, the more likely it is that you’ll recover from burnout and have the energy to do great things.

## **Learn How to Increase Energy and Motivation**

You can’t control everything in your life. However, you do have control over your routine, your diet, exercise, work-life boundaries, your social life, and how you react to stress. It won’t happen overnight, but you can follow these eight tips to steadily recover from burnout and increase your natural energy levels.

Want more life hacks? [Check out the Cuts Clothing blog](https://www.cutsclothing.com/blogs/blog) for lifestyle guides, productivity tips, and more.

1. Establish Routines

2. Drink Plenty of Water

3. Eat a Healthy Diet

4. Move Your Body

5. Find Work-Life Balance

7. Manage Stress

8. Find Meaning

Learn How to Increase Energy and Motivation