Are you sick of hitting that mid-day, 2 pm slump at work or school and feeling like your mentally exhausted? Do you ever feel so tired that current tasks seem impossible to finish or focus on? Do you ever plan on going to the gym after work, only to find yourself so unmotivated and tired that you simply cannot find the energy to workout? Is that third or fourth cup of coffee the only thing that makes you feel like a human being? Trust me, we all feel this way from time to time! We all suffer from a lack of motivation or energy from simply just feeling tired or overworked. But, there are ways to naturally boost your energy, improve your mood, and feel your absolute best whether you’re stuck in a meeting, chasing young children around your house, or trying to stay awake during class.
Here are 5 easy and helpful ways to naturally boost your energy and improve your overall mood!
1. Get Outside
Literally, just 15-30 minutes of fresh air and sunshine can boost your energy levels and make you feel revitalized and more awake! Take your work outside if you can! Use the time that you have on your lunch break to your advantage and try taking a 15-minute walk. This is a perfect way to get a quick workout in as well! Enjoy the fresh air and catch up on your book or homework while sitting outside, or eat your lunch outside instead of at your desk in your office. Do whatever works best for you in order to get some fresh air and sunlight. It will help increase your energy levels when that 2 pm slump starts to take over you. And dare I say it, maybe even more than caffeine or coffee would!
2. Snack mindfully
Sometimes, a quick healthy snack can do so much to elevate your mood and boost your energy right back up! Especially during that mid-workday slump. However, it is important to note what type of snacks will increase your energy, instead of giving you a fast sugar rush and then letting your energy crash again. Make sure to reach for something that is nutrient-dense and packed full of fiber, complex carbohydrates, protein, and healthy fats. A healthy energy/protein bar will work perfectly! It’s easy to keep in your bag, packed full of fiber and protein to keep you staying full longer, and it tastes great too!
Other healthy snacks such as nuts like almonds and cashews, fruit like apples or berries, and a salad that is full of micronutrients like dark leafy greens, eggs, and lean protein are great as well. These snacks will surely keep you feeling satisfied for a longer amount of time and they keep your energy levels high throughout the day!
Fun Fact: Did you know apples can provide you with more energy than coffee! What?!
✨Related Post: “7 Delicious & Healthy Snacks To Boost Fat Loss!”
3. Stay hydrated
Did you know that staying hydrated can help you fight fatigue?! So make sure to always have a water bottle on hand with you no matter where your day takes you! If you are feeling sluggish or you feel that fatigue coming on while you’re trying work, it might be a sign that you are not hydrated enough. With that, be sure to always start your day off with a big glass of water and fill up a water bottle to carry along with you on your way to school or work!
Even mild dehydration can make you feel tired or foggy. Your blood volume lowers, and you don’t get as much blood going to your brain. Which as a result, causes your heart to pump and work harder to bring oxygen and nutrients to your cells. This is why you may feel tired if you are not getting enough water each day.
4. Power nap
Another tip is to use your break to take a quick 20-minute power nap in your car if you commute! Or if you work from home, try taking a quick nap when your children are napping or whenever you feel your energy start to decrease, and your brain begins to slow down. In fact, studies show the optimal amount of sleep during a power nap is 10 to 20 minutes. Which will help to restart your day! Without throwing off your night’s sleep in the process!
5. Get moving
When that mid-day energy slump starts to roll around, get up and move your body! Instead of trying to fight the fatigue. I know the last thing you may want to do is try to make it to that intense exercise class after a long and exhausting day at work. However, working out mid-day has been proven to increase productivity levels, boost your energy, and of course, improve your overall mood by the release of endorphins!
As we all have been told by Elle Woods!
Additionally, if you tend to sit down at work a lot, then getting up and moving your body is vital for your overall well-being! Try finding new ways to move as much as possible throughout the day! Make it a habit to frequently stand up often and do some basic stretches that you can do at your desk, to promote healthy blood circulation. Leaving your workspace for a couple of minutes a day to move your body isn’t just good for your overall health, but it will naturally boost your energy and improve your mood as well!
✨ Bonus (but important) tip: Try a B12 vitamin
One of the most common signs of a Vitamin B12 deficiency is tiredness, mood swings, brain fog, and a lack of energy. Vitamin B12 is essential for your overwell wellness and production of cellular energy, however, it is often overlooked by many. Sufficient levels of B12 can help you feel more awake throughout the day and perform at your highest energy levels!
If your levels of B12 remain insufficient and unchecked, this can lead to long-term effects such as permanent nerve damage. So, it is important to eat nutritious foods that naturally contain Vitamin B12 like pork, chicken, seafood, poultry, and dairy products. But it is also available as a dietary supplement or prescription medicine.
Just choose a method that works best for you!
I love taking the gummy B12 supplements by the brand MegaFood because they taste delicious, which is a major plus, they are plant-based and they contain no preservatives or added colors/flavors. They are very helpful and easy to remember to take every morning!
Do you have any ways that you find helpful to improve your energy or mood at work or school?
I would love to know them! And I’m sure others would love to hear your ideas too! Leave them in the comments!