People at the gym

14 Aug 2023

Boosting Your Energy Levels

Energy levels are a measure of how energised and motivated you feel in your daily life. Your energy directly affects your productivity and wellbeing at home and at work.

Think of energy levels as a fuel gauge for your body and mind. When your levels are high, you feel alert, focused and enthusiastic. On the other hand, when your levels are low, you may feel tired, unmotivated and less productive.


Boosting your energy levels is essential for maintaining optimal performance and overall wellbeing. Here are some simple tips to boost your energy:

  • Get enough sleep: Adequate sleep is crucial for recharging your body and mind. Aim for 7-8 hours of quality sleep each night to feel refreshed and energised during the day;
  • Eat a balanced diet: Nutritious meals provide the necessary fuel for your body. Focus on incorporating fruits, vegetables, whole grains, lean proteins and healthy fats into your diet. Avoid excessive consumption of sugary snacks or drinks as they can lead to energy crashes;
  • Stay hydrated: Dehydration can cause fatigue and affect your concentration. Drink plenty of water and unsweetened drinks throughout the day to maintain your energy levels;
  • Regular physical activity: Engaging in regular exercise boosts your energy levels by improving circulation and releasing endorphins. Find activities you enjoy, such as walking, jogging, cycling or dancing, and incorporate them into your routine;
  • Take breaks and relax: Frequent short breaks during work can help prevent burnout and maintain energy levels. Use these breaks to stretch, meditate or engage in activities that help you relax and recharge.


If you’re feeling drained or tired despite taking these measures, there are a range of things you can do to help move forwards.

  • Identify stressors: Determine if there are specific factors causing your fatigue, such as excessive workload, lack of work-life balance or personal issues. Addressing these stressors can help alleviate fatigue.
  • Seek support: Talk to your manager or supervisor about your workload and see if adjustments can be made. Engage with colleagues or support networks to share concerns and seek advice.
  • Prioritise tasks: Break down your workload into manageable chunks and prioritise tasks based on importance and urgency. This can help prevent feeling overwhelmed and conserve energy.
  • Practice self-care: Engage in activities you enjoy outside of work to rejuvenate your energy. This could include hobbies, spending time with loved ones, practicing mindfulness or pursuing creative outlets.


Remember, it’s important to listen to your body and mind. If fatigue persists or becomes chronic, it may be necessary to speak to your line manager or to consult a healthcare professional for further assessment and guidance.