The Three Pillars of Increasing Energy Levels
In today's fast-paced world, maintaining high energy levels is essential for productivity, well-being, and overall life satisfaction. Many people struggle with fatigue and low energy, often resorting to quick fixes like caffeine or sugar. However, a more sustainable approach to boosting energy involves addressing three key areas: mindset, nutrition, and somatic (body) principles. This article will explore practical tips in each of these areas to help you achieve lasting vitality.
Mindset for Energy
The four main mindset areas to focus on to improve energy levels are:
Positive thinking and its impact on energy levels
Recognise and challenge negative self-talk: We have around 12,000-70,000 thoughts a day and if a substantial amount of these are negative, irrespective of whether the negativity is directed inwards or outwards, this can have a significant detrimental effect on our energy and overall happiness and wellbeing. To counter the human brain's tendency towards negativity, practice these simple techniques.
Practice affirmations and visualisations: Become aware of the positive qualities you possess and make it a daily practice to recognise these and affirm them in real-life scenarios. A self-esteem journal or jar can help you do this. Visualise yourself being the person you want to be. The mind cannot discern between imagination and reality therefore you can, with consistent practice, actually become the person you visualise yourself to be.
Cultivate an optimistic outlook: Contrary to some people’s beliefs, we do get to choose whether we look on the bright side of life or not. Practising seeing the optimism in every day will help you cultivate an optimistic outlook. Life happens – how you respond will determine your levels of energy, happiness and health.
Goal setting and motivation
Set clear, achievable goals: Being SMART with your goals helps you GROW. You wouldn’t jump into your car for a destination you’ve never been to before without having a clear map of where you are going, you’d end up going around aimlessly, never getting to where you wanted to go. Life is the same. Having clear goals gives you motivation which in turn increases energy.
Break larger goals into smaller, manageable tasks: You wouldn’t swallow your whole meal in one mouthful so why would you attempt to achieve bigger goals without first breaking them down. Progress is progress and for those who like a to-do list, having smaller goals that you can regularly tick off as complete helps build motivation and increase energy.
Celebrate small wins to maintain motivation: If you wait for a solar eclipse before celebrating, then it’ll be a long time coming and the gaps in between will be hard to motivate yourself in. Celebrating small wins means you maintain a sense of accomplishment which in turn creates happiness and more energy.
Stress management techniques
Practice mindfulness and meditation: Being in the present moment and training your brain to focus on what you want it to focus on streamlines your thinking and puts you firmly in the driving seat of your own mind. This lessens moments of anxiety and regret and frees energy to be utilised for other pursuits.
Use time management strategies: Whether it is screen time limits, electronic diary management, or blocking out time for yourself. Work out what helps you feel in control of your time. This promotes a calmer approach to running our busy lives and calmness uses a lot less energy than stress!
Learn to say no and set boundaries: Spreading yourself too thinly, over-commitment and being at the whim of others is all utterly exhausting. Learn to set healthy boundaries and get comfortable saying no to those things that drain you of your energy.
The power of gratitude: Keep a gratitude journal that expresses appreciation to yourself and others and practices focusing on the present moment. Not only will this boost happiness and self-esteem, but it will also boost your energy levels.
Nutritional Strategies for Sustained Energy
This section is a basic overview of nutrition. More information on nutrition and health can be found at https://mindbodygut.co.uk
Balanced macronutrients
Incorporate complex carbohydrates for steady energy release, and avoid simple carbohydrates such as white processed grains and sugary foods as these often create a rollercoaster for your digestion system and can contribute to tiredness and energy slumps.
Include lean proteins to support muscle function and satiety. Protein does not need to come from animal sources so balance your requirements according to your individual needs.
Consume healthy fats for hormone balance and brain function. Healthy fats are essential, and some diets starve our bodies of necessary nutrients and can be a contributing factor to fatigue.
Key micronutrients for energy production
Iron: Essential for oxygen transport (sources: leafy greens, lean meats)
B vitamins: Crucial for energy metabolism (sources: whole grains, eggs, legumes)
Magnesium: Supports cellular energy production (sources: nuts, seeds, avocados)
Hydration
Aim for 8-10 glasses of water daily (around 2 litres for the average adult)
Monitor urine colour as an indicator of hydration status
Consider electrolyte balance, especially during intense activity
Timing of meals and snacks
Eat regular, balanced meals to maintain stable blood sugar
Include protein-rich snacks between meals to sustain energy
Avoid large, heavy meals close to bedtime
Somatic Principles for Energy Enhancement
Regular exercise to promote an increase in energy
Its benefits have been proven to be an effective way to increase energy levels. The most important consideration is to find a form of exercise that you enjoy. It does not necessarily mean that you must engage in a mix of cardio and strength training which is the usual message, movement is movement.
Aim for at least 150 minutes of moderate exercise per week, if you enjoy variety then mix it up. If you enjoy consistency, then plan and schedule your movement times and activities.
Consider morning workouts to boost energy throughout the day or if you find you tend to slump in the afternoon, consider a lunchtime workout, a walk outside would be considered and lunchtime workout – there’s no need to assume that the word workout equals sweat. Go with what works for you rather than following the crowd.
Quality sleep and its importance in maintaining energy.
Establish a consistent sleep schedule. In terms of sleep – consistency is key. Have a good sleep schedule that incorporates a relaxing bedtime routine. Switch off electronic devices at least an hour before bed and optimise your sleep environment (dark, cool, quiet, comfortable).
Breathwork techniques
How we breathe can easily influence our energy levels. Practising deep diaphragmatic breathing will improve oxygen, cell function and the flow of energy in our bodies.
Try energising breath exercises like "breath of fire" (please check for contraindications before practising this technique). Use the 4-7-8 breathing technique for quick energy boosts or if you struggle with anxiety, you are more likely to improve your energy levels by practising relaxing breathwork techniques such as 7-11.
Body awareness and posture. Practice good posture to improve energy flow and reduce fatigue. Being slumped over reduces the functionality of your major internal organs and creates sluggishness. Take regular breaks to stretch and move throughout the day, if you spend a lot of the time at a desk then practice desk yoga for a few minutes every hour. At the end of the day try progressive muscle relaxation to release tension. Stored tension in the body can deplete our energy rapidly.
Integrating The Three Pillars
Creating a personalised energy-boosting routine
Start with a morning ritual combining mindset and somatic practices, if you’re time-poor make these micro-moments as every moment counts.
· Example: 10 minutes of meditation, followed by stretching and a nutritious breakfast
Incorporate energy-boosting habits throughout the day
· Take short walks, practice breathing exercises, or do quick stretches between tasks
Develop an evening routine to support restful sleep and prepare for the next day
· Example: Light yoga, gratitude journaling, and preparing a healthy lunch for tomorrow
The art of creating more energy lies in the small changes you make and apply consistently to your life so they become a habit that you just do.
The synergistic effects of combining mindset, nutrition, and somatic practices have a control cycle that results in positive improvements in the other pillars mentioned in this article. For example:
· A positive mindset can motivate better nutrition choices
· Proper nutrition supports effective exercise and recovery
· Regular exercise improves sleep quality and stress management
· Better sleep promotes a positive mindset
Consistency and patience are key to seeing lasting results and consistency comes from experimenting with different combinations to find what works best for you.
Look at yourself as a whole person, if you focus on just one area then lasting positive changes will be more difficult to attain.
Start with small, manageable changes and celebrate each positive change you make, you’ll increase motivation and see faster results.
Be patient and persistent in forming new habits. The first step is to create the habit, the second step is to get good at it.
Increased energy leads to improved overall quality of life and levels of happiness. When you have energy, almost all of life feels easier.
Listen to your body and adjust the strategies and goals as needed. Don’t be fooled by the ‘should’s’ in your life. In my opinion, the word ‘should’ needs to be banned and replaced with words such as ‘could’ or ‘might’.
If you’re feeling stuck or overwhelmed, consider consulting with healthcare professionals for personalised advice. It may be that you’re missing an important aspect that you need an outside perspective to help you see.
Take control of your energy levels and embrace a more vibrant life. Feeling that you have little control over your energy levels adds to the decreasing cycle of passive dissatisfaction.