9 habits to increase your energy and disposition

Healthcare / Date: 04-02-2025

Commitments, demands, family responsibilities, stress at work… These common obstacles in our routine make us feel like we’re always tired. However, instead of just accepting this cycle, we can adopt daily habits to improve our mood and face life in a different way!

With that in mind, we’ve put together a list of some things you can do to help yourself have more physical and mental energy in your day-to-day life. Check it out:

1. Have a good diet

Just as when we fill up a car with poor quality fuel, our body and mind perform less well than expected when we eat inadequately.

Therefore, it is essential to have a good breakfast, avoid swapping lunch for fast food and choose a lighter dinner that does not overload your body. Give preference to natural foods, such as fruits, vegetables and legumes, invest in whole grains and lean proteins and reduce the consumption of processed products.

2. Drink enough water per day

The biochemical processes in our body occur in an aqueous environment, i.e., we won't be able to digest if we don't have it, our kidneys won't function properly, our skin and mucous membranes will get dehydrated and we will even overeat, to name a few of the numerous issues.

While the overall advice is to consume 2 liters of water daily, you can get a better estimate of how much your body truly requires by calculating your weight multiplied by 35. For instance: an individual weighing 70 kg should actually drink 2,450 ml of water a day (because 70 x 35 = 2,450).

3. Engage in physical activities

Are you that lazy that you can't even contemplate moving your body? Well, you should be aware that doing physical exercises is one of the most effective methods of having more vitality – so you have to exert an additional effort at the start in order to overcome slothfulness.

Regular exercise enhances the oxygenation of tissues and brain, accelerates metabolism, promotes physical fitness, and fights off stress. For this reason, it is recommended that you make an effort and find something enjoyable to do. It could be going to a gym, jogging, dancing, swimming, bicycling or just about anything.

4. Get quality sleep

It is impossible to wake up feeling refreshed if you haven't had a good night's sleep, that is, around eight hours of rest in a quiet place. While we sleep, our body processes the information we received during the day, regenerates tissue damage and produces substances necessary for its proper functioning.

And there's no point trying to compensate by sleeping more on the weekend: for your sleep to be quality, you need to follow regular times for going to bed and getting up every day.

5. Take breaks from work

Just like any other part of your body, your brain also gets tired after spending too much time doing the same activity. Therefore, there is no point in working non-stop to try to be more productive – after a few hours, your performance will inevitably drop.

Therefore, try to take a few breaks after dedicating yourself to your professional activities, whether it’s to stretch your body, move your legs or even fill your water bottle. This change of focus is essential to maintain productivity.

6. Have a daily activity plan

Having pending work is a huge reason for mental fatigue, as our mind cannot relax when it "knows" that not every promise has been kept. During a hectic schedule, it becomes all the more challenging to remain on top of things and, eventually, this creates anxiety.

One of the solutions to this issue is having a daily plan in accordance with your priorities. In planning your schedule, be practical about how long each task will take and do not overload your routine.

7. Engage in a hobby and leisure activities

Just as our bodies require sleep, our minds too need to unwind. So, take some time out from your day to put aside your work and cares and do something enjoyable.

You can take up a hobby such as cooking, dancing, or gardening, or go see a movie, walk the dog, or take a walk in the park. The choice is yours!

8. Stay away from negative people and activities

If you think that your energy level goes down after being in contact with certain individuals who are extremely critical, pessimistic or possess any other trait which brings you uneasiness, hold on to this feeling and do your best to restrict social activities to the necessary minimum – or cut them completely if that can be managed.

Likewise, attempt to spend diminishing amounts of time on those things that get you mad or disheartened, like arguing on Facebook or allowing yourself to get overwhelmed by negative news on the tube or the internet. You don't have to live in a bubble, but you do need to curtail the amount of time and energy you invest in these pursuits.

9. Make time for family and friends

Quality time spent with loved ones is the key to restoring energy spent during a busy day or week. So make an effort to spare some time to catch up with friends at a barbecue, take a stroll with family members or have a night out on the town with your significant other.

Let yourself enjoy them, have nice conversations on common subjects and laugh a lot. All this is healthy for the body and mind and makes us more energetic for the daily routine.

Before you take all these tips, though, you should remember one thing: in order to satisfy your family's needs and be really productive at work, you first need to take care of yourself.

Thus, if you are not able to apply these habits on a daily basis to uplift your mood or they are simply not effective, then it might be time to consult medical or psychological assistance in order to assist you on this path. Your health always needs to be priority!