energy booster

48 Fail-Proof Ways To Boost Your Energy And Mood Right Now

Low energy equals low productivity.

No productivity app or time management system can ever replace the need for high energy. If you are tired, lacking sleep (or good quality sleep) or in a bad state of mind, your productivity suffers.

The flip side is also true. If you are pumped up, both physically and mentally, things are going to flow, even if you don’t have the most advanced high performance tactics and gadgets.

High energy to productivity is like blood to the human body, the latter cannot function without the former.

Here are the best, battle-tested, tactics to boost your energy, that you start using right now:

1. Take power naps

Power naps have the word “power” in them for a reason. Scientists have proven over and over again that a 20-minute nap can give you quite the physical boost. NASA pilots who took mid-day naps gained a performance improvement of 16% compared to those who didn’t. If naps work for NASA pilots, they will work for you as well.

2. Have a good night sleep

The quality of your sleep directly affects your mood, judgment, the ability learn and retain information and of course, your energy. The optimal sleep time is between 7 and 9 hours so make sure you fall in this range 99% of the time. Less than that on a consistent basis will make it hard for you to concentrate, focus and be productive.

3. Have a good breakfast

The breakfast is the first meal of the day and the most important one for your energy. Make sure you have it within 30 minutes of waking up. For an optimal energy boost, avoid sugary cereals, ready-made sandwiches and baked goods. Those might be quick to prepare and can give you a rush (because of the high sugar content), but your energy will crash in an hour.

Sticking to high-protein, high-vitamin, high-fiber items. Eggs, fruits, lean meats, leafy greens and vegetables will keep you energized for a long time.

4. Take often breaks

Work in cycles of 50 minutes, followed by a 10-minute break. This will help you follow the natural rhythm of your body and give you optimal energy. Make it a habit to take breaks, even if you think you don’t need them at the moment.

5. Stretch

Wondering what to do during your breaks?


Especially if you work on a computer, or if you are sitting down most of the time, stretching will give you a quick energy boost. Plus, it feels good.

Stretch your neck, jaw and shoulders as that is where most of the tension is accumulated.

6. Get outside

During your breaks, or any time you need to boost your energy, go outside. Regardless of the weather, some fresh air and change of scenery will be good for you, both physically and mentally.

7. Exercise on a regular basis

Nothing does more for your energy than regular exercise. It sounds counter-intuitive, but the more physical activity you engage in, the more energy you’ll have overall.

30 minutes per day should be your minimum.

Don’t think you have to have a gym membership in order to be active. Walking, taking the stairs, doing some body weigh exercises at home, taking the bike to work, parking the car 5 blocks away from the office, everything counts.

8. Do yoga

Preferably in the morning, as part of your morning routine. It will recharge both your mental and physical batteries.

9. Drink lots of water

Often times, the lack of energy is simply the results of minor dehydration. The remedy is quite easy, drink water, lots of it. Avoid caffeinated drinks as those actually don’t quench your thirst and can leave you even more dehydrated.

Stick to having at least 2 liters (8 8-ounce glasses) of water per day.

10. Correct your posture

If you are working sitting down, chances are your posture can be improved, greatly (I speak from experience). Stand up straight, keep your head up, keep your hands and legs in a natural position. Check out this quick tutorial on ergonomics.

11. Listen to upbeat music

Nothing pumps you up and gets you in a better mood than listening to your favorite song.

During your breaks, put your headphones on and rock out to a couple of songs of your choice.

12. Dance

Take your music to the next level and bust a couple of moves. The physical aspect of dancing, coupled with the mental aspect of good music provides a strong boost of energy that can keep you going for hours at a time.

13. Watch something motivational

It can be a short online video, a whole movie or anything in between.

Think of public figure (or company) that you admire the most. Chances are you can find a short video on YouTube with a speech, interview or their history that can be really inspiring and motivational

14. Read some good news

Stories about random acts of kindness, heroic people or just the latest advancements of technology or science can be quite the mental boost.

Huffington Post has a special section called Good News where you can always find proof that people are just amazing.

15. Do something new

Often times, lack of energy comes disguised as plain old boredom. Doing something new, something different, is the best cure for that.

Think of something you have never done before. A place you haven’t seen before. A path to the store or to work you’ve never taken. A neighbor or colleague you’ve never met. A book, a movie, a song you’ve never come across.

Now go have that new experience and see how much energy you’ll get from the novelty.

16. Random socializing

It is easy to feel low energy when you are by yourself. Go have a random talk with anyone around you. Talk about something other than work. The movement, coupled with taking your mind off of what you were doing before are going to boost your energy, a lot.

17. Send a thank you note

When was the last time you said “thank you” to someone and really meant it?

The act of thanking or praising someone will make you feel good and lift your mood immediately.

Think of someone who deserves a little praise and give it to them. In person is best, followed by a phone call, followed by an email, or a card. To go for the extra points, hand-write a personal thank you note and send it via snail mail.

18. Avoid negative news and events

Avoiding the negative news will help you keep a more positive outlook on the world. If you pay attention to the mass media, you might start to believe that the world is a pretty messed up place, full of war, terror and crazy people. It is demotivating at best.

19. Avoid energy vampires

Energy vampires can deplete you of your energy in the same manner as negative news do. Everyone has a down moment every now and then. However, some people choose to concentrate on the negative in their lives all the time and feel the need to bring everyone around them to their level. If you hang out with negative people, your chances of being in a good mood and high on energy are greatly reduced

20. Surround yourself with high energy people

Your physical and mental energy is the average of the one of the 5 people you spend the most time with. If you have high-energy people who are excited about life surrounding you most of the time, you will feel more energized as well.

Think of the difference in energy when you go to a party, versus when you walk into the office on Monday morning. Which energy would you prefer?

21. Walk faster

Pick up the pace, even a little bit and you will immediately feel a rush of energy

22. Decide to be more energetic

Sometimes, all it takes is a conscious decision. Write it down on a piece of paper and stick it somewhere you can see it all the time. This will act as your constant reminder

23. Smile

Smile more.

Smile for no apparent reason if you have to. Stand up right now and put a huge grin on your face. Keep it up for 30 seconds and your mood will change, dramatically.

The act of smiling releases endorphins into your system which reduces stress and makes you feel happy. It has been scientifically proven to even improve overall attention and performance.

24. Laugh

Laughter is the natural extension of smiling. A good laugh raises your blood pressure and your boosts heart rate which pumps you up when you are feeling sluggish.

Learn a new joke, watch a short comedy video or just find a funny cat picture (there is no shortage of those online) for a quick energy booster.

25. Share the laughter

Once you’ve found something funny, share it with someone. The socializing and the fact that you made someone laugh will make you feel even better.

26. Avoid highly-processed foods

Highly-processed foods (anything that has an ingredient list longer than a few lines and it reads like a chemistry paper) are usually high on sugar. Consuming sugar gives you an instant boost of energy, but it causes a sugar crash as well, leaving your energy lower than originally.

Stick to natural foods that will give you a more sustained energy level.

27. Eat your veggies and fruits

Veggies and leafy greens are high on fiber. Fiber takes a long time for the body to process, thus providing energy for much longer. Along with fruits, they are full of vitamins and other nutrients that will help keep you healthy so make sure you have as many as you can.

28. Make a green smoothie

Green smoothies are some of the best energy boosters around. They are quick and easy to make, healthy, and will keep you energized for hours.

You can make them in a blender at home or buy them from one of the many juicing places. You can even buy a MagicBullet and carry it to work or when you are away on a conference. All you need is to get yourself some fruits and greens from the local market, plug in the the Magic Bullet and you’ll have a green smoothie in a few minutes.

My personal favorite: spinach / banana / strawberries/ handful of walnuts / almond milk or water.

29. Reconcile with someone

Remember how that friend of yours said that thing about you and you haven’t spoken to him/her every since? That was 5 years ago, it is time to make up.

Reconciling with someone will make you feel good. Restoring a friendly relationship will help you put the negative past behind you and live a more fulfilled life.

30. Take a deep breath

Taking a couple of deep breaths will provide your brain with extra oxygen and will make you feel more awake and alert.

31. Plan a vacation

Vacations are associated with having a good and relaxed time. Planning one will help make you feel excited about the future and will give you something to look (and work) for.

Check some of the travel sites such as Trip Advisor for some inspiration if you are running low on ideas.

32. Do something you’ve been postponing

Take care of your procrastination list for a quick feeling of accomplishment. Even taking a small step toward getting it done will help you feel more mentally energized.

33. Take a shower

What better way to revitalize yourself than taking a quick shower?

Don’t take a hot shower though, this will relax your muscles and will make want to sit on the couch and do nothing. The colder you make the water, the more energizing the shower.

When cold water pours over your body, your breathing deepens in response to the shock of the cold. Your heart rate will also increase, resulting in a rush of blood through your body that will help you get energized.

34. Take time to admire nature

Everything around you is a box.

You live in a box, drive to work in a box, eat from a box, get your entertainment from a box, talk on a box… you get the idea. Often times, because of all these boxes and the rushed schedule you have, you forget to just stop and smell the roses, literally.

Take a break, go outside and just admire the surroundings. It might sound a little “out there”, I know, but it plain works so just try it out for yourself.

35. Stop complaining

Sometimes, energy vampires put you in bad mood. Other times, you put yourself there through complaining.

Be the half-full glass type of person and try to see things in an optimistic way. This a great way to boost your energy, mentally and physically.

36. Take a drive

Get in your car and just take a drive. Turn off your cell phone or even better, don’t take it at all.

No destination, no worries, no t0-do list, no meetings, just you and the road.

37. Play with something – feel like a kid again

Bring out the kid in you and just sit on the ground and play with something.

Be goofy.

Let go of all “grown-up” stuff and remember how fun life was when you were a kid.

38. Change your medium

If you’ve been sitting down for some time, go take a walk or lay down. If you work standing, sit down or lay down. If you are used to being on the bed, go sit somewhere.

Go in a different room.

Take your computer and go finish your work at the local coffee shop.

Simple changes can be great energy boosters.

39. Eat regularly

Make sure you have something to eat every 2 to 3 hours.

Never skip a meal.

If you know you have a busy day ahead of you, pack some snacks and take them with you.

When you are hungry, your blood sugar drops and your energy drops with it.

40. Give someone a hug

Hugging releases oxycotin and dopamine into your system which make you feel quite good. And who doesn’t like a good hug, right?

41. Eat some nuts

Need a quick energy snack?

Eat a handful of almonds and peanuts, which are high in magnesium and folate. These nutrients are essential for energy and cell production. A shortfall of them in your system can leave you feeling tired and sluggish.

42. Smell a lemon

A quick sniff of a lemon has been proven to have a stimulating effect and improve one’s mood.

43. Change your socks

Want a feeling of freshness in the middle of the day? Change your socks.


New socks are associated with mornings, great energy after a good night sleep and the smell of fresh linens. Changing them will give you the same feeling and it can be quite revitalizing.

44. Drink a cup of tea

In a study by the University College London, researchers noted that drinking a cup of tea 4-6 times a day reduces stress hormone levels in your body. The study’s results suggest “drinking black tea may speed up our recovery from the daily stresses in life.”

45. Splash your face with water

If you don’t have the time (or the place) to take a full-blown shower, splash some water on your face. The colder, the better. It will instantly wake up your entire body

46. Eat citrus fruit

Fruits like lemons, oranges and grapefruits are very high on nutrients, and especially on Vitamin C which is a great stimulant.

47. Take the stairs

Taking a couple of flights of stairs is a great, quick, physical activity, that you can do almost anywhere. It will raise your heart rate and blood flow and provide you with an immediate energy boost.

48 – Clean your desk

The actual activity of cleaning might not be the most exciting when you do it, but when you see the result, it will make you very happy. Even the most organized people have messy desks during the day. Putting things in order and cleaning up a little bit is a great way to take a productive break.

Over to you now

You have in front of you 48 different methods of boosting your mental and physical energy. Not all are going to work for you, but the only way to find which ones do is to test them out.

Try one a day for the next 30 days.

Drink tea one day, take a shower another, give a hug on the third one, etc.

See which ones fit your needs and discard the rest.

What are some other ways to boost your energy? Share in the comment section below.