12 Ways To Stay Energetic Throughout the Day

Feeling energetic is the first step to improving your mood and being happy each day. Research has shown that when you feel energetic or have more energy throughout the day, your mood is improved significantly.

In today’s modern work world, we often spend all of our energy and enthusiasm when we’re at work. It can feel like another chore when we have to head home and somehow muster up enough energy to remain enthusiastic throughout the remainder of the day.

It doesn’t matter if you work in an office job or have to endure the chaotic environment that healthcare jobs can provide. If this sounds like you, then you can rest assured that we have some useful tips and tricks that you can implement to stay energetic throughout the day.

1. Listen to Lively or Upbeat Music

The first way you can start having more energy throughout the day is by listening to lively or upbeat music.

Upbeat music is a great way for you to keep a positive mood when you’re faced with challenges. Have you ever heard a song that instantly made you want to dance?

Now imagine only listening to those kind of songs while you’re working. Music is a great way for you to reduce your stress levels and keep your mood elevated throughout the day – which translates into more energy.

2. Exercise

One of the best things you can do when trying to find energy throughout the day is to make subtle changes in your lifestyle that prove dividends later on. One way to make a subtle change is to start exercising more.

When you exercise, you’re making an effort to get healthier which also boosts your mood. You’ll also find that when you’re physically active, your body becomes more accustomed to performing at peak efficiency for longer periods of time. This helps anyone who works in demanding fields and need energy throughout the day.

3. Act Energetic

You’ve probably heard of the phrase, fake it till you make it. The same can be said when you’re trying to find ways to be energetic throughout the day. Research has shown that when you force yourself to act energetic, you can create a placebo effect causing you to have more energy.

One great way to act energetic is to walk a bit faster when you’re going from one place to another or pick up the pace a bit when you’re doing your tasks at work.

4. Get Enough Sleep

The average person needs at least seven to nine hours of sleep. Each person is different, but you should strive to get enough shuteye each night. The last thing you want to do is force yourself to use all of your energy throughout the day, and then not get enough rest at night. Doing so can make it hard to remain energetic the following day.

Unfortunately, when your batteries are running low, you cannot expect to recharge them properly when you’re not getting enough sleep. Your energy is the same. One of the best ways to ensure that you’re energetic throughout the day is to ensure that you’re getting enough sleep!

5. Take a Nap

If you find that you’re not getting enough sleep or you didn’t sleep well the night before, one way to make up some of for that is to take a nap for a little while.

Power naps are a great way for you to find some shut-eye and restore some energy to help you remain energetic the remainder of the day.

Research has shown that a short nap can help you boost your job performance, increase your mood, improve memory, and ease stress that you’re experiencing.

6. Accomplish Something Each Day

Another way to remain energetic throughout the day is by striving to accomplish or complete a new task daily.

When you accomplish something every day or make an effort to take note of all the victories in your day, you can feel like you got something done that day. And that satisfaction of knowing that you got something done that day helps boost your mood making you feel more positive and energetic the remainder of the day.

So, take note of all the small victories you have each day and strive to accomplish something daily.

7. Eat Healthy All Day Long

We’ve all been in a rush when we’re getting ready to head out for the day or get to work. The first thing we realize is that we didn’t have time for breakfast. So, we either grab something to go, or we skip breakfast thinking that we’ll catch up on it later when we’re eating lunch or dinner.

Unfortunately, this is one of the worst things that you can do. Often times when we grab something to go, it’s something incredibly unhealthy. And when we decide to eat more at lunch, we’re often so hungry that we don’t realize just how much we’re over-eating, which then impacts the way we feel the rest of the day.

You can counter this by ensuring that you take steps to eat healthy all day long. Make it a priority to wake up a little bit earlier when you’re getting ready for work. Make sure to set aside a healthy breakfast. You’ve probably heard the phrase, “Breakfast is the most important meal of the day.” It is because you need to use breakfast as the fuel to tackle the day.

After getting a healthy breakfast, you want to ensure that you eat healthy throughout the day. Don’t succumb to the idea that because you ate a healthy breakfast, that you can slack off during lunch or dinner.

Take the time to eat healthy throughout the day to ensure that your energy remains high and that you’re constantly refueling your body to tackle the challenges that might arise.

8. Avoid Straining Your Eyes When You’re Looking at a Computer

This is one thing that we all tend to do and don’t often even realize. In the modern work world, we’re often forced to stare at a computer screen. This is because most of the work we do relies on computers for every task.

We’ve become so accustomed to staring at screens all day that we don’t realize that we forget to blink or understand how long we’re staring at bright lights on the monitor. Over time, this creates significant eye strain which can then cause headaches or eye fatigue.

We only compound this when we’re done with our daily workload and then go home to watch TV. Then when we realize that we’re not exactly feeling well because of the headache, it’s almost as if our energy has been sapped out from us.

9. Go Home When Your Work Is Done

Society tells us that we should always seek to overachieve. That we should go above and beyond to ensure that we’re seen as the go-getters or the most successful in our place of employment.

The problem with this is that when we try to take on additional work or stay after work to get a head start on the next day, we’re sapping our energy drastically.

Research has shown that when you spend over 40 hours working, you’re not only hurting your productivity, but you’re significantly impacting your health – which in turn saps your ability to be energetic throughout the day.

Make it a priority that when your work is finished, you head home.

10. Avoid Using Junk Food, Caffeine or Sugary Drinks for Quick Energy Boosts

It might seem like a good idea to take a chug of that energy drink you have in your fridge. The problem is that this might provide you a quick boost of energy due to all the sugar, but there are consequences.

The first consequence is that you’re bound to come crashing down immediately after all that sugar wears off. Another consequence is that when you’re consuming massive amounts of sugar to find some energy that doesn’t exist, you’ll want to supplement that by eating junk food.

Ultimately, this will lead to an unhealthy lifestyle where you feel like you need to constantly supplement your depleted energy reserves.

To combat the need to consume junk food or sugary drinks, eat a healthy meal throughout the day using the tips we’ve highlighted above.

11. Get Up and Move a Bit

Another way that you can stay energetic is to stand up and move around. This is especially helpful after you’ve been sitting or lying down for a while. A body at rest tends to stay at rest. The same can be said with your energy levels.

If you find that you’re at work sitting down for the entire 8 hour shift, your body tends to grow accustomed to that behavior. When you want to get up and go do something, it can seem like a challenge to shock your system back into feeling energetic.

A good way to combat this is to stand up for a few minutes, walk around for a few minutes and then get back to work. You can also consider using a standing desk when you’re at work.

Standing desks are a great way to change your routine when you’re at work. You can likewise stand up every now and then to stretch, so you’re not sitting the entire day.

Getting a little bit of activity here and there will help you stay energetic through the day and avoid getting comfortable in a resting state.

12. Get Into a Routine

Another fantastic way of making sure that you stay energetic is to get into a routine. When you get into a routine, you can hold yourself accountable to things.

Things like having a healthy breakfast, eating well, exercising regularly, and getting adequate sleep nightly are a few good habits to get you started. Getting into a routine is essential to staying energetic throughout the day.


It might seem like a tall task to stay energetic throughout the day, but there are plenty of different ways you can change your routine and boost your energy. Eating healthier, exercising, getting into a normal routine, and getting adequate are just a few ways that you can stay energetic throughout the day.


About the Author

Ryan Bucci is a Content Strategist with HospitalCareers. HospitalCareers is the leading recruitment platform for healthcare job seekers with over 27,000 healthcare jobs, career advice, and insights.