How to Increase Energy and Motivation Through Small Daily Habits

How to Increase Energy and Motivation - Woman up at sunrise
How to Increase Energy and Motivation - Woman up at sunrise

DO YOU SOMETIMES WAKE UP FEELING like doing nothing at all?

Do you find yourself lacking the motivation to do what you need to get done? Or you are probably motivated to tackle tasks, but you simply have zero energy. Many of us can relate to this.

There are times when you will feel wholly motivated and energetic, and you feel inspired to take on the world. There will also be times when you feel lousy, and you just want to do nothing.

Human beings are affected by feelings, emotions and other physiological factors, which consequently affect the energy levels. Even the most successful people in the world have times when they will feel tired and have no motivation.

Motivation and energy

Motivation is the desire that you have to do things. It is the difference between your getting up early and tackling your tasks head on and lazing around the house all day.

Motivation plays a crucial role in setting and attaining your goals. On the other hand, you can have all the motivation in the world, but without energy, you will never get anything done.

The good news is that there are numerous strategies that you can implement to give yourself an instant boost of energy and motivation.

Exercise daily

Exercise is one of the most effective ways to improve your energy when you are feeling tired and slugging. Whether it is some time in the gym or going for a walk, regular exercise will do wonders for your energy levels, productivity and overall happiness.

Remember, you don’t get energy: you create energy

By simply moving your body, your tissues generate energy. A few minutes of exercise generate a boost in your hormones and neurotransmitters which make you feel more alive and motivated.

Research indicates that exercise increases your strength, improves your ability to focus and gives your greater health.

Optimize your sleep cycles

How to Increase Energy and Motivation - Woman sleeping at night time

If you are not getting enough hours of sleep, or you are not optimizing your sleep cycles, you will be sleep deprived. Just as there seems not be enough hours in the day to get everything done, it also seems that there are not enough hours in the night to get a full night rest. Some of the ways in which you can boost your energy using sleep include:

Sleeping in a completely dark room

The best way to get optimal energy from your sleep is to achieve total darkness. When you sleep in complete darkness, you can gain deeper sleep and give your brain the ability to rest and recover better.

Taking a power nap

Taking a power nap unleashes your brain’s natural energy. However, you have to nap for the right amount of time, at the right time of the day. Sleep expert Dr. Phylis Zee, of North Western University, recommends power naps of between 20 and 40 minutes between 1 pm and 3 pm.

Build a reserve

Catching up on sleep has been proven to reverse some of the effects of sleep deprivation. Getting some extra sleep over the weekend helps you to create a reserve of energy that your brain can tap into for energy within the week.

Boost your Dopamine levels

Dopamine is also known as the ‘motivation molecule’. It is one of the major neurotransmitters that is involved in productivity, motivation and focus. Dopamine also plays an essential role in memory, mood, sleep, learning, movement and attention.

  • Deficiency of Dopamine in the body leads to:
  • Forgetfulness
  • Insomnia
  • Fatigue
  • Apathy
  • Lack of focus
  • Difficulty concentrating
  • Lower motivation
  • Low libido
  • Inability to complete tasks

There are many healthy proven ways to increase dopamine naturally.

Eating dopamine loaded foods. Dopamine boosting foods include:

  • Animal products (fish, eggs, poultry, dairy)
  • Avocadoes
  • Legumes
  • Chocolate
  • Green leafy vegetables
  • Nuts
  • Oils
  • Watermelon
  • Bananas

Also, you can boost your dopamine levels by using the following supplements:

  • L – Tyrosine
  • Mucuna Pruriens
  • Curcumin
  • L – Theanine

Drink more fluids

Dehydration can do irreparable damage to your body, including destroying your DNA. As a result, your brain and nervous system take dehydration very seriously. Even a slight drop in your normal fluid balance will cause headaches and fatigue. Remember, your tissues, cells and organs operate in a water medium. The murkier your body fluids are, the more you experience feelings of fatigue.

Drink as much water as you can as soon as you wake up. This will bring your water level back to the normal levels. Then, drink water throughout the day so that you don’t get dehydrated.

Boost crucial nutrients in your body

Your lack of energy could be a result shortage of critical nutrients. The foods you eat have a significant impact on your brain and motivation. The right foods will give you the nutrients that you need to increase your brainpower, motivation and productivity. According to the World Health Organization, the following super foods will help you improve your energy and motivation:

  • Salmon
  • Green tea
  • Berries
  • Dark chocolate
  • Nuts
  • Eggs
  • Bananas
  • Brown rice   

Just get started

A study that was conducted by a Psychology researcher, Dr. John Bargh, says that before starting on a big project, your brain attempts to stimulate productive work by focusing on small mindless tasks. As such, you delay starting on the task, and then you start to feel nervous, ultimately losing your motivation.

However, when you get started anyway, you will be surprised to find that you will most likely work ‘till it’s done’. This is called the ‘Zeigarnik Effect’. Sometimes, you don’t need a particular thing to motivate you. You just need to get started, and your mind will become more focused and productive.


Your organization is very crucial in maintaining your energy and motivation. You must learn to manage your time properly. When you work on the highest priority tasks first, within your unique schedule, you will effortlessly maintain your motivation.

No matter how focused, motivated and energetic you are, it doesn’t matter if you are not working on the right things at the right time. Prioritize your tasks, tune out all distractions and give your full attention to the task at hand.