male fitness

Quick Lifestyle Tweaks for More Energy Throughout the Whole Day

Hey Angels and Alphas,

It’s no secret to anyone the last few years have been a total up and down for people around the world. With all the time we’re taking so we can adjust to the “new normal” and deal with all the uncertainty and stress of the changing world, most of us are likely going to be left feeling emotionally and physically exhausted. And that’s completely normal. 

But there’s some good news – there are several lifestyle and nutritional changes you can make that will help you deal with that stress and improve energy levels. Today, we’re going to break down three science-back tips you can start applying to your life instantly to start feeling more energized, more focused, and more stress-free throughout the day.

Let’s get right into it.


Especially if you’re someone who stayed at home a lot during the pandemic or you’re someone who doesn’t have to engage in any form of daily commute, you have to make an effort to get more time in the sun. The benefits of the outdoors drastically affect energy levels and mood. 

To combat the stressors associated with this year’s turnout, all you have to do is take a walk outside or sit and enjoy the sounds of nature. This exposure to sunlight (especially if you do it first thing in the morning) helps your body synthesize vitamin D, associated with improvements in mood. 

Alternatively, people have been stacking up on vitamin D supplements. But in order to reap the full benefits of improved mood, peace of mind, and better focus, you have to make sure you genuinely get some time in nature.


What do you think would give you more energy in the morning – sleeping for an extra five minutes or doing five minutes of intense cardio as soon as you wake up? Inertia creates energy. And we all know exercise is a great way to increase energy and manage stress-related hormones. 

That’s why we should all make an effort to participate in daily activities we enjoy, even if the gyms are closed down where you’re at. Virtual workout groups, jogging, or park workouts are all great alternatives, and you have to take advantage of them. 

You can’t miss out on their physical and mental health benefits, especially if you did during the pandemic. Aim for at least 150-180 minutes of exercise every week, and I guarantee you’ll feel much better than you would just staying at home.

All you really have to do to start your day off right is to create a simple, high-intensity routine that you can do as soon as you wake up. It might include pushups, jumping jacks, lunges, anything that really gets your body moving and puts you in a place where you can generate inertia for the day. And with a mini workout already done five minutes after you wake up, there’s nothing you won’t be able to achieve later on in the day!


Even if it’s hard, stick to a routine. Humans thrive on routine. If you teach your body to give you a boost of energy early in the morning when you wake up, your body will stick to the plan. Our bodies love and normalcy.

For you, whether that means getting up and immediately going for a jog, or just going to bed and waking up at the same time every day, this consistency helps us prioritize ourselves. Having a routine means you’ll feel physically, mentally, and emotionally balanced. 

So don’t hesitate to start implementing a routine during your day, even if the routine you followed before the pandemic is unachievable. Implement more positive mini-activities throughout your day, such as exercising, taking walks, journaling, meal prepping, and more. 

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