This Is How to Have More Energy and Motivation

Tired woman sleeping on the table in the kitchen at breakfast. Trying to drink morning coffee

Are you feeling a bit sluggish lately? Would you love to have the energy to start a new project or take up a new hobby?

Getting energized may not be as difficult as you think. In fact, some simple motivational tips can go a long way toward getting you off the couch and into an exciting new lifestyle.

Here’s what you need to know about how to have more energy and motivation this season.

1. Get Some Exercise

Exercise is one of our favorite quick fixes for energy and motivation. It gets your heart rate up and your blood flowing.

This can release endorphins, which are your body’s natural hormones that can contribute to feelings of euphoria and well-being. Endorphins can also help reduce your stress and feelings of pain.

The social aspect of exercise can also help contribute to an improved mood. Interacting with others decreases your feelings of isolation, which can lead to depression.

When you take a class at the gym or walk through the park, you’re getting out of your isolated space. It can lighten your mood and contribute to a feeling of belonging and security. Socializing can also decrease your risk of dementia as you get older.

If you aren’t used to exercising, start slow and work your way up to a more challenging regimen. Walk around the block or try a short online yoga video. As your energy level increases, you’ll be motivated to lengthen your routine.

Increasing your exercise can also help you to lose weight, which can reduce feelings of depression. It can also prevent your risk of chronic diseases such as heart disease and stroke.

2. Take Your Vitamins

Some vitamins are critical to keeping your energy levels up. These include Vitamin B-12, which helps to transform the food you eat into energy that can get used by your cells. Vitamin B-12 can also help prevent anemia, which can make you feel weak and tired.

Vitamin B-12 occurs naturally in animal proteins. Many types of meat, fish, and dairy products contain it. Older adults and vegans, however, could be at a risk for a Vitamin B-12 deficiency.

It helps some folks to add a supplement to their diet to make sure they’re getting enough Vitamin B-12. If you think you may not be getting enough, learn more about B12 here.

A diet poor in iron could also lead to a lack of energy. Iron is used by your body to produce hemoglobin, which transports oxygen to your lungs and other organs in your body. Not getting enough iron could lead to anemia, which can leave you feeling weak and fatigued.

Foods rich in iron include red meat, seafood, and dark green, leafy veggies. If you aren’t getting enough of these, you may want to consider adding a supplement to your diet.

Creatine is another supplement that is commonly found in red meat and poultry. Your body can use it as a quick source of energy. Raw beef, salmon, and chicken can provide you with energy through creatine.

3. Get More Sleep

Getting more sleep can help keep your brain sharp and boost your mood. Your brain processes emotions while you sleep, so a good night’s rest will enable you to have fewer negative emotions throughout the day.

A lack of sleep can lead to you feeling lethargic or tired. Most adults need at least seven hours of sleep a night to feel well-rested.

If you have trouble falling asleep at night, make sure you establish a healthy bedtime routine. This could include a hot bath, reading a book, or meditating before you go to bed.

Make sure you don’t exercise, use electronics, or worry about your problems for about an hour before bedtime. These activities can stimulate your brain and keep you from dozing off.

4. Avoid Sugar

It’s easy to reach for a quick, sugary snack when you’re stressed out or busy. These can give you an immediate pick-me-up, but it’s over fast.

A sugar spike followed by a slump can lead to increased tiredness throughout the day. More complex carbs, however, such as whole grains, get released more slowly into your bloodstream. They will give you more energy that lasts longer.

In addition, too much sugar can increase your risk of diabetes and obesity. These can lead to a decrease in your energy levels as well as your general health.

5. Celebrate Successes

Many of us set off on a positive path but lose our motivation quickly because we’re not meeting our goals as quickly as we’d hoped. Maybe you only lost one or two pounds so far. Or you’ve only gotten through the first chapter of the book you want to write.

Focusing on your shortcomings won’t help you achieve success. In fact, it can only make you feel discouraged and frustrated.

Instead, focus on the progress you have made and celebrate it. This can increase your positive feelings and encourage you to keep going.

Make sure to surround yourself with positive people who will celebrate your successes along with you. If someone tends to be negative, you may not want to let them in on your personal goals.

How to Have More Energy and Motivation

If your life is becoming a drab routine, it’s time to start thinking about how to have more energy and motivation. With the right diet, exercise, and sleep, you could be on your way toward an exciting new mindset in no time.

Don’t stop getting smart about your health and wellness now. For more great advice, read the rest of our blog today.


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