Do you ever find yourself dragging after that morning cup of tea or coffee? How about around 2pm? Is your energy just zapped? Turns out that most people have several habits that are hurting their energy level, even when they think the things they’re doing are helping.

Here’s a checklist of things to do in order to ensure that you feel energized throughout the day.

• Get a good night’s rest — This might sound like a no-brainer, but it’s important to have a consistent sleep schedule. Your circadian rhythm is the 24-hour cycle that requires you to sleep for around eight hours a night. If you’re waking up at 6 am on the weekdays, but sleeping in until 8 or 9 am on Saturday, you’re sabotaging yourself! Going to bed and waking up at roughly the same time will help you get a higher quality level of sleep and also help you feel more energized throughout the day.
• Exercise in the morning — While it’s better to exercise in the evening than not at all if you can, try to get out of bed and get moving earlier in the day! When you exercise for more than 20 minutes, your body sends a rush of endorphins to your brain. These endorphins provide a steady stream of energy throughout the day and many people report getting a natural high or “second wind” as they go through their day after exercising in the morning.
• Be mindful of your fuel intake — In other words, what you eat matters! Small portions of food throughout the day will help you feel full and keep your energy level from dipping. And it’s not just how much, but what you eat. Try to get a balanced diet of complex carbohydrates, protein, and plenty of greens.
• Take time to stretch & get outside — Moving around and getting some sunshine also help improve energy levels. Your body absorbs vitamin D from the sun and helps you feel happier and more awake. Stretching signals to your brain that is time to wake up and get going!
• Take a power nap — If you just can’t make it through the day without a little rest, research shows that a short 20-30 minute nap actually boosts energy levels than a longer nap mid-day.
• Drink lots of water and SOME caffeine — Staying hydrated is vital, so you should definitely be drinking eight full glasses of water if you want to feel alert throughout the day. And, of course, coffee, tea, and other caffeinated beverages will help you wake up a bit, but beware: sometimes the crash that comes after drinking a lot of caffeine is worse than not drinking any at all.
• Listen to music — Turn up your favorite praise music! Dance around or just relax and listen! The simple act of hearing upbeat music activates centers in your brain that boost energy.
• Do something you enjoy — Spend time with friends. Take a walk and spend some quiet time with the Lord. Find something that you look forward to doing and you’ll find that you possess energy you didn’t know you had in you!