5 Natural Energy-Boosting Strategies Recommended by Psychologists

Feeling perpetually drained is a common experience, and it’s not solely tied to your sleep schedule or caffeine intake. According to Dr. Tirrell De Gannes, a licensed clinical psychologist, declining energy levels can also be a natural part of aging. “In our younger years, structured environments at school and home, along with fewer responsibilities, made it easier to maintain healthy eating and activity habits,” he explains. “As we age, our choices shape our routines, often resulting in diminished energy over time.”

Figuring out how to naturally enhance your energy can be challenging, particularly if you prefer to avoid artificial stimulants like coffee or sugar. To help, we’ve compiled a list of psychologist-endorsed methods to naturally elevate your energy, all of which you can implement immediately.

What Can Drain Our Energy?

Certain foods, like processed, sugary, or fast foods, can significantly lower our energy levels. While moderation is key, many people find it challenging to prioritize quality over convenience, notes Dr. Gannes. “For instance, choosing a ride-share over a 15-minute walk, ordering takeout instead of cooking, texting rather than meeting in person, or scrolling through social media instead of engaging in physical activity can all contribute to energy depletion.” Even enjoyable activities, such as endlessly scrolling on TikTok, can impact our energy. Dr. Gannes also emphasizes the importance of staying hydrated. “Regular hydration can dramatically improve how you feel,” he adds.

5 Natural Strategies to Enhance Your Energy

1. Prioritize Balanced Nutrition

The foods you consume play a crucial role in determining your energy levels. “Opt for foods that are satisfying but not overly heavy to sustain your energy throughout the day,” advises Dr. Gannes. Some great options include eggs, yogurt, fish, legumes, and even popcorn.

2. Prioritize Sufficient Sleep

Scrolling through social media in bed can easily make you lose track of time, leaving you exhausted when you wake up. “Align your sleep schedule with your natural rhythm—early risers should go to bed earlier, while night owls should sleep later,” suggests Dr. Gannes. “Syncing your routine with your body’s internal clock will boost your energy. Don’t forget to take naps.” Effective sleep is key to starting your day refreshed.

3. Soak Up Some Sunlight

When the sun is shining, take a moment to step outside and bask in its warmth. “Sunlight delivers essential vitamins and can boost your mood,” explains Dr. Gannes. Whether it’s a brief morning walk or simply standing by your door to enjoy the fresh air, sunlight offers numerous natural benefits.

4. Stay Active, No Matter Where You Are

Do you cherish your alone time because it gives you the freedom to sing, dance, and move without inhibition? According to Dr. Gannes, this can also significantly boost your energy. “Since our bodies tend to be inactive, engaging in activities like cleaning, dancing, walking, or any form of movement several times a day can greatly enhance your energy levels over time.”

5. Surround Yourself With Joyful People

The company you keep profoundly influences your mood, even when they’re not physically present. That’s why it’s crucial to spend time with individuals who inspire and uplift you—even those you’re still getting to know. “Positive interactions can significantly elevate your energy, even with acquaintances,” Dr. Gannes emphasizes.