There are days when getting out of bed is a struggle, or when your energy dips through the day. To help you feel more energised and lift your motivation, here are 4 simple tips.
Tip 1: Start the day with an energising breakfast
Breakfast is the most important meal of the day, and studies show that people who start the day with breakfast feel more at ease psychologically. Research finds that those who begin with a protein-rich breakfast feel fuller through the day and have higher motivation. A protein-focused breakfast — egg whites, cheese, smoked turkey, beef or salmon, low-fat yogurt or milk — will help you feel more energised. For example, try a vegetable omelette or an oat-based breakfast.
Tip 2: Have your coffee early in the day
Studies show that caffeinated drinks like coffee have a temporary stimulant effect and make it easier to focus. Choosing them early in the day can boost your concentration. But having these strongly stimulating drinks in the afternoon can lower your sleep quality at night, leaving you more tired the next day — so keep them to the early morning.
Tip 3: Morning cardio will wake you up
Everyone wants those extra 5 minutes of sleep — but waking 15 minutes earlier can help you feel more energised. How? Waking 15 minutes early for a gentle walk outdoors or on the treadmill boosts your circulation and clears your mind to help you focus. Starting the day with circulation-boosting exercise also encourages your body to burn fat through the day.
Tip 4: Water and snacks are essential
Before you leave home in the morning, take water and a snack with you. Your body is about 60% water and needs it all day — don't neglect drinking through the day. Snacks matter for balancing your blood sugar and meeting your body's need for energy between main meals. A portable snack that won't spike your blood sugar and will curb your hunger gives your body the energy it needs and keeps your blood sugar steady until your next meal.