7 Tips to Increase Your Energy Without Caffeine

If you’ve ever wished you had more energy, you are not alone.  Americans more than ever are tired and worn out.  If that sounds familiar, than this post is for you.


You can be the best time manager on the planet, but without sufficient energy, you’re up a creek without a paddle.  Plans can fizzle fast.

When we increase our energy, we increase our capacity to do the things that matter most to us. Things like spend quality time with family and friends or quite possibly start that side business or hobby you’ve been thinking about.

Whatever your goal, increasing your energy is always a win-win.

I am not against caffeine and do in fact, drink green tea in the morning.  However, if you are looking to limit your caffeine intake, there are some good alternatives.

Here are 7 Tips to Increase Your Energy Without Caffeine:

1) Get enough sleep.  

Studies show many Americans are sleep deprived.  Most people need 7-9 hours of sleep per night to perform at their peak.  What can you eliminate from your schedule to “make more time” and allow yourself to get more sleep?

2) Drink more water.

Our bodies are comprised of over 50% water.  We need it to function properly.  The challenge is most people aren’t drinking enough of it.  Water cleans and energizes your system.  Cut the soda and opt for water instead.  Your body will thank you for it.  Shoot for at least 8 glasses per day and make sure you drink a glass upon waking in the morning.

3) Exercise regularly and eat healthier.

Diet and exercise can drastically change your energy level.  Food is fuel.  Put the wrong fuel in your system and you will get poor results.

Exercise allows oxygen to flow through your body, which produces more energy.

A good goal is to cut back on sugar and white carbs (white bread, white rice and white potatoes).  Replace with good protein and more green vegetables and good fats like nuts, seeds and avocados.  Personally, I drink a protein smoothie every morning with greens in it.  Sounds strange, but it’s really good.

If you are just starting out with exercise, try to make it a goal to get your heart rate up with some form of movement for 20-30 minutes per day.  A brisk walk with some headphones will do wonders for bringing up your energy level.

4) Take a nap.

Studies have shown that even a brief 20 minute nap can recharge your batteries and bring your alertness back.  If you sleep too long, you can wake up groggy and feel worse.  Personally, a 20 minute nap works great for me.  I typically will do this when I get home from work.  If I feel I need a little more time, I will set my alarm for 40 minutes.  I know some experts that recommend taking your nap after lunch in a quiet spot to refresh and finish the day strong.

5) Focus on your strengths instead of your weaknesses.

If you’ve ever done something you aren’t good at, you know it literally zaps your energy.  On the other side of the spectrum, when you do something that comes easy to you, it gives you energy.  Do your best to work in your strengths and delegate your areas of weaknesses if possible.

6) Do something you are passionate about.  

I recently heard John Maxwell say he doesn’t believe in high energy people and low energy people.  He believes there are passionate people and non-passionate people.  Focus on something you are passionate about and your energy will soar.

7) Take regular breaks.

Budgeting our energy is much like budgeting your finances.  You only have so much at the time and you need to make the most of it.  Shoot for regular breaks at minimum every 50 minutes.  Try working for 50 minutes and taking a break for 10.  Go on a quick walk around the office or outside.  Stretch.  Get a glass of water.  Regular breaks help manage energy and increase productivity.

* Bonus:  Breathe properly.  

Breathing comes naturally, but are you doing it correctly?  Pay attention to how you’re breathing.  If you are in the habit of taking shallow breaths, try taking deeper ones with your diaphragm.  More air equals more oxygen, which adds energy to your system.  At the very least, if you work at a desk, stand up and take a few deep breaths every hour.  It will reduce stress and restore energy.

These are not the only ways to increase energy, but they certainly will give you a boost to your day if you apply them.  

What is one way you have found that helps you increase energy?

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