Have you ever found yourself procrastinating because you just don’t have the energy? You have the time, you have the means, you know what needs to be done, but it feels exhausting to take one more step forward. It’s overwhelming, isn’t it?

Energy slumps tend to happen in the afternoon when we’ve powered through the first part of the day… but still have some work to do. Maybe the things you plan to do after your day job fall to the wayside because you just feel drained after the 9-5. But how can you go after the life you want if you can’t take advantage of the full 24 hours you’re given every day? If you’re looking for that extra energy boost to help you get things done, try these 5 tips!

5 Ways to Find More Energy During the Day

1. Get enough sleep

If you want to have enough energy, getting enough sleep is a non-negotiable. Science shows that getting 7-8 hours of sleep every night is necessary just to function, let alone achieve your goals.

In order to get enough sleep, you’ve gotta reverse engineer your sleeping schedule. Start with your wakeup time: what time do you need to be up and at ’em in the morning? Now work backwards — in order to get 7/8 hours, what time do you need to be in bed and asleep?

When you’re reverse engineering your sleep schedule, take your sleep buffer period into account. It’s rare that you get into bed and fall asleep the moment your head hits the pillow. Maybe you even spend some time reading before you turn out the lights for the night. This time before you actually fall asleep is called your sleep buffer period. Once you know what time you need to be asleep in order to get 8 hours, factor your sleep buffer period into the equation for an accurate picture of how much time you need. Once your sleep time is mapped out, block it into your calendar and stick to it!

2. Stay hydrated

Often when we start to feel low or sluggish during the day, it can be a sign of dehydration. Keep track of how much water you’re drinking during the day — and make sure not to overdo it on the coffee! (caffeine crash, anyone? 😣)

If staying hydrated is a challenge for you, invest in a water bottle you love so you’re more likely to take a sip now and then. I carry my fav glass water bottle with me throughout the day (and it comes in other super-cute colors, choose your fav!). At night, I fill up my Hydroflask with a handful of ice and cold water to keep my hydrated through the evening. You can also find water bottles that help you track your intake with measurement markers on the side. Remember to keep sippin’ throughout your day to stay hydrated and keep your body fueled!

3. Move your body

If you want an instant energy boost, move your body! Exercising releases endorphins that will help you power through the rest of the day, and it does wonders for your mindset. If my mood starts to dip in the middle of the workday, squeezing in a quick workout routine is a pick-me-up I can always rely on for a boost.

Can’t make it to the gym? Add movement to your routine in other ways! Go for a walk around the neighborhood in the morning, walk the dog after work, try an online dance class — just do something you enjoy that gets the blood pumping!

4. Minimize the small decisions

Making decisions constantly throughout your day will use more of your energy than you might think. Deciding what to wear, what to eat, when to get things done, where to go — all those choices pile up in your mind, taking your brainpower away from more important things.

Take a tip from Steve Jobs — Steve Jobs wore the same outfit every single day. A black turtleneck, jeans, and sneakers. This minimal look allowed him to be majorly efficient with his time. He never wasted a moment looking for a shirt to match his pants or wondering what he might wear tomorrow. He minimized his decision making and directed his brainpower into the more important work.

You don’t have to wear the same outfit every day (unless you want to!), but think about where your brainpower goes. How many small decisions are you making? And can they be limited? Try to prepare for the day ahead of time, whether that means meal prepping, keeping the same coffee order, or minimizing your wardrobe to avoid overloading your brain with options.

5. Control your reactions

Replenish your energy levels by practicing the philosophies of stoicism. Similar to expending brainpower and energy on making constant small decisions, having out-of-control reactions to situations that arise is a huge energy drainer. If you spend your day reacting with stress, frustration, or other negative emotions, you’ll dig yourself further and further into a negative mindset.

The Daily Stoic by Ryan Holiday is my #1 fav page-a-day book. Ryan breaks down the philosophies and teachings of the ancient stoics in a single page for each day of the year. I read a page every morning for a quick mindset boost to power me through my day and remind me what matters. Whether you pick up this book or find another source of mindful motivation, find a resource that will help you manage your emotions and be stoic in stressful situations.

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QOTD: How do you boost your energy levels to finish out the day?