"5" to Thrive in 2025 - Week 14: Boost Your Energy Throughout the Day

In today's fast-paced world, making lasting improvements in our lives can feel like a challenge. But the truth is, it doesn't require extreme measures—small, intentional actions can have a huge impact. This week, we’re focusing on five simple strategies to help you boost your energy levels throughout the day. These easy-to-implement steps will make it easier for you to stay on track, create lasting change, and thrive in 2025.

1. Eat Quick Energy Breakfast Foods and Avoid Heavy/Greasy Breakfast Options

One of the first steps to having energy in the morning is being mindful of what you eat. Eating a light, balanced breakfast rather than a heavy, greasy one can prevent sluggishness and help stabilize your blood sugar levels. Foods like fruit, yogurt, or whole grains provide a steady release of energy, while greasy options can cause a mid-morning energy slump.

Why is this Important? Eating a quick, nutrient-dense breakfast kickstarts your metabolism and provides your body with the fuel it needs to function at its best. Greasy or overly heavy breakfasts, on the other hand, can make you feel sluggish, impair digestion, and even cause fatigue.

Action Step: Start your day with a breakfast that includes protein, fiber, and healthy fats, such as a smoothie with spinach, almond butter, and a handful of berries, or oatmeal with chia seeds and walnuts.

2. Drink Fluids Throughout the Day

Next, we focus on hydration. Sometimes, fatigue is a result of dehydration. Consistently hydrating yourself throughout the day will help keep your energy levels up and support overall health. Aim for water, herbal teas, or water-rich foods like cucumbers or watermelon to keep you feeling refreshed and alert.

Why is this Important? Dehydration can lead to feelings of tiredness, difficulty concentrating, and low energy levels. Staying hydrated helps regulate body temperature, supports brain function, and prevents fatigue.

Action Step: Set a timer to remind yourself to drink a glass of water every hour. Keep a reusable water bottle by your side to make it easy to sip throughout the day.

3. Take a Brisk Walk in Fresh Air

Another helpful way to boost your energy is taking a brisk walk in fresh air. Physical movement and exposure to natural light will help wake up your body and mind, reduce stress, and improve circulation. A quick walk outdoors gives your body a break from sitting, re-energizing you for the next task.

Why is this Important? Taking short breaks to walk outside enhances circulation, increases oxygen to your muscles and brain, and improves mood. It’s also an effective way to boost energy without needing to take a long workout break.

Action Step: Try to walk for at least 5–10 minutes every 2–3 hours. If possible, step outside to breathe fresh air and get your body moving.

4. Enjoy an Energizing Snack

To keep moving toward your goal of sustained energy, try an energizing snack. Snacks like nuts, fruit, or trail mix can help maintain your blood sugar levels and provide a quick energy boost, preventing the mid-afternoon slump. Avoid sugary snacks, which can lead to an energy crash shortly after.

Why is this Important? Energizing snacks prevent hunger pangs and help maintain your metabolism throughout the day. They provide a slow, steady release of energy, keeping you focused and preventing dips in energy.

Action Step: Prepare small, healthy snacks in advance, such as mixed nuts, apple slices with almond butter, or a handful of trail mix with dried fruit and seeds. Keep them handy for when you need an energy boost.

5. Do a 5-Minute Stretch Along with an Energizing Breathwork Technique

Finally, incorporating a short stretching routine along with an energizing breathwork technique can help prevent fatigue and boost energy. Breathwork practices like box breathing or alternate nostril breathing improve oxygen flow to the brain, reduce stress, and activate the parasympathetic nervous system, helping you feel more alert and focused.

Why is this Important? Stretching and breathwork provide a quick reset for your body and mind. They reduce physical tension, improve circulation, and promote mental clarity, making it easier to stay energized throughout the day.

Action Step: Take five minutes during your day to stretch and practice one of these energizing breathwork techniques:

• Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat.

• Alternate Nostril Breathing: Close one nostril and inhale through the open nostril. Close the open nostril and exhale through the other. Repeat.

  
  

Final Thoughts: Insights on Creating Energy Throughout the Day

Energy isn’t something that just happens—it’s something you actively create. By incorporating small, consistent actions throughout your day, you can maintain high energy levels and prevent fatigue from taking over. It’s not about waiting for energy to come to you, but rather setting yourself up for sustained vitality. The key is to make intentional choices that fuel your body, mind, and spirit.

In the words of Benjamin Franklin: “Energy and persistence conquer all things.” 

You have the power to create your own energy. A balanced breakfast, consistent hydration, physical movement, energizing snacks, and mindful breathwork can make all the difference in how you feel throughout the day. By weaving these practices into your daily routine, you’ll set yourself up for success and resilience in 2025 and beyond.

Thrive on,

Your Life & Health Coach – Martha A. Stewart

**Disclaimer: The information provided in this blog is not a substitute for health advice from a qualified medical provider. Always consult a healthcare professional before making significant changes to your diet, exercise routine, or lifestyle.