Content

• Steps
• Method 1 of 3: Recharge with Power
• Method 2 of 3: Energize Your Body
• Method 3 of 3: Energize Your Mind
• Similar articles

Do you feel squeezed out like a lemon during the day? Are you tired from work, from friendly gatherings, and you do not have the strength to go out somewhere in the evening? If you answered yes to these questions, you need to get a good charge. To do this, you need to maintain a diet that will energize you and try a few tricks to energize your body and mind. If you need to recharge, follow the tips below.

Steps

Method 1 of 3: Recharge with Power

1. 1 Eat healthy foods for breakfast. Healthy breakfast food will allow you to "get on the wrong foot" and get a good cheer up before going out. Eat light, nutritious breakfast foods that will energize you until lunchtime. Eat lean protein, healthy vegetables, and carbohydrates in the morning. Don't eat sweets like muffins or fatty foods like bacon for breakfast. Pick something nutritious but healthy. Here's what will make you feel refreshed:
   • Oatmeal
   • Hard-boiled eggs or fried eggs
   • Bacon or ham
   • Greens such as celery, spinach, leeks, or kale
   • Blackberries, raspberries, bananas, apples or pears
   • Toast or bagels
   • Low fat porridge
   • Yoghurts and muesli
2. 2 Eat three meals a day. Breakfast is the most important meal of the day and you should be energized all day. Be sure to eat during breakfast, lunch and dinner, no matter how tired you are. Your diet should be full of carbohydrates, fruits and vegetables, try not to eat too heavy food for lunch, otherwise you will feel overeating. Eat a medium portion for dinner so that you do not wake up hungry at night. But do not overeat for dinner, otherwise you will get nothing but apathy. Here's what you can eat for lunch or dinner:
   • Lunch: Salad with nuts and berries, tomato soup, turkey sandwich with a slice of whole wheat bread, salmon, polenta (cornmeal porridge) and fennel tuna.
   • Dinner: salmon and quinoa, pasta and chicken with lemon, brown rice and mushrooms, couscous and turkey.
3. 3 Snacks should energize you. Three meals are very important, but remember to have a snack throughout the day. You should eat every 3-4 hours, even if you are not very hungry. You don't have to go to your main meals completely hungry. So you lose energy, overeat, and then feel sluggish and lethargic. Avoid overeating during your main meals with light snacks throughout the day. Here are some snack options:
   • Muesli
   • Yogurt
   • Almonds, cashews or peanuts
   • Small piece of chocolate
   • Celery and nut butter
   • Apples and honey
4. 4 Eat fiber-rich foods. Fiber will charge you with more energy than carbohydrates, because it penetrates the bloodstream and lasts for a long time. These foods can be a great addition to main meals or snacks. Here are some options:
   • Rye bread
   • Pistachios
   • Raspberries
   • Lentils
   • Fig
   • Lima beans
   • Pecan
5. 5 Eat foods rich in Omega 3. Omega 3 is found in canola oil, oily fish, or walnuts. Omega 3 literally makes the brain work, and these fats are also energizing. Try to eat fatty fish or walnuts for at least a day or two. Omega 3 will allow you to be active or active anywhere, anytime.
6. 6 Drink water. If you want to energize yourself, you should drink at least 10 glasses of water a day. Even if you do not feel thirsty, drink water, it will replenish the lost supply of energy. Take a bottle of water with you wherever you go. Always drink water. Drink a glass of water with every meal or snack to keep yourself hydrated.
7. 7 Don't get addicted to caffeine. Nobody forbids you to completely give up caffeine-rich drinks, just do not forget that they do not give energy for a short period, and then fatigue and apathy come. Try not to drink coffee in the afternoon. If you drink coffee, you don't need to drink it in 10 minutes, drink it slowly. The caffeine found in tea is not nearly as dangerous as the caffeine found in coffee, so it's best to drink tea instead of coffee so you don't drain your energy too quickly.
   • Plus, caffeine keeps you awake when you ought to be asleep, which is at night. You do not get enough sleep, respectively, vigor is out of the question. Try to break this cycle to feel refreshed.
   • If you want to stop using a lot of caffeine, you can give it up gradually, or you will feel exhausted or exhausted, especially if you are used to consuming a lot of it.
8. 8 Don't overdo it with alcohol. Alcohol is a depressant that makes you sleepy. You may feel that when you go to a bar and have five beers at a time with your friends, you are energized. We hasten to disappoint you - you are mistaken. Alcohol makes you tired and irritable even if you don't notice it.
   • If you enjoy drinking one or two glasses of wine in the evening, try to do so at least two hours before you go to bed. Yes, wine helps you fall asleep, but it also makes your sleep restless.

Method 2 of 3: Energize Your Body

1. 1 Do your exercises. Charging will make you feel cheerful and happy. Also, sport allows you to keep fit. If you are feeling sluggish, then you may not want to exercise, but it is the exercise that will invigorate you. Just 30 minutes of exercise a day will boost your alertness, not to mention health benefits. You can do morning jogging every other day, do yoga several times a week, sign up for a sports section, find a friend for training, or go to the gym.
   • Try to be active at all times. Go up the stairs instead of taking the elevator. Walk instead of driving. Do a couple of squats while watching TV.
   • Take a walk in the morning. A morning walk invigorates and energizes for the whole day.
2. 2 If you can, sleep during the day. Taking breaks like this can help cheer you up if you're out of energy. Just lock yourself in a dark room for 15-20 minutes, close your eyes and relax. Even if you do not sleep, you will still gain energy and your body will rest. Do not sleep too long during the day, otherwise it will feel tired, and at night you will not fall asleep for a long time.
   • You can take a nap in the afternoon, just when you feel relaxed.
3. 3 Wash your face with cold water. Rinse your face with cold water several times as soon as you feel tired. By the way, cold water is not only a good way to cheer up during the day, but also wake up in the morning.
4. 4 Go outside. Just being in the fresh air - this has already been proven - makes a person happier and energizes him. A breath of fresh air will give you strength and help you accept this day as it is. Going outside or on the balcony after waking up and breathing in fresh air will help you instantly recharge your batteries. If possible, be in the sun: instead of dining at the table, eat it in the park on a bench.
   • If you spend eight hours indoors, you will get tired much faster than if you took breaks and went out into the fresh air.
5. 5 Walk down the street for about twenty minutes. A simple walk can refresh your head and make you feel better. As soon as you feel that your energy is depleted, go outside, breathe fresh air and move.
6. 6 Get enough sleep. Sleep well is key if you want to stay energized. You may be tired just because you haven't slept enough. You might think that willpower and caffeine will cope with five hours of sleep the previous night, however, nothing beats a good night's sleep. Sleep about 7-8 hours a day, try to go to bed and wake up at the same time. If you change your regime often, you run the risk of getting a violation of the body's circadian rhythm.
   • Try to be calm for at least one hour before bed. Turn off various devices such as your phone, computer, TV and read peacefully in bed or listen to relaxing music. This will help you fall asleep faster.
   • When you wake up, you do not need to turn on the alarm sound to repeat. You will only fall into a short sleep, and you will not get any rest. If you wake up from your alarm clock, you will be in control of your day from the very beginning.

Method 3 of 3: Energize Your Mind

1. 1 Listen to rhythmic music. Just play the music and you will feel much better. If you feel that your energy is running out, then turn on your favorite music. Get a friend to dance with you or dance yourself. Just move and you will feel a surge of vivacity and strength.
   • Try listening to classical music, even if it's not your style. It has been proven that classical music is good for awakening and energizing.
2. 2 Switch from one activity to the next. Another way to get energized is to switch to a new activity. Let's say you've been preparing for your chemistry exam for three hours and now you're feeling tired. Well, try doing something else. Start writing an essay in English or write that creepy paragraph in Spanish. Switching to another activity is something that always helps you feel refreshed.
   • Even if the thing you switched to is not as interesting and important as the previous one, the very attempt to switch will make you feel more vigorous.
   • Start your day off with a to-do list. That way, you'll have a to-do list ready to switch to so you won't waste energy.
3. 3 Praise yourself for your accomplishments. Praise or reward miraculously motivates you to keep going and energizes you. Tell yourself you'll eat ice cream after four hours of work. Tell yourself that you’ll finally go and watch a movie or show you’ve wanted to watch with your friends after work. Just the thought that something pleasant is ahead of you can inspire you to do a good job and give you the necessary boost.
   • You can even reward yourself from the comfort of your desk. Tell yourself that after half an hour of work, you will read the article your best friend sent you.
4. 4 You don't need to do several things at the same time. Perhaps you think that if you do several things at the same time, the process will go faster; however, studies have shown that this can make you tired, irritable, and less focused more quickly than if you were doing one thing. It is better to gradually get rid of the accumulated cases. So you will save your energy, and your affairs will not remain unfinished to the end.
5. 5 Try the "ten more minutes" trick. If in the middle of a class you simply cannot continue doing what you are doing, tell yourself, "I will do this for another ten minutes." Repeat this incantation as a mantra every time.By setting such short time boundaries, you give yourself the opportunity to complete what you started with concentration, and not distractedly and losing all patience.
   • If these tricks work, you can set yourself longer time boundaries, say, half an hour or an hour, if you want to properly manage your energy.
6. 6 Plan your day in relation to your energy surges. This is another way to stay awake throughout the day. While many are inexperienced in planning the day correctly, small changes can have a profound effect. If you know that you have the most energy in the morning, then run in the morning, not after a working day. If you are a little tired after lunch, then leave for this time the work that does not require a lot of energy on your part: do something simple.
   • Make a rough plan for your day and try to distribute your bursts of energy around this list. What part of your schedule can you change to make your life easier?
   • You cannot be 100% sure of your bursts of energy and its falls. Try to carefully monitor your actions, how you feel.
7. 7 Take a vacation. While you can't take a vacation every time you feel tired and need to recharge, you will be surprised how a long-awaited vacation raises your levels of alertness and energizes when you constantly have to return to your daily routine. Whether you're heading to Bermuda or just taking a day off to clean the house, try to find time to pamper yourself and you'll feel happy and energized as you return to your daily routine.
   • If you can't afford a vacation, just a weekend or two will help you relax and recharge your batteries.
8. 8 Rest every 60 to 90 minutes. Even the most focused and passionate person should rest every hour or an hour and a half. Taking any breaks, whether it's a 15-minute walk, calling home, or just reading a few articles will make you feel full of energy again and ready to move any mountains. A little rest for your mind will give you a new boost of energy and will not allow you to "burn out" at work. Don't sacrifice your lunch to get the job done faster, eat lunch and get back to work with renewed vigor.
   • Taking short breaks also works well for your eyes. Look away from your computer, read the newspaper, look out your window, or step out into your garden. Your eyes will get tired if you sit at the computer for 8 hours straight.
9. 9 Communicate. If you feel that your brain is no longer able to withstand the stress and begins to malfunction, it's time to take a walk with friends. When you are tired and want to sleep, then friendly gatherings are the last thing you want, but this is what will charge you with new energy. A conversation with a close friend or gathering in a large company will give you a boost of vivacity because you will communicate, have fun, instead of just sitting.
   • So the next time you need a new boost of energy, call a friend and make an appointment. You will feel much better.

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