“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.” – Colin Powell
While chatting with one of my friends over the weekend, she mentioned that I sounded like my energy levels were high for someone juggling work, life, a child, and my personal health and writing challenges. And that got me thinking.
I remember complaining to this same friend during a call a couple of weeks ago about how tired I was after a sleepless night thanks to my daughter’s sleep regression. But my daughter is still going through periods of sleep regression as I work through my current health and writing challenges and I don’t feel tired during the day. In fact, I’m full of energy. I’m moving swiftly around the house, knocking off chores from my to-do list and getting into the zone for deep work almost immediately after I get to my work desk. I can’t remember the last time I had so much energy.
In the not-so-distant past, energy was one of those things I constantly chased—to keep up with work, take care of my family, or enjoy personal time without feeling drained. After years of trying different routines and habits, I’ve found a few key ones that have made a world of difference in how I feel every day. These habits have not only improved my physical health but also sharpened my mental clarity and overall mood. One of the most significant contributors to this newfound energy has been my daily walks. So, here’s how my walks and other habits have transformed my energy levels.
1. Daily Walks
I’ve always been a fan of staying active, but integrating morning and evening walks into my routine lately has literally changed my life. There’s something unexplainably uplifting about starting and ending my day with a walk. For me, my morning walks are especially important for setting the tone—almost immediately after I hit the pavement, I feel more awake, motivated, and focused. The gentle movement wakes up my body without overwhelming me like I’m sure an intense workout might.
Evening walks serve a different purpose for me—they’re my chance to reflect, unwind, and let go of the day’s stress while I try to achieve my daily 10,000 steps. Also, moving my body after sitting for most of the day gives me a burst of feel-good energy that lasts well into the night. Plus, it helps me sleep better, which is the ultimate energy boost for combating the usual effects of my daughter’s sleep regression.
2. Prioritising Hydration
I believe that a contributor to my boost in energy levels is my increase in drinking more water. I used to go hours without drinking any, relying on food and snacks to keep me going. But once I started keeping a water bottle next to me at my home office, I realised just how much dehydration was affecting my energy levels. Staying hydrated has helped with everything from concentration to physical stamina, especially during my walks.
Water not only fuels my body, but it also helps flush out toxins, which means I feel more refreshed and less sluggish throughout the day. Now, I make sure to drink some water first thing in the morning and continue sipping throughout the day. It’s a simple change, but one that’s made a massive difference. I don’t even mind the frequent bathroom breaks.
3. Eating Intentionally
I’m a chocoholic, I understand energy crashes as a result of reaching for a quick snack or skipping meals altogether when things get busy. Unfortunately, I’m yet to learn my lesson but I’m working on it because I’ve learned that eating consistently and focusing on nutrient-dense foods works wonders for sustaining energy throughout the day. In my family, we make it a point to eat as many whole foods, fruits, veggies, and protein-rich meals as we can manage. That also keeps me energised.
4. Prioritising Quality Sleep Over Quantity Of Hours
It’s easy to underestimate the impact of sleep on energy levels. I’ve been guilty of staying up too late, thinking I could just power through the next day. Spoiler alert: it doesn’t work! Over the past 2 weeks, I’ve focused more on quality sleep. This doesn’t just mean going to bed earlier (though that helps), but also creating a bedtime routine that winds me down properly.
I’ve started reading more, avoiding screens before bed, and playing with my daughter just before bedtime to calm my mind. My evening walk helps too—by the time I’m ready for bed, I feel more relaxed and ready to sleep deeply. The result? I wake up feeling rested, not groggy, and ready to tackle the day with energy to spare…even on days when I don’t sleep for long thanks to my daughter waking up during the night.
5. Breaking Up My Workday With Micro-Movements
Sitting for long hours used to sap my energy, even when I didn’t realise it. I’ve learned the power of micro-movements—small stretches, quick walks around the house, or even just standing up for a couple of minutes every hour. These little bursts of movement throughout the day really help keep me energised and focused.
I’ve also realised that even when I’m not on a full walk, simply getting up and moving helps keep the momentum going. I can’t explain how amazing and quickly a short stretch can refresh both the body and mind, making it easier to stay productive and energetic throughout the day.
6. Routine and Consistency
While these habits are all important individually, it’s the consistency of practicing them daily that has truly skyrocketed my energy levels. Having a routine gives my body and mind something to rely on—it’s a rhythm that keeps me balanced. Whether it’s walking or eating well, doing these things regularly has helped me maintain high energy levels without burning out.
Practising these small, sustainable habits that keep me going every day has collectively improved my energy levels. And the best part? They’re simple and achievable—no crazy routines, just consistent and intentional living.
If you’re feeling like your energy could use a boost, try incorporating a few of these habits into your daily routine. It might take some time (it’s taken me 2 weeks), but once you start to feel the difference, you’ll wonder how you ever managed without them!
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