Five Tips to Increase Your Energy

Updated: Aug 5, 2020

24 hours a day. That's it. We all have the same amount of time; learning how to increase your energy will allow you to boost your productivity and accomplish your goals.

 Peak Performance by Brad Stulberg and Steve Magness

Learn Your Thrive Formula

Have you ever had the best intentions to use your time wisely, you push yourself to your limits, only to find yourself sick, tired, and dealing with burnout? I, for one, have been there often, and in all transparency, I am finding myself there right now.

We all want to be the best version of ourselves, to move mountains. I am a firm believer that we have the power to make changes that will allow us to thrive in our personal life our and business life*.

Throughout the years, I have come up with what I like to call my Thrive Formula. My Thrive Formula helps me increase my energy, improves my focus, and reduces burnout!

I wanted to share with you what I learned from reading Peak Performance by Brad Stulberg and Steve Magness and many other books and articles.

When I am following my Thrive formula, I feel focused and energized


Most people need between 7-9 hours of sleep per night. Sleeping more was hard for me; I wanted to be one of those special people who could live off of 5-6 hours of sleep. Sure, I could do it for a couple of days, but anything longer and I am a hot mess! Start at 7 hours; see how your body feels after a week. Ask yourself the following questions: Do you wake up without an alarm clock? Do you feel rested?

If you can, go to bed and get up at the same time every day. I know that I need to get up at 4:45 am. That means if I want 7 hours of sleep it’s lights out at 9:45 pm.

Move or Meditate

Every day for at least 30 minutes a day. Moving does not mean hitting the gym; you can go

 Peak Performance by Brad Stulberg and Steve Magness

for a walk with a friend, have a dance party with kids, take the stairs, park at the back of the lot, or do you a YouTube workout video. If moving is not something you can do, spend time meditating, reading your bible, or writing about your feelings. (Check out our Facebook group for daily journal prompts!)

Take Breaks

Schedule time for breaks during the workday. Find your sweet spot. Most people find taking

a 5 minute break every 45-90 minutes helps them refocus. I found that if I took breaks, I would have a hard time getting back to work. So now I have a routine. Ever 60-90 minutes I will take a quick break: refill my water or tea, use the restroom, or wash my hands and apply aromatherapy lotion. This routine only takes me a few minutes. It is enough to let my mind rest but allows me not to get distracted on social media, or by friends in my neighborhood park (I'm a chatty Kathy).


Drinking water is essential to helping increase your energy. A few months back, we did a water challenge; some of us drank a gallon a day others drank half our body weight. We all saw a benefit in our energy, as a side benefit, our skin was glowing. Click here for ideas to increase your water intake.


 Peak Performance by Brad Stulberg and Steve Magness

To me, diet is a four-letter word. I'm not big on the latest fad diet. Food has two purposes: 1. It fuels our bodies 2. It is meant to bring friends and family together. My best friend and I joke that we workout so that we can enjoy a wonderful meal. Here is what I believe, a diet based on whole foods, made up of fruits, vegetables, good quality grains, meats, and dairy gives you strength, energy, and improves your focus. Because we are each different, you may want to play around to figure out which foods make you feel your best. For example, I thrive on a more vegetable-based diet whereas my husband needs more red meat.

Play around with what you need to be at your peak performance. We all have different needs; you may find that your body only needs 7 hours of sleep, to move 3 times a week, and a break every 90 minutes with a vegetarian diet. While someone else may require 9 hours of sleep, 20-30 minutes of daily activity, 5 minute bre