It seems like our lives are becoming increasingly busier, and days are getting shorter.

Commonly, people find themselves feeling tired or drained.

In a world where being continually busy is glorified, and rest is seen as a luxury – it’s time that we start to make lifestyle changes.

If you’re looking for ways to increase energy and focus, on a daily basis – you’re in the right place.

Below, we’ve listed all the ways that you can increase daily energy levels, and start to feel productive and motivated again.

Let’s dive right in

Best way to increase daily energy

Here’s the deal, with so many different lifestyles and preferences, there is no one-size-fits-all way to gain your energy and focus back.

If you’re searching for how to improve your energy, the best way is through sleep.

1. Get Enough Sleep

Sleep is always something that gets sacrificed. The issue is, the majority of us are burning the candles from both ends. In other words, we’re waking up early and going to sleep late.

The issue with this is that we never really get our missed sleep back. We never truly “catch up” – which causes us to gradually feel exhausted and unfocused.

It’s recommended that we get around 7-9 hours of sleep per night, to function at our very best. Of course, this might not always be possible, but it is advisable. (Source:

It’s estimated that about 30% of the general population experiences poor sleep, too. For instance, our sleep will be disrupted, or the quality will be extremely inadequate.

This means, even though you may think you’re getting 7-9 hours of sleep, if it’s not up to scratch – you’ll still feel tired and unfocused.

Lack of sleep will make you feel tired, grumpy, and unmotivated to be productive with your day. If you often feel this way, it’s time that you begin to look into your sleeping habits.

Before going to bed, try to cut out all electronics, and relax fully. Don’t read emails, or engage in activities that will plague your mind, right before you sleep.

We suggest taking a bath, reading books, or listening to soothing music. Try to leave your phone away from your bed, so that you’re not kept awake by messages, notifications, or the light.

If you want to improve your energy efficiency, sleep is the first place to start.

Unfortunately, there are many small factors that can chip away at people’s ability to get a good night’s rest. If it’s related to you, please have a look at this sleep improving guide.

2. Eat foods that improve energy and focus

foods that improve energy

If you’re confident that your sleeping habits are up to scratch, you could be feeling sluggish and tired from your diet.

Your eating habits make such a big difference. In fact, the National Institutes of Health states that Good dietary habits decrease your risk or developing chronic diseases, which can drastically change how you feel from one day to the next.

Your energy levels vary depending on the foods you eat. After all, it is the fuel that keeps your body going throughout the day. You should be opting for nutritious, whole, unprocessed foods most of the time. This will ensure that your body gains all the nutrients that it needs. Source:

Foods that are high in fat and sugar will affect your energy levels. Not only this, but they’ll affect your overall health – something heavily linked to your energy.

But there’s a catch. You could be eating the majority of the “right” things, just not in the right way. If you regularly skip meals or have an inconsistent meal pattern – you could feel tired.

For instance, if you eat a bowl of healthy porridge early in the morning, and then wholly skip any other meal until late at night, you’ll still feel tired.

You cannot miss out on necessary nutrients throughout the day, regardless of how busy you are.

Also, always make sure that you do not lack in essential nutrients and vitamins. For instance, a diet low in iron can negatively affect your energy.

Multivitamins have proven to be a great way to get all the essentials into your body.

The takeaway: To improve energy and focus, you should avoid a diet high in processed foods. Instead, you should opt for a diet that revolves around whole, healthy meals.

Meal planning and prepping is a great way to ensure you’re eating well and proper, even on tight schedules.

Here is a complete list of foods that have been proven to help increase energy levels:

  • Bananas
  • Fatty Fish
  • Brown Rice
  • Coffee
  • Eggs
  • Apples
  • Water
  • Dark Chocolate
  • Goji Berries
  • Quinoa
  • Oatmeal
  • Yogurt
  • Hummus
  • Edamame
  • Lentils
  • Avocados
  • Oranges
  • Strawberries
  • Seeds
  • Beans
  • Green Tea
  • Nuts
  • Leafy Green Vegetables
  • Beets


Ways to improve energy and focus

While our physical bodies may depend on sleep and food, they also need to work with our minds.

In recent years, studies into mental health have shown that there are ties between psychological and physical wellbeing. If you are suffering from a mental illness, your physical body will also be affected – and vice versa.

If you’re not getting enough sleep, your mental health may deteriorate, which could lead to insomnia or lethargy. Some conditions, like depression and anxiety, can also cause insomnia – thus making you feel tired and unfocused.

It’s vital that you always look after your mind as well as your body. We recommend seeking out help, and still making your mental health a priority.

3. Get rid of stress

Stress can lead to anxiety or overwhelming

If you’re living a busy life – stress will likely be a big part of your day. This can lead to you feel anxious or overwhelmed.

Stress can also make you struggle to concentrate or able to do work. Thus, causing an endless cycle of fear and inadequate sleep.

We understand; it’s not always a viable option to completely cut out stress from our lives. However, taking steps to minimize lifestyle-related stress could prove beneficial to your sleep. It could also increase your energy levels.

Stress-relieving activities, like reading or hiking, can prove considerably beneficial to you and your sleep. They can also help to clear your mind and make you more focused on tasks.

4. Meditation may reduce stress, anxiety and increase focus

Over techniques like organization, mindfulness and meditation may reduce stress and anxiety, too.

We always recommend that you seek professional support for stress and anxiety or any other mental health issues that you may be experiencing.

Sidenote: You will have general bouts of stressful or draining times in your life. This is completely normal. However, if these moments run on for too long, and become your everyday life – you need to take steps to change this.

Coming into ourselves fully is the gift of meditation. By being fully present with the quiet places within, we invite life force to join with us in creation.

5. Deep breathing exercises for energy and focus

The breath is our connection to source and one way we consistently bring life force into our body. Conscious breath allows our energy to be experienced directly.


We recommend you take 30 deep and quick inhalations and incomplete exhalations without any use of force and then hold your breath for as long as possible.

This procedure is well known as Wim Hof Method breathing and it gives stagnant energy-momentum so it can then be released for a better purpose.

By the way, this procedure is also very good to start the meditation.


Natural ways to increase energy and focus

As you’ve researched how to improve your energy levels, you’ve more than likely come across specific unnatural or artificial ways to enhance energy and focus.

These are almost a temporary fix, for something that will later become more serious. It’s much better that you find natural ways to increase your energy. For this, you need to focus on Dopamine

6. Focus on Dopamine to increase your energy levels and focus

Why does this matter?

Dopamine is one of over one hundred neurotransmitters located in our brains. It’s the main chemical messenger that helps us to keep focus. It’s actually the chemical that is released when we learn something new, finish a project, or achieve something big.

Its nickname is the “motivation molecule.” It provides us with the drive and the focus that we need to be productive. It can be heavily related to our attention span, motivation, and also our ability to be excited about something.

Being deficient in Dopamine can make us feel fatigued, unfocused, and have trouble sleeping. It can also cause us to feel apathetic towards everything – which isn’t great for when we want to be productive.

There are natural ways to boost your dopamine levels, which may prove revolutionary for you.

Eating foods rich in Tyrosine is essential for your body to create Dopamine.

These foods include:

  • almonds,
  • banana,
  • beans,
  • eggs.

Massages also help to keep Dopamine levels high by nearly 30%. They also decrease a stress hormone – crucial if you want to feel more energetic and motivated.

Natural supplements, which are proven safe, effective, and organic, could also be an option for you. These supplements are created from various natural ingredients to promote Dopamine levels.

Always make sure that you’re buying naturals supplements from trusted, respected stores.

7. Nootropics for energy and focus

On that note, let’s look into nootropics as arguably the best way to increase daily energy. In this section, we’ll discuss how you can use this class of pharmaceuticals to enhance your cognitive output.

Nootropics definition

Nootropics are often called “smart drugs,” that promise to help you with focusing, sleeping, and an array of other issues you may have.

Nootropics benefits

Their primary focus is on boosting brainpower – in fact, coffee is considered to be in this category.

With so much information online, and promises that you can’t resist – you have to ask, are nootropics effective?

And more importantly, what nootropics improve energy and mental focus?

What are the best nootropics in general?

We genuinely believe that nootropics will be the must-have supplements for those trying to increase their energy and focus – whether that’s students, professionals, and everyone in-between.

Think of nootropics as food for your brain, that can be used to improve various aspects of your everyday life, especially when performance and energy are essential.

Nootropics supplements focus extensively on cognitive benefits; helping with memory, increased alertness, faster reaction time, a decrease in mental fatigue, and improve energy levels and focus.

Some nootropics are also considered to be apoptogenic, which basically means that they can help your body to manage stress.

These handy supplements could definitely be something that you add to your routine, especially if you’re looking for new ways to focus better, workout more effectively, or handle your stress better.

There is also a broad spectrum of nootropics for depression and nootropics for anxiety.

So if you’re looking for improving energy and focus you should definitely consider tapping into As with every type of medicine, holistic or not, always check with your doctor before trying out nootropics.

Among the substances you can find nootropics that get you high, which can be qualified as good or bad, depending on the person.

However, an uplifted state of mind is normal after taking nootropics meaning that it’s something you’ll have to take into account before taking them.

Nootropics side effects

While positive nootropics effects evidently outweigh their side effects, we’re confident that you have to be aware of them.

Occasionally, nootropics can be associated with elevated blood pressure, a faster heart rate, and lack of sleep.

However, if you’re wondering how to improve energy and focus and avoid the vast majority of these issues, avoid taking them later in the afternoon or in the evening.

A similar case can be made about caffeine, one of the best nootropics for energy.

On nootropics: a conclusion

If you’re ever wondering how to increase energy and focus, nootropic substances are an amazing source of increased cognitive output, concentration, and intellectual wellbeing.

Doctors are typically very open-minded about these substances and will readily recommend you the best ones, in case you don’t have any illnesses that should stop you from taking them.

But that’s not all

There are many nootropic substances that can be purchased online and don’t need to be approved by the doctor, simply given how inoffensive they are.

What about coffee and Omega-3?

If you want to take various supplements or enhancing products, coffee and Omega-3 fatty acids can help you out.

With caffeine, always be careful that you’re not drinking too much, and thus causing you to stay awake at night.

The bottom line is, stick with tried and tested ways to help you boost your energy, and stay away from anything that doesn’t seem to sit well with you.

8. Things to avoid to increase your energy levels and focus

That’s not all, there are things that you can avoid too. It doesn’t matter if you’re eating healthy or sleeping well, certain habits can make you feel tired and grouchy.

The harmful effects of smoking on your health and energy

For example, smoking is one of the worst things that you can do to your body and for your health.

You’ll already be aware of how smoking cigarettes can increase your chances of numerous health conditions, including heart disease, strokes, and lung cancer.

The tar in the smoke drastically reduces the efficiency of your lungs. Continuous smoking can reduce the amount of oxygen that gets transported around your body – this can make you feel tired.

There are many reasons to quit smoking, increased energy is one of them. Don’t forget to reach out for the necessary support, if you do decide to quit.


Alcohol is another lifestyle habit that can affect your energy. Alcohol acts as a sedative, which makes you feel drowsy. This has created a myth that a “nightcap” or a drink before bed will help people sleep.

Why does this matter?

Regularly drinking before bed will interfere with the quality of your sleep. Though you might fall to sleep quicker, you could feel much more tired when you wake up the next day. This starts an endless cycle.

Limiting alcohol and being responsible is the best way that you can improve your sleep. Don’t make a habit of drinking before bed, and you’ll quickly realize that you feel more awake and focused the next day.

Always stick to guidelines with alcohol too. If you drink too much, you can wake up the next day with a hangover. This is very often characterized by aches, pains, and a general feeling of tiredness.

The reach for sugar

When you’re tired, you might want a quick perk up, and reach for a sugary snack.

It’s true, sugar can give you a temporary energy boost, and so could be useful in specific situations. For the most part, it will wear off quickly and cause a “sugar crash.”

Foods with high sugar content cause your blood sugar to rise quickly. In response to this, your body releases an increased amount of insulin to bring your sugar down.

Research suggests that it’s the rise and fall in blood sugar is that causes the rush. However, it is exclusively followed by a slump – which makes you feel worse.

That’s not all, eating large amounts of sugar also increases your risk of certain health conditions. Like, obesity, heart disease, and diabetes. Just like with different habits, it’s not only useful to limit the intake for your energy but your overall health.

We mentioned diet earlier, but it’s an important point to reiterate. You can improve the quality of your food to help with your energy.

Try to include fiber-rich foods such as vegetables, whole grains, and legumes.

Hydration is key

Your body is made up of around 65% of water – this varies based on your age.

As the day goes on, you lose water through certain bodily functions. In order to stay hydrated, you have to drink water throughout the day.

If you’re dehydrated, this can drastically affect your mood, brain function, and energy levels. If you don’t keep your fluid intake high, you risk having a more inferior memory function and experience fatigue.

Dehydration has also been linked to feelings of anxiety. As we mentioned earlier, physical and mental health are heavily related. You need to make sure to look after your physical body, to ensure mental health doesn’t suffer.

While you exercising, or in hot weather, you need to make sure that you’re hydrated. It’s usually through sweating that we lose the most amount of fluid from our bodies.

Dehydration can make you feel tired. Make sure you’re drinking enough throughout the day, and respond to your thirst.

We would avoid energy drinks or sugary fizzy pop – these don’t quench your first and may cause you to experience a sugar crash.

9. Get moving

Get moving

It’s also essential to engage in regular exercise. Otherwise, your body may start to feel lethargic and tired.

Exercise has countless benefits, especially when it comes to your energy levels.

It can help you can deeper, better quality sleep. It can also help with anxiety and make you feel more motivated.

It doesn’t have to be a killer workout, either. You can start small and engage in relative relaxing activities.

For instance, hiking, yoga, and jogging are all low-intensity exercises that really help with your overall energy.

Instead of reaching for a snack when you need a quick pick-me-up, try opting for a 10-minute walk or quick workout session.

Remember to always stay hydrated throughout your exercises.

If you are working at a desk all day, you should make an effort to get up and about. Try not to eat your lunch sitting on the computer, and stretching every so often.

When we live such busy lives, we often spend every working minute sat down, in front of our computers. This can make us feel fatigued and even lose concentration throughout the day.

There’s a little hack that people use to stay productive throughout their workday too.

They work for 52 minutes and then rest for 8 minutes. They repeat this cycle until they complete their work.

Throughout this, they may get up and walk around, or eat a healthy snack.

10. Functional music to improve focus holds patents on key processes for creating functional music, including technology to elicit strong neural phase locking-allowing populations of neurons to engage in various kinds of coordinated activity. This makes our music unique, purpose-built to steer you into a desired mental state. reduce distraction uses a proprietary system to reduce salience, allowing the music to sit comfortably in the background. This approach is drastically different from most music in the world, which is designed to grab your attention. Instead, our process ensures that attention-grabbing elements are subdued or removed.

Productivity tips

Keep your workspace clean and simple to help stay on track

Start the day off with a high-priority task. Mornings are optimal times for our brain to get things done

How To Increase Daily Energy And Focus Infographic Summary

How To Increase Daily Energy And Focus Infographics

The Bottom Line

It’s hard to stay productive and motivated in such a fast-paced world.

It may surprise you to know just how man factors play a part in our energy and focus levels. From diet, stress, and smoking.

We seem to set out the entire focus on staying busy, without understanding the implications that this can cause.

We need to place a higher amount of importance on sleep, diet, and mental wellbeing.

Do you have any hints and tips on how to improve energy naturally?

Please share them with us in the comment section below.

We wish you good health, much happiness and loads of positive energy.

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