By Total 
Start Your Day With a Nutritious Breakfast
A healthy and balanced breakfast is the best way to start the day with plenty of energy. Choose foods rich in protein, fiber, and vitamins such as eggs, oatmeal, yogurt, and fruit. These foods not only provide energy but also help you maintain stable blood sugar levels, reducing the feeling of fatigue throughout the day.
Drink Enough Water
Water plays an important role in maintaining energy and helping the body function effectively. Dehydration can make you feel tired and difficult to concentrate. Drink at least 2-3 liters of water every day to keep your body hydrated. You can carry a water bottle with you to remind yourself to drink water regularly, especially when you’re busy.
Do Gentle Exercises
Gentle physical activity such as walking, yoga or stretching can help stimulate blood circulation, supply oxygen to the brain and muscles, thereby increasing energy. Spend a few minutes every hour doing light exercise. This will help you stay alert and avoid feeling sluggish, especially when you have to sit for long periods of time.
Healthy Snack Supplement
Instead of eating a large meal at lunchtime, have healthy snacks between meals. Snacks like nuts, fruit, unsweetened yogurt, or wholemeal bread will help keep energy levels steady and prevent excessive hunger. This also helps avoid post-lunch fatigue caused by consuming too much food.
Short Nap
A short 15-20 minute nap can help you recharge and increase your ability to concentrate in the afternoon. Don’t sleep too long to avoid feeling lethargic after waking up. Short but quality sleep will help your body recover and improve your spirit, helping you complete your work more effectively.
Stress Control
Stress can sap a lot of energy, making you feel tired and demotivated. Practice stress management techniques like deep breathing, meditation, or simply spending time doing favorite activities to reduce stress. When you stay mentally relaxed, your body will also have more energy to face daily challenges.
Get Enough Sleep
Quality sleep is important for maintaining energy throughout the day. Lack of sleep not only impairs your ability to concentrate but also makes you feel tired and uninspired. Make sure you get 7-8 hours of sleep each night so your body has time to recover and recharge for the new day.
Limit Sugar and Caffeine Consumption
Sugar and caffeine can provide quick energy, but they can also easily make you feel tired afterward. Limit your consumption of foods containing refined sugar and drinks high in caffeine. Instead, choose foods that are nutritious and help provide more sustainable energy such as nuts, whole grains, or fruits and vegetables.
Take Advantage of Natural Light
Natural light helps regulate your body’s biological clock, helping you feel alert and energized. Open a window or spend a few minutes outside to soak up some morning sun. This not only helps provide vitamin D but also helps you feel more comfortable, refreshed, and increase energy throughout the day.
Take Time for Personal Hobbies
Finally, make time for activities that bring you joy and excitement. This helps you reduce stress, refresh your mind and recharge your energy. When you participate in favorite activities such as reading, painting, cooking or walking, your spirit will become more excited and positive, thereby helping you maintain energy throughout the day.