How to stay energised: 13 effective ways to enhance motivation

We all know what it feels like to be low on energy. It can be that you feel that your physical energy is low, you feel mentally drained or your emotional energy has taken a dip. 

What we know is that low energy levels can significantly impact motivation, mood and the ability to crack on with tasks at home or work. At work, when you're feeling drained, your ability to focus and complete tasks decreases, leading to lower work quality, missed deadlines and dissatisfaction. This can create a cycle of stress and burnout, further diminishing your motivation and enthusiasm for work. 

When you have more energy, you're more likely to engage actively with your work, which can boost your confidence and sense of accomplishment. When you feel more energised at work, you are likely to be perceived as a valuable team member, paving the way for professional growth either in your workplace or for a move to a new role. 

So what can you do to motivate yourself when you feel low on energy?  

13 strategies to help you boost your motivation, energy, and productivity at work

1. Rest

Before you do anything else, you need to rest. Low energy is a sign you’ve been giving too much out to others, to tasks, not getting enough sleep, hyperfocusing and rushing through your to-do list and not prioritising rest in your days or at night. So take a moment to have an evening or a day of downtime to rest your whole system and recharge your energy.

2. Set small, achievable goals

When you're feeling drained, tackling a huge to-do list can feel overwhelming. Break down your tasks into smaller, manageable pieces. Completing a small task can provide a sense of accomplishment and help build momentum for larger projects. This approach can make your workload feel less daunting and more achievable. 

3. Take regular breaks

It is well recognised that continuous work without breaks can exhaust your mental energy. Studies have shown that taking regular breaks is actually more productive!​  By working in intervals, such as 45 minutes of focused work followed by a short break, can help you maintain your energy levels while keeping your focus throughout the working day. Use these breaks to stretch, get some fresh air, have a healthy snack and stay hydrated. 

4. Move your body

Physical activity is a powerful way to boost your energy and motivation across a long day at the office. Even a short walk or some simple desk exercises can enhance your alertness and improve your mood. 

Classic advice like walking to work, taking the stairs instead of the lift, taking a walk around the block or having walking meetings for work are tried and tested ways to move stagnant energy and oxygen around your body. 

5. Prioritise good nutrition

Your diet plays a significant role in your energy levels. According to a study by the World Health Organization, proper nutrition can lead to a 20% increase in productivity levels.

Keeping your glucose levels stable with better nutrition. Ensure your meals include a balance of proteins, carbohydrates, and natural sugars. Staying hydrated is equally important. Avoid heavy meals that can lead to energy crashes as well as processed or fast food. 

6. Change your environment

A change of scenery can do wonders for your motivation. If you find yourself stuck, try moving to a different part of your office, such as a meeting room or a common area. This shift can help refresh your mind and spark new ideas.

7. Connect with colleagues

Humans have a basic need for connection. Engaging with co-workers that you have shared values with, who are also energised or with whom you can have a laugh can provide a much-needed energy boost. If you're working remotely, making time for a ‘virtual cuppa’ to stay connected with your team can be a great way to stay connected and move your mind off your to-do list for a moment.

8. Celebrate your achievements

Acknowledge your accomplishments, no matter how small. Celebrating your wins can boost your morale and reinforce your motivation to keep going. 

A great practice is to keep a ‘positive feedback’ folder in your email account to save any feedback or praise that you receive. If it’s verbal, then drop an email to yourself and save that to the folder. Then, when you’re having a drop in energy, motivation or self-doubt, you can take a look at it and be reminded of the positive impact that you can make at work.

9. Reconnect with your purpose

Sometimes, taking a step back to remind yourself why you do what you do can reignite your passion. Reflect on the positive impact of your work and the goals you aim to achieve. This can provide a renewed sense of purpose and motivation.

10. Minimise distractions

Constant notifications and interruptions can drain your energy and make it hard to stay focused. Turn off non-essential notifications and set specific times to check emails and messages. Take charge of your time and attention. 

11. Use music to boost your mood

Listening to music can be an excellent way to boost your mood and energy levels. Create a playlist of your favourite upbeat songs or find a playlist online to help you stay focused and to mix things up throughout the day.

12. Visualise your success

Take a few moments to visualise yourself successfully completing your tasks. Visualisation can increase motivation and help you stay focused on your goals. Imagine the positive outcomes and the satisfaction you'll feel upon completing your work. Your future self will thank you for it. 

13. Practice gratitude

Keeping a gratitude journal can shift your focus from what drains your energy to what fuels it. Spend a few minutes each day writing down things you are grateful for, this can be anything ranging from your personal or professional life and these can even be small things.  As time goes by you will find more things to add to your gratitude list which can really bolster your general well-being. This practice can enhance your mood and increase your overall sense of well-being.

Seek professional help

If persistent low energy and motivation are impacting your work and life, consider talking to a professional. A career coach can help you identify underlying issues, set achievable goals, and develop a personalised plan to boost your energy and motivation. They can offer tailored advice and strategies to help you overcome obstacles and stay on track.