20 Energy Management Tips

I used to run on empty. All the time.

My days felt like a battle against a constant state of exhaustion. I’d wake up tired, chug coffee to survive, and collapse at night feeling like I accomplished nothing. I was stuck in a cycle of bad habits—binge eating, endless hours of gaming, and avoiding the things that truly mattered. I knew I needed a change but I didn't even have the energy to think about where to start.

If you feel drained, overwhelmed, or stuck, I get it. I’ve been there. But I learned that managing your energy isn’t about some secret formula or working harder. It’s about being smarter and more intentional with the energy you have. It’s about building a life that gives you energy instead of just taking it.

Here are 20 practical tips that helped me go from being constantly drained to living a full and purposeful life.

Your Physical Foundation: The Basics That Change Everything

Your body is the vehicle that carries you through life. If the engine is sputtering, you’re not going anywhere fast. For me, losing over 110 pounds started here. It wasn't about a crazy diet; it was about learning to respect my body.

1. Prioritize Sleep. This is non-negotiable. Aim for 7-8 hours. A good night's sleep resets your brain and body. You can't outwork a lack of sleep. It will always catch up to you.
2. Fuel Your Body Properly. Think of food as fuel not just a temporary fix for feelings. Focus on whole foods that give you sustained energy. When I stopped seeing food as a reward or comfort and started seeing it as the fuel for my goals, everything shifted.
3. Hydrate. Then Hydrate More. Before you reach for another coffee, drink a glass of water. Dehydration is a massive energy thief. Keep a water bottle with you all day. It’s a simple habit with a huge payoff.
4. Move Your Body Daily. You don't need to run a marathon. A 20-minute walk outside is perfect. Movement creates energy. When you feel sluggish, the last thing you want to do is move, but it’s often exactly what you need.
5. Get Morning Sunlight. Spend a few minutes outside shortly after waking up. The sunlight helps set your body’s internal clock. It tells your brain it’s time to be awake and alert.

Your Mental Focus: Clearing the Clutter

Our minds are constantly flooded with distractions. Protecting your mental energy is just as important as protecting your physical energy. Breaking my gaming addiction taught me the power of focus. I had to learn to control my attention instead of letting it control me.

6. Embrace a Power Hour (or Two). I don’t work a traditional 8-hour day. I found that I can get more done in 2-4 hours of deep, focused work than I ever did in a full day of distracted effort. Block out a time with no phone, no email, and no interruptions.
7. Single-Task. Seriously. Multitasking is a myth. It’s really just switching between tasks quickly and poorly. Do one thing from start to finish. You’ll do it better, faster, and with less mental strain.
8. Tackle the Hardest Thing First. Your willpower is highest in the morning. Use that peak energy to work on your most important task. Once that’s done, the rest of the day feels easier.
9. Create a “Done” List. At the end of the day, instead of a to-do list for tomorrow, write down everything you accomplished. This simple practice builds momentum and helps you appreciate your own effort.
10. Schedule Your Rest. Don’t treat rest as the leftover time after you’re completely spent. Block out time for breaks and downtime in your calendar just like you would a meeting. Protect that time fiercely.
11. Disconnect from a Noisy World. Set aside time each day to be completely screen-free. The constant stream of news, social media, and notifications is a massive energy drain. Be intentional about what you let into your mind.
12. Learn to Say “No” Gracefully. Every “yes” is a withdrawal from your energy bank. It’s okay to decline things that don’t align with your goals or that you simply don’t have the capacity for.
13. Organize Your Physical Space. A cluttered desk or room can lead to a cluttered mind. Take 10 minutes to tidy up your workspace. A clean environment reduces distractions and helps you feel more in control.

Your Spiritual Core: The Ultimate Power Source

For me, the most profound changes came when I started to nurture my spirit. My energy isn't just physical or mental; it’s deeply connected to my sense of purpose and my faith.

14. Start and End with Gratitude. Before your feet hit the floor in the morning, thank God for three simple things. Do it again before you fall asleep. This small act shifts your entire perspective from what’s wrong to what’s right.
15. Celebrate the Small Wins. Losing a lot of weight didn’t happen overnight. It happened one good meal at a time, one workout at a time. Acknowledge and celebrate every small step in the right direction. This builds the confidence you need for the long haul.
16. Connect with God Through Prayer. When I feel overwhelmed, I turn to prayer. It’s not about having the perfect words. It’s a conversation. It’s about giving my worries to someone bigger than me. This is my ultimate source of peace and strength.
17. Spend Time in God’s Creation. Go for a walk in a park or a hike in the woods. There is something incredibly restorative about being in nature. It quiets the noise and reminds you of the bigger picture.
18. Listen to Uplifting Music or Content. The things you listen to affect your mood and energy. Put on some worship music or an inspiring podcast. Fill your mind with things that build you up, not tear you down.
19. Serve Someone Else. When you feel drained, one of the best ways to get re-energized is to help someone. It shifts the focus off your own problems and connects you to a sense of purpose.
20. Know Your “Why.” Why do you want more energy? Is it to be a better parent? To serve God more effectively? To build something meaningful? For me, my "why" became about honoring the body and life God gave me. Your "why" is the deep-rooted reason that will keep you going when motivation fades.

Managing your energy is a journey, not a destination. I still have days where I feel tired or unfocused. The difference is that now I have the tools to do something about it.

So, let me ask you: What’s one small thing you can do today to protect or build your energy?