A Quick Start Guide to More Energy

Toddlers seem to have boundless energy, whereas adults are often left asking themselves, “How do I find more energy?” I have great news for you! There are three simple things you can implement today to increase your energy levels!

Listen to “A Quick Start Guide to More Energy” read aloud by the author.


Now, before you roll your eyes and tell me, “How can I exercise when my energy is so low?” hear me out.

When you exercise, your body is producing the chemicals endorphins and dopamine that make you happy and less stressed. Exercise can be as simple as walking for 20 minutes. I guarantee that if you are feeling tired, stressed, and anxious, a quick 20 minute walk break will help you feel better and be more productive.

Brendon Burchard writes in his book High Performance Habits, “If the demands of your job or life require you to learn fast, deal with stress, be alert, pay attention, remember important things, and keep a positive mood, then you must take exercise more seriously.”

Make exercise a priority. Whether you exercise in the morning or at night, get in at least 150 minutes of exercise a week (30 minutes, 5 times a week).

“Energy is physical, emotional, and mental. Exercise improves each of these categories.”


We’ve all heard it before, “You are what you eat.”

I hate to break it to you, but you will not find more energy in dead food. Highly processed foods high in fat, salt, and sugar will never lead to the level of health you are seeking.

Burchard writes, “What you eat can be just as predictive of good health and productivity as exercise. ‘Eat well, feel well, perform well’ is a truism.”

As a teacher and mom to three children, I often recommend that parents look to their child’s nutrition when they are seeking a change in their child’s energy, health, and education. Cognitive achievement and success in school have been tied directly to proper nutrition.

Want to know where your child learns their nutritional knowledge from? Yes, it starts with you. Fill your house with nutrient-dense foods to fuel your bodies and your brains. When you improve your nutrition, you’ll improve your energy levels.


A good night’s sleep is critical for your brain, your health, and your energy levels.

If you think that staying up until 1am and then waking up at 5am is going to help you to get more done, think again.

A lack of sleep is detrimental to your brain, your body, and may even lead to an early death. For a full list of the effects of sleep deprivation, check out Healthline’s article “The Effects of Sleep Deprivation on Your Body.”

Burchard reminds us, “For almost all adults, getting seven to eight hours of sleep a night leads to higher cognitive scores, less stress, higher life satisfaction, better health, more productivity, more profitability, and less conflict.”

Exercise, nutrition, and sleep all go hand in hand. When you exercise, you tend to start caring more about your nutrition and sleep.

So, what are you waiting for? Start today!

You can do it. I believe in you!

Love Stephanie of runstrongrun.com
A quick start guide to more energy


Christian, wife, mom/stepmom, no meat athlete, runner, teacher

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1 Comment

  1. […] first things you do in the morning set you up for the rest of the day. By starting a good morning routine, you can look forward to the day’s agenda without worry. For those who like exercising as their […]

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