How to Increase Energy and Motivation

Low Energy And Lacking Motivation

Constantly feeling low on energy and lacking in motivation can have a serious impact on your quality of life and overall wellbeing. Dealing with energy and motivation issues is not easy, however. This is because there are many answers to the question of how to increase energy and motivation.

It depends on everything from your lifestyle to your diet, as well as other factors that impact your life. You may also be suffering from a physical condition such as adrenal fatigue or chronic fatigue.

Any of these factors can leave you asking why I have no energy, why do I have trouble sleeping, why am I not motivated to do anything, or why am I always sick.

In a lot of cases, the best approach is usually to thoroughly investigate the causes of your low energy and motivation levels. Once the cause is properly understood, it will then be possible to make changes in your life that will produce a positive impact.

There are other, more general, areas you can look at too.

Why Are My Energy Levels Low?

Let’s start by looking at some reasons why you have low energy levels. Here are some of the most common causes:

Why Am I Having Trouble Sleeping at Night?

What about being able to sleep through the night? Are you asking: “why am I having trouble sleeping at night”? Here are some possible answers:

Why Do I Have Trouble Sleeping?

What about if you have trouble getting to sleep in the first place. Some causes include:

10 Ways to Increase Energy and Motivation

So far, we’ve looked at some of the most common causes of low energy and motivation levels. However, what can you do to change the situation? How can you increase your energy levels? How can you become motivated again?

Everyone is different, and you may need a customised and structured approach. The following 10 tips are a good guide, though:

  1. Eat a healthy, energy-packed breakfast to set you up properly for the day. Also, make sure the breakfast you eat isn't too carb heavy. Instead, eat a more balanced breakfast, making sure you include foods that are high in protein. Examples include eggs, meats, nuts, yoghurt, and fish.
  2. Go to bed earlier. This will help ensure your body gets the sleep it needs every night.
  3. Simplify your day-to-day tasks, especially those associated with high levels of stress. A good example is your morning routine. Rather than frantically trying to get everything sorted before you need to leave each morning, do as much as you can the night before.
  4. Set small, achievable, and measurable goals. For example, don't jump right in aiming for a good finishing time at your next local marathon event if you have no experience running. Instead, start with shorter distances and build up over time.
  5. Move more. You should exercise too, of course, but generally moving more each day can also help. Walking instead of driving and taking the stairs instead of the elevator are good examples.
  6. Take steps to reduce feelings of stress. Examples include exercising, meditation, practicing breathing exercises, mindfulness, etc.
  7. Focus on your successes and accomplishments instead of slip-ups and failures. After all, you've probably done a lot to be proud of. Also, remember that every slip-up and failure is an opportunity to learn.
  8. Establish a routine, particularly in relation to areas where you feel you lack motivation.
  9. Limit your caffeine intake. Remember, caffeine can temporarily boost energy, but this is then usually followed by a low.
  10. Stay hydrated as becoming dehydrated can have a significant impact on your energy and concentration levels.

Getting a Deeper Understanding


There is usually no single solution to increasing energy levels and motivation. Instead, the best results are achieved by taking a holistic approach, starting with getting a clear understanding of the main causes.

Always remember, though, you don’t have to live with low energy or motivation levels. With the right guidance, advice, and support, you can boost both.
Low energy levels or trouble sleeping could be an indication of something more serious such as adrenal fatigue. Take our free online adrenal fatigue test or book a free 15 minute phone consult now.

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