Did you know we are in a personal energy crisis? Studies show that most adults feel tired at least three days a week, and some of us even feel tired every day. I’m going to be focusing a lot this month on how you can actually CREATE more personal energy.

And I’m kicking it off with a completely achievable list of ways you can set yourself up for a high-energy day. The best part is that none of these suggestions will take you a long time … and they actually WORK!

9 Easy Morning Habits to Boost Your Energy:

1. Don’t hit the snooze button  Dozing for a few extra minutes can actually make you feel more tired and less focused during the day because it short-circuits your ability to get a full sleep cycle.

2. Drink a big glass of water – Being even a little bit dehydrated can make you feel tired, and after going an entire night without water your body needs it! And while you’re at it …

3. Splash your face with cold water … or take a cold shower  This will really wake you up! Cold water is invigorating and it can trigger your body to send out endorphins, which are feel-good hormones.

4. Take a BIIIIIG stretch – Did you know that when you are in REM sleep, your skeletal muscles are actually paralyzed? This is just one reason why stretching when you wake up feels so good – plus, it can stimulate your body to release more of those endorphins.

5. Eat a healthy, low-sugar breakfast – Research shows that skipping breakfast can affect your performance later in the day.

Skip the donuts/muffins/bagel and instead go for lean proteins (eggs or tofu), veggies and/or fruits, whole grains, and healthy fats.

6. Get some sunshine  Not only is it energizing in the moment, but it also helps your body create energy-promoting vitamin D. Plus, it helps regulate your hormones to improve your sleep at night.

7. Do something fun or energizing – Listen to your favorite music or upbeat podcast, work out, try a morning meditation – whatever appeals to you!

8. Drink a cup of coffee or green tea (but not more) – Overdoing it in the morning can actually make you feel drained later in the day!

9. Wake up after 7-8 hours of quality sleep  This email would be too long if I listed off all the reasons why getting a good night of sleep is vital to your health (and energy!). Make sure you go to bed early enough so this is a possibility.

It’s the small, consistent actions you take every day that adds up to big results.

That’s why we focus on creating small healthy habits with our clients … because it’s the CONSISTENCY that matters the most!

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Rob is the owner and founder of Fitness Lifestyle Personal Training.

He has been training for over thirty-three years; seventeen of those years as a personal trainer helping others reach their goals.