Picture this: It’s 2 PM on a Tuesday, and you’re staring at your computer screen like it’s written in ancient hieroglyphics. Your to-do list is still intimidatingly long, but your brain feels like it’s running on fumes. You reach for your third cup of coffee, knowing full well it’s not going to solve the real problem.
Sound familiar?
Here’s the thing about energy that most productivity advice gets wrong: it’s not just about getting more sleep or drinking more coffee. Energy is actually one of the three core currencies of productivity (along with time and attention), and managing it well can transform how you show up for your work and life.
I learned this lesson the hard way a few years ago when I realized I couldn’t even do a basic Asian squat for more than 30 seconds. You know, that natural human position where you squat down and can comfortably stay there while having a conversation? After years of sitting at my desk, my body had forgotten how to do something it was designed for. That wake-up call led me to completely rethink how I approach energy throughout my workday.
Today, I want to share 15 practical strategies that will help you power through your day without burning out. These aren’t theoretical concepts or complicated systems. They’re simple, actionable techniques that you can start using immediately.
Setting Your Energy Foundation
The first step to better energy management happens before you even start working. It’s about being intentional with how you approach your day.
Set a Daily Energy Intention
Instead of just looking at your to-do list and feeling overwhelmed, ask yourself: “What’s the one thing on my list today that will actually energize me?”
This simple shift changes everything. When you identify that one energizing task and tackle it early, it creates momentum for everything else. Maybe it’s a creative project you’ve been excited about, or finally organizing that messy folder on your desktop. Whatever it is, use it as fuel for the rest of your day.
Align Your Top Tasks With Your Peak Energy Window
Here’s where most productivity advice goes wrong: it assumes everyone is a morning person. The truth is, we all have different chronotypes. Some people (like my podcast co-host Brooks) are extreme morning people who do their best work at 6 AM. Others, like our friend Mike, are night owls who hit their stride at 10 PM.
The key is knowing when YOU naturally have the most energy and protecting that time for your most important work. Don’t fight your biology; work with it.
Squash the Mosquitoes Early
You’ve probably heard of “eating the frog” – doing your hardest task first. But what if that doesn’t work for you? Try the opposite approach: squash your mosquitoes first.
Spend 15-20 minutes knocking out small, easy tasks before tackling the big stuff. Sometimes you need a few quick wins to build momentum. Just be careful not to let the mosquitoes turn into frogs if you ignore them too long.
Physical Energy Boosters That Actually Work
Your body is the engine that powers everything else. These simple physical strategies can give you surprising energy boosts throughout the day.
The Hydration Trigger Hack
Most of us know we should drink more water, but knowing and doing are different things. The secret is making it ridiculously convenient. Keep a full water bottle next to your bed so it’s the first thing you see when you wake up. Have another one at your desk. When it’s empty, that becomes your trigger to get up, move around, and refill it.
I used to have one of those water jugs with time markers on the side (7 AM at the top, 6 PM at the bottom). It turned hydration into a simple game: just make sure your water level matches the time of day.
One Minute of Exercise Every 90 Minutes
This might sound too simple to work, but it’s incredibly effective. After sitting for 90 minutes, do just one minute of movement. Squats, hip openers, or even just walking up and down stairs.
I started doing this because I was embarrassed that I couldn’t hold an Asian squat. Now, after years of incorporating these micro-workouts, I can comfortably squat for a full minute. More importantly, these tiny movement breaks reset my energy and focus for the next work session.
Don’t Eat a Heavy Lunch
This one hit me hard recently. I went out for pizza with friends, had way too many slices, and came home feeling like I needed a nap immediately. Anything over 800 calories at lunch tends to make me crash.
Instead, try a lighter lunch focused on protein and vegetables. A salad with salmon or chicken, or even just a protein bar with a protein shake. Your afternoon self will thank you.
Cold Shower Mid-Day (or Cold Plunge)
Nothing wakes you up like cold water. I’m lucky to have access to a cold plunge facility near my house in Austin, and I use it strategically on days when I need a second wind. Three minutes in, three minutes out, repeat 3-4 times, ending on cold.
If you don’t have access to a cold plunge, a one-minute cold shower works too. Turn the temperature as low as it goes and jump in. It’s uncomfortable for 60 seconds, but the energy boost lasts for hours.
Smart Work Strategies for Sustained Energy
How you structure your work can either drain or energize you. These strategies help you work with your natural energy rhythms instead of against them.
Batch Energy-Draining Tasks
Look at your to-do list and identify the tasks that you know will drain you. Instead of spreading them throughout the day, batch them together in one focused block. Get all the energy vampires out of the way at once, then move on to more energizing work.
Plan Your First Break Before You Start
Brooks has a great habit: every day at 10 AM, he stops whatever he’s doing, goes upstairs, eats an orange, and comes back refreshed. It’s his “orange chime,” and it works because it’s planned, not reactive.
Don’t wait until you feel tired to take a break. Schedule it proactively, and you’ll find you actually need it less.
Do Standing Meetings
Whenever possible, take meetings while standing or walking. If it’s a camera-off call, put in your AirPods and walk around. If you’re in person, suggest standing at the conference table instead of sitting. You’ll be more alert, and the meetings will naturally be shorter because nobody wants to stand for an hour.
Energy Maintenance Throughout the Day
These final strategies help you maintain consistent energy levels instead of riding the typical energy roller coaster.
Celebrate After Finishing a Task
Most of us finish a task and immediately move to the next one. Instead, take 30 seconds to acknowledge what you just accomplished. Feel good about checking it off your list. This tiny celebration creates positive momentum that carries into your next task.
Mental Gear Shifting Between Tasks
Don’t just jump from one task to another. Take a moment to clear your mental workspace. Close all your browser tabs, clean up your desktop, or step away from your desk entirely. This “clearing to neutral” helps you start the next task with fresh focus.
Eliminate One Micro-Stressor Daily
This is one of my favorite strategies. Every day, identify one small thing that annoys or stresses you, and fix it. Maybe it’s a cluttered desk, a task you keep postponing, or a cable that’s always in the wrong place.
I used to have a constantly messy desk that stressed me out. Instead of doing one big decluttering session, I committed to dealing with just one item per day. After two weeks, my desk was clean, and it’s stayed that way because I built the habit of maintaining it.
Get Sunlight Outside
Even if you work in an office tower, you can usually find a way to get outside for a few minutes. Walk around the block, step into a courtyard, or just stand by a window with natural light. The combination of sunlight and fresh air is an instant energy reset.
End With a Work Shutdown Ritual
Create a simple routine that signals the end of your workday. Close all your apps, review what you accomplished, and write down your priorities for tomorrow. This creates closure and helps you transition from work mode to personal time.
When you have a proper shutdown ritual, you’ll start the next day feeling organized and energized instead of scattered and overwhelmed.
Your Next Step
Here’s your challenge: pick ONE of these 15 strategies and implement it today. Don’t try to do them all at once. Choose the one that resonates most with you right now, and make it part of your routine.
Maybe it’s setting a daily energy intention, or taking a one-minute movement break every 90 minutes, or simply drinking a glass of water as soon as you wake up.
Small changes compound over time. Start with one, make it stick, then add another. Your future self will thank you for the energy investment you make today.
