We all have those days when energy seems like a distant memory. You wake up feeling drained, or hit a slump halfway through the day, and everything feels heavier than it should. The good news? You don’t have to stay stuck in that low-energy zone. Here are five practical shifts—backed by real-life examples and a simple story—to help you boost your energy when you’re feeling low.
1. Move Your Body—Even a Little Bit
Principle: Motion creates emotion.
Example: A five-minute walk around the block, a quick stretch, or even dancing to one song in your kitchen can jolt your system back to life.
Story: Shilpa, a freelance writer, noticed her afternoons were a blur of yawns and mindless scrolling. One day, she set a timer for five minutes and danced to her favorite upbeat song. It felt silly at first, but afterward, she felt more awake and even tackled a client email she’d been avoiding. That small burst of movement changed her entire afternoon.
2. Hydrate—It’s Not Just About Water
Principle: Dehydration is one of the sneakiest energy thieves.
Example: Drinking a glass of water with a pinch of sea salt and a squeeze of lemon can help rebalance your electrolytes and perk you up quickly.
Story: After struggling with chronic fatigue, Vinit discovered he wasn’t drinking enough fluids. Coffee was his go-to fix, but it only made things worse. When he switched to starting his day with a tall glass of mineral water and added hydrating snacks like cucumber and watermelon, his energy improved noticeably.
3. Shift Your Environment
Principle: Your surroundings influence your mood and energy more than you realize.
Example: Open a window, change your location, clean your desk, or step outside into sunlight.
Story: Tanya worked from a dim, cluttered corner of her apartment. One day, she moved her laptop to a sunnier spot by the window and lit a candle. The simple change gave her a fresh sense of alertness and made her more motivated to start her tasks.
4. Breathe with Intention
Principle: Deep, intentional breathing signals safety and energizes the nervous system.
Example: Try this: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4 (box breathing) for a few minutes.
Story: In the middle of a stressful workday, Rohan took a break in his office. He practiced deep breathing instead of scrolling through social media. By the end of five minutes, his heart rate slowed, his brain felt clearer, and he was ready to handle his next meeting.
5. Do One Tiny Thing That Matters
Principle: Action generates momentum.
Example: Choose one small, meaningful task—send a thank-you message, wash two dishes, or write one sentence—and do it.
Story: Maya was stuck in a loop of Netflix and guilt. Instead of forcing herself to “get everything done,” she chose one thing: to journal for 2 minutes. That small action lifted her mood just enough to tackle another small task. By the end of the hour, she felt like herself again.
Energy is Built, Not Found
You don’t need to wait for energy to strike like lightning. You can create it—step by step, breath by breath, action by action. Next time you feel low, pick one of these shifts. It doesn’t have to be big to make a difference.
Want to make this easier? Write your own “energy rescue plan” and keep it nearby. That way, when you’re low, you won’t have to think—you’ll just do.
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Dr. Alfred D'Silva 
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