All of the 'let's circle back in the New Year' is here!!
The New Year is here!
How does that make you feel?
Overwhelmed?
Excited?
Both?
This time of year without the excitement of the holiday season ahead, and the continued early darkness (though this changes on a daily basis), fatigue, brain fog, and inconsistent energy levels often creep in, making it harder to feel like your best self.
But here’s the good news!
You can reclaim your energy and control of your life with some practical strategies that fit seamlessly into your day.
1. Foods That Fuel Energy
What you eat has a direct impact on how energized you feel. Choosing the right foods can stabilize blood sugar levels, reduce inflammation, and combat fatigue. Here are some top picks:
Complex Carbohydrates: Whole grains like oats, quinoa, and brown rice provide a steady release of energy.
Healthy Fats: Avocados, nuts, seeds, and olive oil help regulate hormones and keep you satiated.
Lean Protein: Eggs, fish, chicken, and plant-based proteins like lentils and tofu support muscle repair and long-lasting energy.
Hydrating Fruits and Vegetables: Foods like cucumbers, oranges, and leafy greens keep you hydrated and energized.
Magnesium-Rich Foods: Spinach, almonds, and dark chocolate help reduce fatigue by supporting muscle and nerve function.
Pro Tip: Plan meals and snacks around a balance of protein, healthy fats, and complex carbs to avoid the dreaded energy crash. Try this
2. Morning Routines for Success
Starting your day with intention can set the tone for sustained energy. A consistent morning routine doesn’t need to be long or complicated—even 5 minutes can make a difference.
Here’s a simple routine to try:
Hydrate: Drink a glass of water as soon as you wake up.
Breathe: Take 3–5 deep breaths and set a positive intention for your day.
Move: Do light stretches to wake up your body and improve circulation.
Gratitude: Reflect on one thing you’re grateful for.
Energize: Step outside for a moment of fresh air and natural light.
5-Minute Morning Routine Checklist
To help you get started, download our
This quick and easy guide will keep you consistent and energized each morning.
3. Identifying Energy Drainers
While it’s essential to add energizing habits to your life, it’s equally important to recognize what’s draining your energy. Here are some common culprits:
Poor Sleep: Hormonal changes can disrupt your sleep quality. Prioritize a calming bedtime routine and avoid screens an hour before bed.
Caffeine Overload: While coffee can be a lifesaver, too much can lead to energy crashes. Try swapping one cup for herbal tea.
Sugar Spikes: Processed snacks and sugary treats can lead to highs and lows in energy. Opt for nutrient-dense alternatives.
Overcommitting: Saying “yes” to everything can leave you depleted. Learn to set boundaries and prioritize your needs.
Lack of Movement: Sedentary days can lead to fatigue. Incorporate short walks or stretches throughout your workday.
Pro Tip: Get outside. Every day. Even 5 minutes can make a world of difference in resetting your brain, your body and your perspective.
The beginning of the year may bring challenges, but it also presents an opportunity to prioritize your health and well-being. By choosing foods that fuel your body, embracing a simple morning routine, and identifying energy drainers, you can feel more energized and empowered in your daily life.
Make January the month you take charge of your energy! Don’t forget to download the Morning Checklist and then USE it as part of your day.
Stay tuned for Week 2: Overcoming Brain Fog—Staying Sharp at Work and Home.
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