4. Eat a Snack With Protein and Fibre

Energy crashes often come from blood sugar spikes. A balanced snack — yoghurt, nuts, fruit with peanut butter, or a small wrap — supports steady energy instead of quick highs and lows. Choose foods that keep you full and stable for longer instead of sugary snacks that leave you tired and unfocused.

5. Try the 4-6 Breathing Technique

Breathing deeply is one of the quickest ways to boost energy and reduce stress at the same time. Inhale for four seconds, exhale for six. This pattern activates your parasympathetic nervous system, calming tension and helping your brain reset. You’ll feel lighter and clearer within a few breaths.

6. Refresh Your Environment

Your surroundings affect your energy more than you think. Open a window, tidy your workspace for two minutes, or change your location entirely. A small shift helps break mental monotony and wakes up your senses. Clean, uncluttered spaces naturally help your mind feel more alert.

7. Reduce Mental Loading by Doing One Small Task

If your energy dip comes from feeling overwhelmed, completing one tiny task helps you regain momentum. Reply to one message. Wash one dish. Organise one thing. This creates a sense of progress, which boosts motivation and energy. Your brain loves completing things — it’s a natural mood lifter.

8. Use Caffeine Smartly

Caffeine works best when used intentionally, not constantly. Try drinking coffee mid-morning instead of first thing, or pair it with a glass of water. If you’re feeling wired rather than energised, switch to green tea — it contains L-theanine, which gives a smoother, calmer energy lift.