As we kick off 2025, it’s safe to say that we could all use a little more energy. Whether you're juggling work, family, personal projects, or just life in general, it's easy to feel drained. But here’s the good news: boosting your energy doesn’t require an expensive supplement or an extreme lifestyle overhaul. With a few simple changes to your habits, you can feel more energised, focused, and motivated every day.

This year, we’re all about making small but impactful shifts to help you feel your best. Here are 5 simple and effective ways to boost your energy in 2025—no gimmicks or fads, just sustainable tips!

1. Fuel Your Body with the Right Foods

You’ve probably heard it a million times, but what you eat really does affect how you feel. A balanced, nutrient-dense diet is essential for keeping your energy levels high throughout the day.

Focus on:

Whole foods: Fruits, vegetables, whole grains, lean proteins, and healthy fats like avocado, nuts, and olive oil.
Complex carbs: Foods like quinoa, sweet potatoes, and oats provide steady energy, unlike sugary snacks that lead to crashes.
Hydration: Dehydration is one of the top causes of fatigue. Drink plenty of water throughout the day to keep your energy flowing.

It's also a good idea to eat smaller, more frequent meals to keep your blood sugar levels stable and avoid those mid-afternoon slumps. And if you’re a coffee drinker, try to limit caffeine in the late afternoon to avoid interfering with your sleep. Why not discover our energy boosting snack recipes on The Online Studio for some recipe inspiration.

2. Mindfulness: Train Your Mind for More Energy

It’s easy to get caught up in the constant hustle of life. But a scattered, anxious mind can seriously drain your energy. That’s where mindfulness comes in—a simple practice that helps you stay present, reduce anxiety, and boost mental clarity.

Mindfulness doesn’t have to be complicated. A few minutes of quiet reflection, deep breathing, or even journaling can work wonders:

Start your day with meditation: Even 5–10 minutes of meditation in the morning can calm your mind and set a positive tone for the day.
Practice mindfulness throughout the day: Pay attention to the present moment instead of worrying about the past or future. Whether you’re eating, walking, or working, try to stay engaged and fully present.
Gratitude journaling: Taking a moment to jot down what you’re grateful for can help shift your mindset, reduce stress, and increase your overall sense of well-being.

The more you practice mindfulness, the less mental energy you’ll waste on distractions, leaving you with more mental clarity and energy for the things that matter most. You can discover our 30 Day Meditation Plan on the on demand library to support you on your journey.

3. Move Your Body for More Energy

Exercise is one of the most effective natural energy boosters out there. While it might seem counterintuitive to work out when you’re already tired, physical activity actually increases blood flow, delivers oxygen to your muscles, and releases feel-good endorphins—resulting in more energy overall.

Here’s how to get moving without feeling overwhelmed:

Find an activity you enjoy: Whether it’s a morning yoga session, a brisk walk, or a dance class, the key is consistency. Make it something you can look forward to, not a chore.
Incorporate short bursts of exercise: If you’re short on time, try quick, high-intensity workouts (like HIIT) that can be done in under 30 minutes but will leave you feeling energized.
Stay active throughout the day: If you have a desk job, take a 5-minute movement break every hour. A few stretches, squats, or even a walk around the block will help keep your energy levels high.

The more you move, the more energy you'll have. It’s as simple as that. We’ve got 100’s of classes to choose from on The Online Studio.

4. Set Clear Goals to Stay Focused and Motivated

When you have a clear vision of what you want to achieve, it’s easier to stay motivated and energized. Setting goals helps you focus your energy on what really matters, and gives you a sense of purpose that fuels you through the day.

Here’s how to set yourself up for success:

Break your goals into smaller tasks: Big goals can feel overwhelming, which can lead to procrastination and burnout. Instead, break them down into manageable tasks to avoid feeling drained.
Celebrate small wins: Every time you complete a task or milestone, take a moment to celebrate. Positive reinforcement can boost your energy and keep you motivated.
Review and adjust regularly: Set aside time each week to review your goals and progress. This reflection will help you stay on track and ensure you’re not burning out.

The act of setting goals—and tracking your progress—gives you a sense of achievement that will keep your energy up and your focus sharp. Top UK Transformational Coach Shereen Hoban will be guiding you through a Visioning workshop as part of our Renewal Day Retreat in 2025. Intrigued? Discover more here.

5. Get Outside: Nature is a Powerful Energy Booster

Spending time in nature is one of the most refreshing and natural ways to recharge. Whether it’s a walk in the park, a hike in the woods, or just sitting outside for a few minutes, being in nature has been shown to boost mood, reduce stress, and restore mental clarity. It’s a fantastic way to give your body and mind a much-needed break from the demands of daily life.

Here’s how nature can give you a natural energy boost:

Fresh air & sunlight: Sunlight helps regulate your circadian rhythm and boost your mood, while fresh air invigorates your body. A few minutes in the sunlight can help reset your energy and give you a much-needed mental break.
Connection to something bigger: Spending time outdoors helps you feel more grounded, less distracted, and more connected to the world around you. The peaceful environment of nature can reset your nervous system, leading to increased energy levels.
Movement in nature: Take a walk, go for a run, or even just stretch in a park. Nature makes movement more enjoyable and energizing, and often provides the perfect backdrop for reflection or relaxation.

Even if you live in a busy city, you can still find moments to connect with nature—whether it’s a walk through a nearby park, sitting by a river, or just taking a moment to breathe deeply outside your home or office. Your energy levels will thank you.

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Unlock access to our NEW on demand classes to boost and renew your energy including our Be Your Best Self Plan and 30 Days Meditation Plan.
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Energy isn’t something you have to hope for or wait to “feel.” With the right habits and mindset, you can cultivate more energy every single day.Are you ready to take on the year with more energy than ever before? Let’s do this!

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5 WAYS TO SUPERCHARGE YOUR ENERGY THIS YEAR