Reclaim Your Energy

Kristin Keough Williams
Oct 22
5 min read

two women and a man running with energy.

A Guide to Creating More Vitality and Lightness

In our busy lives, feeling drained, overwhelmed, or just plain heavy is an all-too-common experience. We often reach for a quick fix like caffeine or sugar, but lasting vitality comes from a deeper source. While mindful practices like deep breathing are powerful for a quick reset, we also need to build a sustainable wellspring of energy which requires us to look at our daily habits and mindset.

Increasing our energy stores starts with self-awareness. By asking ourselves the right questions, we can identify what drains us and, more importantly, what truly energizes us. This isn't about adding more to your plate; it's about making conscious choices that lighten your load and refuel your spirit.

Questions to Uncover Your Energy Source

Take a quiet moment to honestly reflect on these questions. Don't just think of the first answer that comes to mind; let yourself explore the possibilities.

What does energy and lightness actually feel like to you?

Before you can cultivate more energy, you need to define your goal. Is it the physical stamina to hike a mountain (or just get off the couch more often)? Is it the mental clarity to focus on a complex project without distraction? Perhaps it's an emotional state of joy, feeling unburdened, and optimistic.

By visualizing the specific feeling you're after, you create a clear target to aim for. Check out my YouTube video meditation for extra help with these questions and visualizing: 10 Minute Increase Energy and Vitality Meditation- https://youtu.be/i1Rs3Io7NnA
What activities, people, and places genuinely bring you a feeling of lightness?

Think beyond the obvious. Make a mental list of the things that make you feel good. It could be a walk in nature, listening to music that inspires you, a conversation with a supportive friend, or the satisfaction of a clean workspace. This isn't about what you think should energize you, but what actually does. Identifying these personal rechargers is the first step to incorporating more of them into your life.
What changes to your energy are within your control?

It's easy to feel like our energy is at the mercy of external factors such as our job, family, or endless to-do list. But you have more control than you think. This question shifts your focus from what's happening to you to what you can do for yourself. It’s an empowering step that moves you from a passive state to an active one.

Your Actionable Toolkit for More Energy

Answering the questions above will give you a personal roadmap. Based on the insights from the third question, here are some of the most effective and controllable ways to increase your daily energy and cultivate that feeling of lightness.

Prioritize Quality Sleep: I'm sure you have heard this countless times, but quality sleep is a non-negotiable for energy. Aim for 7-9 hours per night, and improve sleep quality by creating a relaxing bedtime routine and optimizing your sleep environment. Physiologically, sleep restores energy by clearing the brain of wakefulness-related byproducts like adenosine that create "sleep pressure," while simultaneously replenishing cellular energy stores, such as ATP and glycogen, that were depleted during the day (Sleep Foundation).

Trouble sleeping? Consider reaching out to a doctor to check for physical ailments or a therapist to improve your sleep hygiene and manage those issues that keep you up at night.
Nourish with Healthy Food: The food you eat is literal fuel. Focus on a balanced diet of whole foods, complex carbohydrates, lean proteins, and healthy fats. Pay attention to how different foods make you feel and reduce processed items that can lead to energy crashes. Physiologically, healthier foods, such as complex carbohydrates found in whole grains and vegetables, provide more sustained energy by being digested slowly, which ensures a steady, gradual release of glucose into the bloodstream to fuel consistent ATP production without the rapid spikes and crashes caused by simple sugars (Harvard T.H. Chan School of Public Health.)

Bad eating habits or emotional eating? Consider reaching out to a dietician for nutrition advice or a therapist to help you stop trying to eat those feelings.
Move Your Body Daily: Movement is a paradox: it uses energy to create more energy. This doesn't have to be an intense gym session. A brisk walk, stretching, dancing to your favorite song, or gardening all boost circulation and release endorphins. Physiologically, regular exercise boosts energy by strengthening the cardiovascular system, enabling it to deliver oxygen and nutrients to your tissues more efficiently, and by increasing the number of mitochondria in your cells, which enhances your body's capacity to produce energy (Mayo Clinic).

Can't get moving? Consider reaching out to a personal trainer to help hold you accountable to exercise, or a therapist or life coach for goal setting.

Embrace the Power of "No": Every "yes" is a withdrawal from your energy bank. Saying "no" to requests, commitments, and activities that don't align with your priorities is a powerful way to conserve your energy for what truly matters. Physiologically, saying "no" and setting boundaries prevents your brain from perceiving overcommitment as a threat, which in turn reduces the chronic activation of your "fight-or-flight" response and the draining release of stress hormones like cortisol and adrenaline (American Psychological Association).

Can't stop giving in? Consider talking to a therapist about how to set boundaries with yourself and others.

Schedule Joy and Play: Don't wait for joy to happen. Be intentional about scheduling activities that you love, just for the sake of it. Hobbies, creative pursuits, and fun are essential nutrients for a vibrant life. If you liked something in the past perhaps it's time to revisit doing it again. Physiologically, engaging in enjoyable activities, or "eustress," counteracts the draining effects of chronic stress by triggering the release of endorphins and dopamine, which in turn boosts mood, motivation, and creates a state of energized focus known as "flow" (Medical News Today).

Take Quality Time for Yourself: Carve out moments in your day, even if just five minutes, that are solely for you, without any obligation to be productive. Read a chapter of a book, meditate, or simply sit and watch the clouds. Physiologically, quality alone time helps increase energy by reducing overstimulation and allowing the brain's prefrontal cortex to rest and recover from the cognitive load of constant social interaction and decision-making, thereby alleviating mental fatigue (Psychology Today).
Reduce Your Screen Time: The constant stimulation and blue light from screens can be a major source of mental and physical fatigue. Set boundaries for your device usage, especially in the hour before bed. Physiologically, reducing screen time minimizes exposure to blue light, which can suppress the body's natural production of the sleep hormone melatonin, thereby improving sleep quality and ultimately lessening daytime fatigue (Sleep Foundation).
Laugh More: Laughter is an incredible energy booster. It reduces stress hormones and increases blood flow. Watch a funny movie, call a friend who makes you laugh, or look up a few good jokes. Consider trying Laughter Yoga, even watching videos of people doing it will probably make you smile. Laughter promotes physiological benefits by enhancing your intake of oxygen-rich air, stimulating cardiovascular function, reducing stress hormones like cortisol, and increasing the brain's release of mood-boosting endorphins (Mayo Clinic).

Remember, creating more energy isn't a one-time fix. It's a continuous practice of checking in with yourself and making small, consistent choices that honor your well-being. Start today by choosing just one thing from this toolkit to focus on. Every journey starts with a single step-so let's take in a big deep oxygenating breath and get stepping.