Resource of the month: - Explore the best wellness challenge ideas for your workforce

13 Methods To Increase Energy and Motivation At Work

10 min read
Published on 01 April, 2022

Have you ever experienced a lack of energy and motivation?

In the morning, you first organize your day's to-do list, wondering how to complete the pending tasks without getting exhausted. And at the same time, wondering how to stay energetic without losing efficiency and productivity at work.

Let's face it, we all have moments when we feel tired and lack the motivation to do our daily tasks. But aren't energy and motivation keys to excellence at the office?

Indeed, yes!

Why To Harness Your Energy And Motivation?


Staying in energy is vital as you start your day. And motivation often comes from within, and both at an optimal level do the charm. Not every day can be the same, be it at work or home. But, one can always live robustly and not get drained at work.

We are all inspired by people like Steve Jobs, Elon Musk, and Henry Ford, but what made them great was their constant push to do and create something better. Instincts and insights to make the most out of something are the first steps to your everyday energy and motivation. Optimism helps lead to an organized and successful life, afterall.

Physical, mental, spiritual, and intellectual well-being greatly boost one's stimulation and spirit. Therefore, a synergy of the dimensions of wellness in life is to be worked upon sincerely.

So, remind yourself of your goals and desires, how far you have come and how far you can go. Fuel your spirit and keep going. But how? Let's discuss this in detail.

Benefits Of Boosting It At work


One of the major contributors to low energy and de-motivation at work is stress. Further this leads to performance issues, absenteeism, cognitive issues, emotional imbalances, and other problems. Employee morale highly depends on employees' behavior towards their job, team members and managers, the working environment, and the organizational culture.

Dealing with such problems can be overwhelming and challenging. But if you focus on boosting energy and daily motivation, it will apprise;

  • Health behavior
  • Communication skills
  • Lifestyle choices
  • Self-motivation
  • Improve engagement
  • Allow set proper goals and plans
  • Increase the creative drive
  • Develop skills and talent
  • Competency
  • Uplift mood

13 Tips To Grow Your Energy And Motivation At Work

The following thirteen ways to boost your spirit and cognitive stimulation can help you greatly;

1. Focus On Your Emotional Agility


At the center of your being you have the answer; you know who you are and you know what you want.
– Lao Tzu

Every human undergoes a wave of emotions, sometimes good and sometimes bad.

Even in the workplace, emotion plays a crucial role in our life. When work stress, anxiety, jealousy, etc., overpower us, we lose our calm. Therefore, one must cultivate the power to be agile emotionally. And improving emotional agility helps make rational decisions.

One's ability to manage their thoughts and feelings is essential to overall success. Besides, a value-driven organization sincerely emphasizes the aspect of employee well-being. Thus, workplace culture must keep emotional well-being intact to empower its employees.

2. Carry Out A Daily Workout Session


You attract what you are, so be your best..
– Lynda Field

Leading a healthy lifestyle is the first step to staying motivated and high in energy. Lack of power and the right motivation can make you sluggish, tired, and sleepy at work.

The best way to revive your energy is to do some physical activities in the morning. You can try brisk walking, jogging, cycling, or even a 7-minutes workout before starting the day. It will uplift your mood and help you stay productive throughout the day.

A well-built body and mind are pivotal in today's era. Daily exercise adds discipline and improves time management skills and other health benefits.


3. Look Into Your Eating Habits


Like food is to the body, self-talk is to the mind. Don't let any junk thoughts repeat in your head.
– Maddy Malhotra

Healthful nutrients will help your body to remain active even on your most hectic days at work. Diet and nutrition have a significant role in constant motivation, determination, and prospect.

According to WHO, a well-balanced diet protects against many chronic diseases like heart disease, diabetes, and cancer. Eating various foods and consuming less salt, sugars, and saturated and industrially-produced trans-fats are essential in the long term.

Making mindful eating choices will keep you in shape, and it will outsource persistence to hover your focus at work. Fruits and vegetables are energy boosters. So, set your health goals in a weekly chart. Add all the essential nourishment that the body requires to consume for prevailing well-being.

4. Cut Down On Smoking

It always seems impossible until it is done.
– Nelson Mandela

Quitting smoking is one of the most important steps people can take to improve their health. Despite knowing the negative consequences, one finds it hard to stop. If you have been smoking for a long time, you can still lower the number.

Smoking contributes to poor reproductive health outcomes, cardiovascular diseases, chronic obstructive pulmonary disease (COPD), and cancer. It has many adverse effects on physical health and mental health.

For many, smoking is a medium of relieving tension at work, even though it can be the major cause of fatigue. One must understand that quitting yields greater health benefits.

Read: Implementation of Smoke Cessation Programs in the Workplace

5. Get Some Good Sleep

When you are enthusiastic about what you do, you feel this positive energy. It's very simple.
– Paulo Coelho

Getting good sleep is extremely important, and 7-8 hours of sleep is as vital as eating and exercising. Feeling tired and persistent exhaustion is anticipated due to sleep deprivation. And it highly contributes to absenteeism, lack of productivity, and lower energy at the office.

According to research, cognition, concentration, productivity, and performance are all negatively affected by sleep deprivation. A good nap also improves problem-solving skills and enhances memory rendition in both children and adults.

Mental health troubles, such as unhappiness or stress, are strongly linked to poor sleep quality. It always takes away the ability to focus at work. Therefore, take a sleep challenge to lead a rejuvenated and vibrant work life.

6. Nourish Your Intellectual Wellness


Your inner thoughts aren't truly hidden. Their essence reflects in your energy. Energy speaks what you don't.
– Drishti Bablani

Are you seeking ways to raise your creativity skills, increase cognitive ability, and improve overall wellness and contentment? If so, it's time to concentrate on intellectual health. Intellectual well-being is an active intention of working towards an optimal imaginative state.

Intellectual wellness usefulness;

  • Deposit new ideas and outlook
  • Allows critical thinking
  • Improves goals and vision
  • Lifts social health
  • Bolsters belief system
  • Enhances potential and power
  • Enlivens open-mindedness

So, elevate yourself with intellectual curiosity, retrieve motivation, and feel more energized around your office space.

7. Mind Your Spiritual Health


Be a positive energy trampoline – absorb what you need and rebound more back.
– Dave Carolan

Enriching spiritual wellness helps one seek inspiration and makes one generous to things surrounding one. It enhances overall health and amplifies positive emotions.

And allows an individual to find the true purpose in life. A spiritually enlightened human remains motivated and owns an elevated soul.

Even to thrive at the workplace, amidst the hustle and bustle, spiritual wellness helps. Besides it,

  • It drives your empathy
  • Improves social connection
  • Manages stress
  • Stimulates happiness
  • Enhances gratefulness
  • Develops more positive relations

So, let yourself flourish through the journey of spiritual wellness and find success in life.

Read: 71 Spiritual Wellness Quotes To Rekindle Your Employees Absolute Well-being

8. Stay Hydrated To Level-up


In order to carry a positive action, we must develop here a positive vision.
– Dalai Lama

Do you know if you are not hydrated, your physical body suffers? It can alter body temperature control, reduce motivation, and increase tiredness. When our bodies don't get enough water, they stop performing optimally. And lower energy is due to dehydration, which makes one sluggish, tired, moody, and reduces decision-making ability.

Our bodies are made up of 60% water. And, studies have shown not having enough water in a day decreases short-term memory, psychomotor and active memory skills. Therefore, consider staying hydrated to remain enthusiastic and perform better at the workplace.

Ensure your body is replenished with the essential fluid nutrients, especially during the summers.

Related: Water Challenge: A Step towards a Healthy Lifestyle

9. Upgrade Your Social Health


The energy of the mind is the essence of life.
– Aristotle

Social health implies a degree of happiness and a sense of belongingness with oneself and the surrounding. Social well-being is one great pillar of health and wellness.

If you are peppy, you can always win people's heart at the home or office.

Social wellness enhances communication skills adaptability, improves network, and uplifts mood.

Socially healthy employees are:

  • Less stressed and more productive
  • Healthy
  • Serves their company better
  • Resilient
  • Loyal
  • More confident and creative

So, to remain in good health, focus on your social health, and it will help you lead a quality life.

10. A Steaming Mug Of Coffee

It takes as much energy to wish as it does to plan.
– Eleanor Roosevelt

A cup of hot coffee is all everyone needs while working. Not just because it's a favored beverage, but it also has additional health benefits. Coffee contains caffeine which helps fight against fatigue and works as an energy booster.

According to experts, people consume around 2.25 billion cups of coffee per day. Coffee contains nutrients like riboflavin (vitamin B2), niacin (vitamin B3), magnesium, potassium, and antioxidants.

Coffee is a buzzer to release stress and stay focused. However, too much caffeine can be harmful. So, let coffee bring back your charm at work.

Related: 81 Self-Motivation Quotes To Balance A Perfect Professional And Personal Life

11. Practice Self-care Rituals


Try to be a rainbow in someone's cloud.
– Maya Angelou

Self-care is self-love, which is a positive feeling to prioritize. If you haven't discovered the reason for your persistent negative well-being, it's time you give it a thought.

Today, looking after oneself is paramount. Often, we feel low due to our work stress, and our energy gets drained by the end of the day. But, self-care acts as a booster of our daily inspiration and self-esteem. It helps relieve the mental and physical burden we go through every day.

Here are a few self-care tips to re-energize your soul with the optimal level of care;

  • Take a mindful walk in the nature
  • Read some books
  • Listen to soothing music
  • Take a social media detox
  • Set affirmations
  • Do journaling
  • Indulge in skin-care routine
  • Be kind to yourself and others
  • Keep your space clean
  • Indulge in outdoor activities

Enjoy some "self-time" whenever you can. Being gentle, understanding, and loving yourself is the first step towards it.

Related: 78 Social Media Detox Quotes To Refuel Your Well-being At Work

12. Say No To Alcohol


The beginning is always today.
– Mary Shelley

Alcohol doesn't make you low or high in power simply by drinking it. It rather slows down messages between the brain and the body, reducing the reaction time.

Too much drinking is likely to lead you to alcohol abuse. Many are not even aware of its effects on their minds and bodies. Understanding its limits will prevent burnout, anxiety, depression, inhibition, including behavioral and physical conditions.

Remember, you don't need unhealthy substances to motivate yourself or reach your optimal energy level. Limit your alcohol intake and focus on healthy lifestyle choices, even if it is the weekend.

Read: Substance Abuse in The Workplace - An Employee Health Epidemic

13. Extract Mindfulness


Energy flows where attention goes.
– James Redfield

Recreating your surroundings with mindfulness can transform your overall well-being. Mindfulness allows consciousness to breathe in. No matter how stress-provoking and anxiety-filled your work is, a mindful person knows how to remain calm. They are always aware and fully present.

Dwelling in the past, worrying about deadlines, and conflicts with co-workers are unavoidable. But, if you practice mindfulness, it beats negativity. It allows one to rise above all externalities and distractions that hamper the functioning of the mind.

Find focus, tranquility, and relaxed awareness by training oneself to be mindful. It helps you reconnect with your people and nature. Moreover, at the workplace, it makes you more resilient.

Here are a few tips to indulge in mindfulness exercises;


The miracles of motivation are visible in how you lead your lives. As you constantly respond to changes in your surroundings, you need ample energy to take curative action in the face of health and wellness prerequisites.

Stimulation is a robust resource that allows one to adapt, function productively, and maintain a lifestyle. Our world is constantly changing in matters of health or other success opportunities.

While motivation is a psychological state linked to our physiology, and your energy is the driving force to balance both in life. If not apprehended or taken care of, it will deplete your mind and body functioning, and your well-being will suffer.

This article is written by Parismita Goswami who is a content writer and marketer at Vantage Circle. A feverish poet and cinephile with an intense taste for music, specifically rock, she has the heart of an explorer, learner, and is a lover of the Himalayas. To get in touch, reach out to

Vantage Fit Logo

Vantage Fit - A complete AI-Powered Solution for seamless implementation of your Corporate Wellness Program to nurture a healthy and engaged workforce

Vantage Fit Implementation Guide
The Guide to Corporate Wellness Implementation with Vantage Fit
Schedule a Vantage Fit Demo

How Corporate Wellness Program can Help Your Organisation


Discover Personalized Corporate
Wellness Solutions Today !

Get Corporate Wellness Tips



Subscribe to our blog today