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Energy Routine

Energy Routine

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by Alex Nekritin

CEO and Founder of Ultiself

Intro icon Energy Routine - Intro

Energy is a basic element for you to achieve your goals, be productive, and get the best out of yourself. 

Without it, you will lose a great deal of effort and time. Having enough energy allows you to make the most of your potential every day. 

Have you noticed that sometimes you have motivation but are not able to continue? Maybe you lack energy.

Here we give you a great routine to get energy and all its benefits.

Habits

Morning

Consume Healthy Fats

DESCRIPTION - Fats are an important source of energy for your body and its proper functioning. But there are some that are bad for your health. Consume monounsaturated and polyunsaturated fats, which are healthy. Consume salmon, herring, nuts, canola oil, avocado, olives regularly. Also avoid trans and saturated fats, which are present in processed foods, cheese, and red meat. The World Health Organization recommends eating 250-500 mg of omega-3 fatty acids every day.

ACTION - Consume salmon, herring, nuts, canola oil, avocado, olives regularly.

5X / WEEK

Best Time of Day: Morning

Take Vitamin b Complex

DESCRIPTION - This group of vitamins includes B1, B2, B2, B12, folic acid, and others. One of their main functions is to help obtain energy from the food we eat. Without them, the body cannot take advantage of our diet. Not having enough vitamin B6 or B12 can cause anemia, which leads to feelings of weakness and tiredness. Eat fish, chicken, beef, eggs, green leafy vegetables, beans, and some cereals to meet your need for these vitamins.

ACTION - Eat fish, chicken, beef, eggs, green leafy vegetables, beans, and some cereals regularly.

4X / WEEK

Best Time of Day: Morning

Morning Sun Exposure

DESCRIPTION - Getting sunlight has several health benefits. Sunlight helps stabilize your body's circadian rhythms. This allows you to have a better quality of sleep and increase your energy level. It also increases the level of vitamin D, which improves your mood and motivation. Try to get at least 15-20 minutes of sunlight at least five times a week. Do this in the morning, before 10 am, to get the full benefits and not to be harmed.

ACTION - Get at least 15-20 minutes of morning sunlight at least five times a week.

6X / WEEK

Best Time of Day: Morning

Take Ginseng

DESCRIPTION - Ginseng is an herb known to be an adaptogen. This means that it helps to improve the body's performance and helps to have greater endurance. It is known to give energy and act as an invigorator, especially Asian Ginseng. It also helps you recover faster after physical exertion. You can take it in a tea daily, add it to other meals or consume it as a supplement.

ACTION - Consume ginseng daily as a supplement, in tea, or as a cooking ingredient.

4X / WEEK

Best Time of Day: Morning

Afternoon

Consume Caffeine

DESCRIPTION - Sometimes what you need is a quick dose of energy. Caffeine is a chemical called trimethylxanthine, which accelerates cell activity. It makes you feel more active and alert. Its psychostimulant effect makes you perform better in your activities. Its effect can last up to six hours and can be found in drinks such as coffee, tea, or energy bars. Drink caffeine daily before 3 pm.

ACTION - Drink coffee or tea daily before 3 pm.

7X / WEEK

Best Time of Day: Afternoon

Evening

Digital sunset

DESCRIPTION - It's possible that the devices you use every day are draining your energy. The blue light produced by your phone, TV, or computer is causing the quality of your sleep to decline. If you don't sleep well, you will feel more exhausted and it will be difficult to focus. You won't have enough energy to do what you want. Avoid using any screen for at least an hour before you go to sleep. The quality of your sleep will improve and your performance will be higher the next day.

ACTION - Avoid being in front of any screen for at least 1 hour before going to sleep.

5X / WEEK

Best Time of Day: Evening

Sleep in blackout room

DESCRIPTION - You may not pay enough attention to the environment in which you sleep. The quality of your sleep depends on several elements. One of them is the level of light, which should be very low or none at all. In a dark room, melatonin production improves. This is a hormone that regulates sleep and wakefulness. If the quality of your sleep improves, you will have much more energy. Cut light sources in your room as much as possible to sleep better.

ACTION - Cut light sources in your room as much as possible to sleep better.

7X / WEEK

Best Time of Day: Evening

Any Time of Day

Redlight Therapy

DESCRIPTION - RedLight Therapy has several health benefits. One of them is that it improves the quality of your sleep, so you have more energy the next day. Exposure to this type of light before going to bed increases melatonin production. This is a natural hormone that regulates sleep and wakefulness. Get a red light lamp and use it for 10-15 minutes before going to sleep every day. Follow the instructions on the product to improve its performance and take care of your health.

ACTION - Get a red light lamp and use it for 10-15 minutes before going to sleep every day.

2X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Energy

Sources list icon

Sources

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  1. Effects of blue light on the circadian system and eye physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4734149/
  2. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
  3. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
  4. Benefits of Sunlight: A Bright Spot for Human Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
  5. Sunlight and Vitamin D: Necessary for Public Health. https://www.ncbi.nlm.nih.gov/pubmed/26098394
  6. Effects of Lights of Different Color Temperature on the Nocturnal Changes in Core Temperature and Melatonin in Humans. https://www.jstage.jst.go.jp/article/ahs/15/5/15_5_243/_article/-char/en
  7. The effect of caffeine on energy balance. https://www.ncbi.nlm.nih.gov/pubmed/27824614
  8. Twelve Simple Tips to Improve Your Sleep. http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips
  9. Actoprotective effect of ginseng: improving mental and physical performance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659633/
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 Health  Energy  Productivity
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