4 Evidence-Based Strategies That Maximize Your Energy At Work

Lieke ten Brummelhuis, Contributor Feb. 27, 2025, With the end of February in sight, we get a faint preview of spring, along with the hope that our

With the end of February in sight, we get a faint preview of spring, along with the hope that our energy levels will rise again soon. Whereas seasonal fatigue is particularly prevalent among those living in cold or wet winter climates, being tired at work is common for many Americans. A 2020 study by the National Sleep Foundation found that Americans feel sleepy on an average of three days a week, and 53 percent of employees occasionally feel so tired that they are less productive at work. The most logical advice is to sleep at least seven hours each night. In addition to healthy sleep habits, there are other things you can do to increase your energy at work.

Take Microbreaks

Microbreaks are short, unscheduled breaks during the workday. During a microbreak, an employee does an activity of their choice to take a brief respite from work. Such activities include stretching, getting coffee, or surfing online for fun. In a study led by Professor Zacher from the University of Leipzig, 214 full-time employees filled out a brief log each hour of one workday. The researchers found that employees felt more energetic and less fatigued after a microbreak. This is not a one-off finding. At least 22 studies show the importance of taking short breaks at work regularly. Whether it is a five-minute walk around the office, reading a book for ten minutes, or asking your coworker about their weekend, these short moments effectively boost your energy.

Listen to Music

While listening to music might not be possible in all jobs, it has been proven to increase mood in some work settings. For instance, when followed over five weeks, software developers’ moods improved when they were allowed to listen to music and firmly dipped in the week that music was removed. It also took these designers longer to complete their tasks when they did not listen to music. Although music certainly has the potential to lift your mood, researchers warn that upbeat but calm music is more likely to help with mood while keeping up performance than sad, very complex, or loud music. In other words, finding a middle ground where music inspires but does not distract is important.

Exercise During the Workday

Exercise costs energy, so it sounds counterintuitive to go for a workout while you are low in energy at work. However, research shows that a visit to the gym might be just what you need to feel more energetic at work. Researchers from the University of Bristol asked 221 employees who used onsite exercise facilities to fill out a diary on one workout day and one non-workout day. Their mood was much better on workday days than on non-workout days, helping these employees to perform better.

In a study published in the Journal of Applied Psychology, my colleagues and I did something similar. We asked employees who regularly exercise to fill out four brief logs daily during one workweek. When employees exercised before or during the workday, they did not feel tired. Instead, the workout made them feel good about themselves, boosting confidence at work. Coworkers recognized their positive attitude and rated their performance higher on workout days than non-workout days.

Find the Right Activity After Work

A final strategy for feeling energetic at work starts the evening before. What you do after work can influence how you feel in the morning. Activities that give you energy often have a low-duty profile, such as watching a movie, meeting with friends, or doing sports. It can help to mix and match activities during and after the day. If you have talked to people at work all day, choosing a relaxing activity (e.g., yoga, watching TV, reading a book) makes more sense than going out for dinner with friends. If you have worked behind your desk all day by yourself, jogging or calling a friend can be effective strategies to gather energy for the next day.

In addition, align what you do after work with what you enjoy or find meaningful. In a study with Professor Trougakos from the University of Toronto, we looked at the activities people did after work and how motivated they were for those activities. It turned out that relaxing activities and exercise only worked for those who truly wanted to do those activities and genuinely enjoyed them. In other words, watching a show you do not like might not help you recover optimally. Similarly, going for a run because others expect you to is unlikely to help you feel energetic the next day.

Plan For The Long Game

Making changes to your lifestyle is never easy. The following tips might help you develop a successful energy management strategy that you can stick to in the long run.

• Make it a routine. Go over the above strategies to see if there is one you can easily integrate into your daily or weekly schedule. Make it a habit. For instance, listen to music after your lunch dip every day or get up to hydrate every two hours.
• Don’t do too much at once. Life is busy for most people. Trying to cram too many strategies into one week might be overwhelming and lead you to give up on them altogether. Pick one or two strategies that stand out, set realistic goals, and commit to them. For instance, walk or bike to work once a week or meet friends for dinner every other week.
• Challenge yourself. Think about activities you can do after work that challenge you. Engrossing yourself in something new is the perfect way to forget about work. Learning a new skills also makes you feel good about yourself.

Most importantly, have fun while you try new things. Keeping up your energy levels should be fun, not another task on your to-do list. Do not give up if the first thing you try does not work for you. Try different music, lighter (or more intense) workouts, new microbreaks, or other activities after work until you find something that fits your preferences and schedule.

By Lieke ten Brummelhuis, Contributor

Posted: to Wealth Management News on Thu, Feb 27, 2025
Updated: Thu, Feb 27, 2025