Physical energy is often more apparent to us than mental energy. It's the strength and stamina we require to engage in physical activities, from simple tasks like walking or lifting objects to more strenuous activities like running or weightlifting. In contrast, mental energy is subtler but just as significant.

It's the fuel that powers our brain, enabling us to concentrate, make decisions, and think creatively. One of the main differences between physical and mental energy lies in how they are energized.

While a cup of coffee or an energy drink can immediately boost energy in terms of physical stamina, mental energy requires a more comprehensive approach involving sleep, nutrition, exercise, and stress management.

Although they are distinct, physical and mental energy are intimately linked. For example, regular physical activity is known to enhance cognitive function and increase mental energy.

Exercise stimulates the release of chemicals in the brain, such as dopamine and serotonin, that not only make us feel happier but also help improve concentration and mental sharpness. At the same time, our mental state can also influence our physical energy. Chronic stress or mental health conditions like depression can lead to physical symptoms, including fatigue and lack of energy.

Thus, maintaining a healthy mind is equally crucial for sustaining physical energy. The key to unlocking more mental energy requires a multi-faceted approach.

Here are some ways you can nurture mental energy. Adequate sleep is crucial to our cognitive performance and gives us the motivation to get up and face the day with renewed vigor. While we sleep, our brain is hard at work, consolidating memories and removing toxic waste products that accumulate during the day.

Furthermore, a good night's sleep enables the brain to rejuvenate , preparing it for a new day of problem-solving, decision-making, and creativity. Sleep deprivation, on the other hand, can lead to a significant decline in mental energy.

Symptoms can range from reduced concentration and poor decision-making to difficulties in emotion regulation. To keep your mental energy at optimal levels, experts recommend everyone strive to achieve an average of seven to nine hours per night.

Our brain, like any other organ, needs adequate fuel to function effectively. Consuming a diet rich in whole grains, lean proteins, fruits, and vegetables can provide the brain with essential nutrients, including omega-3 fatty acids, antioxidants, and B vitamins.

These nutrients play a key role in supporting brain health and maintaining stable mental energy levels. However, a diet high in refined sugars and unhealthy fats can lead to oxidative stress in the brain, harming neurons and impairing cognitive function.

Physical activity is powerful for both physical and mental energy, and the health benefits of these activities extend beyond just muscle strength.

Numerous studies show the positive impact of regular exercise on brain health. Physical activity increases blood flow to the brain, ensuring it receives the oxygen and nutrients necessary for optimal function.

Moreover, exercise stimulates the release of brain-derived neurotrophic factor BDNF. This protein promotes the growth and survival of neurons, enhancing mental energy and cognitive abilities, including memory and learning.

So, whether it's a long walk, a yoga session, or a vigorous workout, any form of consistent exercise will significantly benefit your mental energy levels. While social media can be an invaluable tool for connection and information, it can also be a significant drain on mental energy when used excessively.

The constant stream of updates, news, and notifications can be overwhelming, draining our mental resources and leading to feelings of burnout.

Furthermore, social media can trigger feelings of anxiety and depression, further depleting mental energy. Thus, setting screen time limits is a practical step toward maintaining a healthy balance.

By using these platforms mindfully, you can preserve your mental energy and ensure that it's used in more productive and satisfying ways. Life today often seems to demand the speed and productivity of a marathon runner, leaving us with little time to stop, rest, or recharge.

This relentless pace can easily deplete our mental energy, making even the simplest tasks seem overwhelming. But don't despair; even in the midst of a hectic schedule, you can employ certain strategies to preserve and even boost your mental energy:. Smoking can reduce the efficiency of your lungs and make you feel tired.

Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels.

Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.

On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health.

In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.

In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class.

However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health. Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.

The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening.

If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

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Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.

The science of stamina has advanced to the point where individuals, teams, and whole organizations can, with some straightforward interventions, significantly increase their capacity to get things done. When we met him a year ago, he was working to hour days, felt perpetually exhausted, and found it difficult to fully engage with his family in the evenings, which left him feeling guilty and dissatisfied.

He slept poorly, made no time to exercise, and seldom ate healthy meals, instead grabbing a bite to eat on the run or while working at his desk.

Manage Your Energy, Not Your Time. by Tony Schwartz and Catherine McCarthy. Greg Mably. A version of this article appeared in the October issue of Harvard Business Review. Read more on Burnout or related topics Personal productivity , Managing employees and Personal strategy and style.

For HBR Subscribers. Show Reading List. Symptoms can range from reduced concentration and poor decision-making to difficulties in emotion regulation.

To keep your mental energy at optimal levels, experts recommend everyone strive to achieve an average of seven to nine hours per night. Our brain, like any other organ, needs adequate fuel to function effectively. Consuming a diet rich in whole grains, lean proteins, fruits, and vegetables can provide the brain with essential nutrients, including omega-3 fatty acids, antioxidants, and B vitamins.

These nutrients play a key role in supporting brain health and maintaining stable mental energy levels. However, a diet high in refined sugars and unhealthy fats can lead to oxidative stress in the brain, harming neurons and impairing cognitive function.

Physical activity is powerful for both physical and mental energy, and the health benefits of these activities extend beyond just muscle strength. Numerous studies show the positive impact of regular exercise on brain health. Physical activity increases blood flow to the brain, ensuring it receives the oxygen and nutrients necessary for optimal function.

Moreover, exercise stimulates the release of brain-derived neurotrophic factor BDNF. This protein promotes the growth and survival of neurons, enhancing mental energy and cognitive abilities, including memory and learning. So, whether it's a long walk, a yoga session, or a vigorous workout, any form of consistent exercise will significantly benefit your mental energy levels.

While social media can be an invaluable tool for connection and information, it can also be a significant drain on mental energy when used excessively.

The constant stream of updates, news, and notifications can be overwhelming, draining our mental resources and leading to feelings of burnout. Furthermore, social media can trigger feelings of anxiety and depression, further depleting mental energy.

Thus, setting screen time limits is a practical step toward maintaining a healthy balance. By using these platforms mindfully, you can preserve your mental energy and ensure that it's used in more productive and satisfying ways.

Life today often seems to demand the speed and productivity of a marathon runner, leaving us with little time to stop, rest, or recharge. This relentless pace can easily deplete our mental energy, making even the simplest tasks seem overwhelming.

But don't despair; even in the midst of a hectic schedule, you can employ certain strategies to preserve and even boost your mental energy:.

Planning your day, prioritizing tasks, and setting short-term, achievable goals can bring a sense of order to your mind, helping you stay focused and present. This mental organization reduces anxiety and stress levels, thereby conserving and even boosting your mental energy.

Remember to include breaks in your to-do list; regular intervals of rest can prevent burnout and keep your mental energy levels optimal. Chronic stress and overwork can lead to burnout, which is characterized by physical, emotional, and mental exhaustion.

Symptoms include cynicism, decreased productivity, and a sense of ineffectiveness. Recognizing these signs early is crucial. Once you acknowledge burnout, you can begin to restore balance by integrating rest, leisure, and self-care into your routine.

This approach will help keep your mental energy levels from dipping too low and ensure a more sustainable pace in the long run.

Various studies and research have shown that practicing mindfulness techniques can enhance mental clarity and focus. Mindfulness involves staying present and fully engaged in the present moment, which can prevent mental energy drain from constant multitasking or worrying about the future.

Techniques such as mindful breathing, yoga, and meditation can provide much-needed mental refreshment, helping you manage your mental energy more effectively. Our Alert and Focus Gummies are not a temporary pick-me-up nor a weight loss product; they are designed to support gradual, sustained mental energy over time.

But what makes them so special? The secret lies in our proprietary cellular energizer — M-Charge. Just as a rechargeable battery uses an electric current to restore its energy, M-Charge works at a cellular level to rejuvenate your mental energy.

Our M-Charge complex is a blend of key nutrients specifically formulated by physicians to support cellular health and encourage mental energy. The gummies also contain other beneficial ingredients that contribute to mental energy, such as B vitamins for supporting brain health and various antioxidants for fighting cellular damage.

Increasing mental energy involves more than just boosting your physical stamina or downing a cup of coffee. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.

Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:. Stress-induced emotions consume huge amounts of energy.

Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga , and tai chi are also effective tools for reducing stress. One of the main reasons for fatigue is overwork.

Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood.

When walking, pick up the pace periodically to get extra health benefits. You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.

And once you do fall asleep, its addictive power can kick in and awaken you with cravings. If you think you may be sleep-deprived, try getting less sleep.

This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.