Slowly implement the habits one at a time. is a good way to stay consistent. Whenever you're adding any kind of new activity in your life. If you're not passionate about it, then you most likely won't have the motivation to develop the habit. The passion will help you maintain motivation to keep the consistency to build the habit.

1. Identify what activities are energy draining or enhancing.

Scale your activities from one to ten as either draining or enhancing. Eliminate any energy draining activities, and add in restful self care throughout the day. Start to do things differently or easier so they're not so energy-draining. The key is to figure out a life balance of; being active, productive, and balancing our energy needs with restful self-care activities.

2. Set daily goals based on how you feel energetically each day.

Goal stacking based on your energy will help you be more accountable, and use your time more wisely. It will allow you to have more consistent energy throughout the day. Getting the more difficult tasks done in the morning will allow you to have some early success. Which brings a nice confidence booster to start the day.

Setting goals of what I want to accomplish each day, and how much energy they will take. I Identify the energy-draining goals, and balance them out with relaxing self care in between. I stack the day with the more difficult activities earlier when I have energy and finish with smaller tasks near the end of the day.

3. Slowly implement the physical lifestyle habit changes.

I recommend doing them in this order.

Sleep is definitely the hardest thing and still is for me to improve. Sleep is taken for granted it's a non-productive thing we have to do, but we'd rather be doing entertaining things. If you don't sleep you will be constantly tired, gain weight, have brain fog, and be lethargic in the morning. Not to mention atrocious mental clarity will make getting through the mid afternoon slump unbearable.

My top tips are to follow the 10–3–2–1 method:

10 hours before bed stop drinking coffee.3 hours before bed stop eating.2 hours before bed stop drinking water.1 hour before bed stop looking at screens.

Diet My basic guideline for diet is figure out how to eat for your body. Aryveda dosha diet works great. Eat as much whole foods as possible. Try Intermittent fasting or juice fasting can help with energy. Check your protein count is around 0.6g/lb of bodyweight. Cut out the simple carbs is the most difficult process, and replacing them with more fibrous fruits and vegetables. Find a diet you can maintain consistently. Some fad diets can be used intermittently to address a specific condition. Find your ideal weight and eat and exercise to maintain it.

Exercise Finding an exercise that you enjoy and you're passionate about is the most important part. Do an exercise that increases your heart rate ,so you sweat for 30 minutes a day is important for your heart. If your struggling with motivation to exercise then join a group. Meet people there and find an accountability partner, or recruit a friend. those struggling with energy issues are not exercising, and it's easy to fall into the trap of I'm too tired to exercise. The main benefit of exercising is the increase in our circulation. That benefits our heart and cardiovascular system.

Socializing I find socializing the majority of the time is a great mood booster. We are social creatures, and when we're in isolation too long we're prone to depression. Socializing and exercise combined is good for your mental well being. If you're having anxiety about socializing, then do it in small exposures. There's no way to get over social anxiety if you're not exposing yourself a bit to social situations. Especially socializing with people that will enhance your energy is important.

4. schedule 15 minutes of restorative energy-enhancing activities every two hours. This might be challenging at work, but if you have an office on your own, scheduling in 15 minutes will make you much more productive. I recommend these simple activities; meditation, body weight exercises, Chi Gong, breath work, and a power walk. If you're working from home a 15-minute power nap can be an excellent way to boost your energy in the mid-afternoon.

5. have your hormones checked for any chronic fatigue conditions. if you've tried all the previous steps, and you made the changes over a three-month period. If you still feel like you're lacking energy, then it might be time to go and see a doctor.Once you reach your 40s having your hormones checked can uncover reasons for fatigue. Potential problems could be depression or anxiety. It could be mood is causing you to feel energetically drained. Its possible to have a chronic fatigue condition like; HPA axis dysfunction, hypothyroidism, low iron, or a chronic fatigue syndrome sensitivity.