14 Energy Reset Tips For Beginners

Hey there, fabulous ladies! If you’re in your 30s or beyond, you know that life can often feel like a whirlwind. Between work, family, and social commitments, it’s easy to feel drained. But don’t worry—we’re here to help you hit that refresh button and reclaim your energy! Below are 14 simple, effective tips to reset your energy levels and ignite your inner spark.

Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.

Affiliate Disclaimer: Some links on this site are affiliate links. If you make a purchase through them, we may earn a small commission (at no extra cost to you). See our official disclosure for more info.

Why Energy Reset?

Feeling low on energy is a common struggle, but it doesn’t have to be a permanent state. An energy reset can help you regain focus, boost productivity, and enhance your overall well-being.

Quick Checklist for Energy Boosting

Before diving in, here’s a quick checklist to get you started on your energy reset journey:

• [ ] Set a consistent sleep schedule
• [ ] Stay hydrated
• [ ] Eat energizing foods
• [ ] Move your body
• [ ] Take mindful breaks
• [ ] Limit screen time
• [ ] Connect with nature
• [ ] Practice gratitude
• [ ] Try deep breathing exercises
• [ ] Reduce sugar intake
• [ ] Create a calming environment
• [ ] Engage in creative activities
• [ ] Connect with loved ones
• [ ] Say “no” when necessary

Let’s break these down!

—

Most People Miss This Tiny Morning Coffee Trick 🔥

1. Set a Consistent Sleep Schedule

3-Day Energy & Metabolism Reset

Grab the 3-Day Energy & Metabolism Reset — a quick-start guide to feel lighter, more energized, and back in control.

Where should I send your free reset guide?

Get access

Why It Matters:

Quality sleep is a cornerstone of energy. Irregular sleep patterns can lead to fatigue and decreased productivity.

How to Do It:

• Go to bed and wake up at the same time every day, even on weekends.
• Create a calming bedtime routine (think reading, light stretching, or meditation).

Mini Checklist:

• [ ] Aim for 7-9 hours of sleep.
• [ ] Limit caffeine intake in the afternoon.

—

2. Stay Hydrated

Why It Matters:

Dehydration can zap your energy faster than you can say “coffee break.” Water is essential for every cell in your body.

How to Do It:

• Carry a reusable water bottle with you.
• Aim for at least 8 cups of water each day.

Mini Checklist:

• [ ] Add a slice of lemon or cucumber for flavor.
• [ ] Set reminders to drink water throughout the day.

—

3. Eat Energizing Foods

Why It Matters:

Nutrition directly impacts your energy levels. Choosing the right foods can help keep your energy stable.

How to Do It:

• Focus on whole, unprocessed foods. Think fruits, veggies, lean proteins, and whole grains.
• Avoid heavy meals that will make you feel sluggish.

Mini Checklist:

• [ ] Incorporate nuts and seeds for healthy fats.
• [ ] Snack on fruits for quick energy boosts.

—

4. Move Your Body

Why It Matters:

Regular movement increases blood flow and energy levels, and it doesn’t have to mean hitting the gym hard.

How to Do It:

• Find an activity you enjoy—dance, yoga, walking, or even gardening.
• Aim for at least 30 minutes of movement most days.

Mini Checklist:

• [ ] Take the stairs instead of the elevator.
• [ ] Schedule regular walk breaks during your day.

—

5. Take Mindful Breaks

Why It Matters:

Your brain can only focus for so long. Taking breaks can rejuvenate your mind and body.

How to Do It:

• Set a timer for focused work, followed by a break (try the Pomodoro Technique).
• Use breaks to stretch, breathe, or meditate.

Mini Checklist:

• [ ] Step outside for some fresh air.
• [ ] Practice a 5-minute mindfulness exercise.

—

6. Limit Screen Time

Why It Matters:

Too much screen time can lead to mental fatigue and disrupt your sleep.

How to Do It:

• Designate tech-free zones or times (like during meals).
• Use apps to monitor your screen time.

Mini Checklist:

• [ ] Unplug from devices an hour before bed.
• [ ] Engage in screen-free hobbies like reading or crafts.

—

7. Connect with Nature

Why It Matters:

Nature can be a powerful energizer. Fresh air and greenery can uplift your mood and energy levels.

How to Do It:

• Spend at least 20 minutes outside each day.
• Take a walk in a park or garden.

Mini Checklist:

• [ ] Plan a weekend hike or outdoor activity.
• [ ] Create a small indoor garden or bring in houseplants.

—

8. Practice Gratitude

Why It Matters:

A positive mindset can elevate your energy and outlook on life.

How to Do It:

• Keep a gratitude journal where you write down things you’re thankful for.
• Share your gratitude with others.

Mini Checklist:

• [ ] Write down three things you’re grateful for each morning.
• [ ] Reflect on positive experiences at the end of the day.

—

9. Try Deep Breathing Exercises

Why It Matters:

Deep breathing can reduce stress and increase oxygen flow, leading to improved energy.

How to Do It:

• Practice simple breathing techniques, like inhaling for 4 counts, holding for 4, and exhaling for 4.

Mini Checklist:

• [ ] Set aside 5 minutes each day for deep breathing.
• [ ] Use breathing apps or guided meditations for support.

—

10. Reduce Sugar Intake

Why It Matters:

While sugary snacks may offer a quick boost, they often lead to crashes.

How to Do It:

• Swap out sugary snacks for healthier options like fruits and nuts.
• Read labels to identify hidden sugars in packaged foods.

Mini Checklist:

• [ ] Cut down on sugary drinks.
• [ ] Opt for dark chocolate over candy bars.

—

11. Create a Calming Environment

Why It Matters:

Your surroundings can greatly affect your energy. A cluttered space can lead to a cluttered mind.

How to Do It:

• Declutter your living and workspaces.
• Use calming colors, scents, and lighting to create a serene atmosphere.

Mini Checklist:

• [ ] Incorporate soft music or nature sounds.
• [ ] Add scented candles or essential oils to your space.

—

12. Engage in Creative Activities

Why It Matters:

Creativity can be a fantastic outlet for stress and a way to boost energy levels.

How to Do It:

• Explore hobbies like painting, writing, or crafting.
• Join a class to learn something new.

Mini Checklist:

• [ ] Dedicate an hour each week to a creative pursuit.
• [ ] Share your creations with friends or online communities.

—

13. Connect with Loved Ones

Why It Matters:

Social connections can provide support and joy, lifting your energy levels.

How to Do It:

• Schedule regular catch-ups with friends or family, either in person or virtually.
• Join clubs or groups that share your interests.

Mini Checklist:

• [ ] Reach out to someone you haven’t spoken to in a while.
• [ ] Plan a weekend outing with friends.

—

14. Say “No” When Necessary

Why It Matters:

Overcommitting can drain your energy. It’s essential to prioritize your well-being.

How to Do It:

• Assess your current commitments and identify which are truly fulfilling.
• Practice assertiveness in declining invitations or requests that don’t serve you.

Mini Checklist:

• [ ] Make a list of your current commitments and evaluate their importance.
• [ ] Be honest with yourself and others about your limits.

—

“Your energy is your superpower—protect it fiercely and nourish it daily!”

—

Final Thoughts

Resetting your energy doesn’t have to be overwhelming! Incorporating even a few of these tips into your routine can lead to a noticeable difference in how you feel. Remember, the key is consistency and finding what works best for you.

So, what are you waiting for? Grab that water bottle, take a deep breath, and let’s get started on this energy reset adventure together. You got this! 🌟

Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.