We often think productivity means working longer hours, but in reality, your energy level determines how much you can get done. Feeling tired at work is common. A study by Virgin Plus found that 76 per cent of employees feel lethargic most days. Low energy can lower workplace productivity, raise stress, and turn simple tasks into challenges.
Research shows that you can actually boost your energy at work, not just use it up. A few small daily habits can help you stay energised, increase focus, and avoid fatigue at work.
1. Take Short Breaks to Reset Your Mind
Working nonstop might feel productive, but it drains your focus rapidly. Research from the University of Illinois shows that short breaks can boost focus and performance at work (University of Illinois, 2011). Even 5–10 minutes away from your screen can recharge you. Try stretching, walking around, or practising deep breathing before you return to your tasks.
2. Stay Hydrated Throughout the Day
Dehydration is one of the biggest hidden causes of fatigue. According to the CDC, staying hydrated improves brain function, mood, and energy levels. Keep a refillable bottle at your desk and drink water at regular intervals to maintain hydration.
3. Choose Light, Balanced Meals and Snacks
That mid-day slump after a heavy lunch isn’t in your head. Studies published in The American Journal of Clinical Nutrition link high-sugar, processed foods to reduced energy and lower productivity. Choose fruits, nuts, and protein-packed snacks for steady energy and better workplace productivity.
4. Engage in Regular Physical Activity
Sitting for long hours can make you sluggish. Harvard Health says that even short activities like stretching or walking can improve circulation and lower stress. Try a few desk stretches or a quick walk to refresh your energy and increase focus at work.
5. Break Big Tasks into Smaller Steps
Large, overwhelming tasks can drain your motivation. The American Psychological Association recommends breaking work into smaller goals. This helps lower stress and boost performance. Ticking off mini-tasks builds momentum and keeps your energy levels steady throughout the day.
6. Use Music or a Change of Environment
Music therapy research shows that listening to upbeat, instrumental music can reduce fatigue and increase productivity. A change of scenery, like moving to a different room or desk, can also refresh your focus and keep you engaged.
7. Prioritise Sleep and Rest Outside of Work
No amount of caffeine can replace a good night’s rest. The National Sleep Foundation recommends 7–9 hours of sleep for adults to maintain focus and productivity. Lack of sleep hurts creativity and problem-solving, making work seem more challenging than it actually is.
Mindset Shifts That Help
Boosting energy isn’t only about physical habits. Adjusting your mindset matters too.
Match important tasks to your peak energy hours.
Allow yourself to pause when your body signals tiredness.
Remember that resting isn’t “wasting time”; it’s part of productivity.
Conclusion
Small habits, when practised with consistency, accumulate over time. Take breaks, eat well, move often, and prioritise rest. Doing these can help you boost your energy at work and stay productive without burning out.
Which of these small habits do you already practice at work? Share your go-to energy booster in the comments your tip might help someone else.