4 easy ways how you can refill energy to be more productive

With discipline we can push productivity further; we can work more, learn more, and generally do more. However, we still have mental limits that simply can’t be surpassed. The harder it is to stay disciplined after a hard workday, the less exhausted we are. But to be more productive, just follow these ways how you can refill energy. This will give you more energy for work, there byincreasing your productivity.

1. Identify and eliminate your largest energy drains.

You only have a certain amount of energy; pushing further will just be exhausting and very challenging. While it’s still doable, it’s better to avoid things that drain your daily energy. Even if you find something entertaining, it’s unnecessary and will deplete your energy. Stuff like social media or a bad diet will inherently reduce the amount of energy you have.

This is a common problem in today’s young generation: we are permanently online. When you look in public, like on a train, you will see many people on their phones. People are either texting or watching short videos on platforms such as TikTok, Instagram, and YouTube. They think it’s their spare time during travel but don’t know how draining the activity can be. It steals not only your energy but also the feeling of time and reality.

If you use these apps regularly, then you should probably be without them for a while. Download a blocker app or uninstall Instagram, TikTok, and YouTube. Sure, sometimes Instagram can be useful. For these instances I only open Instagram and YouTube on my laptop. This way it’s more controlled and less unproductive. But keep in mind, other activities like this could also drain you. This includes using various social media platforms and other applications. Even if you are in your spare time, don’t spend too much time on a screen, except if you are working.

If you want to improve your energy, you should also be more organized. Plan your day, plan some breaks, and organize your workspace. The more unclean your room is, the more chaos there is in your entire day. You are more likely to become unproductive and waste time. This condition does not only affect your room but also your computer and phone. Keep it organized and clean. Once in a while you should also declutter them, because work over a while will make things messy. I have it a lot. After a while you have so many tabs open that it becomes harder to be productive.

2. Hydration and Nutrient Balance

Occasionally you are very focused on a learning or working phase, where you are really productive, but still you get exhausted. This exhaustion persists even when you steer clear of the previously discussed topics. But this is still little, and you should still avoid some other stuff and replace it with something useful.

Sugary diets, such as drinking soda or eating anything with artificial sugar or high fat content, can be draining. Such diets will exhaust you. It makes you unhealthy, and probably you will also gain body weight. Avoid these kinds of food, at least in the majority. It’s okay to eat something unhealthy occasionally, but you should not overestimate yourself.

Instead, focus on a diet that generally gives you energy. Proteins are especially important for satiety, but also vitamins and healthy calories. These will give you a healthy energy boost that can impact your productivity drastically.

Your body requires daily hydration in addition to the food you eat. Make sure you drink enough water daily, during and before you work. Usually it’s recommended to drink 0.03 L per kg of body weight, but if you work out or the weather is hot, you might need to drink even more.

Being hydrated is important for neurotransmitter synthesis. Not drinking enough will make you lose focus and drain your energy.

3. Movement

But if you are being productive but only sit on your laptop and work, it will exhaust you. Back pain is a common problem, especially for those who work in an office. Sitting in a chair for hours without moving is unhealthy.

However, you can reduce the back pain and regain some energy just by making small breaks. During these breaks, you should perform minor exercises such as push-ups or sit-ups, which will significantly improve your condition. This should not be your only exercise; going to the gym at least once a week will help you gain more energy, even if you spend it there. Back workouts will help with back pain, and neck workouts will help with neck pain.

Whatever you do, stay active, stay fit, and stay flexible. Jogging and cycling will improve your overall performance, making you more fit in daily life. Strength will help you with all kinds of work, but especially will fix any pain you get from sitting too long. If you don’t do this, excessive sitting will hurt your health in the long term. Being flexible, through short stretching exercises, will also improve your long-term health. Following these movement tips will make you a more energized person, which will also improve your productivity.

4. Mindfulness and Good Breaks

All these previous solutions are mostly physical; however, you also need to rest your soul and mind. You do this especially by taking breaks that are 5 minutes to 30 minutes. Sometimes even 60 minutes is okay. Yes, it’s important to be productive, and yes, you also need to do stuff. But if you force yourself to work without any breaks, you end up working less efficiently than with breaks. So instead, take good, healthy breaks.

Most people would then go on their phone, watch a movie, or use other forms of screen distraction. Like discussed above, this is not good and will only reduce your energy. You think a short phone break will help you relax and recharge, but it won’t. Instead, do something healthy. This is where mindfulness will be important.

Instead of scrolling through your phone, use the bigger breaks for mindfulness. Meditation is one way to reduce stress. You focus on your breath and live in the moment, without thinking about the work that has to be done. This activity will improve your level of productivity by giving you extra energy. It refills your mind.

Alternatively, you could also just be bored; relax in the moment. Or you could do a small nap, which is especially useful in between learning sessions. You can read more about learning and the brain here.

Conclusion

Refilling your energy isn’t about magic fixes. It’s about clearing what drains you, fueling your body right, moving with purpose, and truly resting your mind. When you eliminate social‑media traps and clutter, hydrate and eat smart, sneak in movement, and take mindful breaks, you give yourself the power to keep grinding without burning out. Discipline helps you push further, but these steps refill your tank so you can stay productive day after day. Start today, and watch your focus and drive soar.

What to Do

✔ Audit your day and cut out digital drains.
✔ Uninstall or block time‑sucking apps.
✔ Declutter your workspace every evening.
✔ Drink water often—aim for 0.03 L per kg.
✔ Swap soda and candy for nuts and fruit.
✔ Prep healthy snacks for the week.
✔ Stand up and stretch every hour.
✔ Do 5–10 push‑ups or squats on breaks.
✔ Hit the gym or go for a run once a week.
✔ Schedule 5–30 min breaks without screens.
✔ Meditate or focus on your breath.
✔ Take a short nap when you need it.
✔ Reflect on what works and adjust daily.