In a world that glorifies hustle, it's easy to feel like being drained is just part of the deal. But if you're building a business or navigating a full career, your energy and focus are two of your most valuable assets—and they deserve protection.
The good news? You don’t need to overhaul your life to feel more energized. These small lifestyle shifts can create real, sustainable momentum.
Here are 10 simple habits that can make a big difference:
Before checking your phone, give yourself 10–15 minutes to wake up without screens. Use this time to stretch, journal, or just sit quietly. You’ll reduce morning anxiety and reclaim your attention before the world takes it.
(This has been a difficult one for me, but I recently removed my phone from my bedside table and into another room to charge overnight.)
Dehydration zaps focus. Start your day with a glass of water before your first cup of caffeine. It rehydrates your brain and helps your system reset after sleep.
I always have a 750 mL water bottle full. The first thing I’ll do is walk to the kitchen and drink about half of it.
Your brain needs to know when work ends. Try a short routine—closing your laptop, writing down tomorrow’s to-dos, and stepping away. It signals to your body and mind that it’s time to rest.
You don’t need an hour at the gym. Just 5 minutes of movement every hour and a half—walk, stretch, dance—can reset your focus and increase blood flow to the brain.
With that being said, I typically start my day by going to the gym or getting in some sort of movement at home. It’s not a perfect routine, but it works.
Constant pings fracture your focus. Turn off non-essential notifications and schedule check-in times for social and email. Your brain will thank you. I never have audible notifications on my phone; it’s always on silent, and I get to it periodically throughout the day.
Instead of overwhelming yourself with 10 things, choose one key task each day that moves the needle forward. Focus creates momentum. Momentum builds confidence.
I like to have 3 main tasks for the day that move me closer to my main goals. But 1 is a good start.
Your brain burns a lot of calories. Think in terms of fuel: whole grains, healthy fats, leafy greens, and protein-rich snacks can keep your energy steady.
Starting the day with some oatmeal and protein after the gym allows me to start on a good note. Find a simple and easy meal to get going and stick with it.
Sleep isn’t a luxury—it’s a performance tool. Aim for 7–8 hours and wind down with a consistent routine. Try cutting screens 30 minutes before bed and dimming the lights to support melatonin production.
As I’ve gotten older, I realized that I need more sleep. Or at least that’s what my body is telling me. Don’t shortchange yourself on good quality rest each day.
Use tools like the Pomodoro method (25 minutes on, 5 minutes off) to maximize attention spans. You'll get more done in less time without burning out.
Important tasks should be prioritized and focused on individually if you can. 30 tabs open on your computer aren’t helping anyone!
Your environment impacts your energy. Clear the clutter, let in natural light, and add a small detail you love—a candle, plant, or photo. When your space feels good, you do too.
I love a clean, minimal, and simple space. This means a clean desk without random items and a good aesthetic that I like working in.
Small shifts > big overhauls. You don’t need to change everything—just start with one habit.
Your energy is a resource. Protect it like you would your time or money.
Focus can be trained. The more you practice intentional habits, the easier it becomes to stay clear and productive.
You don’t need to burn out to build something meaningful. In fact, your best work often comes when you feel your best. Start with one of these shifts and build from there—your future self will thank you.
Want more ways to work smarter and live better?
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Chris M Wilson
Chris Wilson is a motivational keynote speaker, aviator, and entrepreneur from Vancouver, BC, Canada. He helps leaders turn change into momentum with speaking, coaching and community.
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