How to Fix Your Energy

Why You're Always Tired (And What to Do About It)

Have you ever asked yourself why you're constantly tired, unmotivated, or in a low mood—even on days when you're not doing much at all?

Most people assume it's because they didn't get enough sleep, need more coffee, or just need to "try harder." But the truth is much more complex. Energy isn't a simple thing. It comes from three deeply interconnected sources that affect your entire system—your mind, your body, and your biochemistry.

To feel better, perform at your best, and actually enjoy your life, you need to look at all three sides of your energy.

The 3 Sides of Energy

1. Biochemistry – Your Internal Chemistry

Your body’s internal systems—hormones, vitamins, neurotransmitters, and cellular processes—affect how you think, feel, and act. If something is off in your biochemistry, like a vitamin D deficiency or a hormonal imbalance, you’ll feel tired, emotionally flat, or foggy—no matter how motivated you try to be.

Sometimes the answer isn’t in your mindset or your habits—it’s in your blood. That’s why it’s so important to check your basic health markers from time to time.

Think of it like this: your body is a system, and if the fuel or wiring is wrong, everything else suffers—even if you're doing "all the right things."

2. Brain – Your Psychological Energy

Your brain is like your energy management center. One of the key systems involved is called the reticular formation. It decides what you pay attention to, how alert you feel, and how much mental energy you have access to.

Here’s something most people don’t realize:

You already have enough energy—but most of it is wasted.

Thousands of years ago, humans needed a ton of energy to survive: to hunt, escape predators, and endure dangerous environments. Our brains evolved to overproduce energy to make sure we stayed alert and alive.

But today? We don’t run from wild animals. We have air conditioning, food delivery, and technology to handle most challenges. That leftover energy? We burn it on stress, anxiety, mindless scrolling, and distractions.

We flood our brains with stimulation—videos, gossip, bad news, to-do lists—and overload the parts of the brain responsible for fear and worry. That’s why so many people feel overwhelmed, sad, or mentally exhausted. Not because they’re weak—but because their brain is overstimulated and poorly directed.

The good news is: the reticular formation produces more than enough energy for your goals.

The bad news: if you don’t manage your focus, that energy is wasted.

3. Physical Condition – Your Body’s State

This includes your physical health: your body fat levels, quality of sleep, diet, level of movement, and even gut health (your microbiome). If you eat poorly, don’t sleep well, or live a sedentary life, your physical body starts dragging everything else down.

Poor physical condition doesn’t just make you tired—it affects your hormones, your mood, your motivation, and even how you think. It’s all connected.

Stress is another factor. A little short-term stress (like giving a presentation or meeting your boss) can be okay—even helpful. But chronic stress—the kind that comes from money problems, bad relationships, or mental overload—quietly and constantly drains your energy. Over time, it wears down your mind and body like a slow leak.

So… What Can You Actually Do About It?

Here’s a list of practical things you can do to reclaim your energy from all three sides:

✅ Check Your Biochemistry

Get your blood tested. You might be low in key nutrients like iron, vitamin D, magnesium, or B12. These aren’t just minor issues—they can completely shift your mood, energy, and mental clarity. If your body is running low on something, fix that first.

Supplements can help, but they’re not magic. Combine them with real food, proper sleep, and daily movement for the best results.

✅ Take a Digital Detox

Your brain wasn't designed for endless notifications, short videos, and non-stop comparisons. Take a break from social media, negative news, and other low-quality content.

Start with one hour a day with your phone on airplane mode—or go tech-free every Sunday.

Give your brain room to breathe.

✅ Take Care of Your Body

• Move at least 3–4 times a week. Even walking is enough to help reset your body and brain.

• Eat real food. Add more fruits, vegetables, and healthy fats. You don’t need to be perfect—just aim for better.

• Sleep better. Focus on sleep quality, not just quantity. A consistent bedtime, no screens before bed, and a dark room can change everything.

• Stay hydrated. Sometimes fatigue is just mild dehydration in disguise.

✅ Pay Attention to Your Emotions

Track your mood. What gives you energy? What drains you?

Write it down. You'll start to notice patterns.

Cut out energy vampires: toxic conversations, negative content, and draining people. Spend more time with those who uplift you and inspire you.

✅ Choose Better Influences

Who do you follow? Who do you talk to? What do you consume daily?

Your brain absorbs everything. If you constantly feed it drama, fear, or negativity, your energy will reflect that. Surround yourself with positive influences—coaches, books, podcasts, mentors, or friends who help you grow.

✅ Clear Unfinished Business

Unfinished tasks and unresolved issues quietly steal your mental energy. They sit in the background of your mind and slowly wear you down.

Use tools like Kaizen planning, the Eisenhower Matrix, or even simple to-do lists to get things moving again. Don’t let little things pile up.

✅ Take Breaks

You’re not a machine. After a mentally demanding task, switch to a physical one—or vice versa. After hours of talking or working on a screen, go for a walk. Or lie down with a book. Small breaks can help your brain reset.

✅ Cut Bad Habits (or At Least Reduce Them)

Habits like smoking, drinking, junk food, or binge-watching TV might give you a quick dopamine hit—but they rob your long-term energy. If you can’t quit right away, start reducing. Every bit helps.