We live in overwhelmingly stressful times. We’ve just been through a global pandemic that left a significant imprint on our mental and physical health. The cost of living has skyrocketed, meaning many of us have to work more just to make ends meet. On top of that, we’re constantly bombarded with negative news throughout the day via online platforms.

Oh, and I almost forgot—most of us on this side of the world are living off the Standard American Diet. All of these factors directly impact our mood, energy, and ability to function optimally.

Whether you work a 9-to-5 job or stay at home with kids, chances are you’ve struggled with low energy levels. You’re not alone.

The truth is: we’re all different, and what works for one person may not work for another. That said, there are some universal daily habits that can help increase energy, reduce stress, and improve mental clarity for nearly everyone.

Even if life feels too hectic, you can still carve out a few minutes a day to care for yourself. These five tips are simple, doable, and incredibly effective.

 

1. Hydration

It’s no surprise that water is vital to our health. Staying properly hydrated:

  • Delivers nutrients to cells

  • Regulates body temperature

  • Removes toxins

  • Lubricates joints

Meanwhile, excess intake of coffee, alcohol, juice, and sodas (yes—even diet sodas) can dehydrate the body, deplete nutrients, damage cells, and promote inflammation.

Tip:
Filter your water. Canadian tap water has been shown to contain antibiotics, arsenic, pesticides, herbicides, lead, iron, and more. You don’t need to spend hundreds—there are budget-friendly filtration options that work well.

Jazz it up with lemon slices or fresh/frozen berries!

 

2. Nutrient-Dense Foods

Diets high in processed food, sugar, and saturated fats wreak havoc on the body. Did you know processed meats are classified as a Class 1 carcinogen by the World Health Organization?

This kind of diet can contribute to:

  • Brain fog

  • Fatigue

  • Irritability

  • Chronic disease

  • Anxiety & depression

Whole foods, on the other hand, fight inflammation, detoxify the body, and nourish your cells. Switching to whole, unprocessed foods can noticeably improve your energy, mood, and reduce overall pain.

Tips:

  • If it comes in a box, ditch it.

  • If it’s canned, pass.

  • If you can’t pronounce the ingredients, say no.

  • Stay away from anything with high-fructose corn syrup.

 

3. Exercise / Movement

Movement doesn’t have to mean two hours at the gym. It could be:

  • 20 minutes of yoga in your living room

  • Ecstatic dance

  • A quick walk around the block

  • Jumping rope or stretching

Movement improves circulation, relieves stress, strengthens the body, and supports your lymphatic system—which doesn’t have a pump of its own and relies on movement to clear waste.

With more people working from home than ever, sedentary lifestyles are becoming the norm. This has been linked to higher rates of cardiovascular disease, diabetes, weight gain, joint pain, osteoporosis, and depression.

 

4. Meditation

Research shows that daily mindfulness meditation can actually rewire your brain. Practicing mindfulness for just 25 minutes a day has been shown to reduce stress and boost energy.

It’s about bringing your awareness to the present moment—observing what you’re thinking and feeling without judging it.

You can practice anywhere, for any amount of time—even on your morning commute.

Tips:

  • New to meditation? Try guided meditations with the Calm or Headspace apps.

  • Start with just 5 minutes and build from there.

 

5. Sleep

Sleep is one of the most important foundations of physical and mental health. Quality sleep:

  • Detoxifies the brain

  • Repairs cells and tissues

  • Balances hormones

  • Even helps burn fat

If you struggle with poor sleep or wake up frequently, try switching up your evening routine to improve your sleep hygiene.

Tips:

  • Avoid screens at least 30 minutes before bed

  • Keep your phone in another room to avoid 4 a.m. scrolling

  • Take a warm bath to relax your nervous system

  • Struggle with restless legs? You might need magnesium bisglycinate—a game-changer when taken 1 hour before bed.

 

We may not be able to control everything happening in the world, but we can control our daily habits. By making small, consistent changes—like staying hydrated, eating real food, moving your body, meditating, and getting enough rest—you’ll begin to feel more energized, calm, and mentally clear.

These small shifts can lead to massive transformations.