Need more energy to get through the day?
Work these habits into your daily schedule:
1) Develop a morning routine to give your day more structure, be more productive earlier in the day, and help you focus on what you need to do.
2) Start the day with breakfast that is quick and easy to make, is well-balanced, and gives you lots of energy with protein and vitamins. For example:
- Put half a cup of Greek yogurt in a dish (if you need to bring it to work or school, use a mason jar or any glass container with a lid).
- On top, add layers of granola (1 big tablespoon), some nuts (walnuts, almonds, cashews, pumpkin seeds, sunflower seeds, Brazil nuts), and 1 cup of fresh fruit, sliced or diced (grapefruit, orange, banana, papaya, mango, apple, pear, berries).
- Add some cinnamon on top, and drizzle with a bit of raw honey.
3) Get your body moving. Choose some type of physical activity that you can do consistently. It doesn't have to be a 2-hour workout at the gym. Instead, try a shorter workout earlier in the day to get you energized:
- a morning yoga routine
- a set of Hindu pushups or sun salutation poses
- a quick power walk through the neighborhood
- a 20-30 minute run
4) Use the Pomodoro technique for deep work. It can help you focus better, keep your work time structured, and ensure that you don't waste time and mental energy on things that are less relevant.
5) Listen to podcasts whenever you're on the move (during your commute, shopping for groceries, cooking, cleaning, washing the dishes, walking the dog). Here are some podcast ideas:
- Achieve Your Goals with Hal Elrod (creator of The Miracle Morning, provides ideas to cultivate a morning routine and be productive early in the day)
- Ask Altucher (Q&A sessions with entrepreneur/investor/writer, where he responds to questions from listeners on a variety of topics)
- Optimize with Brian Johnson (condensed big ideas from the best books on optimal living and also micro classes on how to apply these ideas)
- Happier With Gretchen Rubin (a fun show led by bestselling author of "The Happiness Project" with small ideas you can apply to your life to exercise your happiness muscle)
- Question of the Day (a show for people short on time and long on curiosity, with a lot of good humor in trying to answer the question at hand)
6) Spend time with people who are positive, intelligent, witty, and playful. Be mindful of the limited free time you have during the day. Do not surrender it to people who zap your energy, are continuously rude or disrespectful, speak negatively about their lives (or yours), require you to devote long stretches of time to listen to their problems, or who demonstrate any type of behavior you consider toxic.
7) Meditate. Train your brain to be more calm and quiet by meditating for 10 minutes each day. This practice can help you deal better with the thousands of random thoughts that may contribute to your feeling stressed, rushed, and overwhelmed. Think of it as mental hygiene. Theapp is easy, fun, and great for beginners.
8) Sleep. Aim for a solid 7-8 hours of uninterrupted sleep. Don't avoid it or think it is not important. Chronic sleep deprivation can reduce your cognitive abilities, can impact your concentration, and can even.
9) Take power naps. Take a break for about 30 minutes in the afternoon; find a comfortable space (a couch, an armchair, your bed). Block away environmental noise with noise-canceling headphones. If you prefer, you can listen to music that can help you relax (anything that is instrumental; it can be classical music, chillout,).
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