You don’t need another coffee – or a complete lifestyle overhaul.
Some days we feel on top of the world. Other days, we’re running on empty before lunch. And while we often look for quick fixes, the real secret to feeling more energised isn’t about adding more to your plate. It’s about approaching your energy with intention.
Instead of pushing through fatigue, what if you gave your body the rhythm it’s craving? This article explores one small but powerful shift that can help you feel clearer, calmer, and more sustainably energised – without needing to try harder.
Time is Limited. Energy is Not.
Everyone has the same 24 hours in a day – but not everyone feels the same doing it. That’s because time is a fixed resource, but energy is something you can actively manage and regenerate.
Energy comes from more than rest or fuel – it comes from how we pace ourselves, how we pause, and how we reconnect. On days when your energy feels low, it’s often less about how much you have to do and more about how you’re doing it.
This is where small, consistent pauses throughout your day can help you reset, replenish, and show up with more presence – whether you’re in a meeting, chasing deadlines, or simply trying to get through the afternoon.
The Science Behind Small Pauses
While holidays and full days off are wonderful for recovery, science shows that frequent, shorter pauses throughout the week are just as powerful – sometimes even more so – for sustained energy and mental clarity.
Let’s look at the four main types of restorative pauses proven to help you feel more energised:
Lunchtime Pauses
Taking even 30 minutes away from your desk during lunch has been shown to lower exhaustion and boost mental energy. A 2016 study by Korpela et al. found that regular lunchtime breaks improved energy and even led to more sustained productivity over time.
Social Connection Pauses
Pausing to have a chat, laugh, or connect with others activates your nervous system’s social engagement state – leaving you feeling refreshed, not distracted. Sharing space and stories with people – even briefly – has been shown to increase your sense of wellbeing.
Micro-Pauses
These are the few-minute breathers – getting a drink, stretching, looking out the window. A 2017 study by Kim, Park, and Niu highlighted that micro-pauses can improve focus and prevent mental fatigue. You don’t need long to reset – just intentional moments.
Relaxation Pauses
Pauses that help the body reset physically and emotionally – like slow breathing, meditation, or even lying down with your eyes closed – are deeply restorative. These types of pauses bring your nervous system back to baseline, reducing stress and allowing energy to return naturally.
Simple Ways to Add a Pause to Your Day
Adding restorative moments doesn’t need to disrupt your schedule. Here are a few ways to build them in:
- Set a visual reminder: Use post-it notes or phone reminders to prompt gentle pauses.
- Coordinate with others: Take breaks with colleagues or housemates to make them more enjoyable – and more likely to happen.
- Try something small and pleasurable: A cup of tea on the balcony, a quick barefoot walk in the grass, a stretch to your favourite song.
- Plan ahead: Book in a relaxing mid-week activity – having it in the calendar increases your chance of follow-through.
- Reflect on the impact: Noticing how you feel after even the smallest reset helps your body build a positive feedback loop.
The more consistently you practise, the more naturally your body will shift into a rhythm that supports you – not drains you.
What You Might Notice
After just a week or two of embedding intentional pauses into your day, you may begin to:
- Feel more energised in the morning and early afternoon
- Notice clearer thinking and better decision-making
- Experience less emotional reactivity and more grounded calm
- Reduce reliance on caffeine or external energy boosts
- Feel more connected to your body’s needs and signals
You’re not broken or lazy for feeling tired. Your body’s asking for rhythm. And with the right rhythm, you can create energy – not chase it.
Conclusion: The Key to Feel More Energised Starts With You
You don’t have to wait until burnout hits. Learning to honour your energy in the small moments is what sustains you in the big ones. Feeling more energised isn’t about intensity or hustle – it’s about tuning in, pacing yourself, and giving your body permission to reset.
Start small. Choose one moment each day to pause and check in. Breathe deeper, step away from the screen, stretch, move, or simply be still. These small resets are like deposits into your energy bank – restoring what life depletes.
Over time, you may find yourself becoming more resilient in the face of stress, more focused in your work, and more present in your relationships. And perhaps most importantly, you’ll remember what it feels like to move through your day with ease, not exhaustion.
Energy doesn’t come from doing more – it comes from doing what matters, with rhythm and intention.
Need a Midweek Reset?
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