If there’s one complaint that comes up in just about every group chat, Slack thread, and Sunday dinner, it’s I’m tired. Not just the “I stayed up too late binge-watching” or “I haven’t been sleeping well” kind, but a feel-it-to-the-core fatigue that you can’t seem to kick no matter how much caffeine you drink or how early you call it a night.
Blame it on the constant cycle of bad news, endless emails, or just the pressure to keep up with all that modern life asks—we’re all feeling it: tapped out. While we can’t check out and bed rot 24/7, we can change how we show up each day. So we put together a 7-day energy challenge, with one simple, intentional activity each day to help you get out of the slump. Keep reading for the game plan you can start anytime and come back to whenever you need it.
How to Follow the Challenge
Follow this challenge when you feel stuck in a rut, unmotivated, or just plain tired, or use it as you need a little extra focus as we transition between seasons. The idea is that you can use these next seven days to remove the things that are draining your energy, and add in intentional foundational practices that will greatly improve your energy. But the thing that would drain your energy even more? Trying to do too much or feeling overwhelmed.
So we’ve designed this challenge as a simple reset you can do anytime or come back to whenever you need it. The key is to keep it simple. Each day, focus only on that day’s challenge. If it feels good, you can carry the previous day’s challenges with you as you go. For example, for Day 2, just focus on that day’s challenge. But maybe you feel ready to keep it up for the next day as you add in Day 3’s challenge. By Day 7, you’ll have naturally built a routine that leaves you feeling reset and re-energized, without ever overwhelming yourself.
The 7-Day “Master Your Energy” Challenge
Day 1: Listen to April’s Curriculum: Your Glow-Up Guide to Mastering Your Energy
If you feel exhausted, overwhelmed, or like your brain has 47 tabs open at all times, this episode is for you. So often we think the problem is that we need more discipline, more motivation, or better habits. But the truth is you just need more energy. In this month’s curriculum episode, Josie’s talking about the real foundation of a fulfilling life: your energy. She breaks down the three steps to mastering your energy, and you’ll also get simple homework assignments and exercises to help you apply this lesson plan throughout the month so you can start feeling more energized, focused, and aligned in your life. If you’ve been feeling burned out, overstimulated, or stuck in low-battery mode, this episode will show you how to recharge your life.
You’ll learn: A simple exercise to redesign how your energy is spent this week, why energy—not discipline—is the real key to productivity and fulfillment, how your brain manages energy through a process called allostasis, the surprising daily habits that skyrocket or completely deplete your energy, and the role emotional labor and multitasking quietly plays in your energy.
Listen to: April’s Curriculum: Your Glow-Up Guide to Mastering Your Energy
Day 2: Get Morning Sunlight Exposure For 15 Minutes
Ask just about any pro—from wellness experts to neuroscientists—and you’ll hear the same thing: getting sunlight first thing in the morning is one of the simplest, most powerful ways to boost your energy. It comes down to your circadian rhythm, which is regulated by light exposure. Early light exposure signals to your brain (specifically your circadian rhythm) that it’s time to be awake, which increases alertness, sharpens focus, and helps regulate key hormones like cortisol and melatonin. Research shows that getting sunlight within the first hour of waking can lead to more sustained energy during the day and better sleep at night—so you’re not just feeling more energized now, you’re setting yourself up to wake up feeling better tomorrow, too.
According to Dr. Andrew Huberman, it doesn’t take much. All you need is 5-10 minutes on a sunny day, or 15-30 minutes when it’s overcast to reap the benefits. That can look like taking a quick walk, sitting on a park bench, or sipping coffee on the balcony. Don’t forget your SPF!
Read: This Free, 10-Minute Morning Routine Hack Honestly Changed My Life
Day 3: Eat At Least 20g of Protein With Breakfast
Call it overplayed, but the “get enough protein” advice has a lot going for it—especially right after you get up. A protein-forward breakfast sets the tone for your hormones, metabolism, and energy levels for the rest of the day (see: the 30/30/30 method). Try swapping your usual grab-and-go breakfast for something more protein-packed, and you’ll likely find that you have steadier energy and fewer mid-morning crashes.
Eggs are the obvious default, but that doesn’t mean it has to be yet another omelet (eggs every day, in this economy?). Whether it’s a chocolate peanut butter protein smoothie (arguably an elite combo), no-bake protein balls that double as a treat, or a vegan breakfast burrito (yes, plant-based can be high in protein, too), you won’t miss your played-out scramble. Aim for at least 20-30 grams of protein, keeping in mind your individual protein needs, depending on your activity level and health goals.
Read: 20 High-Protein Breakfast Ideas That Don’t Include Eggs
Day 4: Do Movement Snacks Throughout The Day
They might not look like a “real” workout according to diet culture standards we’ve been sold, but movement snacks—quick bursts of activity throughout the day—can be just as effective (if not more) than logging a full hour at the gym. The gist: Even short bouts of movement (as little as 20 seconds) can improve your fitness, as long as they’re done regularly. And since they’re flexible and easy to fit in anytime, anywhere, any way, you’re far more likely to stick with them.
There’s no set schedule, no rules, and no one “right” way to do it (kind of the point). Stack a few minutes in the morning, add them in between meetings, or use them as a reset every time you step away from your desk. Trust us: going for a quick walk, doing a 5-minute yoga flow, or even doing 10 jumping jacks will do more to beat your afternoon slump than another coffee. If you want some structure, try this no-frills, repeatable circuit:
- 30 seconds: Bodyweight squats
- 30 seconds: Push-ups (modify on knees or against a desk or bench)
- 30 seconds: Jumping jacks
- 30 seconds: Lunges
- 30 seconds: Plank hold
Read: ‘Exercise Snacking’ Is Easier And Gives You Better Results Than a 60-Minute Workout
Day 5: Drink At Least 85 oz. of Water
Another not-so-revolutionary but still worth heeding piece of wellness wisdom: drink enough water. Because when you don’t, the usual suspects show up: low energy, brain fog, poor sleep, sluggish digestion. Research consistently shows that even mild dehydration can lead to fatigue, brain fog, and lower energy, so staying well-hydrated is one of the easiest ways to feel better fast (studies have found that losing as little as 1–2% of your body’s water can impair concentration, increase fatigue, and even affect mood).
Forget the outdated eight-glasses-a-day rule, our hydration needs aren’t one-size-fits-all—they vary based on factors like age, sex, size, and physical activity levels. But if you’re looking for a baseline, some research points to about 2.5–3 liters per day (85–100 ounces) as enough for most women to optimize energy. More specifically, shoot for around half your body weight in ounces as the minimum (so if you weigh 140 pounds, that’s roughly 70 ounces).
Tips to actually hit 85-100 ounces in real life:
- Start your morning with 16–20 oz of water right away (this alone can noticeably boost energy)
- Keep a water bottle with you and sip consistently vs. chugging
- Add electrolytes or a pinch of sea salt and lemon if you’re feeling especially drained (this helps absorption)
- Take a cue from #WaterTok and make it sexy, AKA romanticize your water. Think frozen fruit ice cubes (strawberries, citrus, cucumber) or herbal tea cubes to chill your drink without watering it down, or sipping flat or sparkling water from a wine glass to make the experience indulgent, à la Tamburello.
Read: Nutritionists Share 7 Simple Tricks To Effortlessly Boost Your Hydration
Day 6: Delay Caffeine For 60 Minutes & Take a 10-Minute Afternoon Walk
Especially when we’re at our groggiest, we will reach for coffee first thing after opening our eyes, and again when that afternoon slump hits. But these habits might be sabotaging your energy levels in the long run. Delaying caffeine in the morning and building in a short walk when your mid-afternoon dip hits works with your body’s natural energy rhythms instead of against them. When you wake up, your body has a natural spike in cortisol (your built-in “wake-up” hormone), and some research shows that drinking caffeine immediately might interfere with this process, making you more reliant on caffeine for energy and more prone to crashes later. Waiting 60–90 minutes may allow your body to fully wake up on its own first, leading to more stable energy rather than that caffeine spike-and-crash.
Instead of reaching for another coffee during the afternoon slump (any caffeine after noon can run the risk of affecting your sleep at night!), a 10-minute walk (especially outside) acts as a natural energy reset. Studies have found that even micro-walks can increase blood flow, improve mood, and reduce feelings of fatigue, often rivaling or even outperforming caffeine when it comes to boosting alertness. Plus, getting natural light during that walk (see Day #2!) can also help reinforce your circadian rhythm, giving you that much-needed second wind without disrupting your sleep later that night. You’re not overstimulating your system in the morning or relying on caffeine to push through the afternoon; you’re working with your body’s energy levels instead of against it, which results in better focus, fewer crashes, and steady, grounded energy that lasts.
READ: Is It Actually That Bad to Drink Coffee on an Empty Stomach?
Day 7: Set a Designated Sleep Routine 30-Minutes Before Bedtime
At the end of the day, the thing that affects our energy the most during the day is how well we slept the night before. We’re not in our college era of “I’ll sleep when I’m dead” mentality anymore; sleep is now a wellness non-negotiable, a core foundation for energy, mood, and long-term health. The harsh reality is not getting adequate sleep can be a detriment to your health, even if you eat well and exercise regularly. But what does that really look like? After all, you can spend eight hours in bed and still miss out on restorative deep sleep, leaving you groggy, unfocused, and anything but rested.
So what’s a girl to do? Ignore the sleepmaxxing noise and return to the basic sleep pillars: Go to bed and wake up at the same time every day (even on the weekends), limit your afternoon pick-me-ups, keep your bedroom a cool 65°F to 72°F, and soak up the vitamin D within an hour of waking up.
Read: The Hot Girl Nighttime Checklist
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through studies, articles, and is always first in line to try them firsthand.
Feature graphic images credited to: Ebony Forsyth | Dupe, Canva Creative Studio | Canva, Canva Creative Studio | Canva