Several years ago I had the amazing experience of working with a VNA (visiting nurses association) in Santa Cruz that really drove this point home for me. I was asked by the managerial team to create a fun and engaging wellness program for this office full of women with extremely different health profiles, some of whom found the idea of the program extremely daunting.

I realized some creativity would be paramount to equally engage such a diverse team around the delicate subject of personal fitness, so instead of jumping right into goal setting strategies, I introduced the idea of morning energy building tips as a starting point.

The team loved the simplicity, and the results. They expressed feeling more positive and motivated to stay on track with their goals, regardless of how challenging it was for some of them.

My experience has shown and research proves that an integrated approach to change is always the most effective. Individual energy levels are determined by a combination of biology, lifestyle and nutrition choices. While your biological makeup is difficult to change, lifestyle factors are, if not easy, at least doable. And managing your energy level is a great place to start!

Ready to take your focus and motivation to the next level? These energy-boosting tips take just a few minutes, yet the energizing effects can be enough to carry you all the way through your morning.

Lose the snooze; studies show that the extra sleep you gain from hitting the snooze button does nothing to improve your energy, in fact, just the opposite. So move that alarm clock across the room if you have to, set it at the time you really need to get up, and start your day off right!

Set your direction; taking a moment to set an intention for the day lets you align your focus with your goals. Since energy is the focus here, try keeping that intention top of mind throughout your day and see where it takes you!

Just breathe; research shows that we’re actually running low on oxygen first thing in the morning, so stopping to take 5 slow, deep breaths, making sure to fully exhale on the outbreath, is an energizing way to begin your morning.

Rehydrate right (with pure, noncaffeinated* water); after 8 hours without hydration, you’re ready for a refill to control hunger pangs and to help you to fully wake up.

Hold the joe (just for an hour of so); *when you wait 60-90 minutes for your cortisol levels to peak before drinking your first cup of coffee, you’ll get the most of that caffeine boost and maintain healthy cortisol levels on through into the afternoon.

Skip the sugar; most of us consume at least 2x the daily amount recommended by the American Heart Association. Not only does this dramatically increase risk of diet-related disease, it puts your body on an energy roller coaster that may last all day long. Juices, smoothies may sound healthy, but these and coffee drinks are key sources. Always read the label to check the sugar count, and opt for low or sugar-free (tea is a personal favorite).

Crank up the tunes; always a favorite! Whether you’re in the kitchen or in your car, find some fun, energizing music and crank it up! (extra credit; sing along!)

Wondering if these tips work? Track your progress! Schedule an energy check in mid-morning, at the same time, on the day you practice these tips, then compare it with a day you don’t. Put it a to-do item to assess your mood and energy levels on a scale of 1-5 and write down the results. Compare and contrast to see what works for you. Send me an email; [email protected], I would love to hear how it goes!

About the Author, Elizabeth Borelli

About the author

Elizabeth Borelli is a professionally trained career coach, curriculum developer and workshop facilitator.  Frustrated by a lack of resources for candidates ready to return to work after a career break, she created CareerBuilder Bootcamps; a set of interactive, online courses to accelerate job search success.

Engaging, online courses combined with one-to-one coaching calls prepare job seekers to find the right new career opportunities, helping them to stay positive and engaged throughout the process.

Are you considering returning to work after a career break in 2019, but not sure you’re ready?  Take the quiz!


  • Elizabeth Borelli, PCC

    Breathe into Breakthrough, FREE 10-day mini-workshop! Visit to learn more

    Thrive Global,

    Elizabeth Borelli, PCC combines a BA in psychology, multiple certifications in ICF-accredited life coaching, eCornell plant based nutrition certification and YTT yoga teacher training into a unique mind-body approach to health and wellness. Her popular Breathe Into Breakthrough free workshops are a great way to learn breath-based stress reduction practices in just 10 days, 10 minutes a day, no yoga pants required!  Visit to learn more Elizabeth is a frequent podcast guest and Thrive Global blogger. Her work has been featured in KTUV Wellness Weds. and MindBodyGreen.  She is the author of Happy Planet Diet – Plant-based Guidelines and Recipes for Healthy Eating on a Budget and founder of Tonic & Bloom, a line of hand-blended, plant-based teas.