Physically or mentally exhausted after work? Here are 6 ways to boost your energy and your mood (almost) instantaneously After a busy day at work, you’re finally home. There are still a few things you’d like to get done around the house — but the couch is calling your name, and you’re already picturing a relaxing evening.
If you often feel too physically exhausted after work to do the things you enjoy, you’re not alone. Fortunately, there are a few quick ways to recharge your body, boost your mood, and beat the tiredness after work.
Here are six ways to refuel and refresh yourself in under an hour – no couch required.
1. Prioritize Movement It might seem counterintuitive, but a little exercise can work wonders to shake off fatigue and help with mental exhaustion after work. Try going for a brisk walk or following a quick 15-20-minute workout to get your blood flowing. Physical activity releases endorphins, which can give you that instant mood boost and help you unwind after a mentally challenging day. Choose something you enjoy and don’t stress over it being intense. The key is to simply get moving.
Tip: A great way to motivate yourself to prioritize movement is by getting a gym membership! At Sigma Performance Training, all of our memberships include personal training, so you’ll be more likely to show up, stay accountable, and maximize your potential. Try a free session on us and see how it helps boost your energy after work!
2. Practice Mindfulness If you’re mentally exhausted after work, taking a few minutes to clear your mind can help reduce mental fatigue. A quick breathing exercise, a short meditation, or simply a few quiet moments with your eyes closed can work wonders to rejuvenate your mental energy. Try deep breathing—inhale for a count of four, hold for four, and exhale for four. Just five minutes of this practice can help you feel more grounded and ready to enjoy the rest of your day.
3. Take a Power Nap A short 10-20 minute nap can be surprisingly refreshing. Set a timer, close your eyes, and let your mind drift without worrying about falling into a deep sleep. This rest period allows your brain to reset, leaving you feeling more alert and focused.
4. Enjoy a Healthy Snack What you eat impacts your energy. Low energy often signals low blood sugar, which can happen if you haven’t eaten recently or are running on a diet low in nutrients. Reach for a snack that combines protein, healthy fats, and complex carbs for lasting energy – think yogurt with nuts, or apple slices with almond butter. Bonus tip: Dehydration can also contribute to fatigue. Grab a glass of water or an herbal tea to stay refreshed and energized.
5. Introduce a Self-care Routine Self-care doesn’t have to be a full spa day. Simple, quick self-care practices—like singing along to a favorite song, doing a five-minute skincare routine, or reading a few pages of a book—can go a long way toward resetting your mind and body. Take five to ten minutes to do something for yourself. Choose something easy and enjoyable, so it doesn’t end up feeling like a chore.
6. Prioritize Your Sleep Schedule This tip requires a bit more planning, but if you’re routinely physically exhausted after work, establishing a consistent evening routine can contribute to higher energy levels long-term. Create a relaxing pre-sleep ritual: limit screen time, lower the lights, and avoid large meals or caffeine in the evening. These simple steps promote deeper sleep, so you wake up feeling recharged and ready to tackle the day ahead.
If you’re tired of feeling physically exhausted after work, incorporate these methods into your routine. You’ll be surprised how taking a few minutes for yourself can turn after-work exhaustion into energy. Finding ways to recharge your mind and your body can make your evenings more fulfilling and help you bring your best self to every part of your life.
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