This 30-Second Habit Can Boost Energy Levels, Experts Say

Beth Ann Mayer

Woman with a 30 second habit to boost her energy levels

You may have scrolled past a TikTok or Instagram post about managing energy levels, but maybe you were too depleted to watch or swipe through the tiles. If this feeling is chronic, you may have low energy. It's worth looking into and trying to fix.

"Your overall energy level is often linked to overall performance and the ability to perform at your optimal level," says Dr. Michael Krychman, MD, a board-certified OB/GYN and medical director of Women’s Health Services at MemorialCare Saddleback Medical Center in Laguna Hills, California. "When you feel tired and disengaged, your work and productivity will be adversely affected."

If you have low energy—especially if it's linked to burnout from a too-cramped work schedule—the last thing you probably want to do is add another habit to your to-do list. However, a pair of doctors and a mental health counselor say that energy-boosting habits don't have to take hours. They don't have to even take a minute. One 30-second habit can leave you feeling recharged.

Related: This Is the #1 Bad Habit Contributing to Low Energy, According to Primary Care Docs

The No. 1 Habit To Improve Energy Levels in 30 Seconds Flat

Breathe. Seriously, that's it. The life-giving action you perform multiple times per day can change energy levels quickly if you take a short time to focus on it.

We all forget to breathe as we get busy. Spending even 30 seconds doing some deep breathing and even mindful clearing of the mind can help.

"We all forget to breathe as we get busy," says Dr. Alex Dimitriu, MD, who is double board-certified in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine. "Spending even 30 seconds doing some deep breathing and even mindful clearing of the mind can help."

It may sound so obvious and even a bit cliche. However, that's part of the habit's appeal: it's accessible.

"For many of us who wish there were more hours in the day, deep breathing and focused mind exercises are easy to implement and can be performed in any place and at any time," Dr. Krychman says.

Another expert shares that taking short, 30-second breaks is beneficial, especially when adding a mindful breathing exercise.

"A regular mindfulness practice can help to center your thoughts and attention and practice noticing the present without worrying about the past or stressing about the future," Felicity Bernard, MA, LCMHC, the clinic director of Ellie Mental Health Manchester, New Hampshire. "Being in this moment and appreciating the good around us can keep our energy levels in check and help us to feel more satisfied and accomplished in our lives."

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How To Implement 30-Second Breathwork Into Your Day

1. Ditch your electronics

The key is to focus on the breath. That means ditching your phone, tablet and computer...for just 30 seconds (we promise). 

"Simply take a 30-second break from all electronic devices and sit quietly and clear your mind of all the outside noise-inducing stress from work responsibilities and other emotional and physical stressors," says Dr. Krychman.

Bernard says you may need to get up from your workspace and find somewhere quiet.

2. Just breathe.

"Just perform some deep breathing—at least 10 times—slowly relaxing as you inhale and then exhale," Krychman says. "You feel your stress levels decrease and your energy levels increase."

3. Try a body scan

Breathing sounds simple, we do it all the time. However, focusing on the breath can be a challenge. If you're struggling, try a body scan, which gives you something to focus on besides your inhales and exhales.

"Close your eyes and, starting at your feet, scan your body, noticing anywhere you may be holding tension or restless," Bernard says. "Breath into those areas, tighten and slowly release and relax, exhaling the tension. Take inventory of any barriers to continuing your current task and make adjustments as needed."

Related: So THAT'S Why You're Hungrier Than Usual at Night

Other Habits To Manage Energy Levels

Dr. Dimitriu says that going outside and logging some gentle movement for as little as 30 seconds can also assist with energy management.

"Moving around the office, up and down the stairs or even lifting some weights...help get the blood flowing," Dr. Dimitru explains. "Fresh air and natural light are also markedly helpful. Step outside for even 30 seconds to breathe and stretch...Don't just sit at your desk and power through it with more coffee or emails."

While 30-second habits can go a long way, Bernard says some lifestyle tweaks will take longer. However, they're worth prioritizing.

"Studies show that habits such as regular sleep, eating a balanced diet and getting regular exercise can help you to maintain a steady emotional state, decreasing your vulnerability to become overwhelmed," Bernard says.

Dr. Dimitriu agrees that sleep is crucial. "Sleep likes regular hours, time to slow down and unwind before bed," says Dr. Dimitriu, adding he tells patients to log off tech at 10 p.m. and that a cool, dark bedroom makes a solid sleep environment.

In other words, while sleep may take time out of your busy day, it's time well spent (and should improve your productivity and quality of work and life the next day). "I cannot say enough about the interplay between sleep, energy and mood," says Dr. Dimitriu. "Being tired or low energy makes people more impulsive, internally and externally."

Next up: The 2 Biggest Signs of Heart Valve Damage, According to Cardiologists

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