15 Tips to Increase Mental Energy

What Is Mental Energy?

Mental energy refers to the ability or willingness to perform cognitive tasks, like problem-solving, sustaining attention, focusing, and making decisions. Just like people need physical energy to climb a set of stairs or lift heavy objects, we also need mental energy to carry out mental work.¹

When mental energy is low, you may feel like you have brain fog, and are easily distracted or unfocused. Some of the reasons why someone might feel like their mental energy is low include a sense of being pulled in multiple directions at once, juggling the demands of personal life, family, or work, multitasking, or feeling overstimulated by your environment.

15 Tips for Increasing Your Mental Energy

There are many ways to increase mental energy, including focusing on something different, taking a mental break, or taking good care of yourself physically. If you feel foggy, unable to concentrate on mental work, or your mind energy is lagging, think of this as a message from your mind letting you know that it needs to recharge.

While there are several tips on this list, don’t feel like you need to try them all immediately. Start with a couple and see what works for you, then add to or change your routine when you need a new way to boost your energy levels.

Here are 15 tips to help increase your mental energy:

1. Practice Affirmations

Research shows that positive affirmations can help you feel more relaxed, motivated, and confident. The next time your mind energy is low and you are struggling with self-doubt, try repeating a positive affirmation, such as, “ I am focused and competent,” or “I am well-prepared and have what it takes to succeed.”²

2. Think Positive

Negative self-talk can be a self-fulfilling prophecy. When you think thoughts like, “I can’t do this,” “I’m a failure,” or “I’m too exhausted,” your brain makes new connections to reinforce those negative thoughts. The process of neuroplasticity allows you to rewire those thoughts to be more positive. Remind yourself that you are capable.³

3. Focus on Relationships That Bring You Joy

Spend time with people who bring you joy, make you feel happy, or make you laugh. Positive, uplifting relationships can help take the focus off of your thoughts and worries and help you mentally and emotionally recharge.

4. Move Your Body

Exercise has many mental health benefits, and has been long been known to help clear the mind, improve mood, and increase focus. It doesn’t have to be a gigantic workout, either! Start by getting up from your desk, stretching your legs, and taking a short, brisk walk.

5. Meditate

Meditation is a way to increase focus and strengthen mental energy and attention. Start with a two-minute breath practice. Set a timer, get into a comfortable position and breathe. Say to yourself, “Breathing in, breathing out.” If your mind chatters, that’s OK! The goal isn’t to have a blank mind but to focus on the breath. When your mind wanders, gently bring your attention back to your breath. There are many apps for meditation that can make picking up the practice a lot easier.

6. Focus on One Thing at a Time

When we think that we’re multitasking, we are usually just switching between multiple tasks in a distracted way. This can create stress and anxiety, reduce focus, and sap mind energy. Instead, try focusing on one task at a time.

7. Do a Puzzle

Sudoku, crossword, jigsaw, logic…Whichever type of puzzle you like can be great for increasing mental energy. It gives your brain something different to focus on and uses different neural pathways than the mental work of usual daily tasks.

8. Practice Mindfulness

Mindfulness is simply noticing what is happening in the present moment without judging it or trying to change anything. Try noticing five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.

9. Do Nothing

Are you feeling mentally exhausted? Maybe it’s time to do absolutely nothing for a while! Stare at a wall or close your eyes for a few moments. Enjoy some quiet and allow your tired mind to rest and your mental energy to recharge.

10. Journal

Take a moment to write out your thoughts. Journaling is a great way to get things off your mind and onto paper and increase your mental energy. The best part about it is that there is no “right” way to journal; just grab a pen and paper and start writing.

11. Make a List

Having a lot of things rattling around your head and taking up space on your mental to-do list can be exhausting. Take a few minutes to update your list, whether on paper or whichever system you choose, to free up some mental energy.

12. Take Regular Breaks

Make it a habit to take a break and recharge at regular intervals throughout the day. For example, every 90 minutes, I get up and walk around for five minutes. Or I stand up and stretch. This allows you to regularly renew your mental energy and prevent it from becoming depleted.⁴

13. Sleep Well

A good night’s sleep is critical for good mental energy. Establish a calming bedtime routine to help you wind down and relax before bed. Make sure you have a comfortable, calm environment and set yourself up for the best sleep possible.⁵

14. Get a Change of Scenery

Sometimes, just working in a different space can give you a little mental boost. If possible, try moving to a different desk for the day. Work at the library or a coffee shop. Or if you usually work somewhere noisy, try someplace quiet. Switch it up and notice what happens to your mental energy.

15. Speak to a Mental Health Professional

If you continue to struggle with concentration, attention, mood, or mental energy in spite of trying to make positive changes, these could be symptoms of an underlying mental health concern, or even a physical health problem. Talking to your primary care physician to rule out any biological issue and then finding a licensed mental health professional can help. Start your search in an online therapist directory.