Why am I writing about how to feel more energised? In my therapy room in my classroom, as a parent, within friendship groups, on social media, fatigue is a common complaint. Many people report feeling drained, sluggish, or mentally foggy even after getting enough sleep. While physical health and rest are important when you want to feel more energised, our psychology plays a powerful and is often overlooked when it comes to boosting energy levels. Our thoughts, behaviours, and emotions significantly influence how energised we feel throughout the day.Here today then, I’m sharing a range of evidence-based psychological strategies to help you feel more energised, more focused, and more motivated — all supported by scientific research, some of which form part of my clinical work, some which are better applied as a psychological life skill.
Why Use Psychology to Boost Energy?
Most people think of energy as a purely physical phenomenon. However, psychology shapes how we perceive fatigue, respond to stress, and use motivation to take action. By addressing the mental and emotional components of tiredness, we can unlock reserves of energy that go beyond rest or nutrition alone.According to health psychologist Dr Kelly McGonigal, “Energy is not just a state of the body; it’s a state of mind. What you think and believe shapes your biological energy levels.”Psychological techniques not only help reduce perceived fatigue but also enhance resilience, focus, and overall vitality. Harnessing these tools can give you a powerful advantage in both your personal and professional life and help you feel more energised when applied safely and effectively (I say safely; don’t ignore warning signs that indicate you need to take a break and get more rest or eat more healthily etc).
Reframe Fatigue as a Signal — Not a Sentence
Fatigue is often misunderstood. Psychologists explain that our perception of energy can be shaped by our beliefs. If we view tiredness as a permanent state, we become passive. However, reframing it as a temporary signal allows us to take constructive action.A study by Crum et al. (2013) found that people who believed a workout was energising felt more revitalised than those who viewed it as tiring — even when both groups did the same exercise. This shows that mindset alters the body’s response.Try this: When you feel tired, ask yourself: “What is my body or mind asking for right now?” This small shift encourages problem-solving rather than helplessness.
Use Visualisation to Spark Vitality
Mental imagery isn’t just for athletes. Psychologists have shown that visualising energy and motivation can increase actual feelings of energy. A 2015 study by Stephan et al. demonstrated that imagery interventions increased physical performance and reduced fatigue in participants.Try this: Close your eyes and vividly imagine yourself full of vitality — moving with purpose, speaking with energy, glowing with enthusiasm. Doing this for just a few minutes a day can prime your brain and body for action.Self-hypnosis can advance imagination and visualisation skills and help with several of the other points on this page, learn more at this page of this college website: Learn Self-Hypnosis Here.
Regulate Your Internal Dialogue
That voice in your head matters if you want to feel more energised. Self-talk that is negative or defeatist can drain your energy. On the other hand, motivational and compassionate self-talk boosts emotional resilience and energy.In a 2011 study, Tod et al. found that athletes who used positive self-talk improved not only their performance but also their stamina and mental energy.Try this: Shift from “I’m so exhausted” to “I’m doing my best, and I can take the next small step.” Kindness fuels vitality better than criticism ever will. Be compassionate towards yourself.
Set Intrinsically Motivating Goals
Psychological research highlights the energising power of intrinsic motivation — doing things because they matter to you, not because you “have to”.According to Self-Determination Theory (Deci & Ryan, 2000), goals aligned with personal values produce more energy and persistence than external rewards.Try this: Set daily intentions based on what excites or inspires you, not just what’s on your to-do list. Ask, “What would give me energy today?”
Tap into the Power of Flow
Flow is the state of being completely immersed in an activity. Coined by Mihaly Csikszentmihalyi, flow is associated with heightened focus, productivity, and energy.Research shows that people in flow states report increased engagement and lower perceived fatigue (Csikszentmihalyi, 1990; Nakamura & Csikszentmihalyi, 2009).Try this: Engage in activities that challenge your skills without overwhelming you — writing, playing music, crafting, or even coding. Avoid multitasking, and focus fully.Read this article for more on this topic: How to Get Into Flow States and Unleash Your Potential.
Practise Mindfulness to Reduce Energy Leaks
Mindfulness — the practice of being present — reduces cognitive overload and emotional rumination, both of which drain mental energy.Zeidan et al. (2010) found that brief mindfulness training improved mood and decreased fatigue, even in people with little prior experience.Try this: Spend five minutes focusing on your breath or observing your thoughts without judgement. This resets your nervous system and stops energy-sapping overthinking.
Harness the Mood-Energy Connection
There is a strong correlation between mood and energy. Positive emotions like joy, awe, and gratitude are energising in themselves. Fredrickson’s Broaden-and-Build Theory (2001) suggests that positive emotions expand our awareness and resources, increasing vitality.Try this: Start your day with something that lifts your mood — an uplifting song, a gratitude journal entry, or a joyful memory.In my science of self-hypnosis book, there is an entire chapter that shows how to use self-hypnosis techniques to elevate and regulate mood.
Use Behavioural Activation
Behavioural activation is a proven method from cognitive behavioural therapy (CBT) used to treat depression and increase energy by engaging in meaningful action.When people feel tired, they often avoid activity — but that can increase sluggishness. Behavioural activation helps reverse this cycle.Try this: Identify small, manageable actions you can take even when tired — such as walking around the block, doing light chores, or speaking to a friend.
Declutter Your Environment (and Your Mind)
Environmental psychology shows that clutter and disorganisation contribute to mental fatigue and sensory overload.A 2011 study from the Princeton Neuroscience Institute found that clutter competes for your attention, reducing performance and increasing exhaustion.Try this: Tidy one space where you spend a lot of time. Clear physical space often creates mental clarity and renewed energy.
Cultivate Social Energy
Human connection is energising. Social psychology research shows that interacting with positive people can significantly boost energy (Reis et al., 2000).Even introverts benefit from meaningful social contact, particularly when interactions are uplifting and supportive.
Try this: Schedule regular contact with energising friends or mentors. A short conversation can often reset your mood and motivation.
Read these two articles to dive deeper into this topic:Science-Backed Ways to Build Stronger Connections with People and Friendship: It’s Importance and How to Make New Friends as an Adult.
Manage Decision Fatigue
Too many daily choices can lead to cognitive depletion. Psychologist Roy Baumeister’s research shows that willpower and decision-making draw from a limited pool of mental resources, affecting both energy and self-control.Try this: Reduce trivial decisions by simplifying routines — lay out clothes the night before, eat similar meals during the week, and automate errands.
Read this article for more on this topic: Scientific Ways to Reduce Decision Fatigue.
Use Psychological Contrast
Mental contrasting — imagining a desired future and the obstacles that could prevent it — increases motivation and sustained energy.Oettingen’s (2014) research on WOOP (Wish, Outcome, Obstacle, Plan) shows that this technique helps conserve energy for real challenges rather than fantasy.Try this: Visualise achieving something energising, then reflect on what could get in the way. Plan around that.
Create Energy Rituals
Habits and routines can anchor your energy. Psychological studies have found that rituals — even small ones — reduce anxiety and increase energy by creating predictability (Norton & Gino, 2014).Try this: Begin your morning with a 10-minute ritual — music, stretching, journaling — to cue your brain for action.
Limit Energy Vampires
We all have one or two people in our lives who can drain us. Certain environments and people can drain psychological energy. Being around chronic complainers or excessive negativity affects our nervous system and mood.According to emotional contagion theory, emotions are “catching”, and exposure to constant negativity reduces energy and optimism.Try this: Set boundaries with draining people and prioritise time in energising spaces.
Align with Purpose
The most profound psychological energiser is a sense of purpose. Studies consistently show that people who feel their life has meaning report higher vitality, resilience, and long-term well-being (Ryff & Singer, 1998).Try this: Reflect on what gives your life meaning — your family, creativity, helping others. Connect daily tasks to this larger purpose.As Viktor Frankl wrote: “Those who have a ‘why’ to live, can bear almost any ‘how.’”
How to Feel More Energised….
As I wrote at the start of today’s article, feeling energised isn’t just about rest or nutrition — it’s often also about psychological alignment, mindset, and intentional action. These strategies show how psychology can be used to reclaim mental clarity, fuel vitality, and maintain energy in everyday life.By tuning into your thoughts, managing emotions, and shaping your behaviour, you can transform your experience of energy — not just for a day, but for a lifetime.
Have some of themes here resonated with you? Then have a read of these pages:
Would you like a satisfying and meaningful career as a hypnotherapist helping others? Are you a hypnotherapist looking for stimulating and career enhancing continued professional development and advanced studies? Adam Eason’s Anglo European training college.
Reference List
Baumeister, R. F., et al. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265.
Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733.
Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226.
Nakamura, J., & Csikszentmihalyi, M. (2009). Flow theory and research. In S. J. Lopez & C. R. Snyder (Eds.), Oxford Handbook of Positive Psychology.
Norton, M. I., & Gino, F. (2014). Rituals alleviate grieving for loved ones, lovers, and lotteries. Journal of Experimental Psychology: General, 143(1), 266–272.
Oettingen, G. (2014). Rethinking Positive Thinking: Inside the New Science of Motivation. Current.
Reis, H. T., Sheldon, K. M., Gable, S. L., Roscoe, J., & Ryan, R. M. (2000). Daily well-being: The role of autonomy, competence, and relatedness. Personality and Social Psychology Bulletin, 26(4), 419–435.
Ryff, C. D., & Singer, B. H. (1998). The contours of positive human health. Psychological Inquiry, 9(1), 1–28.
Stephan, Y., et al. (2015). The role of mental imagery in the regulation of emotion and behaviour. Psychology of Sport and Exercise, 17, 1–9.
Tod, D., Hardy, J., & Oliver, E. (2011). Effects of self-talk: A systematic review. Journal of Sport and Exercise Psychology, 33(5), 666–687.
Zeidan, F., et al. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597–605.
