Are you feeling extra tired or exhausted latelylike you have no energy? In this video, I'm going to walk you throughsix things to avoid if you want to have way more energy starting right now. First thing to avoid is the number one waythat we humans stress out ourselves and flood our bodies and our brains with cortisol themoment we open our eyes. Yes, I'm talking about picking up your phoneand going straight to your text and your email and your Slack and all the social media. Now let me just say that I made this mistakefor years. I used to start my day the way that I thinka lot of people do, by looking straight at.
My phone, but then I realized how much thatone little habit was draining my energy and leaving me feeling behind and honestly exhausted. So a few years ago, I decided to swap my morningscreen time for a better habit, one that I call create before you consume. What does that mean? It means that I spend the first chunk of myday creating something important to me, like a healthier body, a stronger mind, a happierheart, and a better business, instead of consuming other people's ideas, or agendas, or expectations. And this gives me so much more energy, notjust in the morning but throughout my whole.
Day. So, for example, 30 minutes creating my nextprogram or my next marketing campaign is way more energizing than 30 minutes of consumingemails. 15 minutes meditating creates way more energy than 15 minutes responding toDMs. Heck, just 10 minutes in the morning takingin the sun helps me not only create more energy all day but helps me create better sleep atnight. In fact, research shows that morning sunlightimproves our mood and primes us to fall asleep at night more easily, which naturally leadsto more energy. The second thing that'll drain your energyis making too many decisions, otherwise known.
As decision fatigue. And yes, this is a real thing. Here's the idea. Every single day, you wake up with a finitesupply of decision-making energy. So you want to think about it like your cognitivegas tank, and every time you make a decision, or resist temptation, or exert self-control,you burn energy and drain your tank. So, for example, if you hem and haw aboutwhat to eat for breakfast, like a bagel or a smoothie or scrambled eggs, or whether ornot to have coffee or what to wear or whether you should work out or not work out, and ifyou should work out, what should you work.
Out and do? I guarantee you, you are making too many insignificantdecisions, and it's leaving you feeling totally drained and exhausted to the point where,at the end of the day, if somebody asks you to make one more decision like, “Hey, whatshould we have for dinner?” You're probably about to bite their head off. Because I've seen firsthand how decision fatiguewill exhaust my brain if I allow that to happen. I now play offense and minimize decisions,especially insignificant ones. So, for example, I rarely think about whatto wear anymore. I got to tell you, 90% of the time I'm workingfrom home and I wear the same comfy clothes.
Again and again and again. I don't care. I also make a simple success plan the daybefore. So this way, I can hit the ground runningand focus on my most important projects instead of wasting energy and time trying to figureout what the hell to do first. I actually made a whole other video just aboutthis, and I'm going to put a link to that in the description below. I don't really think about what to eat forbreakfast or lunch. I have a few simple choices that I rotatebetween.
They're all delicious, they're all nutrient-dense. They give me the energy that I need, and it'sone less thing for me to think about. I also rarely take meetings in the morning. Want to know why? Because I don't want anyone asking me to makedecisions. I'm playing offense, not defense. I do my best to really spend my precious cognitivefuel on the things that really matter to me first. The third thing that drains your energy isinactivity.
In other words, you're not exercising enoughor maybe even at all. And look, I get it: having multiple jobs,trying to grow a business, taking care of your family. It’s a lot! Early in my career, I was a Nike Elite danceathlete and fitness pro, which meant I actually got paid to work out. And unsurprisingly, my energy then was offthe charts. But once I moved on from that part of my career,I hit this stretch where I started burning the candle at both ends, and I stopped exercisingevery day.
And let me tell you, my energy and my mentalhealth took a hit because of it. Now, thankfully, I got back on track withmy daily workouts, and it's made such a huge impact. So what I try to do 70% of the time is getin a 30 to 45-minute workout from home. Am I perfect? Absolutely not. But I do it consistently, whether it's strengthtraining or Pilates or HIIT or just a little combo. There are so many talented creators righthere on YouTube if you're watching this here,.
That have awesome free workouts and very affordableapps. I also like to go to dance classes and yogaclasses here in New York City a few times a week. Now, here's another fantastic energy hackthat I learned from my friend Jessie, the Glucose Goddess. I do at least 10 minutes of movement afterevery meal. So most of the time for that hack, I do anice little walk. But if that's not possible, if the weather'snot great or whatever reason, I do like 10 minutes of all kinds of random moves aroundmy house.
So I'll do squats, I'll do kicks, I'll dolunges, bicep curls, tricep dips, downward dogs, running in place, dance moves, you nameit. You want to know why? Because studies show that as little as twominutes, like taking a two-minute walk after a meal will help regulate your glucose levels,support digestion, and help you avoid that post-meal slump. The fourth energy drain on our list is a BIGone: ignoring your emotions. Now, this is probably one of the greatesthurdles for creators and entrepreneurs and all of my fellow type-A-ish people out there.
Getting shit done? Yes, please! Feeling our emotions? Meh. Somebody else can do that. But here's the big problem: suppressing orblocking or avoiding our emotions, especially the tough ones, man, that eats up a ton ofenergy and leaves us feeling listless and tired. Plus, ignoring our emotions doesn't make themgo away.
It just creates th is really unhealthy stresswhich can cause both mental and physical problems. It can lead to things like heart disease andheadaches, insomnia, anxiety, and even depression. So one tool that really helps me is usingthis simple mantra, “You've got to feel it to heal it.” Why? Because recognizing our emotions tends toreduce their intensity. So instead of just lying and saying, “I'mfine,” when clearly I'm not, I tune into how I'm actually feeling. I do my best to just feel into my body andthen say out loud, “I feel frustrated,” “I.
Feel angry,” “I feel misunderstood,” and I'vefound that by simply acknowledging my emotions in real-time, I start actually feeling better. Now, it's important to remember that whenyou're trying to suppress your feelings, your amygdala, the emotional part of your brain,it gets stuck in an irrational thought loop, and you literally feel stuck. But the second that you identify what's botheringyou, like, “I'm feeling frustrated right now,” your prefrontal cortex goes online. It wakes up. So that's the executive functioning part ofyour brain that validates your experience,.
It helps you solve problems, and it helpsyou to start feeling better fast. The fifth thing you want to avoid if you wantto have more energy is social isolation. Oh my goodness, this is so important, especiallyfor entrepreneurs, for artists, for those of us who tend to spend a lot of time workingalone. Why is this? Because social isolation from others is associatedwith depression, and depression is linked with fatigue. Connecting with other people, even havingbrief little catch-up calls or conversations with your friends, is a great way to boostyour energy naturally.
And even if you're not able to see someonein real life, you can have a phone call with them. You can do a little FaceTime date. My best friend, Chris and I, we live in differentstates, and yet we hang out together three to four times a week on FaceTime, and it'samazing. I also like to sometimes go for a little doubleenergy boost where I do walk and talks, meaning I walk around my neighborhood getting evenmore movement in while having catch-up calls with my team or my colleagues or my friends. Sometimes, my friends and I walk around anddo errands together, and I literally find.
That my creativity flows when I'm moving whenI'm talking with people, and I often get some of my best breakthroughs that way. Now, in a minute, I'm going to share the strategyI use for more energy at the top of every morning. It takes less than two seconds, and I promiseyou if you experiment with this, it can change your life. But for now, let's talk about the sixth thingdraining your energy, which is eating foods that you know aren't the best for you. When it comes to energy, one of the biggestthings that impacts how you feel, your mood,.
Your hormones, your focus… Is what you eat. Everyone's bodies are totally unique, andwhile the importance of knowing your nutritional biochemistry is a topic for a whole othervideo, most of us do understand that certain foods give us that calm, steady energy, andother foods tend to make us feel bloated and sleepy and give us brain fog and make us crash. Recently, I was reading my journals from overa decade ago, and I was shocked by what I discovered. So there were multiple pages talking abouthow terrible I felt after eating a lot of.
Bread and a lot of pasta. What surprised me is I didn't do a damn thingabout it. I just kept eating in this same way that clearlywasn't working for my body. In fact, it wasn't until years later thatI had this blood test done that proved that I had developed this gluten sensitivity, whichtotally sucks for an Italian American like me. But you know what? It is what it is. These days, I'm totally clear on what worksbest for my body, and I enjoy delicious and.
Really great food that also leaves me feelinggood, too. Now, if you haven't done a food sensitivitytest and you're not sure what works best for you, here's a really simple technique to try. Just start tracking how you feel after mealsby writing it down. Notice what foods tend to make you feel amazingand energized and which don't. In as little as two weeks, I promise you,you're going to start seeing some patterns that can clue you into what you should reallygo towards and what you should stay away from. And another tip: if you've been intuitivelysensing that you're having, let's say, either too much sugar or too much caffeine or toomuch alcohol or whatever, listen to your body.
And make those changes now because those internalnudges are your own body's innate wisdom working to help you feel and be your best. Now, before we wrap up, there's one energy-boostingbonus tip I want to share. I do this every single morning, it takes lessthan two seconds, and it sets the tone for the rest of my day. The moment I open my eyes, I look up, I smile,and I say, “Thank you,” and I really mean it. I say thank you out loud for the fact thatI woke up and I have another day to experience life.
I say thank you for the fact that I have thissweet little dog wanting to be fed and my partner sleeping next to me in my bed. I say thank you for the opportunity once againto experience all of the beauty, and the frustration, and the joy, and all of the things in thiswonderful life. All the things that make up being alive. Give it a try, and let me know how it goes! And while, of course, there's loads more thatwe could talk about as it relates to your energy, like sleep and relationships and eventechnology, avoiding these six energy vampires is going to help you start feeling less tiredand more energized right now.
I promise. And if you enjoyed this, please go ahead andhit that subscribe button. That'll make sure that you don't miss outon another episode. And it also helps us reach more incrediblepeople just like you. Now, of course, if you want to hear more onthe topic of energy or anything else, let me know in the comments. Thank you so much for tuning in to MarieTVand the Marie Forleo Podcast, and until next time, stay on your game and keep going foryour big dreams, because guess what? The world really does need that very specialgift that only you have.
I'll see you soon.