How Did You, a Formerly Low-Energy Person, Become a High-Energy Person?

September 12, 2022 1:30 PM

I've always been a low-energy person. I would like to feel more energetic. I'm looking for practical ideas for for how to manage this transition. More details about myself inside, but I'd also be happy to have general suggestions.

I've always been pretty low-energy, since I hit puberty. (Before that I was a normal energetic kid.) I always prefer curling up with a book to doing anything active. I like to sit around. I always feel better after I exercise, but I have a lot of trouble making myself actually exercise (other than taking long walks, which I love).

I think this is more a matter of natural inclination than a medical issue. I assume that just as some people are naturally high-energy, others are the opposite. I have had my thyroid levels tested, have been found to have subclinical hypothyroidism (with no symptoms, if you don't count this), and have been taking synthroid to successfully normalize my TSH levels, with no noticeable positive effects at all. I've also periodically tested low on iron and am currently taking iron supplements. I've never noticed a difference in my energy levels when I'm low on iron vs. when I'm not. I do not notice a difference now that I am taking iron supplements.

I would probably be considered a pretty high-functioning and successful person, but I never feel that I'm getting the most out of my day. I also tend to have trouble getting started in the morning and then work late to make up for it.

Does anyone who is also naturally low-energy have concrete suggestions for increasing my energy levels? I don't need to be, like, Bill Clinton-level get-up-and-go, but it would be nice to feel more vigorous and ready to tackle the day.

posted by artisthatithaca to Health & Fitness (16 answers total)

It's a sort of large hammer, but there are many different stimulant medications available that have the potential to help with this. I have found that Methylphenidate makes it significantly easier to go from thinking "oh I should do X" to actually doing it, for instance (It's unclear to me if this is the exact problem you have, but it seems like it could be part of it). Getting a prescription can be sort of annoying, but I can give some recommendations for how to approach that if this is something that interests you at all.
posted by wesleyac at 1:43 PM on September 12, 2022 [2 favorites]

I'm pretty low-energy, so while I've investigated this before, I've never really done much to actually change my behavior. But everything I've come across suggests that better sleep hygiene, drinking more water, less caffeine, and a better diet in general are helpful. Exercise also seems to have an inertial effect, in that once you start exercising, it becomes easier to exercise more. But I haven't been able to confirm or deny that.
posted by kevinbelt at 1:52 PM on September 12, 2022 [1 favorite]

Best answer: Hi, former low-energy person here. My own life and goals have changed to the point where I have also needed to make this transition. It's not a simple change. There are 3 main things that I have done to help me be more high energy:

1. Exercise regularly. Walking is wonderful and a great start, but strength and endurance will help you have the energy to do more. I'm busy myself; I started with the NY Times 7 Minute workout, then graduated to an at-home, bodyweight strength training app (I use Centr myself but there a a of them out there.). I HIGHLY recommend an accountability buddy to make sure you are exercising regularly. You motivate each other!

2. Nutrition. Are you eating nutritious food, in the quantity and variety that your body needs? Many people are chronically low on protein, which creates an exhausted state. Your doctor or a nutritionist can help here.

3. Hydration. I discovered that I was chronically low on water, drinking about 1/3 less than what my body needs every day. Fully hydrated is fully awake.


This is some of what has worked for me and I hope it's helpful to you. Cheers.
posted by rachelpapers at 1:55 PM on September 12, 2022 [9 favorites]

Changing my sleeping schedule! 11:30-7:30 suits me much better than the 10-6 schedule I used to keep.
posted by capricorn at 1:58 PM on September 12, 2022 [4 favorites]

Could you be suffering from depression? I ask because low-grade depression looked like "low energy" for me. Procrastination then panic. I didn't want to people and would just happily read books all day, everyday, if I didn't have to work. My general outlook in life was, "Ugh, do I have to? Fine, I guess."

Despite all of that, I am high-functioning at work and even got a promotion. Which is to say I think you can be successful professionally if you spend a lot of your spoons there, and then be even more low energy in other aspects of your life, because you've burned through a lot at your work.

The fix was to, um, be less depressed? Talk therapy helped me, but after COVID and *waves arms around* all the other things in the world, I can feel it coming back, unfortunately.
posted by tinydancer at 3:23 PM on September 12, 2022 [7 favorites]

Without 1.5 - 2.5 cups of coffee/day, I am lethargic. And coffee has a number of documented health benefits. Winning!

Yes, you need to get enough water. If your pee is no darker than apple juice, you're doing fine. Many people need a lot more fiber; chronic low-grade constipation slows you down. Drinking water and exercising help, fiber is really important. Make sure you get adequate sleep.

I have more energy when I have protein at breakfast, and I seem to do better with vit. B12 every few days - for me, meat. Reduce sugar consumption; it's bad for you and fouls up your ability to regulate blood sugar.

Exercise, of course. Start by walking faster when you walk. Park farther from the store, take the stairs, esp. if it's 1 - 3 floors. At 1 job, I finally got comfortable taking the stairs to the 6th floor. Got a bike? Take a ride at least once a week, keep increasing the distance. It's probably worth it to join a gym and put it in your calendar to go 3x/week. I walk my dog and take her to local trails, so it's fun; find a way to build exercise into your life. Pickleball is wildly popular and social.

Use a star chart/calendar. It feels childish, but marking progress on an actual calendar and giving yourself tangible rewards is an excellent way to develop new habits. Also note on the calendar what your energy; seeing how your efforts are paying off is a motivator.

I have a chronic illness and some days have no energy, so I try really hard on good days.
posted by theora55 at 3:52 PM on September 12, 2022 [4 favorites]

Regular vigorous aerobic exercise, unfortunately.
posted by latkes at 4:19 PM on September 12, 2022 [6 favorites]

I notice that on days when I play tennis with a friend in the morning, it's like I haven't lost any time in my day - It's 11 am after an hour of tennis and a quick shower, and I'm bouncing and ready to start my day - and if I didn't have tennis I'd have bonked around the kitchen, read the internet, and pet my cats and still would barely be starting my day.

Inertia is real - doing energetic things makes you feel more energy. Exercise (and sports in particular, where there's adrenaline and fun motivating you) changes the whole energy of my day.

I still don't do it very often, because I don't have a good person to play with, but if I DID I can tell it would work great.
posted by Lady Li at 4:49 PM on September 12, 2022 [1 favorite]

Seconding that, if you don't drink coffee, this is what coffee is for. Doesn't have to be a lot. For most coffee drinkers, that first hot cup in the morning is both a physiological stimulant and a psychological signal: ok, groggy part of the morning's over, now we're getting started!
posted by escabeche at 6:40 PM on September 12, 2022

Honestly, if you have access, it’s worth getting a blood test. There’s a number of vitamin deficiencies that can cause low energy, including low iron.
posted by mekily at 6:45 PM on September 12, 2022

I take vitamin D, a drop of iodine, and sublingual B12 (methyl) to keep my natural lethargy at bay.

But last year I also started taking Vyvanse (50mg) and now I feel like a normal person with energy and motivation. It's pretty great.
posted by ananci at 9:28 PM on September 12, 2022

Test your vitamin D and B12, deficiencies are connected to similar symptoms. Though actually what helped me was therapy for some childhood things, turns out I have so much more energy when I'm not trying to avoid thinking about things all the time.
posted by I claim sanctuary at 9:57 PM on September 12, 2022 [2 favorites]

A schedule, or at least a plan for the day, can get you off the couch when you might not otherwise.
posted by SemiSalt at 4:45 AM on September 13, 2022

I've been working on this too. Starting pretty small, but a couple times a month I do a meetup thing or two--not even exercise-centric, just getting out and talking to people. Having something in my schedule that isn't work or basic life maintenance has been very helpful.
posted by kkar at 11:23 AM on September 13, 2022

Can you go for a walk at the beginning of the day? I find that even just a short time outside in natural light boosts my energy for hours.
posted by yarntheory at 4:51 PM on September 13, 2022

For me, my home can be quicksand.

If I need to have a high energy day, I need to get out of the apartment early and not come back until I’m done with what I need to do.
posted by Salamandrous at 8:20 AM on September 17, 2022