This article is brought to you as part of the ASCAP Member Wellness Program.

 

People like to think that creators spend their days bursting with energy as they indulge their passions and produce beautiful work.

 

Of course, like anyone else, you are only human. Allowing yourself to be overworked can do a number on your energy, with domino effects on mood and productivity.

 

Fortunately, there are many ways to increase your energy levels. Better yet, in almost all the research we found, creativity increased in tandem – a winning combination to set the foundation for your best output yet.

 

We enlisted the help of Samantha Gambino, Psy.D., a licensed clinical psychologist in New York City, for some long-term strategies and quick-fix hacks that will w help you keep those energy levels in the green.

 

8 Psychologist-Approved Ways to Boost Your Energy

 

1. Zero in on your hobbies

 

Whether it’s baking, yoga or playing an instrument, you should never feel guilty for taking a step back from work to engage in something you enjoy doing. The joy and satisfaction that comes from exploring your other interests can help kickstart both energy and creativity, says Gambino.

 

“There is also evidence suggesting that spending time doing something outside your line of work can improve problem-solving,” she says. “It’s easy to get stuck in a rut or rigid way of thinking; a hobby can help you think more flexibly and home in on your creativity.”

 

 

2. Practice gratitude

 

If you’re ever feeling a bit low or perhaps having some trouble shaking negative thoughts, chances are your energy levels aren’t at their highest.

 

Focusing on things for which you are grateful can help uncover a renewed sense of optimism and energy, Gambino says.

 

“Gratitude can have many positive impacts on people, and research suggests that gratitude and appreciation improve both energy and creative thinking,” she explains. “This may be because when you are grateful, you’re in a good mood and you feel good about the world around you. These positive feelings tend to lower stress and increase energy.”

 

 

3. Prioritize lowering stress

 

By consciously stepping away from something that is draining your energy – and taking a moment to zoom out and look at the big picture when you’re feeling under pressure – you can open your mind to think flexibly and creatively and approach problems with fresh eyes and a renewed sense of energy, Gambino says.

 

“Stress tends to result in rigid, constricted, narrow-minded thinking coupled with less energy to find new solutions and perform at our highest level.”

 

Gambino recommends taking a few minutes a day to breathe, take a walk, use a meditation app, or even doodle in a notebook. “People lower their stress levels in different ways,” she says, “so figuring out what works for you is an essential piece of the puzzle.”

 

+7 Ways Music Can Help Reduce Stress and Anxiety

 

 

4. Get some exercise

 

Exercise is one of the most important aspects of a healthy lifestyle. Unfortunately, it also tends to be one of the first things to get pushed onto the back burner when we’re feeling overwhelmed by life.

 

In truth, exercise should be one of your non-negotiables – a core piece of your regular routine.

 

This isn’t about your biceps, but rather your brain.

 

Have you ever noticed how a morning workout left you feeling energized and ready to tackle the day? According to the American Psychological Association, exercise improves circulation of blood flow to the brain, which in turn results in increased oxygen and energy supply. 

 

“This type of energy and clear-headedness is also helpful when you need to think more flexibly or creatively,” Gambino says.

 

+How Running Can Help Creators Boost Creativity, Mood and More

 

5. Rest when you need to

It may seem obvious, but not getting enough rest is a surefire way to let your energy levels tank. Similarly, buying into the “go, go, go” or “always on” lifestyle popularized by some creatives on social media is likely to give way to burnout.

 

In fact, a part of the brain known as the default mode network (DMN), which plays a role in how we process ethics, memories, creativity and even our sense of self, is actually more active when you are not focused on a task.

 

“Rest does not mean that your brain is not doing anything,” Gambino says. “Rest is an important stage in creative processes, allowing the mind to introduce and consolidate seemingly irrelevant material to the question at hand.”

 

It may not always be possible to get the recommended seven to nine hours of sleep at night, but that’s where naps come in. Science is steadily validating an increasing number of health benefits associated with a 20–30-minute midday nap, ranging from higher energy levels and improved reaction time to a stronger immune system.

 

+The Benefits of Quality Sleep for Creators (And How to Get More of It)

 

6. Stick to a routine (most of the time)

Having a routine – morning, nighttime, or otherwise – is a great way to put daily tasks on autopilot and avoid decision fatigue throughout your day. That said, leaning too heavily into routine can give way to burnout and low energy levels.

 

“Routines and rituals are typically used to help one stay focused and on track, but they can actually be counterproductive for creators,” Gambino says.

 

Interestingly, research shows that distractions can help spark ideas, because the mind is forced to process multiple sources of information at once – “all of which are helpful for creative professionals to form abstract ideas and associations,” Gambino says.

 

Gambino recommends trying new things outside of your routine (a long walk through a park, for example) that allow you to overcome blockages in energy and creativity. “This middle ground will be different for everyone, so finding what works for you may involve trial and error,” she says.

 

 

7. Embrace boredom

 

Inviting boredom may seem counterproductive with regard to boosting energy, but the science says otherwise – and actually makes a good amount of sense.

 

“Our world is filled with constant stimulation, and our brains are in overdrive,” says Gambino, who points out research that found self-described bored people exhibited increased creative energy compared with those identifying as elated, relaxed or distressed.

 

The reason? According to the study authors, boredom signals that the situation at hand is lacking in some way, which in turn engages the brain to seek new stimulation, inspiration or ideas.

 

Of course, we’re not suggesting you go out of your way to be bored. However, the next time you find yourself standing in a long line or waiting for a bus or train, try resisting the urge to pull out your phone, instead taking a deep breath and just letting yourself be.

 

 

8. [Day]dream on

 

In line with the idea of letting yourself be bored, you might find that sitting with your own thoughts will make way for meaningful daydreaming (as in, about an important life decision versus what you’re doing to make for dinner), which research shows can help stir creativity and give you an energy boost when you need it.

 

“People who routinely engage in meaningful daydreams tend to feel more energy throughout the day and more inspired by the end of it,” Gambino says, “and individuals who frequently reported fantastical daydreams reported more creative behavior.”