With our lives getting busier and busier, it would be nice to be able to press the pause button every once in a while: if only for the simple reason that you’re a bit tired, empty and in need of a large boost of energy. To prevent reaching for the coffee every time this happens, here are a number of natural tips you can try to get a burst of energy when you need it most.

1. A quick workout

No worries, we’re not sending you to the gym—we understand that’s the last thing you feel like doing when you’re dozing off at home. Instead, try doing a few jumping jacks in your living room or taking a quick stroll around the block. That’s enough physical activity to give you an energy boost.

2. Protein to get you through the day

This is one of the simplest solutions. When you feel a dip coming on, choose a snack that’s rich in protein. Dried fruits or nuts, Greek yogurt, tuna, hard-boiled eggs or canned salmon are all easy and quick to eat.

3. Size matters

Since we’re talking about food, it also helps to choose small, more frequent meals instead of 3 large meals per day. According to a study conducted at Harvard University, eating a big meal can make us feel drowsy, while spreading the calories over a larger amount of smaller meals stabilizes us and our energy levels. 

4. Take advantage of nature

There’s a reason why we feel more exhausted during winter than any other season: lack of sunlight. According to the Mayo Clinic, less sunlight results in less serotonin production, which influences your energy level. But now summer is finally here, you can soak up the sunshine on a daily basis again. As little as 15 minutes per day can make you feel less tired and slow, but you don’t need to stop there, of course. Take a little walk after lunch, for example!

5. Talk it out

You may have never thought about it before, but the simple act of talking can also give you more energy. It can sometimes help to get everything out before you go to bed, which allows you to sleep better. This means you’ll wake up completely rested. Not only will you be more alert the next day, but talking to others also prevents social isolation.

6. More meditation, more fitness

It’s certainly no surprise: meditation is a cure-all for so many of life’s issues, including your energy level. The best part is that you can do a simple meditation during work hours, giving you that mental boost whenever you need it most.

7. A replenishing drink

If your body is running on empty, one of the first things you’ll notice is a feeling of fatigue. Cars run on fuel, you run on water, make that your mantra!