Everyday habits for better energy in 2026

As we move into 2026, many people's new year's resolutions aren’t to run a marathon or to eat less chocolate, they’re simply aiming to feel less tired. To be able to have the energy to get through the day without constant highs and crashes, and to be able to enjoy the things they love. 

Having low energy levels has become so common that it’s often brushed off as normal, but it isn’t something you should learn to live with. With a few simple habits and tweaks to your routine, it’s possible to build steadier energy over time.

Here are seven realistic ways to support your energy levels in 2026, without adding more pressure to your routine.

1. Eat regular, balanced meals

What you eat plays a key role in your energy levels. Foods that are high in simple sugars like cakes, biscuits, sweetened cereals and refined grains such as white bread and white pasta can cause your blood sugar to spike if they’re not balanced with proteins and healthy fats. 

The key point to remember here is not to cut out entire food groups altogether, but to strive for balance. For example, instead of just having a slice of white toast for breakfast, add an egg or two and half an avocado for some healthy fats and protein to keep your energy levels steady and you fuller for longer.  

Not only is it important what you’re eating but when you eat too. Skipping meals or going long stretches without food can lead to dips in blood sugar, which often causes tiredness, brain fog and irritability. 

On top of this, skipping meals can lead to you reaching for the most convenient snack available when you do inevitably become hungry, which for many of us tends to be foods high in sugar, saturated fat or salt. These foods will only increase blood sugar spikes and crashes and continue the cycle of cravings. 

2. Prioritise sleep and your bedtime routine

Sleep is one of the biggest drivers of energy, yet it’s often the first thing sacrificed when we’re busy. Prioritising your sleep doesn’t just mean going to bed earlier. It also includes simple habits like creating a calming evening routine. 

This routine will look different for each individual person, but habits like not going on your phone, only using warm lighting instead of bright harsh lights and practising breathing exercises in the hours leading up to bed can make a massive difference to your sleep quality. 

Taking the time to allow for short periods of rest throughout the day can also play a key role in supporting your energy levels. Simple habits such as taking regular breaks away from your computer screen, practising breathing exercises, or going for a short walk can provide a valuable mental reset and work wonders for your energy during the workday.

3. Move your body in a way that feels supportive

Although it might not seem like it, moving your body can actually boost energy. It’s important to remember this only works when the physical activity matches your needs. Gentle, regular movement such as walking, stretching, or light strength work canImprove circulation, support mood and reduce feelings of sluggishness. Energy draining workouts aren’t always the answer. In 2026, think supportive, gentle movement, not punishment.

4. Get daylight and fresh air daily

Natural light plays a key role in regulating sleep-wake cycles, mood, and energy. Even a short walk outside or time near a window can help to improve alertness during the day and support better sleep at night. This is a simple habit that’s often overlooked but incredibly effective. Try to get some fresh air on your lunch break or go for a walk after work and see if it makes a difference to your sleep and overall energy levels. 

5. Manage stress to protect your energy

Chronic stress can drain your energy just as much as a lack of sleep or poor nutrition. How you manage stress will look different for everyone, but simple strategies such as taking regular breaks, setting realistic boundaries, practising slow breathing or mindfulness, and reducing constant multitasking can all help. It’s important to remember that protecting your energy means recognising that rest isn’t unproductive, it’s essential.

6. Stay hydrated 

Staying hydrated is often something that we overlook when it comes to our energy levels, however even mild dehydration can cause fatigue, headaches, and reduced concentration. 

To make sure you’re staying hydrated aim to drink small amounts of water regularly throughout the day. Drinking lots of water in one go overwhelms absorption and makes your kidneys flush out the excess, so much of it is lost as urine. Sipping smaller amounts throughout the day allows your body to absorb and retain water more efficiently and maintain proper electrolyte balance.

7. Let go of the “all or nothing” mindset

One of the most important tips for trying to boost your energy levels in the new year is to not try to do everything perfectly. Striving for perfection in every aspect of your life often leads to burnout, not energy. 

Being mindful of the fact that you don’t have to get things right all the time can be freeing. In 2026, aim for consistency over perfection, doing things most of the time, not all of the time. 

When life gets busy, focus on returning to your habits without guilt rather than giving up altogether, and allow your routines to evolve as your needs change. Sustainable energy doesn’t come from pressure or rigid rules, but from flexibility, self-compassion, and habits you can realistically maintain.

Final thoughts

Having more energy in 2026 doesn’t come from drastic changes or rigid rules. It’s built through small, everyday habits that support your body and fit into your real life. By focusing on balance rather than perfection, and consistency rather than intensity, you can begin to feel more steady, supported and energised day to day.

Start with one or two changes that feel manageable, and allow yourself the flexibility to adapt as your needs change. Over time, these small shifts can make a meaningful difference to how you feel, not just this year, but beyond.