I used to be the person who would scroll for hours without even realising. I’d look up, wonder where the time had gone, and be left feeling drained, unmotivated, and with little energy for the people around me, or for the things that mattered most to me, like training and showing up for my friends and family.
After years of trial and error, I’ve noticed five specific habits that have transformed my energy, improved my training, and helped me stay consistent with my goals (and they can help with yours too!).
😴 Habit 01 — Have a consistent sleep routine
Out of everything I’ve tried, nailing a consistent sleep and wake time has made the biggest difference to my energy. Not just going to bed earlier, but going to bed and waking up at the same time. Your body loves rhythm, and once it finds one, everything else follows.
Try this: dim the lights an hour before bed, put the phone away, and give yourself enough wind-down time.
🏃🏻♀️ Habit 02 — Move your body first thing
Moving your body in the morning sets a tone for the whole day. For me, having variety has been key to staying consistent. Some mornings it’s Pilates, others it’s strength training, a stretch flow, or just a walk with my matcha. The lesson I keep coming back to is that movement doesn’t have to be intense to count. Consistency beats intensity every time.
Don’t get locked into one modality. Your body and your schedule will thank you for the flexibility.
🧖♀️ Habit 03 — Give recovery the same energy you give your workouts
For a long time I thought being busy and doing back-to-back training meant my training was going to improve exponentially. But no, I felt sluggish, worn out and it wasn’t sustainable for me at all. This year, I started treating recovery as part of my routine and not a reward for finishing it. Compression boots, sauna sessions, mobility work, and intentional rest days are now non-negotiables in my training week.
Recovery isn’t doing nothing. It’s active investment in being able to show up tomorrow.
🥝 Habit 04 — Add more variety to your plate
I used to fixate on hitting my protein goals and not much else. Lately I’ve shifted toward something that feels a lot better - eating the rainbow (literally) and actually enjoying home cooking. Eating more fruit, vegetables and variety has honestly done wonders for my gut health and digestion too.
Ask yourself: how many different whole foods did I eat this week? Variety is one of the most underrated things you can do for your gut and your energy.
🌳 Habit 05 — Scroll less, live more
Fun fact, my TV recently broke a months ago but honestly, it’s been a blessing in disguise. I’ve been switching off earlier, getting to bed sooner, and filling the time with things I actually enjoy. Spending less time on screens has made me feel calmer, more focused, and more present with the things that actually matter.
Even 30 minutes less screen time in the evening creates a noticeable difference. Start small and see how it feels.
Try these habits for yourself!
I hope these habits inspire you to make a few small changes in your own routine. The most important thing is to start simple, build habits that fit your lifestyle, and stay consistent, because the little things you do every day are what make the biggest difference over time.
You’ve got this!
Tay x
