Recharge Smarter, Not Harder.

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Let’s talk recharge habits.

If you work a 9-5 like me, you might even completely overlook picking up new habits because you barely have energy for your existing ones.

I won’t bother telling you to pick up new habits today, instead I want to talk about how to maintain your existing ones. 

It’s fitting that I’m writing this on a 9 hour plane journey right now as it is a direct way to tackle what  I spoke about in the last newsletter.

Recovery types for different passions are important to identify what needs to be implemented to maintain their longevity.

But today its all about habits to recharge and maintain your physical and mental wellbeing overall.

I know how tough it can get to keep your energy up after work.

The days I work from home? Mentally drained.

Office days? It was both physical and mental.

How did I overcome this?

Understand that it was a combination of rituals, meals and sleeping habits then made the difference.

It takes time to implement these into your routine but we have to start somewhere right?

Energy-boosting rituals

The Ashton Hall - He did something with this one. Splash cold water on your face but if you have a bowl and some ice, dip your face in it for 20-30 seconds for an instant alertness boost.

The cold plunge- Maybe not a fan favorite in these upcoming months, but I find a quick freezing cold shower is good for alertness and circulation. 

The power stretch - Stretch your back, neck, arms and legs. 5-10 minutes of stretching can help release tension and increase blood flow. 

The breathwork - 3 minutes of breathing can help calm your nervous system and reset your focus. Inhale deeply through your nose for 4 seconds, hold for 7 and exhale through your mouth for 8. Repeat 3 times.

What you put in your body matters.

If you're consuming sugar and heavy carbs, you're not fueling your sessions with adequate snacks or meals to keep your energy up.

I used to crave bad stuff and feel sluggish all the time, so when you finally make the switch to healthy snacks, you see a true difference like you’ve been missing out on something 

Protein-Packed Smoothie Blend

• 1 scoop of protein powder, a handful of spinach, 1 banana, 1 date and almond milk. 

• The protein and greens give you long-lasting energy without the crash.

I add a hell of a lot more stuff to this, but the blends I end up with can be incredible (maybe I only think that but self worth is key.)

Energy balls/scoops

• Mix 1½ cups oats, ½ cup peanut butter, ⅓ cup honey, ¼ cup dark chocolate chips and a protein powder of choice. 

• Press into pan, cut or roll and then chill.

• Why: Quick, portable energy packed with nutrients.

Mine are undefeated, but again, endless options to make different mixes and blends. 

Veggie/fruit & Hummus Snack Box

• Choose between chopped carrots, cucumbers, bell peppers or slices apples and add with a small container of hummus.

• Why: Fibre and healthy fats keep you full and focused

I switch it up between apple slices or carrot sticks and it’s a snack that tastes so great, you’d think it wasn’t even healthy. 

Handful of nuts

• A bag of salted, honey roasted or any flavour of choice

• Why: High protein and good for on the go. 

Quick, cheap and oh yeah, long live peanut dust!

Sleep Strategies for Hustlers

Sleep matters more than you think.

Want to avoid groginess and brain fog? Optimise your environment to get the best night’s sleep possible.

Better sleep = better energy. 

Tech-Free Wind Down

• Turn off screens 30 minutes before bed and read or meditate instead.

• Why: Reduces blue light exposure, helping your brain relax.

Set a Consistent Bedtime

• Try to go to bed and wake up at the same time every day, even on weekends.

• Why: A routine regulates your internal clock for deeper sleep.

Optimize Your Environment

• Keep your room cool, dark, and quiet. Use blackout curtains or a white noise machine if needed.

• Why: Creates the perfect setting for restorative sleep.

Low-Effort Energy Habits

Look to implement these small habits if you don't already

These can make a big difference when your energy is low. The key here is how you treat your body because the flip side of all these are taxing in every type of way on your body. Stay on top and in control.

Hydration Hacks

• Avoid the coffee and drink at least 500ml water first thing in the morning. Add a squeeze of lemon or a cucumber for taste.

• Why: Dehydration can often causes fatigue.

Micro-Breaks with Stretching

• Take a 5-minute breaks every hour to stand, stretch, and move.

• Or every 20 minutes, look at something 20 feet away for 20 seconds. 

• Why: Keeps blood flowing, avoids eye strain and prevents burnout.

Natural Light Exposure

• Spend 10 minutes outside or near a window.

• Why: Sunlight boosts mood and alertness.

These take some time to implement if not already.

I’d never advocate dumb trends, so understand that all the above you’ll see today are things I do or consume.

Again like any habit, it takes rewiring and changes to actually maintain them and fight off bad habits that affect your daily life. 

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Elevate Your Performance

The bottom line

Just like anything, consistency is key. The difference is that if you neglect good habits for your body, you’ll suffer in every aspect of life.

I’ve been there and it all started with how I treated myself.

A routine with a mix of these will help prevent burnout and ensure you channel your energy to keep thriving in your daily tasks.

Your challenge for this week: Hack your habits and win your day.

• Implement one of the morning rituals and see the changes after 7 days. How does it help your day?

• Replace a bad snack with a good snack for 7 days.

• Change up one thing from your current bedtime routine.

• Identify when you're the lowest on energy in your day, implement a low-effort energy habit and track the differences in a 7-day window.

Building a killer routine is all about doing stuff that makes life better.

Brushing your teeth makes you feel clean.

Hitting the gym makes you feel powerful.

Eating well makes you feel light and energetic.

The issues? Solve them.

Discover new paths.

Take them.

Reflect on the journey and do it better the next time. It all starts with how you treat that body of yours.

If you want to discuss this further, feel free to reach out on Instagram @liftlangleon.

Till next time, peace.