Some people are brimming with energy at all hours of the day and night. A tired outsider may blame it on “lucky genes,” but, more often than not, it traces back to good habits of healthy eating, exercise, and sleep. 

Let’s take a look at six of their most common (and effective) habits.

1. They eat a fatty breakfast

Although fat was demonized in the past, it turns out to be vital for cellular functioning and repair. Alongside that, it provides a nice boost of energy while keeping you full and satisfied throughout the day. So, scramble up some eggs in good quality induction cookware, and then add fish and avocado for a great high-fat way to start off the day. 

2. They get plenty of sleep

As anyone who has pulled an all-nighter knows, high energy is hard to maintain when you’re deprived of a good night’s rest. Sleep also has the benefit of improving physical health and mental health. To ensure you’re getting enough sleep at night, consider cutting back on caffeine during the day, staying active so you’re actually tired at night, and reducing screen time as the sun goes down.

3. They stay active with exercise

Sitting still for too long can have negative effects on your health. Since most people work a job that requires them to sit for long periods, it’s important to maintain a regular exercise routine if you want to stay energized. 

That being said, most people can’t (or won’t) find the time to go to the gym. In that case, high-intensity interval training (HIIT) is helpful. Most HIIT workouts can be done without equipment and only take ten minutes or so. Complete a few of those a week to gain more energy, better health, and a fitter body.

4. They take regular breaks

People who have lots of energy know when to turn off their energy – hence the importance of breaks. Regular breaks throughout the day can refocus your mind and reboot your energy. When you’re on breaks, however, make sure to let your brain completely relax. Rather than scrolling aimlessly through social media to “relax,” go for a short walk outside to let your eyes get away from a screen every now and then. 

Often, this is easier said than done. One effective way to break up the habit loop of reflexively checking social media is to sign out of your accounts on your computer or delete the app on your phone. The extra moment it takes to sign in or download the app will give you a moment to pause and think if you really want to do that.

5. They see the glass half full

People with an abundance of energy tend to have a positive outlook on life. They see the proverbial glass as half full rather than half empty. This mindset not only boosts mental health but has quite a few bodily benefits as well, ranging from reduced blood pressure to reduced heart problems.

6. They drink plenty of water

As anyone who has ever been dehydrated knows, a lack of water brings on fatigue and other negative health effects. That’s why people full of energy tend to stay hydrated all throughout the day. Typically, this means drinking about eight glasses of water (about two liters or 68 ounces) per day. 

Keep the six habits above in mind, and you’ll be on your way to an energy-packed morning, noon, and night.