How to Keep Your Energy High: 5 Powerful Habits That Work | 如何保持高能量

Feeling drained and unmotivated is something we all experience at some point. Whether it’s from the endless demands of work, school, or just life in general, maintaining high energy can feel like a constant uphill battle. But here’s the truth: Energy isn’t something you find — it’s something you build.

If you are not a member of Medium, please click here to read :)

Over the years, I’ve experimented with countless strategies to keep my energy levels steady, and I’ve found that a few consistent habits make all the difference. These habits don’t just keep me productive — they make me feel alive, focused, and ready to take on whatever life throws my way.

Here are the five practices that help me maintain high energy every day. Try them out, and you might be surprised by how much they can transform your life!

1. Exercise: The Simplest Yet Most Powerful Habit

It’s a cliché for a reason — exercise works wonders for your energy. I work out five times a week, and it’s not just about staying fit. Regular exercise releases dopamine and endorphins, which naturally reduce stress and elevate your mood. Over time, it sharpens your focus, improves your work efficiency, and even boosts your overall resilience.

If you’re someone who struggles to find the motivation to exercise, start small. Try a 20-minute walk around your neighborhood or follow a beginner-friendly home workout three times a week. Don’t overwhelm yourself with ambitious goals right away — give yourself 21 days to form a habit. Once your body adapts, you’ll naturally want to challenge yourself more. Think of exercise as the fuel that powers both your body and mind.

2. Face Your Fears: Action Restores Energy

One of the biggest energy drains is anxiety — particularly the kind that stems from uncertainty. We’ve all been there: overthinking every possible scenario, spiraling into “what-ifs,” and feeling completely stuck. This mental exhaustion can leave you paralyzed.

Here’s what I’ve learned: Fear feeds on ambiguity. To take back control, you need to confront your fears head-on. Start by asking yourself two simple but powerful questions:

• What’s the core of this problem?

• Can I solve it?

If the answer is yes, focus on finding a solution and taking action. If the answer is no, practice acceptance and let it go. Taking even the smallest step forward can help reduce anxiety and build a sense of stability and control. Action doesn’t just overcome fear — it restores your energy by shifting your focus from worrying to solving.

3. Set Clear Goals: Align Your Emotions and Logic

Having goals is one thing, but having clear and meaningful goals is what truly drives you. When your goals are specific and connected to something you genuinely care about, you’ll find yourself naturally motivated to work toward them — even without external pressure.

I love the analogy from social psychologist Jonathan Haidt:

• The Elephant represents your emotional and intuitive side, the part of you that craves fulfillment and connection.

• The Rider symbolizes your logical and analytical side, the part that plans, calculates, and makes decisions.

To make progress, it’s not enough for the Rider to steer the Elephant with external incentives like deadlines or rewards. You need to align your emotions with your goals so the Elephant becomes self-motivated. When your inner drive and goals are in sync, your energy becomes unstoppable — even when the journey gets tough.

For example, instead of setting vague goals like “be successful,” break it down into something actionable, like “learn a new skill this month” or “apply to three jobs by next Friday.” These small, clear goals create a sense of progress, which fuels your momentum and keeps your energy flowing.

4. Think Consciously: Don’t Live on Autopilot

It’s easy to fall into a routine where we go through the motions of life without truly thinking. This autopilot mode may feel efficient, but it often leaves us feeling unfulfilled and disconnected.

To avoid this, I make a conscious effort to stimulate my mind daily. At Penn, I often see people sharpening their minds with crossword puzzles, chess games, or even 2048. For me, it’s about constant self-reflection and writing. I journal my thoughts, observations, and ideas regularly, paying attention to small details around me.

Thinking consciously doesn’t have to mean sitting still and meditating for hours. It’s about being curious — asking yourself why things are the way they are, noticing patterns, and reflecting on your own actions. The more you train your mind to engage with the world, the sharper and more present you’ll feel. Life becomes richer and more layered when you stay mentally active.

5. Rest and Recharge: Balance is the Key

Contrary to popular belief, high energy doesn’t mean working nonstop. In fact, the most productive people are often the ones who know when to take a break.

During busy semesters, I intentionally schedule “blank time” into my day. These are moments where I have no obligations, no planned activities — just time to breathe. Sometimes I’ll go for a walk, listen to music, or simply daydream. These breaks aren’t wasted time — they’re essential for resetting my brain, sparking creativity, and restoring the motivation I need to tackle my next task.

Remember, proper rest is the foundation of sustained energy. Without it, even the best strategies will eventually fall apart.

Energy Is Built, Not Found

Keeping your energy high isn’t about quick fixes — it’s about consistent habits. Exercise, facing fears, setting goals, thinking consciously, and taking time to rest are all small practices that build up over time.

Start small, stay consistent, and you’ll be amazed at how these habits can transform your life. So, which habit will you try first?

[Translated by ChatGPT]

如何保持高能量：5個有效的實用習慣

感到疲憊和缺乏動力是我們每個人都曾經歷過的狀態。無論是來自工作、學校，還是生活的無盡需求，保持高能量有時候感覺像是一場持久的硬仗。但真相是：能量不是靠尋找而來的，而是靠培養而成的。

經過多年實驗，我發現一些穩定的習慣可以大幅提升我的能量水平。這些習慣不僅讓我更高效，還讓我感覺充滿活力、專注，隨時準備迎接生活中的挑戰。以下是我每天保持高能量的五個習慣，試試看，也許你會驚訝於它們如何徹底改變你的生活！

1. 運動：最簡單但最強大的習慣

運動是老生常談，因為它對能量的提升效果無庸置疑。我每週運動五次，不僅僅是為了保持體型。規律運動能釋放多巴胺和腦內啡，自然減輕壓力、提升心情。長期來看，它還能提高專注力、改善工作效率，甚至增強整體的抗壓能力。

如果你總是缺乏運動的動力，可以從小處開始。試著每天在鄰里散步20分鐘，或者每週三次進行適合初學者的居家鍛煉。不要一開始就給自己過於宏大的目標 — — 給自己21天的時間來養成習慣。一旦身體適應了，你會自然想挑戰更多。把運動當作身心的燃料，為你的每一天注入活力。

2. 直面恐懼：行動恢復能量

最大的能量消耗之一來自於焦慮 — — 特別是因不確定性而產生的焦慮。我們都有過這樣的時刻：不斷地過度思考每一種可能情景，陷入“如果……會怎樣”的無限迴圈，最終感到完全停滯。這種心理上的疲憊會讓你一動不動。

我的經驗是：恐懼滋生於模糊中。要奪回控制權，你需要直面你的恐懼。從問自己兩個簡單但強大的問題開始：

• 問題的核心是什麼？

• 我能解決它嗎？

如果答案是“可以”，那就專注於找到解決方案並採取行動。如果答案是“不行”，那麼學會接受並放手。哪怕是最小的一步行動，也能幫助減少焦慮，建立穩定感和掌控感。行動不僅能戰勝恐懼，還能通過將焦點從擔憂轉向解決問題來恢復能量。

3. 設定清晰目標：讓情感與邏輯保持一致

有目標是一回事，但擁有清晰且有意義的目標才是真正的驅動力所在。當你的目標具體且與你真心在乎的事情相關時，即使沒有人推動你，你也會因為內在動力而努力向前。

我很喜歡社會心理學家 Jonathan Haidt 的比喻：

• 大象 代表你情感和直覺驅動的那一面，它渴望滿足與連結。

• 騎象人 則象徵邏輯與分析思維，它負責計劃、計算和決策。

想要真正取得進展，僅靠騎象人提供誘因（如截止日期或獎勵）是不夠的。你需要讓情感和目標保持一致，激發大象的內驅力。當你的內在動力與目標同步時，即使旅途中充滿挑戰，你的能量也會源源不斷。

例如，與其設定模糊的目標如「變得成功」，不如將其分解為可執行的任務，比如「這個月學會一項新技能」或「在下週五之前申請三個職位」。這些小而清晰的目標能讓你感受到進展，為你提供前進的動力，讓能量流動起來。

4. 有意識地思考：不要活在自動駕駛模式中

在日常生活中，我們很容易進入一種自動駕駛模式，無意識地完成每一天的任務。雖然看似高效，但這種狀態常常讓我們感到空虛和脫節。

為了避免這種情況，我會每天有意識地激發自己的思維。在 Penn 校園，我經常看到人們用填字遊戲、西洋棋，甚至 2048 這種益智遊戲來訓練大腦。而我自己的方式則是不斷進行自我反思和寫作。我定期記錄自己的想法、觀察和點子，並留意身邊的小細節。

有意識地思考並不需要每天靜坐冥想好幾個小時。它更像是一種好奇心 — — 問自己為什麼事情是這樣的，注意模式，反思自己的行為。你越是訓練自己的大腦去積極參與這個世界，就會感覺自己越清晰、越專注。當你保持心智活躍時，生活會變得更加豐富且有層次。

5. 休息並充電：平衡是關鍵

與普遍觀念相反，保持高能量並不意味著不斷工作。事實上，最具生產力的人往往是那些知道何時休息的人。

在忙碌的學期中，我會刻意為自己安排一些「空白時間」。這些時刻沒有任何義務或計劃的活動 — — 只是讓自己喘口氣。有時候我會去散步，聽音樂，或者純粹放空。這些間歇並不是浪費時間，而是重啟大腦、激發創意的必要時間，讓我為接下來的任務重新充滿幹勁。

記住，適度的休息是持久能量的基石。如果沒有它，再好的策略也會最終崩潰。

能量是培養出來的，不是天生的

保持高能量不是靠快速解決方案，而是通過穩定的習慣逐步累積的。運動、直面恐懼、設定目標、有意識地思考，以及安排時間休息，這些小小的實踐會隨著時間累積，為你的生活帶來深遠的改變。

從小處開始，保持一致性，你會驚訝於這些習慣如何徹底改變你的生活。那麼，你會先嘗試哪一個習慣呢？歡迎在留言中分享你的想法！