12 ways to charge your energy (to change your life) in 2024


written by:

Today at a Glance

Energy, charge your energy, change your life

Your entire life can change in one year.

Not a decade. Not five years. Not even three. Only one.

One year of focused daily effort.

Daily effort to charge your energy.

Energy is the catalyst that propels purpose-driven optimizers to greatness.

We embrace self-discovery, align our energy with our purpose, and become an unstoppable force of positive change.

We step into our power and let our energy create ripples of impact.

The energy we create rubs off on others.

Our employees, coworkers, family, and friends.

2024 is officially upon us. Will it be the year that you change your life?

To get you started, here are 12 tiny actions to help you make 2024 your best year yet…

Pro Tip: Simply pick ONE action from each category (physical, mental, emotional, spiritual) and get started this week. Small things become big things.

"Change your energy, change your life. The power to transform is within you."

Physical Actions (to charge your energy)

1) Improve your mental and physical energy — go for more walks.

Take a 15-minute tech-free walk every single morning.

You don’t need a fancy morning routine—just go for a walk.

The sunlight, movement, and fresh air have a direct positive impact on your mood, circadian rhythm, metabolism, digestion, and more.

Bonus Benefit: Leave your phone at home (or put it in airplane mode). Let your creativity flow.


2) To fight the afternoon slump, follow the 80% rule at lunch.

The Okinawans in Japan are famous for their extraordinary longevity. One of their secrets is a traditional practice called “Hara hachi bun me,” which means “Eat until you are eight parts full.”

When we eat, our body directs blood and energy towards the digestive system. In our old routine, we used to have a big lunch at the desk, unknowingly triggering the body to enter a state of digestive recovery.

Here’s a simple hack to counteract this: Have a lighter lunch and take a walk afterward. Not only will it aid digestion, but it will also bring mental clarity. It’s a small change with big benefits for your body and brain.


3) To fall asleep faster, try the 4-7-8 method.

Breathe in through your nose for a 4-second count, hold your breath for a 7-second count, and exhale for an 8-second count. The length here doesn’t matter. But it’s easy to remember.

The important thing is to make your exhales longer than your inhales (ideally twice as long). It activates the parasympathetic nervous system, which triggers your body to turn to rest and recovery mode.

Mental Actions (to charge your energy)

4) View every obstacle as an opportunity rather than a permanent roadblock.

In life, you’re not rewarded for avoiding obstacles, but for finding clever and scalable solutions.

Keep in mind: Pessimists may sound smart, but it’s the optimists who strike gold.


5) Choose your hard.

Building deep, meaningful relationships is hard. It’s also hard to settle for shallow connections with everyone. Working towards the body you desire is hard. It’s equally hard to witness your body deteriorate from inactivity. Creating a purposeful life is hard. Living without one is hard either. Choose your hard.

6) Don’t wait for the “right moment” for a big decision.

Having a kid, taking that professional risk, moving to a new place—these are all major, nerve-wracking decisions. The only thing you can do is put in the effort to make the leap of faith as comfortable as possible. But once you’ve done that, all you gotta do is open the door, jump out of the plane, and trust that you’ve packed the parachute real tight.

Emotional Actions (to charge your energy)

7) Find someone who you love doing the mundane with.

Life isn’t the glamorous Instagram-worthy moments. Life is mostly just doing mundane, boring things. Some call it routines. When you find the person you love doing mundane things with, you’ve found your life person.

Pro Tip: Here are 36 questions to make sure your partner is the right one.

8) Stop trying to change people who don’t want to change.

People don’t change because we want them to—they change because they want to.

If someone has consistently shown an unwillingness to change, don’t waste your energy trying to change them. Move on and focus your energy on those who are willing to make a difference.

Sometimes, you’ve got to let go and let them figure it out on their own.

9) Seek out people powering you forward

Your environment creates your entire reality. Surround yourself with people who are constantly dwelling on the past, and you’ll find yourself stuck there. Surround yourself with people who are dreaming big about the future, you’ll create something truly extraordinary.

Build a tribe that pushes you to think bigger. Let go of the rubber bands that are pulling you back, and watch your life transform completely within a year.

Spiritual Actions (to charge your energy)

10) Create the identity you would admire most.

Everyone thinks they’re chasing after money, fame, or success. But deep down, what we truly crave is a sense of identity. Embrace who you are right now. Take risks to lower your odds of regret. And seek out fresh perspectives that push your boundaries.

It’s time to unlock your true potential and live life to the fullest along the way.

11) Take ownership of your fitness, health, life.

You get one chance at this. One body, one mind, one life. Take advantage of it. Test the limits of your capability. Do the thing that scares the hell out of you. Get after this life.

Pro Tip: To get the most out of this life (and live long), your holistic fitness and health are your biggest asset. An investment now will pay you the highest dividends later in life.

12) Give yourself a direction or it will be created for you.

Purpose provides a sense of direction, meaning, and significance in one’s life.

Your brain loves having a direction. Give yourself that direction or it will be created for you.

Understand your core values, passions, and deep-rooted goals.

We hope in 2024 and beyond you become intentional with your life and point it towards the things you truly want with no limitation.

One Quote to Finish Your Week Strong

"New goals don't deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results."

What is the lifestyle you want to create?

Perhaps you have already tried to change several times, but have reverted to default after a few weeks.

If so, keep trying, and don’t give up. There’s a solution for every situation. You just gotta find it.

That’s it for today.

Hope you enjoyed it (and learned something new).

What’s going on in our world

During the past week, over the New Year, we took a few days to disconnect from the online world and spend time with our loved ones and ourselves.

The end of a year and the beginning of a new one always have something magical.

Back and fully recharged, we are ready to conquer new challenges.

While still working on finalizing our book, we are also working on how to improve the way we help our coaching clients and how we can better create more value through the content we are providing every day through our LinkedIn and our YouTube channel.

May this be the best year ever, for all of us.

As always, stay fit, stay active, and enjoy your life.

Ketty & Markus

Some more ways we can help you

Free Ressources

Quit Sugar — live better

Ditch sugar, take back control of your health, and start living your best life.

Ultimate Posture Guide

Don’t let bad posture ruin your sleep. Self-check and start realigning immediately.

1-on-1 Coaching

Upright with ease
in 12 weeks

Create alignment to confidently sit and walk upright without back pain.

Transform your lifestyle 360°

Unleash your full potential and experience optimal performance & well-being.

Shed 10-15 lbs 
in 12 weeks

Lose weight and maximize energy, performance, and wellness long-term.

Delivering actionable advice for fitness, health & personal growth to your inbox

Join 1,100+ curious minds who receive The Energy Explorer every Saturday to boost their energy and create long-lasting results.

Not a subscriber? Join 1,100+ optimizers who receive The Energy Explorer every week.