10 Daily Practices for Better Energy & Focus
I believe, energy is our most valuable resource, even more than time. You can have all the time in the world, but without energy, you won't feel good or be able to pursue your dreams.
As a resilience expert, I'm applying these 10 daily practices to stay sharp, energized, and balanced no matter what challenges come my way. From optimizing sleep to regulating your nervous system, these practices are rooted in science and body wisdom.
Steal them, try them, and feel the difference in your energy and focus.
Ready to build your resilience? Let's dive in!
Sleep to Detox and Recharge Your Body
1. Go to Bed Before 10.30 PM
Your body detoxes overnight, with specific organs peaking at different times during the night. Start winding down by 9pm when your body’s Cortisol levels start dropping naturally, so by 11pm your body can start doing its job and clearing all the waste that has accumulated during the day from all the activity.
9–11 PM: Thyroid and adrenals repair, setting your energy baseline.
11 PM–1 AM: Gallbladder detoxes, processing fats.
1–3 AM: Liver cleanses, clearing toxins and stress hormones.
3–5 AM: Lungs refresh, supporting oxygen flow.
5–7 AM: Large intestine eliminates waste, preparing for the day.
Hitting bed before 10.30 PM aligns with these cycles, maximizing detox and recovery. Aim for 7–8 hours of quality sleep.
I do not buy into the 4 hours sleep per night myth!
2. Track and Optimize with Oura Ring
Use an Oura ring to monitor sleep metrics. Here’s what you are looking for:
REM Sleep: Aim for 1.5–2 hours (20–25% of sleep) for memory and mood.
Deep Sleep: Target 1–1.5 hours (12–18%) for physical restoration.
Heart Rate Variability (HRV): Higher HRV (e.g., 30–60 ms for adults) signals better stress resilience.
Adjust bedtime routines (eating, drinking, TV, phone use etc.) based on Oura insights to boost these metrics. Over time you will get personal Chronotype recommendations.
3. Tech Hygiene
Put your phone in airplane mode and turn off WiFi at night to reduce EMF exposure, which disrupts melatonin production and sleep quality.
Diet to Fuel Resilience instead of Stress
1. Avoid Sugar and Alcohol
Sugar spikes adrenaline, triggering stress responses and inflammation. If you are craving sugar you might be low in Serotonin.
Try 5HTP 50-100 mg for a starting trial dose. 100-200 mg during the day and 200-400 mg before bedtime are typical maintenance doses.
Alcohol, a neurotoxin, disrupts brain chemistry and sleep as well as inflammation and liver load. Replace alcohol with L-Theanine (250mg 2x/day) to boost GABA, calming your nervous system without toxicity.
Disclaimer: As with any supplements, please do your own research, as this is a guidance. I do not know your existing medical conditions or medication you are taking. For example 5HTP is not recommended if you are taking SSRIs mood medication.
2. Prioritize Healthy Fats and Proteins
Organic fats like avocados, eggs, and grass-fed beef support brain health and cortisol production, stabilizing mood and energy. Your brain is 60% fat, feed it well!
Note: Methylation Status
If you're an undermethylator (check via self-evaluation or testing), vegetables high in
folate (e.g., spinach, broccoli) may worsen how you feel. Limit these and focus on protein
and fats, consulting a practitioner for tailored advice. If you are overmethylators then you’ll do better on a vegetable focused diet.
Supplements to Support Your Nervous System
1. Nervous System Essentials
These nutrients stabilise mood, energy and stress responses:
Zinc (starting with 25mg and going to 75 mg daily): Reduces cortisol, boosts immunity.
Magnesium (300 mg, 2x/day, citrate/malate/orotate not oxide): Supports energy and relaxation.
Selenium (200 mcg daily): Fights oxidative stress.
Vitamin B1 (Thiamine, 100 mg daily): Enhances energy production.
Vitamin B6 (Pyridoxine, 100 mg) and P5P (50 mg): Balances neurotransmitters.
Methyl-B12 (1 mg daily): Supports brain function and energy.
2. Energy Boosters
CoQ10 with PQQ (dose per label): Power up your mitochondria, the powerhouses of your cells
Vitamin C (1000 mg, 2x/day): Clears oxidative stress, lifts mood.
Disclaimer: Consult a healthcare professional before starting supplements, especially if
you have conditions or take medications. Start at 50% dose for 12 weeks to monitor effects.
Nervous System Regulation
Our nervous system is like an operating system on our computer, it governs all other processes in the body as well as how we think and feel. We normally move between three different states:
Parasympathetic - calm, presence, healing, connection, creativity, grounded energy
Sympathetic - anxiety, stress, rushing, hypervigilance, fear, anxious energy
Dorsal Vagal - overwhelm, depression, lack of caring, disconnection, exhaustion, no energy
Quite often, we can get stuck in either stress or overwhelm, or cycle between the two without coming back to the parasympathetic state. Where we should be most of the time. To help with that we can use body based practices like grounding, breath, mindful movement.
1. 4-6 Breathing
Longer exhale than inhale indicates to your nervous system that we are safe, there is no danger and that it can come back to regulation. Don’t force the depth of your breath, just make it slower.
Inhale for 4 seconds, exhale for 6 seconds. Repeat for 1-2 minutes to shift into a parasympathetic (rest-and-digest) state, calming your nervous system.
2. Heart Coherence Practice
Sit with feet flat.
Place your hands over your heart.
Start breathing ‘through’ an area of your heart.
Breathe slowly and notice the sensations of warmth in your chest.
Bring something to mind that brings you a sense of gratitude - a thing, a place, a person, a pet.
Stay with the slower breath and this sensation of gratitude for as long as it feels good.
This practice synchronizes your brain and your heart frequency and moves you to the parasympathetic state. It builds emotional resilience and grounds you during stress.
3. Connect with Yourself, Friends, Community, and Nature
Do something that brings you joy, something that does not have a specific goal attached to it. If you go for a walk, do it for pleasure, not to fit in some exercise, sing, paint, dance, listen to music. What did you enjoy doing before you became so busy and goal focused?
Surround yourself with people where you can feel like you belong.
Meet with friends weekly for emotional recharge.
Spend time in nature 10-20 minutes daily of walking or grounding (bare feet on grass) reduces cortisol and boosts mood.
Community and nature are your external resilience anchors. Doing something for pure joy anchors you from within.
Your Next Step
These 10 tools are my daily go-to for staying resilient. Start with one or two, like 4-6
breathing or cutting out sugar, and build from there.
Want more?
Check out my coaching offerings - https://www.ritaainsworthcoaching.com/
Steal these tools, feel the difference, and build a stronger, more resilient you! ❤️
