Your 30 Day Natural Energy Reset

Feeling sluggish, drained, or constantly reaching for caffeine to power through the day? It’s time to reboot your energy, the natural way. Instead of quick fixes that leave you feeling even more exhausted, we’ve created this 30-day plan to focus on sustainable habits that will reset your body and nourish your energy levels. It’s drawn from the principles of habit-stacking, where we add small but significant changes over time that add up to make a huge difference.

Over the next month, you’ll be hydrating, fuelling, and restoring your body with science-backed habits, and ditching those entrenched behaviours that are no longer serving you.

Let’s dive in!

Days 1–10: Reset Your Foundations

Days 1–3: Rebalance Your Mornings

Your morning routine sets the tone for your entire day. In the first three days, the focus is on natural light, hydration, and breaking bad habits that disrupt your energy.

Add In: Wake up and get sunlight within 30 minutes of rising—this supports your circadian rhythm and helps regulate energy levels throughout the day.

Cut Out: Hitting the snooze button! Snoozing fragments your deep sleep cycles, making you feel groggy. Instead, grab a blanket and sit outdoors for a few minutes—this will wake you up naturally.

Bonus: Start your morning with lemon water and a pinch of sea salt to hydrate and replenish essential minerals.

Days 4–7: Reset Your Afternoon Energy

Afternoon slumps are common, but they don’t have to be. The next few days will focus on avoiding energy crashes and supporting steady energy levels.

Add In: Swap your second coffee for matcha or a herbal alternative—matcha contains L-theanine, which promotes calm, sustained energy rather than a caffeine crash.

Cut Out: Sugary snacks that spike and crash your energy. Instead, opt for nuts or a protein-based snack to keep your energy steady.

Bonus: A 5-minute stretch or short walk after lunch—this improves circulation and prevents post-lunch energy crashes.

Days 8–10: Support Your Sleep for More Energy

Poor sleep is one of the biggest energy drainers. Now, it’s time to prioritize deep, restorative sleep so your body can repair and recharge properly.

Add In: Create a no-screens, wind-down ritual 30 minutes before bed—reading, stretching, or deep breathing can help prepare your body for sleep.

Cut Out: Late-night scrolling and exposure to blue light, which disrupts melatonin production and makes it harder to fall asleep.

Bonus: Enjoy a cup of chamomile tea or massage lavender oil into your skin in the evening—both have natural relaxing properties.

Days 11–20: Strengthen Your Energy from the Inside Out

Days 11–13: Energize with Food

Your energy is directly linked to what you eat. Now is the time to focus on food as fuel.

Add In: Eat protein at breakfast to balance blood sugar and sustain energy throughout the morning.

Cut Out: Skipping meals or relying on caffeine as an energy crutch—this leads to blood sugar crashes and fatigue later.

Bonus: Nutrient-dense snacks like nuts, seeds, and fruit to keep energy stable.

Days 14–17: Herbal & Supplement Support

Now that your sleep and diet are more balanced, you can add natural supplements and herbal adaptogens to support long-term energy.

Add In: Use adaptogenic herbs like lemon balm or nettle tea for stamina and resilience.

Cut Out: Relying on energy drinks or excessive caffeine, which can stress the adrenal glands and cause burnout.

Bonus: B12 and iron-rich foods like leafy greens, lentils, turkey, and sardines to support oxygen transport and energy production.

Days 18–20: Move to Increase Energy

Movement stimulates circulation, reduces stress, and increases vitality—but the key is finding the right amount for your body.

Add In: 10-15 minutes of daily movement—whether it’s a walk, some stretches, yoga, or even dancing.

Cut Out: Over-exercising if you’re already fatigued—pushing too hard can actually deplete energy further. Listen to your body.

Bonus: Breathwork (such as box breathing or deep belly breathing) to instantly boost energy and improve focus.

Days 21–30: Mastering Long-Term Energy Management

Days 21–23: Mindful Energy Management

Your energy isn’t just physical—mental and emotional energy matter just as much.

Add In: A morning gratitude or journaling practice to set a positive tone for the day.

Cut Out: Overcommitting to things that drain you. If you find it hard to say no, try saying “I’ll get back to you” instead.

Bonus: Short mindfulness breaks during the day—take 5 deep breaths, step outside, or pause for a moment to reset.

Days 24–27: Time & Stress Reset

Managing your time and stress levels is a key part of sustaining your energy.

Add In: Time-blocking or scheduling "energy check-ins" throughout the day to prevent burnout.

Cut Out: Mindless social media scrolling—this drains focus and contributes to mental fatigue.

Bonus: One non-negotiable self-care habit—even just 5 minutes per day to do something that recharges you.

Days 28–30: Reflect & Sustain Your Energy

You’ve made so many positive changes—now it’s time to evaluate and sustain them.

Add In: Reflect on what worked for you and keep the habits that energised you the most.

Cut Out: All-or-nothing thinking—small changes make a big impact! You don’t have to be perfect every day to feel better overall.

Bonus: A flexible routine that works for you long-term—use diary notes or reminders to check in on your progress.

Good Luck (And Well Done!)

By following this 30-day energy reset, you’ll be rebuilding your natural energy step by step, and really doing yourself proud. You’ll learn what powers up your body, to balance what drains and fuels you, and how to sustain long-term well-being.

If you do give this a try, let us know how it goes over on our Instagram!