60-Second Energy Check

The 4 patterns this check looks for

Most of it comes down to how you fuel, sleep and time your caffeine. That part you can change. You answer six quick questions, your answers point to one of four patterns, and you get one fix to start with today.

• Afternoon crashA light breakfast and lunch leave you running low around 2–3 p.m.
• Coffee jittersA big dose on an empty stomach gives you a spike, then a crash.
• Brain fogCoffee first thing and no water at all.
• Poor sleepShort or broken sleep that no amount of coffee makes up for.

Simple steady-energy habits, starting today

1. Eat 25–30 g of protein at breakfast and add protein to lunch.
2. Have your coffee with or after breakfast, spread it through the morning and make your last cup by early afternoon.
3. Drink a big glass of water before your first coffee and keep a bottle within reach.
4. Keep the same 7–9 hour sleep window every day and get some daylight within an hour of waking.

For more, see my guides to the afternoon energy slump, coffee jitters and crashes and coffee on an empty stomach.

When it’s more than a habit problem

This is a habit check, not a diagnosis.If brain fog is new or doesn’t lift, it’s worth a check-up with your doctor. The same goes for tiredness that came on suddenly or keeps getting worse, even after you’ve fixed your sleep, food and water.

Frequently asked questions