Four natural ways to help boost your mental energy—backed by science
In our fast-paced, digitally connected world, mental fatigue has become an increasingly common concern. Persistent mental fatigue can impair focus, decision-making, and overall productivity, leaving individuals feeling exhausted and disengaged.
Fortunately, there are natural, evidence-based strategies, such as supplementation with a clinically backed ingredient, may help restore and sustain mental energy without relying on excessive cups of coffee or quick fixes. Below are four scientifically supported methods that promote alertness and cognitive function in a sustainable and healthy way.
1. Prioritize Quality Sleep
Sleep is fundamental to mental performance. During sleep, the brain consolidates memory, clears out metabolic waste, and recalibrates emotional and cognitive functions. Without adequate rest, individuals experience diminished concentration, slower cognitive processing, and increased irritability. The Centers for Disease Control and Prevention (CDC) recommends that adults aim for 7 to 9 hours of sleep per night to support optimal brain function. Practicing good sleep hygiene—such as maintaining a regular sleep schedule, reducing screen exposure before bed, and ensuring a dark, cool sleeping environment—can significantly improve both the quality and quantity of sleep, ultimately leading to improved mental clarity during the day.
2. Get Regular Physical Activity
Physical activity is not only vital for physical health but also plays a crucial role in boosting mental energy. Exercise increases blood flow and oxygen delivery to the brain, stimulates the release of mood-enhancing neurotransmitters like dopamine and serotonin, and reduces stress hormone levels. A comprehensive review published in Nature Reviews Neuroscience confirmed that regular aerobic exercise improves executive function, attention, and memory, particularly in adults experiencing cognitive fatigue. Even brief sessions of movement, such as 10 to 15 minutes of walking, can yield noticeable improvements in alertness and mood.
3. Reconnect with Nature
Spending time in nature has been shown to restore depleted mental resources, improve attention, and lower stress. According to Attention Restoration Theory, natural environments allow the brain to rest from directed attention and cognitive effort, which can restore mental energy and enhance concentration. A 2020 study published in Frontiers in Psychology found that spending just ten minutes in a natural setting significantly improved mood and attentional control. Whether it’s a walk in the park, gardening, or simply observing greenery, nature exposure can serve as a low-effort but effective way to boost mental clarity.
4. Experience enXtra: A Caffeine-Free Mental Energy You Can Feel
For those seeking a supplement to help boost mental energy, try looking for a product that includes 300 mg of enXtra. Derived from Alpinia galanga—aka Thai ginger—enXtra has been shown in clinical studies to help support attention and focus without the jitters as well as up to 5 hours of mental energy and alertness without the "crash" that often accompanies caffeine.*† Moreover, enXtra is a nootropic that has been shown to have no impact on heart rate or blood pressure and does not affect sleep.*
Mental energy is a critical but often overlooked component of overall well-being. With the many adults experiencing frequent mental fatigue, incorporating natural strategies such as better sleep, physical activity, time in nature, and targeted cognitive support with clinically studied ingredients like enXtra may make a meaningful difference. These approaches not only enhance day-to-day focus and productivity but also contribute to long-term well-being. Are you ready to recharge?
†“Crash” as when mental energy (measured by alertness/attention) and mood generally decline within the first 5 hours after caffeine consumption.