There’s so much to do and so little time to do it—meanwhile all you really want is to test drive the new sofa. If the ring of the alarm clock or the demands of Monday morning make you feel like pulling the covers over your head then you’re probably in serious need of a revitalization strategy.

Non-specific fatigue and overall lack of energy are among the most commonly heard complaints in the doctor’s office. Ironically, your lack of vigor may have its roots in a society where ambition and enterprise are run amok—as demands on your time soar, your energy inventory risks depletion and it all becomes too much.

“Too much technology usage, too much information, too much caffeine, too little exercise, too little sleep and too much negativity—a combination of many factors is causing the TIRED epidemic. Many of these factors are outlined in my book, The 10-Minute Energy Solution. Another factor is emotional pain. People are filling their lives with negative emotions and fear and habits that drain them instead of positive emotions and practices that energize them,” says Jon Gordon, a pioneer in the field of energy coaching, author and co-founder of Positive Energy Program, an organization dedicated to raising healthy children.

As you age, responsibilities multiply and challenges deepen, which can in turn magnify fatigue-making stress and anxiety levels at a time in your life when your defensive arsenal is on the wane—sleep, for example, the great restorer, tends to be shallower and easily interrupted so after the age of 35 you’re potentially starting the day with a deficit.

If lethargy is interfering with the reasonable conduct of your daily life then you should first eliminate illness as a root cause—diabetes, anemia, thyroid conditions, depression, viral infection—all are fairly common sources of fatigue.

“You can do an energy audit and identify when you started feeling tired. I always suggest people first get a blood test and see a doctor to rule out medical symptoms. If they don’t show up then we go to the next step and look at food allergies and lifestyle, emotional and habitual causes. In the book, I offer an Energy Audit that people can take,” Gordon advises.

He says that too often people resort to quick fixes to prop up sagging stamina. “Relying on caffeine and sugar for energy only contributes to the vicious cycle and causes you to be more tired. Another mistake is that when people are tired they don’t exercise and yet this is the very thing that would increase their energy. Even a 10-minute walk would produce positive results. The key is to exercise, meditate, pray, breathe, take time to recharge daily, drink more water and eat whole foods from nature. Instead of caffeine people must fuel their lives with real sources of sustained energy.”

Sustained stress is a serious drain on your limited energy reserves—many people do exactly the wrong thing in response to anxiety by self-medicating using traditional sugar-and-fat-laden comfort foods, drinking alcohol and smoking. Diet and exercise are key energy boosters—a brisk oxygenating walk or aerobics class in combination with several small meals a day can leave you feeling brighter and more vital. Foods with a low-glycemic index, such as whole grains, nuts, olive oil and fiber-dense vegetables can help combat the enervation that typically occurs in the wake of a hasty sugar fix.

Take 15:

Jon Gordon makes the following suggestions for energizing your day:

1. Stop drinking sodas and start drinking more water or sparkling water instead.
2. When you feel stressed take 10 deep breaths. Focus on your breathing.
3. Exercise at least 30 minutes a day. It’s as easy as a walk around the block.
4. Drink green tea instead of coffee.
5. Sleep at least eight hours a night.
6. Stay away from hydrogenated oils. Read the ingredients on the back of products you buy in the supermarket.
7. Surround yourself with positive and supportive people.
8. Do one thing special for yourself every day.
9. Eat fruits with your breakfast and eat vegetables with your lunch and dinner.
10. Say a prayer or affirmation before you go to bed and when you wake up.
11. Read one inspirational book a month.
12. Listen to your favorite song whenever you need a pick-me-up.
13. Eat breakfast. It will increase your energy and productivity at work.
14. Don't be too busy for lunch. Researchers agree that performance scores plunge when people miss lunch.
15. Take short breaks throughout the day. Get up from your chair and take a little walk. Stop looking at the computer screen. Stretch. Go get a cold drink of water. Short breaks help you refocus and reenergize.