I used to reach for caffeine every time I felt tired. Caffeine is one of those things that you need more and more of to get the same effect. Like most everything we put into our bodies, we adapt to it, increasing our tolerance levels.
Personally, I do not like feeling dependent on things. There isn't anything wrong with being dependent on medications to support your health; Of course, I'm a huge advocate for doing whatever it is you need to do to be your happiest, healthiest self.
I want to be naturally energized by getting quality sleep, eating nutritious foods, drinking water, and moving my body. I want the mental discipline to be productive at all times of the day all on my own. For myself, this is my idea of health. Here are the things that help give me a burst of energy.
WALK BREAKS. The best thing you can do for your energy levels - take walk breaks. It doesn't matter if it's to your mailbox, around the block, or a 15-minute powerwalk. This will change your life.
MOVE YOUR BODY. Drop and do 10 push-ups. Give me 50 jumping jacks. How about 20 chair squats? Small bursts of movement will wake your body and mind right up. Every hour, do 30 seconds of a random bodyweight exercise and watch what happens to your energy levels. It'll keep your mind focused, too.
EAT A SNACK. Food is fuel. It quite literally provides energy for your body. This isn't always the reason why you're tired, of course, but if you tend to restrict your caloric intake (especially if you're in a huge calorie deficit) this is definitely a contributing factor.
CHUG WATER. Sometimes we feel hungry when we are in fact just thirsty. I find that chugging water for 10 seconds perks me up. It's not enjoyable usually, but it is helpful for my overall function, not to mention the more water you drink the better.
GET FRESH AIR. Despite the weather, go outside, even if it's just for a minute. Take in the cool breeze or the warm air. Feel the sunshine on your skin or the nip of the cold air on your face. Getting in touch with something natural like the climate, allows your body to feel more grounded. Breath deeply and take it all in.