When people do something novel, the brain's reward chemical, dopamine, is released. Dopamine is also a motivating chemical that gears us up to do more. In other words, take a trip or learn Spanish and you may also feel inspired to start a new project at home or work.

The more active you are, the better your circulation will be. And good circulation is essential for energy because blood transports oxygen and nutrients—fuel for the cells—to the muscles, brain, and so on. If you have a desk job, get up throughout the day—once an hour is ideal—to give your body breaks from activities such as typing and staring at the computer. When you're stuck seated, like on a long car ride, do neck rolls and shoulder shrugs and circle your feet to keep blood circulating.

Shallow breathing prevents the body from getting enough oxygen. Many people fail to breathe deeply when they feel tense, which is one reason they may feel zapped at the end of a stress-filled day. The general principles of correct breathing are to make it deeper, slower, quieter, and more regular. Doing so helps you force more oxygen into your cells, which slows heart rate, lowers blood pressure, and improves circulation, ultimately providing more energy. Try a simple breathing exercise twice a day: Put the tip of your tongue against the ridge behind your upper teeth. Exhale completely through your mouth, making a whoosh sound. Then inhale deeply through your nose for a count of four, hold your breath for a count of seven, and exhale through your mouth for a count of eight. Repeat for a total of four breaths.

Regular workouts boost energy stores by conditioning the body to make optimal use of oxygen and glucose, its two primary fuel sources. You need only 30 minutes of exercise, three times a week, to get the cardiovascular benefits that lead to increased vitality.

Eating consistently—three small meals with snacks in between—keeps your blood-sugar level even, so you don't experience the highs and lows that occur when you go too long without food. Ideally, all your meals and snacks should contain complex carbohydrates (produce, whole grains) to provide fuel, and protein (nuts, cheese) to give you endurance. Try an apple and a piece of cheese or carrot sticks and edamame.

Anything that makes you feel good may raise your level of endorphins—the same chemicals that are released when you exercise. Listening to music invigorates the body by activating several areas of the brain at once, building new nerve connections. It also increases oxygen flow to the heart, which perks you up as well.

Your body needs water to transport oxygen to your cells. Deprive yourself of sufficient liquids and you may feel tired or get headaches. Experts say you should try to drink at least four tall glasses of water or low-calorie beverages, such as Propel or Crystal Light. Caffeine gets a bad rap, but used judiciously, it can give you a lift. Try to limit yourself to one cup of coffee in the morning and, if you must, a half cup after lunch. Consider switching to green tea, which contains caffeine but also theanine, a calming substance that counteracts the jitters from caffeine.

When your mind is in overdrive, your body secretes stress hormones, such as cortisol, which over time can wreak havoc on the body. It can also make falling asleep difficult by suppressing the hypothalamus, the part of the brain responsible for lowering body temperature so that you can shift into sleep mode. To rewire an overwrought mind, try meditating, practicing yoga, or engaging in regular prayer.

At least once during the workday, get out of the office. Studies show that spending time outdoors provides a boost by reducing stress hormones and lowering blood pressure. Sunlight can also increase the body's production of serotonin, which lifts mood and increases energy.