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“Believe in your infinite potential. Your only limitations are those you set upon yourself.” Roy T. Bennett

In 1991, the US National Junior High Chess Championships in Detroit would become the scene of a miracle. The elite team from Dalton, a private school in New York, had won three titles in a row. What chance did the Raging Rooks, a band of rascals from a public school in Harlem, stand?

After a strong start followed by a crumbling of confidence and falling to fifth place, the team rallied around their coach, Maurice Ashley. Kasaun Henry, the captain, managed to beat Dalton’s best player, and the Rooks took the title! How could a team with barely enough players that practices in parks where drug dealers do their business beat Olympic-level professionals? Hidden Potential, according to Adam Grant.

Grant is an organizational psychologist and professor at Wharton Business School. Grant explains that instead of focusing on innate genius and earthshaking achievements, we should prioritize learnable skills and how far people have come. When we do, anyone can reach greater heights — including us.

Grant suggests there are 3 key pieces to the latent power–puzzle: character skills, sustaining motivation, and systems of opportunity. Here’s one lesson from the book about each of them to unlock your inner capabilities:

  1. Developing your character begins with starting before you feel ready.
  2. Progress often feels like going in circles — that’s normal, just keep going.
  3. “Brainwriting” is a better technique to produce results in a group than brainstorming meetings.

Let’s crack open some rocks and unearth our inner diamonds, shall we?


Lesson 1: Start before you’re ready, and become “a creature of discomfort.”

We tend to use the words “character” and “personality” synonymously, but according to Grant, there’s a distinction: “Personality is your predisposition — your basic instincts for how to think, feel, and act. Character is your capacity to prioritize your values over your instincts.” In other words, personality is what you want to do, whereas character is what you choose to do.

One way to develop such character skills is to start before you’re ready. As a graphic by Liz Fosslien shows, the longer you wait until you feel prepared, the slower your overall progress will be. “You don’t need to get comfortable before you can practice your skills,” Grant says. “Your comfort grows as you practice your skills.”

Other ways of “becoming a creature of discomfort,” as Grant calls the state required for continuously improving, include:

  • Switching learning styles to what’s most appropriate for what you’re trying to learn, even if it’s not your preferred one.
  • Going beyond your limits and then figuring out new challenges as you go along.
  • Setting a minimum mistake target for each week or day. When failing becomes part of the plan, it hurts less.

As a high school student, in an interview with a Harvard alum, Grant dared to show him his magic tricks. His self-teaching and courage scored him a place at the school.

Don’t delay your dreams. Start before you’re ready, then improve a little every day.

Lesson 2: When it feels like you’re stuck, keep going. You might be on “the roundabout path to progress.”

Every time I go back to a book about self-love I’m working on, I end up redoing the structure from scratch. It’s still too convoluted, but with each cycle, it becomes simpler. Smoother. Better. According to Grant, I’m on a slow upwards spiral — “the roundabout path to progress.” Some of humanity’s greatest achievements have happened in the second half of people’s lives. The problem is most people give up before they get there.


R. A. Dickey is a baseball pitcher who, after some early success, languished in the Minor League for years. At 31, an age long past his peak, he began perfecting the knuckleball, a rare throwing technique. Having practiced his throw over 30,000 times, at 35, he signed a multi-year, million-dollar contract with the New York Mets. 

“The drawback of a compass is that it only gives you direction, not directions,” Grant writes. Sometimes, you have to walk all the way back to the beginning to find a better way. Or seek advice from multiple sources to find a solution where their ideas intersect. A side gig that feels like a detour can also be the springboard you need for a breakthrough at your main occupation.

Life is not a straight line but a road full of things we didn’t expect. No matter how stuck you feel, keep going. It might seem like you’re wandering in circles, but chances are, you’re slowly spiraling upwards.


Lesson 3: Try “brainwriting” instead of brainstorming when working in groups for better, more collaborative results.

In 2010, a copper and gold mine in the Atacama desert in Chile collapsed. 33 men ended up stuck inside. The Chilean government, a dozen companies from all over the world, and even NASA cooperated to try and save the men.

André Sougarret, the man in charge of the operation, needed ideas — and fast. Instead of long brainstorming meetings where only the loudest people talk and no one really decides on anything, however, he decided to rely on what Grant calls “brainwriting.” Sougarret gathered submissions via a website from the whole world, including UPS, the Navy, and many solo engineers. Then, he invited the people with the most promising solutions and discussed their feasibility.

Pedro Gallo, for example, invented a mini, yellow plastic phone to send down and communicate with the trapped miners. At first, his idea was rejected, but when, later, the audio of a high-quality camera failed, the team called him back. The $10, old-school device worked — and Gallo spoke with the miners every day.


Whenever you’re tackling a problem as a group, have people collect their ideas individually before you meet. Then, use your time to judge, select, and perfect existing ideas.

It’s not always a matter of life and death, but sometimes, it’s crucial that our group efforts succeed. Like in the 33 Chilean miners’ case, who, after 69 days, were finally rescued, all safe and sound — thanks to a hole dug with the tools yet another volunteer suggested.


“Potential is not a matter of where you start, but of how far you travel,” Grant says.


Memorable facts and anecdotes:

  • Having an experienced kindergarten teacher adds an average of over $1,000 to a student’s annual income in their 20s, according to research by Harvard’s Raj Chetty.
  • The US Army came up with the distinction between “hard skills” and “soft skills” in the late 1960s to distinguish between those related to operating “hard” tanks and guns and for “soft” broader leadership and teamwork that didn’t involve machines.
  • Students who listened to a science article enjoyed it more but learned significantly less than those who read it.
  • Yo-Yo Ma tries to avoid early-morning and late-night practicing, and keeps his total practice time to just three to six hours per day. 
  • In a study of over 28,000 basketball games, NBA teams got worse after star players were injured. But once the player returned, their team did even better than before the injury. “They rearranged their roles to enable peripheral players to step up and drew up fresh plays to leverage their strengths. When the star came back, their shot balance improved. They were less dependent on one hero to carry the entire team,” Grant writes. (p. 110)
  • Researchers found that lawyers who were guided by multiple mentors are more likely to make partner. 
  • Former Mets baseball pitcher RA Dickey defied his team’s wishes and climbed Mount Kilimanjaro during the 2012 off-season. He then went on to have the best season of his baseball career, which he credited to a boost in confidence provided by the climb.
  • Leaders who spend 5% to 10% of their time doing the work of their teams—such as a hospital administrator continuing to practice as a doctor—are higher performing. “It’s a powerful way to stay connected to what’s happening on the ground—and signal that what people do below us is not beneath us,” writes Grant. (p. 166)
  • The team trying to free the trapped Chilean miners solicited ideas from around the world and wound up using a novel approach recommended by a young engineer who was on the site to deliver equipment. They used a “lattice” approach, Grant concludes. “If we listen only to the smartest person in the room, we miss out on discovering the smarts the rest of the room has to offer.” (p. 198)
  • Finnish students’ top results on international tests are the result of a reform effort launched in the 1970s that included paying teachers better and giving them more autonomy. “Finnish schools create cultures of opportunity by enabling students to build individualized relationships, receive individualized support, and develop individualized interests,” Grant writes. (p. 161)


Choice quotes:

  • “You can’t tell where people will land from where they begin. With the right opportunity and motivation to learn, anyone can build the skills to achieve greater things. Potential is not a matter of where you start, but of how far you travel. We need to focus less on starting points and more on distance traveled.” (p. 6)
  • “Progress is rarely noticeable at a snapshot in time—it unfolds over extended periods of time. If you focus your attention on a specific difficult moment, it’s easy to feel stuck. It’s only when you look at your trajectory over the course of weeks, months, or years that you appreciate the distance you’ve traveled.” (p. 126)
  • “Teaching others can build our competence. But it’s coaching others that elevates our confidence. When we encourage others to overcome obstacles, it can help us find our own motivation.” (p. 137)
  • “It’s more important to be good ancestors than dutiful descendants. Too many people spend their lives being custodians of the past instead of stewards of the future. We worry about making our parents proud when we should be focused on making our children proud. The responsibility of each generation is not to please our predecessors—it’s to improve conditions for our successors.” (p. 150)
  • “Weak leaders silence voice and shoot the messenger. Strong leaders welcome voice and thank the messenger. Great leaders build systems to amplify voice and elevate the messenger.” (p. 196)
  • “Instead of trying to trip people up, we should give them the chance to put their best foot forward. How they respond in a do-over is a more meaningful window into their character than how they handle the first try.” (p. 221)
  • “The most important lesson to teach students is that learning is fun.” (p. 242)


Take the Hidden Potential Quiz

By Ayelet Fishbach


The famous Chicago improvisational club The Second City is known for launching the careers of Tina Fey, Stephen Colbert, and Steve Carell. It also offers classes for the rest of us. In my first class there, I participated in a “Give Focus” group exercise. One person had to move around the room in some interesting ways—maybe dancing, hopping, or acting—while the rest of the group was frozen in place. At any point, the person could “pass the focus” to someone else, who would then entertain the frozen crowd before passing the focus again, until everyone got their turn.


This exercise is designed to build confidence and performance skills. Yet, I mainly felt embarrassed and uncomfortable. As is often the case when that happens, I wanted that discomfort to end. What I didn’t realize was that feeling uncomfortable was a sign that the exercise was working, and that if I actively sought that uncomfortable feeling—rather than trying to avoid it—I would’ve learned more.

Kaitlin Woolley and I recently investigated the effect of seeking and embracing discomfort in improvisation, as well as in other areas of personal growth. Those we invited to seek discomfort achieved more: they took more risks in improvisation classes, engaged more in an expressive writing exercise, and when facing new and uncomfortable information, they opened themselves to it.


Discomfort often serves as a signal to stop whatever you’re doing. When you experience physical pain, you stop exercising. When you feel emotional pain, you withdraw from the experience. Because we have this intuitive response, discomfort is often a bad sign for self-growth.

However, discomfort is expected when taking on new challenges. Our research suggests that seeing discomfort as a sign of progress and actually seeking it out can boost your motivation in these situations. While a sharp physical pain is often a good reason to quit what you’re doing, a moderate muscle ache is a signal you’re getting in shape. Likewise, moderate emotional discomfort is a signal that you’re developing as a person, and it often happens before you can detect the benefits of self-growth.

We first tested this idea with our partners at The Second City training center. We asked hundreds of improv students to lean into discomfort when they participated in the “Give Focus” exercise. They were specifically invited to push past their comfort zone and put themselves in situations that make them feel awkward and uncomfortable. As a comparison, other improv students were invited to develop new skills and feel themselves improving. Yet a third group of students was told to merely see if the exercise was working.


When we analyzed the video recordings of students in each of these three groups, we found that those asked to seek discomfort inhabited the focus role longer and took more risks (as judged by raters who didn’t know which group people were in)—for example, by jumping around rather than walking normally—than those in the other two groups. Leaning into the awkwardness allowed them to engage and develop their skills.

Moving beyond improvisation, we next tested whether seeking discomfort would also help people to obtain the full benefits from expressive writing. The exercise of writing about important emotional issues in your life has long been associated with improved mental and even physical health. Yet doing it is uncomfortable for most. In our study, we asked some people to feel awkward and uncomfortable as they write, telling them that feeling uncomfortable was a sign that the writing task is working. Other people were only asked to write. We found that when people sought to feel uncomfortable, they reported growing emotionally, developing skills, and ultimately, they were more interested in repeating the writing task in the future.

Seeking discomfort also helped people open themselves to new information. Whether it was information about gun violence, the health crisis, or the viewpoints of those across the political divide, people who embraced discomfort were willing to engage with unwelcome information more. In our study, we invited self-identified Democrats to read articles from Fox News and self-identified Republicans to read articles from the New York Times. Both Democrats and Republicans whom we asked to adopt the goal of feeling uncomfortable were more motivated to read and were more receptive of the information they disagreed with than those who were merely invited to learn the information in the articles.



When seeking to feel discomfort, the people in our experiments reappraised those feelings as a positive cue—that is, as a sign of progress. As a result, they were more motivated to engage with the unwelcome information.

To motivate self-growth, whether in school, at the gym, or at your job, it’s best when you experience immediate gratification. If you loved an improv class, likely you’ll come back again. But the path to self-growth often involves short-term discomfort in the service of long-term gains. You might only learn to love your class, workout, or new job after trying it a few times. When people can positively spin otherwise negative cues—reappraise their discomfort as a sign of achievement—those cues become more motivating.

Taken cautiously, adopting a “no pain, no gain” mentality when you know something will make you feel awkward, sad, scared, or uncomfortable in the short-run can boost your motivation to stick with it until it feels right.

According to a new study, students perform better when teachers share in their joy. 


A new teacher I know recently shared the reason he decided to become an educator: “Cheesy maybe, but I became intrigued by teaching because of smiles. When a student I am working with smiles, the feeling I get is indescribable.” 

My friend is describing “empathic joy”— the experience of sharing and understanding positive emotions. When our students feel happy, we feel happy. When our students celebrate a success, we celebrate with them. Empathic joy delights in the good everyone can share. And in the classroom, empathic joy might have academic benefits: Researchers following primarily white teachers in ethnically diverse schools linked teachers’ joy to students’ higher test scores.

Unfortunately, day-to-day workplace challenges can undermine the contagious sense of joy that may have brought you to teaching in the first place: conflicts among colleagues, budget cuts and layoffs, or high-stakes testing pressure, to name a few. 

If you are struggling to recall recent experiences of joy, here are five suggestions for nurturing and developing empathic joy in your classroom.

1. Slow down, and pay attention to the good things

“Withitness” is a term coined by educational psychologist Jacob Kounin to describe the capacity to recognize the dynamics in your classroom as a whole, while still seeing the individuals within it. 

But our perception of the reality around us is shaped by many unconscious biases, not the least of which is negativity bias—our tendency to focus on negative events, like the student who is acting out or the parent who criticizes your teaching. 

We may also hold biases against our students, unconsciously feeling someone cannot learn due to limitations associated with their race, language, culture, or socioeconomic status. A list of tried-and-true instructional strategies has no meaning if I don’t really believe that the squirrely child in front of me has the capacity to learn. 

How can you correct for your biases and make sure you’re seeing the classroom as a whole, in all its possibilities? Start by pausing and trying to be present, recognizing quiet moments of triumph in the classroom. This is mindfulness—cultivating moment-to-moment awareness of our thoughts, feelings, and surroundings. 


Educator and researcher Patricia Jennings describes how mindfulness helps teachers to slow down, set up a positive learning environment, and strengthen their relationships with students. She features three concrete mindfulness practices that teachers can regularly use in their classrooms, including “centering,” “working with difficult emotions,” and mindful use of “wait time.” 

If we develop skills to foster both open awareness and focused attention over time, then we will become more present and responsive to the range of students in our classrooms. 

The daily practice of mindfulness can support a teacher in embodying a more attuned presence throughout the school day. 

2. Keep joyful memories alive

My friend remembered being captivated by students’ smiles early in his career. Can you recall a similar visceral experience that may have enticed you into teaching? A self-contented sigh in a moment of accomplishment? Eyes that brightened with understanding? The eager chatter of students raring to go before a debate? Consider asking yourself the following questions: 

  • When and how did I last experience empathic joy?
  • Where? 
  • With whom?
  • Did my student/s sense that I was celebrating with them?

In Hardwiring Happiness, Rick Hanson reminds us that if we consciously take the time to savor positive experiences (for up to 30 seconds at a time), we are more likely to combat negativity bias and to begin rewiring our brains. Over time, we can experience greater pleasure in joyful moments.

As you reflect on experiences in your school and classroom, focus on one or more of the following research-based practices for cultivating joy and a sense of social connection.

  • Three Good Things: Take 10 minutes at the end of the day (for one week) and write down three things that went well for you. Remember how you felt at the time and what may have sparked this event in the first place. Why did it happen?
  • Meaningful Photos: Spend a week taking photos of things that give you joy and purpose; then sit down and take a look at your collection. What does each photo represent for you, and why is it meaningful? 
  • Reminders of Connectedness: Identify words, images, and objects in your school and classroom that evoke a sense of community and social connectedness. 

After you reflect on your own joy, don’t stop there. Keep those memories alive by celebrating them with your students and their families. 

3. Share joy to foster connections with students and families

There are many practical ways that you can broadcast joy in your classroom. 

  • Start by sharing one of the practices above with your students. For example, create a space for the “Three Good Things” exercise, display the “Meaningful Photos” you collected, or facilitate a discussion around classroom “Reminders of Connectedness.”  
  • Share one or two celebratory post-it notes each day. Capture a moment that you enjoyed as you watched a student high-five a friend or solve a tough math problem with a self-satisfied grin.
  • Include a classroom meeting exercise where you and your students recall joyful moments. “I felt happy/excited when I saw [students’ names] huddled up with their heads together preparing for their book club presentation. It took a lot of work, but they were so energetic and supportive of each other.” 
  • Generate postcards and/or emails for a handful of students and their families each week. “This week I really loved watching [student’s name] in the classroom. I was so happy to see … and I just wanted you to know.” Short and sweet.

When you actively celebrate successes with your students and their families, you are likely to generate stronger feelings of connectedness and belonging in your classroom.

4. Consciously make micro-affirmations 

What about the days when you aren’t feeling particularly joyful or empathic? You can challenge yourself to recognize and acknowledge the good in your students. 

Micro-affirmations are small acknowledgments of a person’s value. They can work to create a sense of connection between teacher and student—and they serve as a counter to micro-aggressions (snubs, insults, or slights directed at members of marginalized groups, whether intentional or unintentional). They indicate that students are both capable and welcome in your classroom. 

Here are several examples of micro-affirmations that teachers can regularly model:

  • Making eye contact with students while they are talking
  • Referring to individual students by name
  • Using inclusive language (e.g., referring to “families” rather than “parents,” “mothers,” or “fathers”)
  • Openly acknowledging a range of students for different tasks and actions
  • Showing enthusiasm in the classroom (even when you are tired)

One long-time language arts teacher I know concentrates on specific micro-affirmations (up to three) on mornings when she is feeling tired. “When I focus my energies on modeling enthusiasm, calling on lots of students by name, and thanking them for their participation and engagement, I begin to thrive off of their energy, and it feels like we all start to feel more connected,” she says.


If you consciously remember, celebrate, and share positive moments in your classroom, you may find yourself experiencing more empathic joy—and so might your entire classroom.

23 Foods That Give You An Energy Boost Instantly


Our lives are increasingly busy, and our to-do-lists seemingly endless. Tending to the constant flow of things that need our attention can leave us feeling stressed and drained, which can seriously affect our productivity.

While reaching for a sugary power drink may be your go-to solution when looking for a quick pick-me-up, there are plenty of healthy foods that give you energy and provide you with an instant power boost. You just need to find the ones that work best for you.

I have prepared a list of 23 energy boosting foods that not only give you a boost of energy quickly but also provide essential nutrients to keep your body healthy and alert all day long.

If you are unsure what your next shopping list should look like, read on to learn about the best energizing foods that help fight exhaustion.

1. Water

Let’s open this list with the queen of all drinks – water! Next time you feel exhausted and sluggish, treat your body to a tall glass of water!

If your energy levels are still depleting despite your healthy sleeping and eating habits, chances are you haven’t been taking enough water to keep your body running properly.

Unfortunately, dehydration can cause fatigue and headaches, so if you need to shake that tiredness off, increase your daily water intake.

2. Coffee

Can you imagine kicking off your day without a cup of your favorite coffee? I bet you can’t!

Coffee can jumpstart your body and give you your energy back in no time. And that’s all thanks to a miracle compound called caffeine.

Caffeine is the most commonly used psychoactive substance in the world. It keeps both the mind and the body awake and sharp.[1]

Coffee is also rich in several important antioxidants, like hydrocinnamic acids and polyphenols, which help the body restore its energy by fighting oxidative stress in the cells.

3. Peppermint Tea

Surprised to see peppermint tea on this list? Don’t be!

Research shows that natural compounds found in mint tea can energize the body, reduce fatigue, and improve mental focus and sharpness.[2] It’s quite stimulating, even though it doesn’t contain any psychoactive substances like caffeine.

4. Natural Energy Drinks

If you are not much of a coffee drinker but still need your daily caffeine shot, natural energy drinks are the perfect solution for your worn-out energy levels.

Packed with plant-sourced caffeine and usually low on added sugars and calories, these brainpower jack-ups will sharpen your focus and improve concentration.

Some of the most popular natural energy drinks are Matcha green tea and Yerba Mate. Besides the pretty high levels of caffeine, these drinks also contain powerful antioxidants like flavonoids and phenolic acids, which help fight free radicals, inflammation, and cellular damage. [3]

5. Peanut Butter

A spoonful of this calorie-dense nutty spread goes a long way in providing delicious power jolts. Peanut butter is a superfood because it’s loaded with healthy fats, protein, and fiber that keep hunger at bay and maintain stable blood sugar levels.

Still not convinced? We’ve got more:

Peanut butter is also a carbohydrate, and, as we all know, carbs are easily converted into quick energy![4]

So next time you are about to hit the gym, allow yourself a spoon of this nutty treat and see the difference in performance.

6. Fatty Fish

Salmon, tuna, and sardines (a.k.a “brain food”) are great energizing lunch or dinner options. They are a healthy source of protein and vitamin B, which plays a crucial part in converting food into energy.

You will also find these types of fish high in omega-3 fatty acids. Studies show that omega-3s help reduce inflammation – a major culprit behind burnout and fatigue. [5]

7. Greek Yogurt

Greek yogurt is your creamy, substantial energy solution!

It consists of simple carbohydrates like lactose and galactose that provide quick energy when broken down. It also stores an impressive amount of healthy proteins that promote your metabolism.

Greek yogurt is a great source of calcium which is crucial for bone health. It’s also rich in vitamins B6 and B12 that play an important role in turning food into fuel for our cells.

8. Edamame

Packing a whopping 27 grams per cup, edamame is currently one of the most popular protein/energy sources, especially among vegans.[6]

This healthy pick-me-up snack is low in calories but high in carbohydrates, fiber, folic acid, manganese, vitamins, and minerals.

In combination with iron, folic acid promotes energy and fights fatigue. Manganese, on the other hand, contributes to better energy absorption by helping the body break down carbs and fats.

This power-combo will regulate your blood sugar levels and help you stay high-energy for a lot longer.

9. Whole Grain Bread

A slice of whole-grain bread provides you with around 70 calories, mostly in the form of carbohydrates. The body starts breaking down carbs fast, which gives you an instant boost.

But there’s a bonus:

Whole grain bread is a complex carbohydrate[7] that allows energy to be released slowly and steadily, keeping you up and running for longer throughout the day.

10. Avocados

Avocados are literally nature’s super achievers. They are a high-fat food packed with healthy fiber, powerful antioxidants, and B vitamins.

The high levels of fatty acids found in avocados help in nutrient absorption and sustain your energy levels throughout the day.

They are heart-healthy, weight-loss-friendly, and mix well with other ingredients for a tasty meal.

11. Apples

One apple a day keeps the hunger at bay!

Apples are all-around champions. They are rich in vitamins, fiber, and carbohydrates which are the main sources of fuel for the body and the brain.

However, apples are also low on the glycemic index scale, so they won’t cause a sugar rush and leave you tired and hungry in no time.

Moreover, they are also full of antioxidants that, according to several studies, can slow down the process of carb digestion, which prolongs the effect of long-lasting energy.[8]

And if that wasn’t enough, they are cheap and easily available!

12. Spinach

According to research, nutrient-dense leafy green veggies like spinach and kale contain tons of vitamin K (excellent for your bones), lutein (promotes eyesight), and of course, iron.

With iron deficiency being one of the main culprits behind chronic fatigue, leafy greens can replenish your body’s iron reserves and add some vitamin C for better iron absorption. [9]

Amazing right? It looks like spinach can perk you up when you are feeling tired and drained of all energy.

13. Dark Chocolate

Dark chocolate may not be the healthiest food on this list, but it sure is the tastiest, right?

Whether it makes your favorite snack or you try to steer clear of it, dark chocolate is an excellent power booster. However, it’s lower on sugar, so it will provide you with long-lasting energy and not just a sugar rush.

When shopping the shelves for dark chocolate, aim for bars with more than 75% cocoa. That way, you will benefit from cocoa’s antioxidants such as flavonoids that increase energy sustainability.

14. Oatmeal

Oats are a favorite go-to meal for many gym-goers. The power of oatmeal lies in its high fiber and protein contents that will keep your hunger at bay and your energy levels up during the day.

Oatmeal also packs a decent amount of B vitamins, iron, and manganese that help your body’s energy production processes. Just have in mind to avoid instant oatmeal packets that are loaded with added sugars and salt.

15. Dried Fruit

You got it right – oatmeal is your blank canvas for a healthier, more delicious meal, and dried fruit is the perfect match for the job.

Dried cranberries, cherries, goji berries, and many other fruits are an immediate source of energy.[10] They are loaded with micronutrients, fiber and antioxidants and are also high in vitamin D that helps energy find its way to the muscles.

16. Nuts

Almonds, walnuts, Brazil nuts, pistachios – you name it!

They are famous for their high-calorie density that gives you a much-needed energy boost. They are also full of calcium, magnesium, iron, healthy fatty acids, and antioxidants that help with inflammation and overall cellular health.

This powerful combination of nutrients promotes a lasting and effective use of energy.

Together with dried fruits and seeds, nuts make a great addition to your trail mix to help you power through your day!

17. Eggs

Eggs are one of the best foods that give you energy, and no superfood list would ever be complete without them.

Eggs contain key nutrients like folate, thiamine, and B vitamins—essential elements for converting food into sustained energy. There’s also the leucine that stimulates the production of energy in the cells.

And if that wasn’t enough, eggs pack around 6g of complete protein that helps maintain muscle mass.

Simply put, that omelet you had will help you get through a lot more than your morning zoom call.

18. Bananas

Ever wondered why athletes love bananas so much? Yes, they are sweet and tasty, but they are also the superfruit you need to jolt your energy!

Bananas pack high quantities of potassium, fiber, and vitamin B6 that promote proper muscle function. They are also an excellent source of complex carbs that digest more slowly, resulting in sustained energy.

19. Sweet Potatoes

If you are looking for a healthy yet filling source of fiber and carbs, sweet potatoes are the real deal.

The high amount of complex carbohydrates found in sweet potatoes will provide long-term energy and control your hunger.

In addition, this super delicious root contains high quantities of manganese (breaks down nutrients for faster energy production) and copious amounts of vitamin A.

20. Brown Rice

Brown rice is whole grain rice, meaning less processed and energy-boosting! It’s high in vitamins, minerals, and fiber, and that’s exactly why it ranks higher on the scale of nutritional value.

The absence of husk in white rice allows for faster digestion, leading to a spike in sugar and energy levels and then the inevitable crash, which won’t be the case with brown rice.

Also, similar to sweet potatoes and oats, brown rice is rich in manganese, allowing for a faster and more efficient transformation of the food into energy.

21. Oranges

These citrusy goodies are loaded with vitamin C – a powerful antioxidant that decreases oxidative stress in the body and prevents fatigue.

Studies also suggest that higher levels of vitamin C in the body improve the mood and lower the chances of developing anger, depression, and confusion.[11]

22. Green Tea

You thought coffee and energy drinks are the only caffeine-infused drinks, right? Wrong!

Green tea is an excellent source of caffeine, and as a psychoactive compound, it can boost your energy and make you more alert and focused. But it can also give you the jitters and tighten anxiety.

That’s where L-theanine comes in: it counteracts the negative caffeine effects and provides a smoother energy boost.

23. Honey

Honey is the quick-fix you’ve been looking for, and it’s tasty!

We have all heard about the health benefits of bee nectar, but realistically speaking, honey won’t help much when it comes to sustained energy.

However, it has the power to drag you out of your 3. p.m. slump in a split second. To prolong its effects, add a spoonful to Greek yogurt, toss in some nuts and seeds, and you’re set.

The Takeaway

When life gets busy and you need a quick pick-me-up to power through your days, remember that there are a ton of healthy foods that can give you energy fast.

Whether you are looking for carb-rich foods for an instant energy boost, or something packed with protein and healthy fats that will sustain your energy levels all day long, the options are almost endless.

But don’t forget that there are also plenty of things you can do to keep your energy levels up all year round!



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Ingredients

FOR MUFFIN BASE:

  • 2 eggs
  • 1/3 cup honey or maple syrup
  • 1/4 cup unsweetened applesauce
  • 1 teaspoon vanilla
  • 2 cups 192 grams almond flour
  • ¼ cup 28 grams coconut flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon salt
  • ¼ cup unsalted butter softened, or coconut oil


Crumb Topping

  • 1 cup almond flour
  • ¼ cup tapioca flour
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons maple syrup
  • 2 tablespoons unsalted butter softened, or coconut oil

Instructions

  • Preheat oven to 350ºF and line a 12 cup muffin tin with silicone or parchment paper liners.
  • In a large bowl add eggs, sweetener, apple sauce and vanilla and whisk together to combine.
  • Add in the almond flour, coconut flour, baking powder, baking soda, cinnamon, salt, and softened butter and mix with a spatula until smooth. 
  • Make the streusel: Combine almond flour, tapioca flour, cinnamon, maple syrup and softened butter together in a bowl. Mix together until the mixture is crumbly.
  • Fill each muffin cup ¾ full. Top each muffin with about 1 heaping tablespoon of the streusel.
  • Bake in the middle rack for 18-20 minutes, or until the muffins spring back when touched.



A teacher's vitality or capacity to be vital, present, positive, and deeply engaged and connected to her/his children and students is not a fixed, indelible condition, but a state that ebbs and flows and grows within the context of the teaching life. Stepping Stone School is committed to a program of professional development devoted explicitly to nourishing the inner and external life or core dimensions that are increasingly important for our educators on their journey.
-Rhonda Paver
The Educator Vitality Journey is a program designed to help our teachers to make a daily, conscious effort to be positive, self-aware, passionate, and fully engaged in their roles, while deepening their understanding of their true potential.