The Morning: A New Year’s energy boost

This year, we're going to feel less tired.

View in browser|nytimes.com Continue reading the main story January 1, 2024 By Jancee Dunn Good morning, and happy New Year. We've got advice on boosting your energy in 2024. Sean Dong Feeling refreshed It's the first day of the year. Raise your hand if you could use more energy! That's everybody, then? For months, I've been researching ways that people can restore and maintain their energy levels. Today begins what we're calling the 6-Day Energy Challenge, where we will share evidence-based tips and inspiration so you can feel more awake throughout the day. (You can sign up here to follow along.) Of course, some of the things that drain us are largely beyond our control: Taking care of young kids or older parents, working long hours, or dealing with illness can all be exhausting. But there are small changes anyone can make to feel a little less depleted. While a good night's sleep is the gold standard for feeling refreshed and alert, daytime rest has real benefits. Many of us, for example, rush from one activity to the next without stopping. But research suggests that taking microbreaks — small pauses under five minutes — throughout the day can help keep us feeling energized. Even 10 seconds of rest, one study found, can improve our ability to learn. Of all the tools I learned while researching the challenge, nothing has done more to restore my energy levels than these brief breaks. But everyone is different. Some of us could use more movement — and others might need to address relationships that are sapping their energy. We identified five realms that are critical for building and maintaining energy: rest, exercise, socializing, eating and finding enjoyment in what you're doing. Each day of the challenge will focus on one of these aspects. Day 1 For today's installment of the energy challenge, you should find a quiet (or quiet-ish) place in your home or workplace. The setting isn't important; what's important is that you take a few minutes for yourself. Mute your phone and get comfortable. You can sit up, lean against a wall or, if you're able, lie down with your eyes closed. Then, take a few deep breaths. This isn't an elaborate meditation; you're simply breathing and aiming for what our expert calls "wakeful relaxation." If you have music that puts you at ease, you can listen to it while you take your break. Doing this for five minutes once or twice a day is long enough to help you feel refreshed, but brief enough that you might actually be able to fit it into your schedule. I hope you'll join me — and the neuroscientists, nutritionists and exercise scientists who provided insights — on our quest for more energy this week. (We will also have a few special guests, including Oprah Winfrey and Gayle King, who will discuss the sustaining vitality that their 47-year friendship has given them.) For more Sign up for the 6-Day Energy Challenge, which will continue all week. Try this quiz to see which areas of your life are giving you energy, and which are draining you. Revisit last year's challenge, the 7-Day Happiness Challenge, which focused on how strong relationships are key to a happy life. Continue reading the main story ADVERTISEMENT THE LATEST NEWS International In Wajima, Japan. Kyodo, via Reuters A powerful earthquake hit central Japan. Officials issued tsunami warnings and evacuation orders. Follow our updates. The war in Gaza is testing the relationships between Israeli and American military and intelligence agencies. Queen Margrethe II of Denmark, 83, announced that she will abdicate her throne after more than a half-century. She is the longest-serving monarch in Europe. New Year's Eve New Year's Eve in Times Square. Gregg Vigliotti for The New York Times Hundreds of thousands of people celebrated in Times Square. See photos of fireworks around the world from The Guardian. CNN allowed its broadcasters, including Andy Cohen and Anderson Cooper, to drink on air this year, Variety reports. The huge party on Copacabana Beach in Rio de Janeiro has displaced a religious tradition of making offerings to a goddess of the sea. Other Big Stories Many state laws take effect today, including new rules on gun safety and a ban on diversity programs. A federal appeals court will allow California's new ban on carrying firearms in most public places to take effect while it takes more time to consider the law. Asian American national security employees say they are wrongly regarded as potential spies by counterintelligence officers. Opinions Arizona's economy is expected to fall apart in the face of climate change and water shortages. But its ability to adapt exceeds that of many coastal cities, Tom Zoellner writes. Democrats need to prove government works if they want the support of young people, Michelle Cottle writes. New York can't solve its housing shortage with rent control or office conversions. It needs to build, Vishaan Chakrabarti argues. All of The Times. All in one subscription. Enjoy unlimited access to everything we offer — with this introductory offer. You'll benefit from more of the insights that you find in The Morning, every morning. MORNING READS The original 1928 script for Disney's "Steamboat Willie." Robyn Beck/Agence France-Presse — Getty Images Public domain: Classic characters like Mickey Mouse and Tigger are losing copyright protection today. Cheers: Wonder why we call it making a "toast"? Read a history of the word. What's coming: Fancy glassware. Smart watches on kids. Chocolate lava cake. Times writers predict the trends of 2024. Did you know? These are our editors' favorite facts from Times reporting in 2023 — perfect if you're training for "Jeopardy!" (or bar trivia night). Metropolitan Diary: An unmistakable brightness in the sky. Lives Lived: The comedian Shecky Greene was a frequent guest on Ed Sullivan and Johnny Carson, and his high-energy act made him one of the biggest stars in Las Vegas. He died at 97. SPORTS Sunday Night Football: The Green Bay Packers rolled over the Minnesota Vikings, 33-10, and kept their playoff hopes alive. Around the N.F.L.: The Baltimore Ravens clinched the A.F.C.'s top playoff seed with a 56-19 rout of the Miami Dolphins. And the Philadelphia Eagles, once the league's top team, continued their late-season struggles, falling 35-31 to the Arizona Cardinals. Here are more results and takeaways. Russell Wilson: The N.F.L. Players Association told the Broncos that their "threat" to bench Wilson over a contract clause was illegal. College football: Some of this year's bowl games have been a bummer, with lopsided results and many players skipping games. Nicole Auerbach offers five ideas to fix the postseason. Golf: The PGA Tour and Saudi Arabia's Public Investment Fund extended a deadline on merger negotiations, leaving the sport in limbo again as 2024 begins. Continue reading the main story ADVERTISEMENT ARTS AND IDEAS TikTok cruise videos. Amike Oosthuizen; Joe Martucci; Brandee Lake "Sea tea": The nine-month Ultimate World Cruise is the longest voyage ever offered by Royal Caribbean, with a 274-night itinerary and stops in 65 countries. Since the journey began on Dec. 10, TikTok has been flooded with posts speculating on what interpersonal drama could be occurring on the ship, turning some passengers into unintentional celebrities. The videos — posted with the hashtag #UltimateWorldCruise — have been viewed more than 138 million times. More on culture Paula Abdul filed a lawsuit accusing a former "American Idol" producer of sexual assault when she was a judge on the show in the early 2000s. Olivia Rodrigo and "Priscilla": In 2023, young women gave voice to their longing in memorable ways. THE MORNING RECOMMENDS … Kate Sears for The New York Times Ring in the year with luck by making a pot of Hoppin' John. Heed these nutrition tips for 2024. Start Dry January. The Wall Street Journal has a guide to staying sober this month. Relax by tapping into your creativity. Take our news quiz. GAMES Here is today's Spelling Bee. Yesterday's pangram was denouement, mounted and unmounted. And here are today's Mini Crossword, Wordle, Sudoku and Connections. Thanks for spending part of your morning with The Times. See you tomorrow. Sign up here to get this newsletter in your inbox. Reach our team at themorning@nytimes.com. Continue reading the main story Editor: David Leonhardt News Editor: Tom Wright-Piersanti News Staff: Desiree Ibekwe, Lauren Jackson, Sean Kawasaki-Culligan, Brent Lewis, German Lopez, Ian Prasad Philbrick, Ashley Wu News Assistant: Lyna Bentahar Saturday Writer: Melissa Kirsch Need help? Review our newsletter help page or contact us for assistance. You received this email because you signed up for the Morning newsletter from The New York Times, or as part of your New York Times account. To stop receiving The Morning, unsubscribe. To opt out of other promotional emails from The Times, including those regarding The Athletic, manage your email settings. To opt out of updates and offers sent from The Athletic, submit a request. Subscribe to The TimesGet The New York Times app Connect with us on: Change Your EmailPrivacy PolicyContact UsCalifornia Notices The New York Times Company. 620 Eighth Avenue New York, NY 10018