Why does it feel like I’m doing all the right things - eating pretty well, exercising, even getting enough sleep - but I’m still exhausted? 

If that sounds familiar, you’re not broken.

You’re human.

And you might be overlooking the kind of fuel your brain and body actually need to thrive. 

In this article, we’ll unpack the neuroscience behind your six core human needs, how each one affects your energy levels, and practical ways to fill your tank - physically, mentally, and emotionally.

Energy Isn’t Just Physical

When we talk about energy, most people think about sleep, diet, or exercise.

But neuroscience tells us that energy is far more than what happens in your cells - it’s also what happens in your mind. 

Your brain’s primary job is to keep you safe. It’s constantly scanning your environment, looking for signs of threat or reward. When your core human needs are met, your brain perceives safety and releases chemicals like dopamine, serotonin, and oxytocin - all of which help you feel calm, connected, and motivated.

When those needs aren’t met, your brain interprets life as unsafe or uncertain. Cue stress hormones, overthinking, and that heavy, drained feeling that sleep alone can’t fix.

The Six Human Needs and How They Shape Your Energy

Each of the six human needs has a direct impact on your brain chemistry and your overall sense of wellbeing.

Here’s how they work - and how to keep them balanced.

1. Certainty: Calm for Your Nervous System

Your nervous system craves predictability. Structure, routines, and knowing what’s coming next give your brain a sense of safety.

When certainty is low, for example, during major life changes or high-pressure work seasons, your body ramps up cortisol. That constant “on alert” state quietly drains your energy.

How to restore it: 

• Create small anchors in your day (like a consistent morning ritual or lunch break).

• Simplify decisions by pre-planning meals or outfits.

• Close your work laptop at the same time each evening.

Even tiny signals of routine tell your brain, You’re safe. You can relax. 

2. Variety: The Spark of Dopamine

Too much routine can feel dull, and your brain needs novelty to stay motivated. Variety stimulates dopamine, which boosts creativity, focus, and drive.

How to restore it: 

• Try a new walking route or playlist.

• Learn something small each week.

• Add a playful element to your day — laughter, dance, or a spontaneous chat with a friend.

Novelty doesn’t have to be big. A change in sensory input — what you see, hear, smell, or taste — can wake up your brain and bring your energy back online.

3. Significance: Feeling Valued and Seen

When you feel unseen or unappreciated, your brain perceives social rejection, one of the most painful human experiences. It triggers the same pain centres as physical injury.

Feeling valued, on the other hand, boosts serotonin, the neurotransmitter linked to self-worth and satisfaction.

How to restore it:  

• Acknowledge your wins out loud, no matter how small.

• Set achievable goals and celebrate progress.

• Surround yourself with people who see your effort, not just your outcomes.

4. Connection: Fuel for the Heart and Mind

Connection is your emotional oxygen. It’s what releases oxytocin, the “bonding” hormone that soothes stress and restores emotional energy.

Without genuine connection, women often slip into self-reliance and isolation, which can feel strong on the outside but quietly lonely on the inside.

How to restore it: 

• Prioritise one meaningful conversation a day.

• Hug longer. Physical touch releases oxytocin faster than any supplement ever could.

5. Growth: The Energy of Progress

Your brain loves progress. Learning something new fires the reward pathways and releases dopamine, giving you a hit of natural motivation and vitality.

Without growth, even a stable life can start to feel stagnant.

How to restore it: 

• Read, listen, or take on something that stretches your thinking.

• Reflect weekly on what you’ve learned or how you’ve grown.

• Celebrate effort, not just achievement.

Growth doesn’t have to be dramatic. Even small steps forward re-energise your brain’s sense of purpose.

6. Contribution: Energy Through Purpose

Contribution is one of the most powerful energy sources there is. When you give your time, wisdom, or support to others, you activate reward centres in the brain that release dopamine and oxytocin - a double energy boost.

Contribution reminds you that your life matters, that your energy has impact.

How to restore it:  

• Offer help, mentorship, or encouragement to someone who needs it.

• Volunteer in a way that feels meaningful.

• Do something kind without expecting anything back.

Balancing Your Needs for Sustainable Energy

Think of these six needs like dials on a dashboard.

When one is too low, your system compensates by overusing another. For example, too much certainty without variety leads to boredom, while too much variety without certainty leads to chaos.

The goal isn’t perfection. It’s balance. 

When your needs are met across these areas, your nervous system shifts from survival mode to thriving mode. That’s where you feel energised, creative, and calm - not by doing more, but by meeting what your body and mind have been asking for all along.

A Quick Check-In

Ask yourself these six questions: 

1. Do I have enough stability in my week to feel safe?

2. Am I doing something new that excites me?

3. Do I feel appreciated or proud of what I’m contributing?

4. Have I connected meaningfully with anyone today?

5. Am I growing or stretching myself in some way?

6. Am I giving to others in a way that lights me up?

Notice which areas feel full and which feel low. That’s where your next energy deposit needs to go.

Final Thought

Energy isn’t just about output. It’s about nourishment - mental, emotional, and spiritual.

When you start meeting your needs intentionally, your brain stops running on survival energy and starts operating from expansion.

That’s when you get your spark back, your focus returns, and life feels lighter again.

Your Next Step

Take 10 minutes today to reflect on your own Six Human Needs. Which one feels most depleted right now?

Make one small adjustment this week to feed that need, and watch your energy begin to rise.