Do you bound out of bed in the morning, ready to conquer the world--or do you stagger through your days, unfocused or even exhausted? In today's fastpaced world, feeling worn out is practically the norm. But, with a few smart strategies, it is possible to rev yourself up so you can power through just about anything life throws your way. That's why Shape created this new column: to help you discover the best stamina secrets out there.

To make this the year you get your energy back, start by taking the quiz that follows. You'll learn just how much you know about achieving optimum energy, and in the months to come we'll share even more secrets to charge you up, giving you the power you need to soar to greater heights.

1. Who finishes first in life's stamina sweepstakes?

A. "Marathoners"--those who can go for long periods of time

B. "Short-distance sprinters"--people who do things in bursts

C. The ones who stay behind the front-runner, shielded from the wind

Answer: B. You might expect the longer you toil, the farther you'll get, but it isn't so, says Jim Loehr, sports psychologist and co-author of The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal (The Free Press, 2003). "We're like batteries that need to be recharged," Loehr explains.

A good formula: Work hard for 90 minutes at a time, then take five to 15 minutes to stretch or breathe deeply. You can apply the same principle to aerobic exercise: Vary the intensity, either during each workout (alternating intervals of harder work and easier recovery time) or from day to day (one challenging day, then one easier day). Likewise, never strength train the same muscle groups two days in a row--give them 48 hours to recover. This will help you avoid overtraining, which can lead to exhaustion and injury.

2. Which of the following snacks will keep you revved?

A. A diet soda and a candy bar

B. A cup each of cantaloupe and carrots

C. A handful each of cereal and almonds

Answer: C. The caffeine in soda and the sugar in candy might give you a quick jolt, but they aren't enough to sustain energy, says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center and consultant to the Pittsburgh Steelers. "Caffeine is a stimulant: You get this immediate revved-up feeling, but the buzz doesn't last more than 30 minutes. And a candy bar will give you energy, but it's primarily carbohydrates, so it also doesn't work long-term." The same goes for cantaloupe and carrots, both carbohydrates (albeit nutritious ones).

For a lift that lasts, Bonci recommends mixing protein, carbohydrate and fat; cereal and nuts have all three, as does a tablespoon of peanut butter spread on four whole-wheat crackers. "Protein helps people feel more mentally alert, while carbs offer an immediate release of energy. Fat helps the carbs take longer to be used up," says Bonci.

3. For maximum verve, how far apart should your meals be?

A. 3-4 hours

B. 5-6 hours

C. 7-8 hours

Answer: A. "Food is energy," Bonci says.

Your daily calorie intake should equal approximately 13 times your body weight if you're active--and 10 times your weight if you're not, advises Bonci. "Ideally, [eat] every three to four hours--not too much and not too little. Find a balance that works best for your own body."

4. When it comes to sleep, people with the most pep probably:

A. Sleep eight hours nightly

B. Consistently fall asleep and rise at the same times

C. Go to bed early and rise before dawn

Answer: B. The ideal for peak performance is not eight hours, as many believe--it's nine hours and 25 minutes, according to James B. Maas, Ph.D., co-author of Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance (Villard Books, 1998).

And "early to bed, early to rise" doesn't necessarily keep you "healthy, wealthy and wise," as the saying goes. "A consistent schedule of bed- and wake times helps set the biological clock to release the hormones associated with energy when we're awake," says Jim Loehr.

5. To stoke your positive emotional energy, you should:

A. Do community service

B. Counsel your drama-queen buddy

C. Vent your anger and frustration

Answer: A. Helping others can be uplifting when you're interacting with optimistic or appreciative people. "Negative thoughts are draining, while positive ones are energizing," says Hyla Cass, M.D., co-author of Natural Highs: Supplements, Nutrition, and Mind/Body Techniques to Help You Feel Good All the Time (Avery Penguin Putnam, 2002) and an assistant clinical professor of psychiatry at the University of California, Los Angeles. "Community service brings you into your heart and makes you count your blessings." Anger, however, robs you of stamina, says Judith Orloff, M.D., author of Positive Energy: 10 Extraordinary Prescriptions for Transforming Fatigue, Stress, and Fear Into Vibrance, Strength, and Love (Random House, April 2004) and an assistant clinical professor of psychiatry at UCLA. When you're upset, Orloff suggests you "give yourself permission to rant for 48 hours at most. Then, let your rage go. Otherwise it can eat you up." A vigorous workout can help release frustration too.