Question

How does my potential energy increase and decrease?

Answer 1

In physics, potential energy is the energy that something that is solid has due to its position in a force field or that a system has due to the configuration of its parts.
It can be increased or decreased from someone or something stopping it.
Usually it is increased by someone pushing or pulling it to a higher ground.
Then decreasing it would be that gravity is pulling on it.

Answer 2

If you are talking about gravitational potential energy, then the ONLY way to either increase OR decrease it is to raise or lower your height. The higher you are off the ground the greater your PE, the closer you are to the ground, the lower your PE