How you manage your energy is just as important as how you value and manage your time.

It’s a topic that comes up regularly in conversation with many of the people I work with.

Not just … “how can I manage my time” but “how can I manage my time when I’m always tired and exhausted?”

What affects your energy levels?

There are various reasons why your energy management may not be as good as you think or your energy levels are low or lower than you want.

Age:

We’re all getting older and it’s only natural our energy levels reduce as we age. 

How many of you are fitter and more active now than you were in your 20’s or 30’s?

Unless you’ve switched from a couch potato - never exercise to a regular exerciser or ultra-marathoner.

Yes, there are exceptions and we can all do more to boost our energy as we get older.

Underlying health issues:

Going through chemo a few years ago, my energy levels were zapped to the point of finding it hard to anything for more than a few minutes.

It wasn’t just physical, it was mental too. Thinking made my brain hurt! Working was a challenge so I had to pace myself. It's why I wrote ‘Working Through Cancer’.

A few years later, I was diagnosed with a thyroid problem. Again feeling tired, to the extent that after a busy or active weekend I’d be wiped out. As if someone has pulled the plug and the battery has run out.

It’s the same for people with chronic illnesses, such as post-viral fatigue, ME (myalgic encephalomyelitis), CFS (chronic fatigue syndrome), fibromyalgia and now Long Covid 

Menopause:

50% of the population will experience symptoms that affect their energy.

• Sleep issues - harder to fall asleep, waking in the night and night sweats 
• Brain fog - concentration, focus and memory
• Temperature control - hot flushes, chills
• Mood changes - anxiety, depression, irritability, low self-esteem, lack of confidence
• Muscle aches and joint pains
• Lower metabolism and weight gain
• … to name just a few

Mental and emotional issues affecting your mood and sleep have an impact on your energy.

Manage your energy … manage your time

1. Identify your priorities: What are the most important tasks, goals - personal and professional? Focus your time and energy on these. Do one thing at a time. Trying to do too many things drains your energy.

2. Create a to-do list: What are the tasks and activities to help you achieve your goals? Focus on the most important tasks for when your energy is high - usually the morning.

3. Use time blocking: Schedule specific times for tasks to stay focused and avoid distractions. Schedule your most important tasks during your most productive times of the day. Set a clear start and end time. The longer you keep working, the more tired and less productive you get.

4. Say no: Even more important when you need to manage your energy. If a task or activity doesn't align with your priorities, it's okay to say no. This frees up time and energy for the things that matter most to you. If you’ve got too much on your plate or you’re taking on too much, what do you need to say no to?

5. Take breaks: Taking breaks throughout the day is important to manage your energy. It allows you to recharge and stay focused. Step away from your desk at lunchtime and take a proper break. Schedule regular breaks and use them to do something that boosts your energy - go for a walk, music, deep breathing exercise … Walking has the added benefit of giving you time to think and come up with creative solutions and ideas.

… manage your health

When you’re pushed for time or particularly busy at work your health often gets de-prioritised.

Five tips to help you make it a priority and manage your energy better.

1. Sleep: The amount and quality of sleep directly impacts your energy levels. Aim for seven to eight hours a night so you’re able to wake up feeling refreshed and ready for the day ahead. Create a healthy sleep habit - wind down and switch off before bed, go to bed at the same time, avoid caffeine and alcohol 

2. Eat: The food you eat affects your energy. A diet high in processed foods and sugar can leave you feeling tired and sluggish. Instead, opt for a balanced diet rich in whole foods like fruits, vegetables, whole grains, lean protein and good fats. Snack on fruit, nuts and seeds rather than sugary, salty snacks.

3. Drink: Dehydration has an impact on your energy. Make sure you're drinking enough water throughout the day to stay hydrated. If you feel tired, your body may be dehydrated. Have a water bottle at work, in the car and when you’re on the move. Drink water little and often throughout the day.

4. Exercise: Exercise is a great way to boost your energy levels. Regular physical activity can help increase your endurance and strength, leading to improved energy and productivity.

5. Relax: Stress takes up mental and emotional energy. Identify and avoid your stressors as much as possible - people, places and things. Practice meditation, yoga or tai chi to relax using gentle exercise. Take a few slow, deep breaths for a few minutes to relax a busy mind or negative thoughts.

Remember, managing your energy is just as important as managing your time, so make it a priority to take care of yourself and your energy levels.

When you value your energy and manage it more effectively, you’re better able to achieve your goals, reduce stress, and feel more fulfilled.

It takes practice and building good habits but it’s worth the time and effort.

Next Steps ...

--> Get in touch if you find you're struggling to manage your energy.

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