Manage Your Energy Not Your Time

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

It’s a regular topic of conversation when I'm talking to clients - “how can I manage my time when I’m feeling tired and exhausted, and can't think straight?”

There's no definitive pattern. Everyone's different.

Your energy fluctuates throughout the day. Naturally you're likely to have more energy at the start of the day. But if you've had a bad night's sleep, your might rely on your caffeine fix to get you going or have a slower start to the morning.

Perhaps you get that post lunch slump and find it more difficult to focus and concentrate in the afternoon.

What affects your energy levels?

None of us are going to have the same energy and enthusiasm in our 50s and 60s, as we did in our 20s and 30s.

As you get older, change your working pattern or the type of work you do, you need to manage your energy levels accordingly.

Underlying health issues:

When I was going through chemo a few years ago, my energy levels were zapped. I found it hard to do anything for more than a few minutes. It wasn’t just physical, it was mental too. Thinking made my brain hurt!

Then a thyroid problem impacted my energy levels to the extent that after a busy or active weekend I’d be wiped out. My tank was empty and it took me a couple of days to recharge!

It’s the same when I work with people who have chronic illnesses that affect them either permanently or when it flares up.

You have a finite supply of energy that needs to be carefully managed.

Menopause

Then there's the 50% of the population who will experience symptoms of the menopause that affect their energy as they approach and reach a certain age.

Employers and employees are better at recognising and managing the symptoms but it's still not widely discussed or supported. Energy levels are impacted by sleep issues, 'brain fog' and the physical and mental changes.

Just life

Even if there isn't an underlying health issue:

• When you're sick or under stress it's emotionally and physically draining and your battery runs low or only has enough energy to get you through the day.
• Many of the parents (mostly Mums) I work with are not only managing their business but juggling family responsibilities too and that's exhausting. No wonder they struggle to get even 5 minutes for themselves.

Manage your energy …

Know what your natural energy rhythms are so that when you're feeling low on energy you can work with it and not keep ploughing on through and end up feeling worse.

1. Identify your top priorities: When your energy is low, identify the most important tasks you need to work on. Focus on those instead of trying to do too much at once. ONE thing at a time!
2. Write it down: If you're struggling to focus, write it all down. Things can easily get forgotten when you're struggling to remember even the simplest of things. Systems and reminders help and take less mental energy.
3. Time blocking for tasks so you can focus and limit distractions. Schedule your most important tasks for when your energy levels are higher. Keep these short (30 minutes max).
4. Say no: Even more important when you need to manage your energy. If a task or activity doesn't align with your current list of priorities, it's okay to say 'no'. If you’ve already got too much on your plate, what do you need to say no to?
5. Take breaks throughout the day. More when your energy levels are low. Step away from your desk at lunchtime and take a proper break. Schedule breaks between high energy, intensive tasks before you switch to the next one.
6. Plan ahead: If you have an intensive day or two coming up, create space in the following day for lower energy tasks or to catch up. If you're able to work more flexibly, plan a later start or an earlier finish to give yourself a break.

I do this after I've run a full day's workshop, or travelled up to London to deliver a training session. A few years ago when I was working onsite and had several days of back-to-back client sessions I was mentally drained by the end. It's why I now:

• Have set client days in the week,
• Limit the number of client sessions available each day
• Have two non-client days in the week for me, my business, 'stuff'.

You can't give your best when you're not feeling your best.

Manage your health

When you’re pushed for time or particularly busy at work, your health often gets de-prioritised. Don't! You risk making it worse.

1. Sleep: The amount and quality of sleep directly impacts your energy levels. You either don't get enough or lie awake worrying about what you haven't got done or overthink problems. Keep to a healthy sleep habit - go to bed earlier, wind down and have a tech free hour (at least) before bed.
2. Eat: A diet high in processed foods and sugar can leave you feeling tired and sluggish. Plan ahead so you can have healthy, energy enhancing meals and snacks instead of reaching for the quick and easy, less healthy option.
3. Drink: Make sure you drink enough water. Easy to forget when you're busy. If you feel tired, you may also be dehydrated.
4. Get moving: If you're feeling sluggish - get up and move! Swing your arms, walk on the spot, dance around for a couple of minutes.
5. Switch off: Stress takes up mental and emotional energy. Identify and avoid or reduce your stressors where you can. Meditation, yoga or tai chi are good for relaxation. Take a few slow, deep breaths for a couple of minutes to relax a busy mind.

What's one small change you could make this week to manage your energy levels better?

And if you're finding it difficult to manage your workload around your energy - get in touch.