Energy Management
Align your work with your natural energy rhythms to maximize productivity and sustain performance long-term.
Beyond Time Management
Time is finite; energy is renewable. Managing energy—not just time—is the key to sustained high performance.
The Four Energy Dimensions
Physical Energy
Foundation of all energy.
- Sleep (7-9 hours)
- Nutrition (regular, balanced meals)
- Exercise (150+ min/week)
- Recovery (breaks, vacations)
Emotional Energy
Fuels engagement and resilience.
- Positive emotions expand capacity
- Negative emotions drain capacity
- Relationships can charge or drain
Mental Energy
Drives focus and creativity.
- Depleted by continuous focus
- Restored by rest and variety
- Attention is a limited resource
Spiritual Energy
Provides purpose and direction.
- Connection to values and meaning
- Sense of contribution
- Long-term motivation
Energy Audit
For one week, rate your energy 1-5 at:
- Waking
- Mid-morning
- After lunch
- Mid-afternoon
- Evening
Identify your peak and trough times.
Matching Tasks to Energy
| Energy Level | Best For |
|---|---|
| High | Creative work, complex problems, decisions |
| Medium | Meetings, collaboration, routine analysis |
| Low | Administrative tasks, email, simple tasks |
Energy Management Tactics
Replenishment
- 90-minute work cycles with breaks
- Movement breaks every hour
- Full lunch break (away from desk)
- Weekly recovery time (no work)
Protection
- Say no to low-value drains
- Limit time with energy vampires
- Batch draining tasks
- Create buffer between meetings
Expansion
- Build physical fitness
- Cultivate positive emotions daily
- Connect to purpose regularly
- Build recovery into daily routine