Everything is energy. We are all energetic beings, and everything that we into the world requires energy. This includes our connections between each other. It's all vibrations and frequency. It's life!

Energy is also one of our limitations (along with time, money, and attention) when it comes to creativity. In our productivity-focused culture, our attention typically turns to managing our time - especially when it comes to changing our behavior or starting something new. We are changing that paradigm and argue that by managing energy, we can live the way we want to live and do the things we want to do.

Energy management is a concept that's taken from facilities management (or managing a building). When a new building is constructed, they have to consider how much energy is the building going to use, peak energy usage and the areas the need the most energy. All of this is planned in advanced so when this building is up and running with businesses inside of it have the correct equipment, safety measures are in place, and everyone has the energy needed to get their jobs done.

This is also tied to the concept of energy efficiency. You're optimizing your existing energy usage, which is especially important when you consider environmental impact You're monitoring energy consumption and identifying opportunities for energy conservation when you can.

Humans, like buildings, need to manage our energy so we have enough to run our life. You monitor your energy levels so that you have enough to get through the day. You can operate at peak levels when the task demands it and still have enough left over for creative pursuits. 

You get home from work with good intentions of diving into your creative project. You finally have the time and inspiration, but you just can’t seem to get off the couch. What’s going on? Is it laziness? We don't think so.

Laziness is born from a workaholic culture and capitalistic ideals that tells us our value is derived from productivity and that we are never working hard enough. There are lots of reasons why we aren’t doing the things we want to do or the things we think we “should” do and it’s never purely laziness.

The root causes of our inability to do the things we want to do ranges from lack of direction, to scattered thoughts or simply being too tired. But one of those reasons for some of us is our energy management (or lack thereof).

Straight from the physics textbook, energy is the capacity to work. But we can expand this to include activities of daily living, play, and all things creative. We want the energy to do it all.

Most talk about energy management is about achieving peak performance at work, but that's not the intention here. We want you to manage your energy at work and work efficiently so you will have the energy for all your creative stuff and life pleasures outside of work. Or have the energy to be more creative at work. This is not about optimizing your work productivity. 

The key difference between managing time and managing energy is that time is FINITE while energy can be EXPANDED and RENEWED.

Managing energy isn’t just about squeezing more hours out of the day—it’s about taking care of all the parts of ourselves that keep us going. Our energy comes from four main sources: our body, mind, emotions, and spirit. Each one plays a different role in keeping us balanced, motivated, and ready to take on whatever comes our way. When one source runs low, it can drag down the others, leaving us tired and off-balance. But by paying attention to all four, we can build a steady, lasting energy that fuels us through life’s highs and lows.

What depletes one person, may not deplete someone else (crowed bars? Am I right, introverts?). However, there are several common energy drains that we all experience. We'll cover some of these commonalities within each of the four sources of energy.

The body is everything physical. When your physical energy is depleted it's usually easy to identify. You're tired, in pain, and the thought of getting up to use the restroom may as well be like summiting Everest. The causes of low physical energy seem obvious and can include:

Sleep
Not enough (obvs) and, surprisingly, too much sleep can leave you feeling drained. And we all know by now that the sweet spot is between 7 to 9 hours.

Poor Nutrition
Your body uses what you eat to create the energy your body needs. If you are not eating enough to fuel your needs, you body is living on fumes. In addition, a diet comprised of sugar and ultra-processed foods may temporarily give you a boost, but it's setting you up for a crash later.

Ignoring Your Body's Signals
When you body needs to move around, it will let you know. If you ignore those signals and push through to finish a task you are further depleting your energy reserves.

Poor Posture
When you slouch in your seat, it challenges your body to take in deep breaths and circulate oxygen. This ineffective breathing pattern promotes tiredness.​

We all know what it's like to be mentally tired. Foggy thoughts, poor recall, or typically simple tasks suddenly seem overly complicated are just some of the signs of the mentally drained. Here are some causes:

Chronic Stress
Being stress all the time uses a lot of energy. The sources of stress in our world are endless. Not only are we dealing with personal stress, but we are constantly inundated with the stress of the world - climate change, political strife, wars, unending inequality, and the list could go on...

Task Switching or Multitasking
We may think we're saving time and energy by trying to do several things at one, but the latest research contradicts what we've been attempting to do. The brain is actually switching back and forth between each task, leading to a tremendous use of energy. And let's be honest, when we do this, are we really doing all these tasks to the best of our ability? Probably not.

Too Many Decisions or Indecision
We are faced with thousands of decisions each day. It's exhausting. What do I where today? What's for dinner? And don't even get us started on what we're going to watch on Netflix! Ugh! It's a lot. And it's energy draining.

Along the same lines, when you are faced with a big decision (or even a small one) and you go back and forth on whether to say yes or no (red or blue, this house or that house, dog or no dog), staying in the zone of indecision takes a toll.

Feeling emotionally depleted can be harder to pinpoint. It can feel like a heavy weight that you can't shake. Or you might not feel anything at all. For others, it may be feeling intense emotions over small things. These are all signs it's time for an emotional recharge. Here are a few things that may the source of this state:

Negative Self Talk
Constantly criticizing yourself or focusing on what you’re doing wrong takes a toll on your confidence and motivation, making even simple tasks feel harder. It’s like having a running commentary in your head that never lets you relax or feel good about yourself. Over time, this habit can leave you emotionally depleted.

Uncontrolled Emotions
It takes an enormous about of energy to stay in high emotional states or to go from an emotional high to an emotional low. While it's important to feel and express your feelings, emotional rollercoasters or being in a constant high state (whether it's anger or happiness) is draining.

Constant Intake of Negative Content
The statement, "You are what you eat" can be thought of as "You are what you consume," when you think in terms of content. We are surrounded by the 24 hour news cycle, social media posts, and dark movies, tv shows, and podcasts (despite their entertainment value). Constantly consuming negative content will eventually take its toll on our energy.

The spirit is all about connection - with ourselves, people in our lives, our purpose and something greater than ourselves (whatever we choose to call it, be that God, the universe, nature). When we've lost those connections, we've lost this source of energy. Here are some common causes:

Being Around Negative People and Toxic Relationships
When all know what it feels like to be around someone that complains all the time. You may start out the conversation in a good mood, but by the end you've lost the will to live.

Toxic relationships are even worse. You walk around on eggshells and feel like you can't be your true self. Your energy is expended on hiding real self and making yourself small.

People Pleasing
Doing things for others is great. When doing things for others come at the expense of taking care of yourself is a problem.

No Engagement
Living through the pandemic gave us insight on what it does to our spirit to be separate from others. Even the most staunch introvert needs engagement with friends and family as a source of energy.

Lack of Purpose
Your life is bigger than you as a single individual. It is your purpose. Purpose gives your life meaning. The absence of purpose is the absence of this source of energy.

Not Living in Your Values
When something in a situation feels off, it's typically because you are not living in alignment with your values. It drains your energy when you act in a way that opposes what you believe.

The good news is that these same sources that deplete your energy, can also boost energy. Some of these strategies are quick fixes, while others take consistent effort and behavior change. Either way, you'll feel it and get results. 
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​We're breaking it down into the same four categories: body, mind, emotions, and spirit.

Your body is one of the most powerful sources of energy you have. When you take care of your physical health—through movement, good nutrition, sleep, and rest—you’re fueling the foundation for everything else. By tuning into your body’s needs and making small, consistent changes, you can tap into an energy source that keeps you feeling strong and ready for whatever comes next.

Clean Up Your Diet
Cleaning up your diet can have a huge impact on your energy levels because the food you eat directly affects how your body functions. When you fuel your body with whole, nutrient-dense foods like vegetables, proteins, healthy fats, and fiber-filled carbs, you provide the essential vitamins, minerals, and antioxidants it needs to run smoothly. These foods give you steady energy throughout the day, rather than the blood sugar spikes and crashes that come from processed foods and sugary snacks. Simply put, when you choose foods that nourish your body, you’re giving yourself the best chance to feel energized and focused all day.

Get Regular Movement
An object in motion, stays in motion. While getting up and moving is the last thing you want to do when your energy is low, it's actually the best thing you can do.

And getting more movement doesn't mean exercise. It could be a simple as getting up and walking around. This is not to stay that regular exercise isn't important, but it doesn't have to be a sweat fest for it to work. Although, if you are inclined, a consistent exercise regimen is effective for all day energy.

Work On Your Posture
When you sit or stand up straight you breathe better and feel more confident. This can be achieved by aligning your spine, rolling your shoulders back, and keeping your chest up. There are several strength training exercises for your core and upper back that can help you hold this position for longer. 

Also, consider the ergonomics of your desk. Get a chair that fits your body well and position your computer screen so that it ensures you are keeping your head up. 

Change Up Your Work Station
Standing desks are not new and they are a great way to work - especially when you go from sitting to standing when you feel your energy drop. But have you considered sitting on the floor? Try it. You may not be able to sit on the floor for long, but that's okay. It's the movement we are looking for. When you move from the floor back to your desk chair, you will get a little energy boost.

You can also upgrade your standing desk with a slow-speed treadmill to slide underneath. It may take some time to acclimate to walking while you working, but it gives you the opportunity to add movement to a sedentary task.

Get Plenty of Rest
Get more sleep. Of course, right? If it were only so easy. There's plenty of information out there about sleep hygiene. The key here is to ensure you are actually doing it. Our favorite tip is to keep in mind that if you want 8 hours of sleep, make sure you are in bed for 9 hours. Then set your bedtime accordingly.

Following this advice gives you time to get ready for bed, wind down, maybe read for a little bit and still get the optimal 8 hours.

Synch With Your Cycle
As women, our energy levels can depend on our hormones. This means paying attention to your menstrual cycle and where you're at throughout the month. While each woman's cycle is individual, here is a general overview of how you can synch your cycle with energy levels:

The Menstrual Phase (Day 1-5) - This is a notoriously famous low energy phase. If you can, avoid activities that require a lot of energy. 
The Follicular Phase (Day 6-12) - As estrogen rises, so does your energy. Take advantage of this phase by engaging in creative or deep work.
The Ovulation Phase (Day 13-18) - During this phase you are feeling socially energetic. This is a great time for parties, presentations, or anything people-facing.
The Luteal Phase: (Day 19 - start of your next period) - At the beginning of this phase, you'll have some residual energy, but toward the end of this phase energy will start to drop. You may feel more anxiety and overthinking. This is the best time for detailed and focused tasks.

Pay Attention to Your Ultradian Rhythm 
Ultradian means many times a day. These are natural cycles where our body move from from high to low energy. Unlike circadian rhythm, which last 24 hours, the ultradian rhythm lasts 90-120 minutes and happen several times throughout the day.
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As your body is going through its normal processes to support all your activities (both mental and physical) all of the byproducts of those processes build up and create metabolic waste. This is when you start to feel tired and groggy. You are in an ultradian trough. Some signs are feeling hungry or fidgety and cravings start to kick in. Heed the signals of your body. Step away from your work and refuel with fresh air or scenery. Grab a snack, go to the bathroom, or drink some water. 

If you ignore the signals and keep working, your energy will eventually increase again, but you will not perform at as high of a level as before. All of the build-up will continue to accumulate and wreak havoc on your body including increased inflammation, insulin resistance, poor digestion, and a decline in motor skills and memory. Not to mention the increased cravings for sugar and caffeine that can compound these problems

Common energy low points to look out for are midmorning and mid-afternoon. When you start to feel the first little twinge of restlessness, take a break. What to do when you take a break? Basically anything that doesn’t involve a screen.
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Don't underestimate your mind as a source of energy. But just like any engine, it needs the right fuel and care to run at its best. Here are some ways to protect your mental energy:

Manage Your Stress
While getting rid of your stress is not an option, you can manage your stress. The well-worn advice is well-worn for a reason - it works. Start a meditation or gratitude practice. Try journaling. Or simply get all your thoughts onto the page with a brain dump. Or just... breathe. 

Try Mono-Tasking
Instead of juggling several things at once, do only one thing at a time. Seems straightforward, but it can feel intimidating at first. Try it for 10 minutes and see how you feel.

Intentional Schedule
Schedule tasks to match your energy. Figure out when your energy is at it's highest and lowest and match your planned tasks to your energy level. This can be done on a daily, weekly, or monthly basis (see cycle synching).

Keep a List of Low Energy Tasks at the Ready
Low energy is inevitable, so don't be caught off guard when you have a day when you're just not into it. Plan ahead by creating a list of tasks that can be completed on your lowest energy days. Who knows? You might gain enough motivation to move on to higher energy tasks.

Clear Clutter and Organize
The source of your energy drain might be your space. If everything is cluttered and unorganized it may be affecting your ability to focus. Get rid of things you don't need and organize what's left.

Your emotions play a huge role in how much energy you have each day. Managing your emotions doesn’t mean ignoring the tough ones—it’s about recognizing how you feel, finding healthy ways to process those feelings, and intentionally creating moments that lift your mood. By taking charge of your emotional state, you can protect your energy and stay motivated and balanced, no matter what comes your way.

Reframe Your Narrative
We all have a story we tell ourselves to explain why we are the way we are. It's usually told through the lens of childhood trauma or failures in adulthood. These stories are not serving you and keep you stuck. It's time for a reframe. Take the time to view your life through your successes and times you've overcome challenges.

Note Your Negative Self Talk and Reframe
Negative self talk is that little voice that says you're not good enough. When you hear that little voice, make a conscious effort to put a stop to it. Just vocalizing the word, "stop," will help. 

Then replace that voice with a positive reframe. Even adding the word, "yes," to the critical statement will help. For example, "I not good enough... yet."

Engage in Breathing Exercises
Taking time to focus on your breath can help you calm down in the moment. Take deep breaths in and out through your nose will soothe your nervous system.  You could also practice a more prescribed breathing technique called Box Breathing. Take a 4 count breath through your nose. Hold for 4 counts at the top. Exhale for 4 counts. Then hold for 4 counts at the bottom. Repeat until you feel better.

Gratitude and Meditation Practices
A gratitude practice will teach you to notice and appreciate the good things happening all around you. While a meditation practice will teach you to notice your thoughts and feelings without engaging or having strong reactions.

Control Your Intake
In this context, intake is all the content you consume. Consider taking social media apps off your phone (at least for a few days), ignore the news, and only watch movies and tv shows that make you laugh. You'll be surprised at the difference it makes.

Seek Professional Help
Getting professional help is a good idea for anyone. While accessing help is often a barrier, there have been recent advances that make it easier. There are apps like BetterHelp and Talkspace. Or you could go the more traditional route by find a therapist through Psychology Today, the American Art Therapy Association, or your insurance provider.

Your spirit is the deeper, often intangible, part of you that fuels your sense of purpose and connection to the world. When you feel aligned with your values and passions, it can be like tapping into an endless well of energy, driving you to face challenges with determination and hope. Nurturing your spirit can reignite your inner energy and give your life a renewed sense of focus and vitality.

Gratitude, Meditation, and Journaling
We sound like a broken record, but seriously, try one of these techniques.

Identify Your Values
Everyone has values, although we may not be aware of them. When you take time to identify your values, it's easier to live in a way that is true to your values. It also allows you to identify the source of unease when you are not aligned.

Spend Time Finding Your Purpose, Then Act On It
This is a big one and you shouldn't expect to find your purpose overnight. However, if you are intentional about taking the time to seek the "big thing" in your life, you will eventually discover it. Once you do find it, start acting on it!

Spend Less Time With Energy-Draining People
You know who these people are and maybe the type of relationship you have with them prevents you from completely cutting them out of your life. But you can control how much time you spend with them. Spend less time with these energy draining people and set boundaries around how you will engage.

Don't Be An Energy Drainer
Along the same lines, don't be the person that sucks the energy out of the room. By taking on the strategies noted above, your energy-draining super power will start to dissolve.

Connect With Positive People
After cutting out your energy-drainers, you'll have more time to spend with people that boost your energy. Seek these people out.

We've given you a lot to do and it may seem a little overwhelming. Here are two things you can do right now.

A transition ritual is a series of steps or actions that you take that allows you to mentally and physically shift from one part of your life to the next. For example, a transition ritual from home to work could include getting a cup of coffee, chatting with your favorite work colleague, and scanning the news headlines. 
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​You can also set up a similar routine to help you transition from work to home. Change your clothes, grab a glass of water, and take a walk around the block to help shift yourself into home energy.

If you are unsure of where to start when it comes to working on your energy levels, the first step is figuring out your current state. A great way to accomplish this is by tracking your energy levels and what may be affecting them. Once you notice a pattern, you can make adjustments if needed. 
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​Here are a few things you can consider noting:
- ​Sleep: amount, quality, and bedtimes
- Diet: note what you eat and how it makes you feel
- Breaks: frequency and times (long infrequent vs short frequent)
- Who you spend your time with and how it makes you feel
- Types of tasks you perform: do they give or drain energy

During this show segment, we introduce four ways to interact with the material presented: A question to answer, a quest to complete, an aspect of creativity we've noticed this week, and a quote to ponder.

What activities give you the most energy?

Try one of the energy boosters this week.

Emily noticed this week that the time she spends talking to patients at the hospital is an activity that boosts her energy.

"Energy is the essence of life. Every day you decide how you’re going to use it by knowing what you want and what it takes to reach that goal."
​- Oprah Winfrey

The Power of Full Engagement by Jim Loehr and Tony Schwartz

Manage Your Energy, Not Your Time by Tony Schwartz (Harvard Business Review)

Using the Science of Ultradian Rhythms to Boost Productivity, Energy, and Willpower by Pilar Gerasimo (Blue Zones)

4 Ways to Manage your Energy and have a Balanced, Productive Workday (Atlassian)

Manage Your Energy, not Your Time: How to Work Smarter and Faster by Elizabeth Perry, ACC (Betterup)
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The Unconventional RD (Erica Julson)