What is energy management?
When we discuss time management, we focus on squeezing every minute out of the day. Many use time blocking and plan out every minute of the day, playing Tetris with each activity. It may be efficient, sure. But is it effective? Well, not necessarily.
Energy management is the art of responding to one’s natural energy flows and planning activities based on what you are best able to accomplish at any given time. Nobody wants to plan their most challenging, deep focus task for Friday afternoon, when the weekend is the only thing they can focus on, right?
Energy audit
It all starts with some introspection:
- Am I a morning person or a night owl?
- What times of the day are most conducive to focus vs creativity?
- What energizes me and what drains me?
Track your body’s natural tendencies for a few of weeks on a daily basis. When reviewing, look for patterns – do you have a regular meeting after which you are always useless? Or does time spent interacting with other people make you burst with energy and able to work hard? Is right after lunch your most creative time? Or maybe that’s when you can finally fully focus and do deep work?
These questions don’t have right or wrong answers – they need to be true for you.
Daily energy flows
Once you understand when you do your best work and what impacts your energy levels, you are ready to plan your day and week. I remember back in the day, when things still happened on paper, I always used Friday afternoons for filing. It had to happen and by that time, I was always so fried that I couldn’t do any intellectual work. These days, I know that I come from my morning run bursting with energy, so I plow through small, fast tasks quickly. My dog walking at lunch, on the other hand, fills my head with thoughts and ideas, leading to post-lunch creative hour.
You are definitely not me and you may find that the night is what fills your head with ideas. Or that lunch with friends is what makes you energized for an afternoon of fast-paced work. Plan accordingly. It’s like petting your dog – it’s smooth when you go with the flow, but rough and bumpy when you try going against the grain. Your energy flow is the same. Use it to your advantage!
Keeping up your overall energy levels
Your energy levels will have their peaks and troughs throughout a day, a week and a year and now you know you should plan based on that. However, it is important to keep yourself overall energized day to day. Here are some tips how to accomplish that:
Stress level
Obviously, stress drains your energy. I know that there are people who thrive under pressure and achieve most in stressful circumstances. If you are one of them: ask yourself how you feel afterwards. It’s great that you are producing your best work during those stress-induced sprints, but you are drained afterwards. This may inhibit your ability to produce well over longer periods of time.
Workload
Having to be constantly on and working is draining, which may lead to a burnout. Once you reach that point, it’s hard to summon energy to do even the simplest tasks. If you think that you have said ‘yes’ to too many things, it may be time to review your committments.
Exercise
My favorite! Yes, if you work out regularly (but not excessively), you will have more energy available in life. I have heard though from a friend complaints that ‘when will this energy thing kick in? I’m tired all the time!’ If you exercise regularly and maintain moderate levels of activity, you should be able to sustain better levels of energy throughout the day. Bonus: just after your workout, with blood still pumping, you will feel energized and your brain will be at its most effective!
Good sleep habits
We have already discussed importance of sleep in time management in detail here. However, you may also be sleeping too much – think of people who stay on the couch, napping frequently. They don’t really seem any more energized than somebody who just pulled an all-nighter, do they? Find the amount of sleep that works best for you, set sleep schedule and follow it for best energy management effects.
Nutrition
What you put in your body matters. Stay hydrated – not having enough water flowing through your veins causes fatigue and I can say from experience (in my endurance races) can lower your cognitive abilities.
Eating impacts your energy management, too. A lot. If you live in the US, you are probably familiar with post-Thanksgiving dinner coma. In most parts of the world: have you experienced post-lunch slump? Time your meals to fuel your performance best. You should also choose what you are eating wisely. Diet full of fruit and vegetables will make you healthier and more energetic in the long run. But like an endurance athlete during their training/ racing cycle, pick meals that will help you have the right type of energy and for the right duration when you need it.
Caffeine
Whether it’s in form of coffee, tea, soda or energy drinks, caffeine impacts your energy level by providing you with a short burst followed by a slump. Over time, it is also addictive and leads to your body requiring it to function on the basic level. It can also mess with your ability to sleep, which is why many people won’t drink it in the afternoon.
Caffeine is a tool in your energy management toolbox and you should use it as such. Avoid relying on it, but it can be very helpful if you need to make it through a boring lecture during your post-lunch energy trough or during repetitive tasks (which, frankly, you may want to look into automating).
Smoking and alcohol
Personally, I think tobacco should be flat out banned, but that’s just me…
Since tobacco is a stimulant, it will give you boosts of energy. However, if you are addicted, you will require it to keep up just your normal energy levels. It can mess with your ability to fall asleep (since your heart rate is up) and staying asleep (cravings). And since smoking will negatively impact your health in general, you will end up having less energy.
Alcohol is the flip side of tobacco – it has sedative effects on your body. If you drink at lunch (why???), your afternoon will definitely end up being an uphill battle. Excessive drinking will lead to feeling unwell afterwards and it will mess with your sleep – it may be a sedative, but your sleep is less regenerative when you are intoxicated. Occasional ‘adult beverage’ won’t put a big dent in your energy levels, but use it judiciously.