Recharge or Burn Out? How to Balance Your Energy Every Day
Do you ever wake up after a full 8 hours of sleep feeling worn down? This could be due to a lot of different factors but it all shakes down to a simple equation. Energy in minus energy out, AKA what gives you energy and what takes your energy. Let’s break this down.
Energy in: Things that give your brain and body energy such as healthy food, exercise, meeting up with a good friend for lunch, rest, the list goes on and on and is unique to the individual.
Energy out: stress, chasing small children, also exercise, small talk, work meetings, the book club you signed up for but continue to not read the book. Again, everyone’s list is different.
When you are looking for a better energy balance, you need to make a decision to engage in more activities that give you energy and less activities that deplete your energy. This takes practice as it boils down to being more consistent with a healthy routine AND discarding some energy takers by simply saying “no” or “not today.”
Example: I wake up, get my daughter ready for school and wind up in an energy deficit almost immediately. I am giving my energy to my daughter. This is not a bad thing, it is necessary. I then grab a cup of coffee for a quick energy boost but the effect of the coffee is short lived, so I need to find something else to recharge my battery. In comes EXERCISE. This is such a natural energy booster! Sure, you are also using energy, but the energy boost after exercise typically lasts a couple of hours, way better than caffeine! I can further fill my battery by eating healthy foods and strategically placing protein and carbohydrates before/after exercise to help my body with energy balance. Depending on the day, the things that usually drain my energy come into play mid-day. These include work, meetings, chores, appointments, and more. Now my battery is low again. Time to find more energy! My choice? SUNSHINE and MOVEMENT. For me, a walk with my dog does the trick. He smiles the whole time we walk so that gives me a little extra energy in the form of HAPPINESS.
OK, I made that sound too easy. It’s not that easy. You have to establish a consistent routine, set boundaries, and make a conscious effort to have your energy balance work for you every day. There are some days that my energy balance is completely off. The days I choose NOT to exercise. The days I decide to do too many things that drain my energy such as chores, scheduling too many meetings, cramming for the book club that I don’t want to go to, you get the idea.
An easy way to start assessing your energy needs is by making a list. Who doesn’t love a good list!? Your list will have two columns: Energy IN and energy OUT. In the “energy in” column write down anything that GIVES you energy. Focus on natural energy boosters rather than coffee or your daily supplements. Then, make your list of things that TAKE your energy. Now, practice engaging in more activities that GIVE you energy every day and less that TAKE your energy. It doesn’t mean you can’t engage in things that take your energy. Unfortunately, you will find that some of the things on this list are necessary. Choose a couple of things on the list that are NOT necessary and actively choose to NOT engage. Say no to the extra social engagement this week. Choose to read a book (not for book club) instead of fitting in that extra chore. Drink less alcohol. See how it goes! If you do this and still feel energy depleted, I’m here to help.