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How to Always Have Energy

No matter what leadership position you are in, maintaining high energy levels is crucial. Yet, too often, leaders find themselves drained and exhausted, walking the tightrope between productivity and burnout. To navigate this delicate balance and cultivate sustainable success, it's essential for leaders to understand the dynamics of energy renewal and expenditure. By prioritising activities that replenish their energy reserves, leaders can avoid exhaustion, enhance well-being, and thrive in their roles.


Research supports the idea that energy is a limited resource that requires renewal. According to the work of psychologists Dr. Jane E. Dutton and Dr. Gretchen M. Spreitzer, individuals who experience regular episodes of positive emotions can replenish their energy reserves, leading to improved well-being and enhanced performance. This research highlights the significance of engaging in activities that promote positive emotions as a means of renewing energy. Another study conducted by Dr. John P. Trougakos and his team explored the impact of micro-breaks on energy renewal. They found that short breaks throughout the day, even as brief as a few minutes, can restore focus, improve productivity, and prevent exhaustion. These findings emphasise the importance of incorporating regular rejuvenation breaks into daily routines to replenish energy levels.


As leaders, it's crucial to recognise that managing energy is even more important than managing time. Time is a limited resource, we cannot control it’s passing, we can however control our energy. Our energy expands and renews in multiple ways and we can actively choose to cultivate it. With higher levels of energy we are able to achieve more in the time we have. From my experience, the demands of the workplace often lead me to work longer hours, resulting in burnout and decreased productivity. When I focused on energy management, I was able to increase my capacity to work more efficiently and effectively. When you prioritise energy management, you can experience sustainable productivity, better well-being, and reduced burnout. So how do we do this?


Micro-Renewal Breaks: Incorporate short, intentional breaks into your daily routine. Set aside a few minutes every couple of hours to engage in activities that renew your energy. It can be as simple as stepping outside for fresh air, stretching, or engaging in a brief mindfulness practice. These micro-renewal breaks help prevent the accumulation of stress and maintain focus throughout the day.


Delegate and Collaborate: As a leader, it's essential to recognize your limitations and delegate tasks that can be handled by others. Avoid the temptation to take on too much, as it can lead to overwhelm and exhaustion. Foster a culture of collaboration and empower your team members to contribute their skills and talents. By distributing the workload effectively, you create space for energy renewal and maintain a healthy work-life balance.


Engage in Meaningful Work: Find ways to align your work with your values and purpose. Engaging in meaningful work provides a sense of fulfilment and motivation, fueling your energy levels. Identify the tasks and projects that bring you the most joy and make an effort to allocate time for them. By focusing on work that resonates with your passions and strengths, you'll find renewed energy and enthusiasm.


Create Boundaries: Establish clear boundaries between work and personal life. Set realistic expectations and communicate your availability and preferred modes of communication. Learn to say no to non-essential tasks that drain your energy or hinder your well-being. Creating boundaries ensures that you have time and space to recharge, fostering long-term energy renewal and preventing burnout.


A tip to get started? Start your day with a micro-renewal break. Before diving into the demands of the day, take a few minutes to engage in a mindful breathing exercise, stretch your body, or write down three things you're grateful for. This intentional pause sets a positive tone for the day and provides an immediate boost of energy and focus. Try it out and feel the difference it makes in your overall well-being and productivity.


Energy renewal is not a luxury but a necessity. By understanding the science behind energy renewal and adopting practical strategies, leaders can sustain their well-being, enhance their productivity, and avoid burnout. As the year progresses, leaders must remember that their energy is a precious resource that requires replenishment. By incorporating these practices into their daily lives, leaders can create a sustainable foundation for success and well-being. Remember, taking care of your energy is not a selfish act but an essential investment in yourself and your ability to lead with clarity, compassion, and resilience.



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