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You ever wake up already exhausted and feel like you’re running on fumes before the day even starts? I’ve been there. It’s that moment when you stare at your to-do list with zero motivation, thinking, “How am I supposed to get through all this?”
Burnout isn’t just about being busy—it’s about how we manage the energy we have. And if we’re constantly withdrawing from our energy bank without making deposits, we’re headed straight for exhaustion.
But here’s the good news: You can manage your energy, just like you manage your time. And once you start making small, intentional shifts, you’ll feel more productive, less drained, and (dare I say?) enjoy your day.
Let’s talk about how.
Energy is a Limited Resource—Use It Wisely
Imagine your energy like a bank account—everything you do either deposits energy or withdraws it. When my kids were little, I also thought of them like batteries, needing to be used and worn out so they sleep well and recharge each night.
🔻 Withdrawals: Lack of sleep, poor food choices, nonstop stress, overbooking yourself
✅ Deposits: Rest, movement, hydration, small moments of joy
If you’re constantly withdrawing and never making deposits, you’ll burn out fast. But if you start managing your energy like an island rhythm—flowing instead of rushing—you’ll feel more balanced.
So instead of cramming even more onto your plate, let’s focus on how to keep your energy levels steady all day long.
Four Key Areas That Impact Your Energy
1. Sleep: Protect It Like Your Sanity Depends on It
Let’s start with the foundation—if you’re not sleeping well, everything else suffers.
I used to think I could power through on five hours of sleep, but that just meant I was cranky, exhausted, and one bad interaction away from losing my mind.
What Helps:
✔ Set a bedtime window—even if you’re a night owl like me
✔ No screens before bed (or at least switch to night mode)
✔ Create a wind-down routine (I stretch or read—scrolling TikTok does not count)
Try This:
Track your sleep for a week and see if you notice patterns. Do you wake up groggy? Struggle to fall asleep? Adjust accordingly!
2. Light Exposure: Your Free Energy Boost
Sunlight is nature’s coffee (not that I drink coffee, but you get it).
In Hawaii, light exposure is automatic—you’re always outside, moving with the rhythm of the day. But when you’re indoors all day, you miss out on one of the easiest ways to boost your energy.
Now, I have a winter survival rule:
🌡️ If the temperature outside is colder than my age, I’m working out indoors. Because this Hawaii girl was NOT built for winter.
But even on cold days, I make sure to:
✔ Open the blinds first thing in the morning
✔ Step outside for at least 5 minutes (even if it’s just to regret my life choices)
✔ Sit near a sunny window when working
Try This:
Tomorrow morning, instead of reaching for your phone first thing, open the blinds and step outside for a minute. Notice the difference in how you feel!
3. Food & Hydration: Fuel Your Body Right
Skipping meals? Running on random snacks? That’s an instant recipe for energy crashes.
There was a time when I’d look up at 2 PM and realize I hadn’t eaten anything except a handful of crackers and maybe a bite of my kid’s leftover sandwich. Not a great strategy.
What Helps:
✔ Prioritize real meals—especially on busy days (I always eat before my kids’ sports games!)
✔ Keep a water bottle nearby and sip throughout the day
✔ Balance protein, carbs, and healthy fats so you don’t get energy crashes
Try This:
Set a goal to refill your water bottle twice today and notice if you feel more alert!
4. Movement: Work With Your Energy, Not Against It
I do not do morning workouts. It’s just not happening.
For me, lunch workouts happen on game days (because I know my evenings will be packed), and on regular nights, I work out in the evening to walk or run off the stress of the day.
This works because it fits my schedule—I’m not trying to force workouts at a time that doesn’t feel natural for me.
What Helps:
✔ Find your best time for movement (morning, lunch, evening—it all counts!)
✔ Bundle movement with something enjoyable (listen to a podcast, watch a show)
✔ Don’t force workouts that don’t fit your life—make them work for you
Try This:
If you’re struggling to stay consistent, try stacking your workout with something you already do. Need to catch up on a show? Walk on the treadmill while watching it!
Daily Tactics to Keep Your Energy Up
1. The 2-Minute Rule: Stop Overthinking It
If something takes less than 2 minutes, do it now.
✔ Reply to that text
✔ Put the laundry in the basket
✔ Drink a glass of water
2. 90-Minute Focus Blocks: Work Smarter, Not Harder
Our brains aren’t designed to focus for 5 straight hours. Instead, I work in 90-minute focus blocks and then take a 10-20 minute recharge break.
✔ Step outside
✔ Stretch or move around
✔ Listen to music for a mental reset
3. Work With Your Natural Energy Peaks
If you’re not a morning person, stop trying to be one.
For me:
✔ Admin tasks go in the morning (because I’m still waking up)
✔ Creative work happens in the afternoon (when my brain is actually functioning)
Work with your natural energy— not against it.
🎧 Show Notes: Episode 114 – From Burnout to Balance
Episode Summary:
This week on The Flow Life, we’re talking energy management—how to avoid burnout, feel more productive, and actually enjoy life.
What You’ll Learn:
✔ Why energy matters more than time management
✔ My “Age Rule” for winter workouts ❄️
✔ Small daily habits to protect your energy
✔ How to work with your natural energy rhythms
Links & Resources Mentioned:
- Owala Water Bottle (affiliate link)
- Light Therapy Lamp for Winter (affiliate link)
- Episode 10 Podcast Player [Insert Link Here]
📌 Listen now on Apple, Spotify, or your favorite podcast app!
Final Thoughts: Protect Your Energy Like You Protect Your Time
✨ Your challenge: Pick ONE energy-boosting habit to try this week!
DM me on Instagram or tag me in your stories—I’d love to hear how it helps!
📌 Want more tips? Listen to Episode 10 of The Flow Life!