Keeping the Energy Up on Extended Work Sprints

Stop managing time. Start mastering energy. After coaching over 200+ executives, I've learned that the high-performers prioritize their energy not their time. Here's what they've shared with me (save this): 1/ Decision Energy Optimization ↳ Map your peak alertness hours (track for 5 days) ↳ Schedule critical decisions before 2pm ↳ Create a "power hour" buffer before board meetings 2/ Strategic Recovery Design ↳ Implement the Navy SEAL 4x4 breath work (4 seconds in, 4 out) ↳ Book 20-min gaps between high-stakes meetings ↳ Use "walking meetings" for 1:1s (movement = energy) 3/ Cognitive Load Management ↳ Batch similar tasks in 90-min blocks ↳ Use "two-minute previews" before switching contexts ↳ Clear mental tabs with a daily brain dump (5 mins, end of day) 4/ Energy-First Calendar Defense ↳ Rate meetings from 1-3 (energy give vs. take) ↳ Front-load relationship building before 11am ↳ Create "untouchable Thursdays" for deep work 5/ High-Impact Recovery Protocols ↳ Master the 3-2-1 reset (3 deep breaths, 2 stretches, 1 intention) ↳ Schedule "micro-breaks" (7-12 mins) after lunch ↳ Use "energy gates" (10-min buffers) between major transitions 6/ Presence Activation Tactics ↳ Activate the 2-minute centering ritual before important meetings ↳ Use "power phrases" in private before presentations ↳ Practice selective unavailability (block "focus hours" daily) 7/ Environmental Energy Design ↳ Make their desk an "energy zone" ↳ Create a "recharge corner" in your office ↳ Mute the chaos (noise canceling earbuds) 8/ Relationship Energy Management ↳ Identify your top 5 energy amplifiers (schedule them weekly) ↳ List your energy vampires (limit exposure to 30 min) ↳ Build your "energy board of directors" (5 people who elevate you) 9/ Peak State Activation ↳ Create your "power playlist" (60-90 motivation seconds) ↳ Design your "pre-game ritual" (specific sequence before big events) ↳ Use "anchor phrases" for instant state transformation 10/ Sustainable Excellence Framework ↳ Track energy levels hourly for one week (use 1-10 scale) ↳ Implement "recovery days" after high-intensity weeks ↳ Create your "minimum viable recovery" protocol (3 non-negotiables) Reality check: Your energy capacity is your competitive advantage. Not your ability to outlast everyone else. Which tactic will you implement in the next 24 hours? ♻️ Share to help a leader thrive 🔖 Save this guide for your next energy audit 🎯 Follow me (Loren) for more high-performance tactics

Want to stay motivated every single day? Borrow a strategy from Harvard. Then borrow another from stand up comedy. Together, they’re a powerhouse for momentum, motivation, and mastery. Here’s how it works: Let’s start with Harvard. Researcher Teresa Amabile studied 12,000 daily work diaries across 8 companies. She wanted to know: What truly motivates people on a day to day basis? What she found changed how we understand drive. The #1 driver of daily motivation wasn’t: Money Praise Perks It was progress. The days people made progress on meaningful work were the days they felt the best. Progress isn’t a luxury. It’s a psychological necessity. So how do we make progress feel visible especially on days when it’s not? Use a “Progress Ritual.” → At the end of the day, pause. → Write down 3 small ways you moved forward. → That’s it. No fanfare. Just ritual. This works because we rarely notice our progress in real time. It gets buried under busyness, meetings, and mental noise. The act of looking back gives your brain the reward it needs to keep going. Momentum builds from meaning. Now let’s add some comedy. Young Jerry Seinfeld had one goal: write new material every day. To stay on track, he created a brilliant system. Each day he wrote, he put a big red X on his calendar. Soon, a chain of Xs formed. And here’s the key: Don’t break the chain. One red X becomes two. Two becomes ten. Ten becomes identity. Whether you’re writing, coding, or training Daily action + visual chain = long-term motivation. Summary: The Two-Part Motivation System From Harvard: Record 3 ways you made progress each day. From Seinfeld: Mark an X for each day you show up then don’t break the chain. Progress fuels purpose. Consistency fuels confidence. Apply both and you’ll stay on track especially on the tough days. Because when your days get better, your weeks get better. When your weeks get better, your months get better. When your months get better, your life gets better. It starts with one small win today.

An idea I can't stop thinking about... 𝗞𝗲𝗲𝗽𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗲𝗻𝗲𝗿𝗴𝘆 𝗵𝗶𝗴𝗵 𝗮𝘁 𝘄𝗼𝗿𝗸 𝗶𝘀𝗻'𝘁 𝗿𝗮𝗻𝗱𝗼𝗺 𝗹𝘂𝗰𝗸. It's a routine you can create to make your workday better. Here's what to avoid when you're feeling low on energy at work: - Sitting still all day - Multitasking non-stop - Skipping meals for work - Neglecting personal time - Pushing through exhaustion - Relying solely on caffeine - Ignoring your body's signals - Letting stress pile up without action And here's what to start doing to boost your energy: 1. Take regular breaks to refresh your brain: Step away from your desk every hour. A quick walk or stretch can do wonders. 2. Eat balanced snacks for steady fuel: Keep healthy snacks handy. Nuts, fruits, and yogurt can keep your energy stable. 3. Manage stress with deep breaths: Take a few moments to breathe deeply. It helps calm your mind and reduce stress. 4. Have a laugh to release tension: Watch a funny video or chat with a colleague. Laughter is a great stress reliever. 5. Tune in to your physical needs: Listen to your body. If you're tired, take a short nap or rest. 6. Keep a clutter-free workspace: A tidy desk can help you focus better and feel less overwhelmed. 7. Prioritize sleep every night: Aim for 7-9 hours of sleep. Good rest is crucial for staying energized. 8. Focus on one task at a time: Multitasking can drain your energy. Tackle one task, then move to the next. 9. Listen to energizing music: Create a playlist of your favorite upbeat songs. Music can boost your mood and energy. 10. Stretch or walk each hour: Move your body regularly. It keeps your blood flowing and energy levels up. 11. Value your off-work hours: Use your free time to relax and recharge. It's important for your overall well-being. 12. Set realistic daily goals: Break your tasks into manageable chunks. It helps you stay motivated and focused. 13. Hydrate well with water: Drink plenty of water throughout the day. Dehydration can cause fatigue. 14. Connect with co-workers: Build relationships with your colleagues. Positive interactions can lift your spirits. 15. Remember your purpose: Keep in mind why you do what you do. It can be a powerful source of motivation. Share and energize your network! __________ P.S. Follow me (Dr. Chris Mullen) for daily posts on personal growth, leadership & the world of work. P.P.S. Share ♻️ this to your network to help someone else.

You may not hear this often, but... Don’t confuse movement with progress. A structured approach is key to maintaining productivity. ↓ Go through this guide and discover how you can establish a core baseline and structure: 1. Define Your Core Work Structure ↳ Set Clear Goals: - Short-term Goals: Identify what you want to achieve daily or weekly. - Long-term Goals: Outline your objectives for the month, quarter, or year. ↳ Create a Routine: - Work Hours: Establish consistent work hours that align with your peak productivity times. - Breaks: Schedule regular breaks to recharge, such as the Pomodoro Technique (25 minutes of focused work followed by a 5-minute break). ↳ Prioritize Tasks: - Eisenhower Matrix: Use this tool to categorize tasks into four quadrants based on urgency and importance. - Daily To-Do Lists: Start each day with a prioritized list of tasks to keep you focused. 2. Optimize Your Work Environment ↳ Designate a Workspace: - Dedicated Area: Create a specific area for work that minimizes distractions. - Ergonomics: Ensure your workspace is comfortable and conducive to productivity. ↳ Limit Distractions: - Digital Tools: Use apps like Freedom or Focus[at]Will to block distracting websites and maintain concentration. - Notifications: Silence non-essential notifications during work hours. 3. Establish When You Work ↳ Identify Your Peak Productivity Times: - Self-Assessment: Track your energy levels throughout the day to determine when you are most productive. - Flexible Hours: If possible, adjust your schedule to align with these peak times. ↳ Implement Time Management Techniques: - Time Blocking: Allocate specific blocks of time for different tasks or projects. - Batch Processing: Group similar tasks together to improve efficiency. 4. Incorporate Activities Outside of Work ↳ Schedule Downtime: - Relaxation Activities: Include hobbies, reading, or leisure activities in your schedule to recharge. - Social Interaction: Plan regular catch-ups with friends or family to maintain social connections. ↳ Physical Activity: - Exercise Routine: Incorporate regular physical activity into your week, whether it’s gym sessions, yoga, or walking. - Mindfulness Practices: Consider meditation or mindfulness exercises to reduce stress and improve focus. 5. Regularly Review and Adjust ↳ Reflect on Your Progress: - Weekly Reviews: Spend time each week reviewing what worked well and what didn’t. - Adjust Goals: Be flexible in adjusting your goals and routines based on your reflections. ↳ Seek Feedback: - Peer Input: Engage with colleagues or mentors for feedback on your productivity strategies. - Self-Evaluation: Regularly assess your own performance and make necessary changes. Focus on creating a structure that works for you. You'll notice how quickly your productivity improves. Don’t confuse movement with progress. In one sentence, what does productivity means to you?

Hard work? Sure. Sustainable work? That’s the question. As introverts, we can outwork anyone. But then we crash. Burnout follows faster than you think. And you are surprised what went wrong. Well, working harder is not the solution. You need to work in a way that does NOT drain you. ⚡️ 9 Tips for working sustainably as an introvert ⚡️ 1️⃣ Know your energy peaks → Track your natural highs and lows during the day. → Do deep work when your energy is highest. → Save shallow tasks for low-energy times. Guard this time. It is your best asset. 2️⃣ Eliminate energy vampires → Cut out unnecessary meetings and calls. → Limit time with people who drain you. → Clear your space of noise and clutter. Protect your focus from distractions. 3️⃣ Listen to your body, soul, and mind → Pay attention when you feel off. → Take breaks when your mind is tired. → Step back when your body feels tense. Trust your inner signals. They are your warning signs. 4️⃣ Pace yourself → You do not need to do everything at once. → Work in focused sprints, then pause. → Slow is sustainable. Fast burns out. You are not in a race. You are in a marathon. 5️⃣ Know your top 3 priorities → Focus on what truly matters. → Say no to everything else. → Not everything deserves your time. Clarity kills overwhelm. 6️⃣ Stop multitasking and context switching → One task at a time. → Stay in the zone until it is done. → Switching drains your mental energy. Simplicity wins. 7️⃣ Have a shutdown ritual → End each day with a routine. → Review what you did. Plan for tomorrow. → Disconnect from work fully. Let your mind and nervous system know it can rest. 8️⃣ Rest intentionally → Take breaks that actually recharge you. → Do things that give you peace, not just escape. → Rest is part of the work, not separate from it. Recharge on purpose, not by accident. 9️⃣ Sleep well and enough → No badge of honor for being tired. → Sleep fuels your mind and body. Protect your sleep like your work depends on it. Because it does. You already know how to push through. But that is not the flex. The flex is working sustainably. Being consistent. Working in a way that does not break you. ❓ Which of these tips are you going to try this week? ♻️ Share this with someone who needs to stop burning out just to keep up. ➕ Follow Sven Elstermann for more introvert tips like this.

Here are 8 habits I rely on (and often suggest to others) to stay ambitious without burning out: 1️⃣ Give your ambition a time limit. Think of deep work like a meeting with your future self. Block 90 minutes early in the day, silence your phone, and go all in. When the time’s up, stop, even if you’re mid-flow. Boundaries build focus and prevent work from spilling into everything. 2️⃣ Have a “minimum viable evening.” Pick one thing that helps you unplug, cooking dinner, a walk at sunset, reading to your kid, and treat it like it’s non-negotiable. That one ritual signals the end of the workday and gives your brain a clear off-switch. 3️⃣ Check your energy, not just your to-do list. Every Friday, jot down which tasks gave you energy and which drained it. After a few weeks, you’ll see patterns. Start removing or outsourcing one draining task at a time. Over time, your schedule will start to feel less like a grind. 4️⃣ Stick to two big projects. If you’re wired to chase new ideas, this one’s hard, but worth it. Limit yourself to one main focus at work and one personal goal. Everything else goes into a “not now” list you revisit monthly. Less chaos, more progress. 5️⃣ Plan for lighter weeks. Athletes don’t train hard every day, and neither should we. Once a quarter, block a week with fewer meetings, more sleep, and no extra side projects. Building in rest makes you more resilient and keeps burnout at bay. 6️⃣ Move your body, clear your head. Doesn’t have to be fancy. A short workout, a run, yoga, anything that gets your heart rate up will help you reset and stay sharp. Exercise isn’t a nice-to-have, it’s a focus tool. 7️⃣ Short naps, big reset. Around that post-lunch slump, a 10–20 minute nap can seriously recharge you, no grogginess, just a clean mental reboot. Set a timer, close your eyes, and treat it like hitting refresh. 8️⃣ Group your tasks by vibe. Instead of switching between totally different things all day, chunk your time into themes, meetings, deep work, admin, etc. Then batch similar tasks together. Your brain stays in one lane longer, which helps with momentum. Start small, try one of these this week. You don’t need to slow down your ambition to feel more in control.

Leaders, we've got to stop "Powering Through" work projects. Your brain is not a machine -- and if you want to maximize your work group sessions, here's the latest neuroscience research on how to structure your sessions. ⌛ Session Length: Work in 60-90 minute sessions. Research shows that your brain activity begins to fade right at around 80 minutes, on average. Anything over 90 minutes, you are NOT getting the same return on your investment. Another rule: Longer sessions are more effective earlier in the day when mental resources are high. For example, if you’re feeling mentally fresh in the morning, aim for a 90-minute session, but later in the day, a 60-minute session might be more realistic. ✅ Task Priority: Focus on hardest tasks in the first 20% of the session. Your mind is sharpest at the start, so tackle the most complex tasks first. For instance, if you’re working on a challenging report, spend the first 15-20 minutes drafting the most critical sections, leaving easier revisions for later. 📚 Task Order: Tackle tasks from hardest to easiest. Order tasks by difficulty within each session to maintain productivity as your energy decreases. If you’re juggling multiple tasks, start with strategic planning and end with routine emails or updates. ⏰ Breaks: Take 10-minute breaks after each session. Short breaks allow your mind to rest and reset, improving focus for the next session. For example, after 60 minutes of writing, step away for a brief walk or stretch before resuming. 🛑 Max Work: Limit intense work to 4 hours/day. Overworking your mind can lead to diminishing returns and mental fatigue. For example, if you’ve worked intensely on problem-solving for 4 hours, continuing beyond that point can hurt productivity the next day. #leadershipdevelopment #burnout #professionaldevelopment

7 Proven Steps to Take Control of Your Energy (True Productivity Goes Beyond Time Management) After a decade of studying productivity and teaching thousands of high performers, I’ve learned this: Time management alone isn’t enough. Energy management is the key to sustainable success. Focus on what fuels you Protect your peak energy moments. That’s how you thrive. Here’s how to Master Energy Management: 1️⃣ Identify your "Batteries" and "Drainers" ↳ Some tasks energize you; others deplete you. Awareness is power. ↳ List activities that recharge or drain you to start managing your energy. 2️⃣ Prioritize Batteries ↳ Anchor your day with activities that boost your energy. ↳ Schedule high-energy tasks first to set the tone for everything else. 3️⃣ Protect your peak energy ↳ Use your high-energy hours for deep, meaningful work that matters most. ↳ Save routine or low-stakes tasks for when your energy naturally dips. 4️⃣ Schedule restorative breaks ↳ Breaks aren’t time off - they refuel your mind and body. ↳ Add short breaks (like a walk or stretch) to your calendar to stay energized. 5️⃣ Reflect to find your "Zone of Genius" ↳ Your sweet spot is where skills and passion meet. Get to your flow state. ↳ Journal about what feels effortless and energizing to uncover your zone. 6️⃣ Block distractions ↳ Interruptions like notifications and emails drain focus fast. ↳ Set dedicated times to check emails and silence your phone during focus blocks. 7️⃣ Celebrate wins with the team ↳ Recognizing progress boosts energy and morale for everyone. ↳ Try sharing “Friday Wins” to reflect on successes and recharge together. When you control your energy, productivity becomes limitless. Work transforms from a drain into a source of power. What energizing habit has made the biggest difference for you? Share your thoughts below! ________ ♻️ Repost to help others rethink productivity. 📌 Follow Jorge Luis Pando for more actionable insights.