Advanced Energy Ritual

This 20 minute exercise could completely
change your life

Most of us plan our days around tasks. But research suggests that planning our days around energy levels—when we’re feeling motivated vs. drained—is more effective.

Use this exercise to become more aware of your energy patterns and build a schedule that fits your daily rhythm.

Step 1: Map your energy levels

You probably already have a good idea of whether you’re a morning person or a night owl. You might also notice that certain tasks leave you more awake than others.
Use the energy map list below (or draw your own) to get a deeper sense of how your mental energy waxes and wanes throughout the day.

When you’re done, reflect: 
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• My energy is highest when __________
• My energy drags when __________
• My best ideas happen when __________
• I lose my focus when __________

Step 2: Build your energy rituals

Maybe you get a surge of motivation at 9:00 am or crash right after lunch. Whatever your personal energy curve, adding predictable energizing activities to your calendar can help you find more flow and joy throughout the day.

​Fill out the energy rituals worksheet below to learn more about what’s draining your brain power, and what you can do for an energy boost.

When you’re done, pick your favorite 3 energy rituals.

Energy Ritual Worksheet

Step 3: Design a high-energy day.

You know which activities tend to drain and sustain you, and you’ve identified a few energy-giving rituals. Now it’s time to design your day.

Open your calendar and make some appointments you love:

• Any can’t-miss meetings? Block time for these. 
• When is your energy highest? Block this time for complex tasks.
• When is your energy lowest? Block this time for low brain power tasks.
• What are your top three energy rituals? Add those to your calendar. 

SETP 4 : Easy wins - Build the habit

• Tomorrow: When you’re drained, do one small thing to support yourself.
• Next week: Check in. How are your energy rituals working?
• Quarterly: Review and do a full energy checkup.
• Set Healthy Physical, Emotional and Spiritual Boundaries.

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