Map Your Energy: The Key to Positive Well-being

The most successful teachers I know aren’t the ones who work the hardest - they’re the ones who have cracked the code on when and how their brain actually works most efficiently.  We wouldn’t drive our car without knowing when it will run out of gas, yet many of us go through life completely unaware of our personal fuel gauge (energy).  Forget time management. The real secret here is energy management, which starts with knowing what fills you up and what depletes you.

Why Mapping Your Energy Matters

Research shows that our ability to focus on decisions, and solve problems fluctuates dramatically throughout our day. We all have energy peaks and valleys. It is important to align your challenging tasks with your natural peaks allowing you to accomplish more in less time because your “tank is full.” It’s not about working more; it’s about reaching when your energy peaks and resting when your energy wanes.

This is important because research studies show that willpower and judgment deteriorate as our energy depletes. A good example of this might be when you make poor food choices in the evening or decisions may feel overwhelming at points in your day.

The Science on Circadian Rhythms & Energy Cycles

Your energy fluctuations are driven by complex biological rhythms. Your Circadian clock controls sleep; it orchestrates hormone release, body temperature, and cortisol levels. Cortisol naturally peaks in the morning to help you wake up, while adenosine increases with each hour you’re awake making you feel more tired as the day progresses.

Most people experience predictable patterns of alertness and a peak in the morning with gradual dips into the afternoon, otherwise known as the “afternoon crash.” But this doesn’t happen for every person and you need to know where your peaks (reaching & striving energy) and valleys (resting energy) are to plan your work cycle around the time you have the most energy. 

The Cost of Energy Blindness

What is the true cost of ignoring your energy peaks and valleys? It’s actually a host of problems that you may be experiencing right now. You burn out faster, make poorer decisions at particular times of the day, and often choose artificial stimulants like caffeine to provide you more energy when your body is really saying - it’s time to rest! 

In high-energy moments, you often say “yes” to things. However, when you map your energy, when do those events you said yes to actually occur? If it is during a low energy part of your day, you will need to modify your schedule to rest prior to reaching this event. 

Oftentimes, we waste our peak energy time on low-stakes tasks leaving the more difficult tasks to later in our day or week causing more harm and undue stress. Energy mismanagement can affect your relationships and overall life satisfaction. Most importantly, operating below your optimal energy level makes everything feel harder, offering you very little to give to others who matter most in your life.

Energy Drains and Gains

Common energy drains include:

• Interruptions
• Multitasking
• Clutter or disorganization
• Events that you don’t really want to engage in but feel obligated to.
• Social Media constant notifications
• Poor sleep
• Irregular schedule
• Overthinking

Common energy gains include:

• Time in nature
• Small wins
• Meaningful conversations
• Doing activities you love
• Physical exercise
• Being in your creative flow
• Meaningful connections
• Completing tasks
• Meditation and mindfulness

   

  Creating Your Energy Map

  Use a timeline to show your energy curve or categorize your day in three columns - energizing, neutral, and draining. Make sure to include both activities and people in your map. You may find patterns such as relationships that consistently uplift you while others deplete you. The physical environment you are in is also very important. What patterns do you see in your peaks and valleys - does natural light energize you? Does clutter drain you? Remember, you may need to create a new map during each season. What energizes you in winter may deplete your energy in the summer. Be aware of these changes.

  Implement a Plan

  In the end, make sure to protect your peak hours and do important work during these times of day. Try to group your depleting energy tasks and follow the completion of these tasks with something energizing. Did you find things that boost your energy - laughter? Song? Use this boost when you need a natural energy surge to be efficient during your day. Finally, design your environment to support optimal energy flow throughout your day.  Have fun! 

  Do you feel like you’re always running on empty? My Members Club was created specifically for teachers ready to move beyond survival mode and into a natural flow. You will get practical tools, meaningful book studies (think deeper conversations, not typical “teacher book clubs”), live workshops, and direct access to me for Teacher Talk with Tracey (to get life advice when you need it) sessions. Everything is designed around putting YOU FIRST and making energy management a sustainable practice, not just another thing on your to-do list. Join Today