How to manage your energy levels through the day

Podcast 72 In this week’s episode of the Working With Podcast, I answer a question about how to manage your energy levels through the day. Links: Email Me | Twitter | Facebook | Website The Beginners Guide To Building Your Own COD System The Working With… Podcast Previous episodes page Carl Pullein Coaching Programmes From Disorganised To Productivity Mastery in 3 Days Script Hello and welcome to episode 72 of my Working With Podcast. A podcast created to answer all your questions about productivity, GTD, time management, self-development and goal planning. My name is Carl Pullein and I am your host for this show. This week, it’s all about energy and how to maximise your energy for the day as well as managing your energy throughout the day so you stay fully energised all day. Before we get into this week’s question and answer, I’d like to let all of you enrolled in my From Disorganised To Productivity Mastery in 3 Days course that the course has been updated for 2019. Now you have a completely new section called Day 4 And Beyond where I have added lessons to help you stay organised and productive once you have everything in place. All you have to do is go and log in to your dashboard and all the new classes are right there. This is an excellent course for anyone who wants to get themselves better organised and more productive as it starts from the very beginning and after three days you will have everything in place to supercharge your productivity and reduce your stress, feelings of overwhelm and, more importantly, free up time so you can do the things that are truly important to you.  If you are not enrolled yet, then check out the course. An early-bird discount is on right now. This course will change your life forever!  Okay, it’s now time for me to hand you over to the mystery podcast voice for this week’s question.  This week’s question comes from Sergio. Sergio asks: When I have the energy to do the important thing (let’s say in the morning), I don’t have the time to do it. When I have time (let’s say at the end of the workday) I don’t have the energy. Is there anything I can do to better manage my energy levels? Thank you ... for your question Sergio.  Managing your energy levels really starts with your preparation. If you are not getting enough sleep, you are not going to have enough energy to get you through the day. Likewise, if you are not taking enough breaks, eating the right foods and getting enough exercise, all these things will compound and reduce your daily energy levels.  So what can you do to maintain your energy throughout the day?  Well, let’s start with sleep. Okay, I know a lot of experts say you need between 8 and 10 hours sleep a day, but in reality, everybody is going to be different. Margaret Thatcher, the former British Prime Minister, famously got by on 4 hours a night. Yet, many people claim they need at least 8 hours. Personally, I need around 6 hours.  When it comes to sleep you need to discover what amount you need. If you are not sure, experiment for a week or two. You will soon find the amount you need. Once you know, make sure you get that sleep each night. This is a priority you cannot neglect.  A lack of enough quality sleep is the biggest reason you will feel a lack of energy towards the end of the day, Sergio. And I emphasise the word quality. Quality sleep is far more important than the total number of hours you sleep. Make sure you go to bed at the right time, your phone and digital devices are on silent and are not lighting up every few minutes and your room is cool and quiet.  Another thing that would really help, but not everyone can do it is to take power naps. I take around 20 to 30 mins mid-morning and that always helps me. If I am working on a new course or an update, I will often take two or three power naps per day. It’s two or three hours of intense work, followed by a 20-minute nap. That always helps and keeps my creativity high as well as my energy. Winston Ch