Read time: 6 mins

Do you struggle to manage your energy levels throughout the day? 

I hear this often and it’s a challenge I’m all too familiar with. 

In my early twenties, I’d push through the week fuelled by sugary snacks and endless cups of tea. Then I’d crash at the weekend: waking up late, still exhausted and needing a nap to get through the day. A classic boom-bust cycle.

Thankfully, these days are behind me. Although I can still struggle with fatigue, I’ve learnt to manage my energy in healthier ways – leaving more of it for the things that matter.   

The problem is, we’re only taught to manage our time – not our energy. 

Society teaches us that “productivity” means firing on all cylinders 8 hours a day, 5 days a week, minimum. It teaches us to feel weak, guilty, or less than when we’re unable to sustain it. And it teaches us to blame ourselves when we, inevitably, fall short. 

But our bodies just don’t work that way.

We’re humans, not machines – and humans are programmed with a circadian rhythm, or “internal body clock”. This not only dictates our sleep/wake cycle, it also determines the natural ebbs and flows of energy we experience throughout the day.

Spoiler alert:

Pushing ourselves to be “always on” is not productive. It’s a fast track to burnout.

I want you to work smarter, not harder. Working in greater alignment with your body’s natural energy cycle can be a great place to start.

Now I’m guessing you’re not here for in-depth study of the Suprachiasmatic Nucleus (yes, that's a real thing) – so I’ll spare you the science and get to the good stuff:

• The phases your body naturally goes through every day
• The types of tasks or activities best suited to each one
• Simple actions you can take to optimise your routine

1. Morning grogginess 🥱

 We’re not supposed to function like a light switch.

Whatever time you wake up, it takes about 1.5 hours for your brain to clear out sleep hormones and feel fully alert. It’s natural to feel a little groggy but there’s some healthy ways to reduce this:

☀️ Get 15 mins of light in your eyes first thing: light impacts our circadian rhythm more than any other external factor. In dark winter months, a sunlight therapy lamp can make a big difference to your sleep, mood and energy. 

🚶‍♀️ Gentle movement: This could be a walk (two birds, one stone), gentle yoga (here’s one I like) or simply moving your body in whatever way feels good whilst you’re waiting for the kettle to boil. “Gentle” is key, your body is just warming up. Start small (5-10 mins) and listen to your body.

🔁 Consistent sleep and wake times: this helps signal to your body what it should be doing when, which can make waking and falling asleep easier. Aim for general consistency, not perfection.

😴 Getting enough sleep, regularly: “enough” is different for each of us and varies over our lifetime but most people need roughly 7-8 hours. Remember to allow for the time it takes to fall asleep!

Having struggled with sleep for many years, I know these last two can be tricky and create anxiety that only makes things worse. If this is you, don’t worry. Focus on the other areas first. 

2. Morning peak 📈

 This is a period where you feel most alert and focused. 

For the majority, this falls during the morning. For some, it can happen as late as early afternoon. This is why it’s important to pay attention to the subtle energy shifts you experience throughout the day. 

From experience, I know this can be difficult if you always feel tired. For you, a peak might not equate to feeling energised – it might just be a time of day when things feel a little easier. 

If you’re still struggling to spot them, start by taking note of the times you struggle most (the energy “dips”) as these can be more noticeable and work around that. 

To make the most of your peak: 

🚫 Block 90 mins in your calendar for focussed work

🗓 Use this for your most important or challenging tasks

🎧 Eliminate distractions (including emails!)

I know this isn't always possible. However, starting to plan with your energy in mind will help you make more informed choices about your day, understand which times to protect as a priority and nudge people to consider your availability.

3. Afternoon dip 📉 (not 🏊‍♀️)

Sometime in the afternoon, your body goes through a period of lower energy. Depending on how you’re fuelling yourself over lunch, this can coincide with an energy slump due to drop in blood sugar. Double whammy. 

It’s easy to feel frustrated at your “lack of productivity”. Remember, it’s impossible to sustain the same level throughout the day – so give yourself a break and plan for it instead!

Focus on things that are easy or energising for you, e.g.:

✅ Complete quick, simple tasks

💪 Exercise to shift sluggishness

👥 Engage with colleagues or do 1:1s

🚶‍♀️ Fresh air – try taking your meeting outside

🍽 Eating a balanced lunch – go easy on simple carbs 

💤 A power nap – if it's an option! 20-30 mins is considered optimal

🤯 One of you recommended a pea-sized drop of wasabi. You do you.

It’s tempting to reach for caffeine and/or sugar at this point BUT…

👉 Caffeine can stay in your system for >10 hours, so try to avoid it less than 10 hours before bed

👉 Sugar or starchy snacks don’t give you energy. They give you a dopamine hit, a glucose spike, then a crash that brings brain fog, cravings and irritability

Caffeine and sugar are addictive, so these can be difficult habits to break. Try weaning yourself off in small increments and replacing them with a healthier snack or activity you look forward to instead.

4. Evening peak 📈

Ever get another burst of energy towards the end of the day? This is your second peak – one we don’t often understand or plan for. 

To make the most of it, try:

👩‍💻 A final burst of focussed work 

📆 A brain-dump and a plan for the next day 

👩‍🍳 Tackling high-energy tasks that are important for your wellbeing (e.g. cooking)

💕 Allocating energy for the things you care about, such as time with your kids or partner

Aim to finish any strenuous exercise and meals at least 2-3 hours before sleeping, to allow for proper digestion and a restorative sleep.

The end of this peak is your cue to start winding down. 

5. Wind-down 😌

At this time, your brain is sending signals to your body to prepare for sleep. You can support this by: 

😌 Doing something relaxing (e.g. journaling, stretching, reading, a bath etc)

📱 Reducing light (especially "blue” light) – dim the room and set your devices to automatically switch to "night shift" mode a few hours before bed

🥱 Building a simple routine – this signals “sleep time” to your brain and can be as simple or as elaborate as you like. I like chamomile tea and a sleep spray. 

6. Sleep window 😴

As you wind down, you’ll hit your sleep window – where your sleep hormone, melatonin, peaks. It’s your optimal time to fall and stay asleep. 

If your body’s had the right environment and time to wind down, you should start feeling sleepy. That’s your cue!

Remember: your routine should be unique to you

👉 Don’t overthink it! Experiment to find what works for you

👉 Think progress, not perfection. If you like to have a target, aim for 80/20

👉 Improving energy can take time if you’re fatigued – be patient

PS. Got a topic in mind that you’d love me to cover? Send me your suggestions here