Getting your energy back (Part 4)
This is my final post in a 4-part series about Energy + How To Get More of It. (Isn’t that something we all need, at this time of year?) If you missed it, you can find my past few essays here: 1, 2, 3.
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To close out this series about Energy + How To Get More of It, an important reminder:
Your Energy Level must determine your energy strategy.
“Energy Level” can be a generic term, of course. But when I refer to “Energy Level,” I actually mean one of 3 very specific Levels. Here are my definitions:
Level 1:
This is the most exhausted level. You’re getting thrashed around by the waves of life, and barely coming up for air. Yes, you might be meeting your most important commitments (you are still showing up for work, feeding your kids, etc.) but many other self-care basics — exercise, healthy eating, healthy screen limits — are falling by the wayside.
(And yes, there is a level *beneath* Level 1, when you can’t even show up for your job or meet your kids’ basic needs. If you are in that camp: my heart goes out to you, and a therapist would be the best resource for your right now.)
Level 2:
You’re are able to do a decent number of self-care basics + feel like you can take a deep breath, at least some of the time. But you still don’t have much extra energy to spare.
Level 3:
You have quite a solid amount of energy surplus — the key question is how you want to allocate it. This is where things get really fun.
Having spent plenty of time in all of the levels — and watched clients do the same — I wanted to share level-specific traps I see folks fall into, plus strategies that tends to work well for each level.
Today’s essay is a bit meaty, but I wanted you to have my full thoughts. Let’s go:
Level 1:
Description:
This is the most exhausted level. You’re getting thrashed around by the waves of life, and barely coming up for air. Yes, you might be meeting your most important commitments (you are still showing up for work, feeding your kids, etc.) but many other self-care basics — exercise, healthy eating, healthy screen limits — are falling by the wayside.
Common trap: Trying to take on big, audacious self-improvement goals.
In the thick of Level 1, we often feel desperate + want to make a big change to get the heck out of Level 1 (Meditate for an hour every day! Start running again after not running for a decade! Give up all sugar!).
But this is precisely when you have the least energy to make that kind of big, dramatic change!
Sure, it occasionally works, but far more often… the tragedy of Level 1 is when folks burn up all of their spare energy, taking on these big goals that they can never actually get any traction on. And then they feel more and more dejected, frustrated, and stuck in the muck.
Smart strategy:
If you’re in Level 1, it’s decently likely you’re doing some — and potentially a lot — things that aren’t serving you (e.g., heavy reliance on pleasure buttons like treats, screens, alcohol, etc.)
The best way to handle Level 1 is really just harm reduction — and it doesn’t have to be all-or-nothing!
Can you replace 15 minutes of your nightly screen time binge with reading?
Can you lie on the floor for 1 minute, when you first walk in the house from work, before immediately walking into your pantry?
Can you watch a movie, instead of scrolling for two hours?
Over time, reducing the thing that don’t serve you allow your natural energy reserves to return far faster, which will allow you to enter…
Level 2:
Description:
You’re able to do a decent number of the self-care basics and feel like you can take a deep breath, at least some of the time. But you still don’t have much extra energy.
Common Trap:
There are two common traps for Level 2:
Not leaving Level 1 — not leaning into the fact that yes, you will be reducing some pleasure buttons + needing to be a bit more consistent on the practices that serve you.
Going too fast into Level 3 — this is a season of basics, not fancy-shmancy or audacious self-care goals. You’ll have a chance to do the drastic diet, fitness, or habit changes, if you want to, in Level 3 (it’s coming!)
Smart Strategy:
My mantra for Level 2 is: “Being advanced is just being really, really good at the basics.”
The truth is, you probably already know what your Level 2 key actions are:
It’s that form of exercise that’s decently easy, and you like.
It’s eating that’s sustainable and healthy-ish.
It’s those 1-2 other practices you’ve done before — that you, again, like and benefit from. (That journaling practice, that nightly bath or reading time).
And you don’t have to be perfect in Level 2! You’re probably still doing some things that don’t 100% serve you, and that’s ok.
Level 3:
Description:
You have quite a solid amount of energy surplus. This is where things get really fun.
Common Trap:
Yes, even in Level 3, you can overdo it — and get bumped back down to Level 2 for a bit.
So still be thoughtful + intentional about how you allocate your energy — and make sure you are maintaining those Level 2 basics.
Smart Strategy:
Keep those level 2 basics! It’s so tempting, in the fun of being able to go after those big goals (training for a marathon! Taking dance classes! Switching jobs or building a business!), to neglect the things that sustain a solid energy baseline. But don’t make that mistake.
It can also be awesome, in Level 3, to make some even bigger energy investments than you were able to make in Levels 1 or 2 — which can lead to even bigger ROE (Return On Energy).
Yes, this is the phase where you might radically reduce your sugar or your screens — or radically increase your workouts. If you want!
This is one reason why some people just seem to have gobs of energy — they enter a virtuous cycle where they’re making bigger and bigger energy investments, and getting bigger and bigger energy returns on those investments. (Interested in this of “return on energy”? I go into far more detail on this podcast.)
And even in Level 3, most folks do still need to prioritize. You can still overdo it, even in Level 3 — just like even the highest earners can still overspend what they earn.
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To close it out today, I just want to say again (and again):
Your Energy Level must determine your energy strategy.
If you try to undertake Level 3 strategies in Level 1, for example, it’s likely that you will fail. (I see this, a lot.)
But if you do only Level 1 strategies in Level 3, you’ll miss out on the amazing potential of that season, too. (I see this, too!)
And as always, I’m rooting for you in the week — and the year — ahead. You’ve got this.
Katie
p.s. Did you like this level-specific model for thinking about energy? I talk much more about it in this podcast, if you’d like to take a listen.
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