Practical strategies for balancing energy throughout the day.
While time management is an essential skill, there’s something just as important—energy management. Managing your energy is all about adapting to the ebbs and flows of how you feel throughout the day, so you can harness the moments when you’re at your best, and take steps to recover when you’re feeling fatigued or depleted.
Research shows that the body follows natural energy cycles, known as ultradian rhythms, which last between 90 and 120 minutes. After this period, your energy naturally dips, making it harder to focus and be productive.
Try this: Instead of powering through when your energy dips, it’s more effective to take a break and allow your mind and body to recover. This can be as simple as standing up, stretching, or taking a few deep breaths.
Track your energy patterns. Spend a few days noting when you feel most alert and when you hit energy slumps. Use this to structure your day around your natural rhythms.
Prioritise complex tasks during energy highs, usually in the morning or early afternoon, and save routine work for when your energy naturally dips.
Give the 90-minute work cycle a try. Work in focused 90-minute intervals, then take a 5-10 minute break. This aligns with your ultradian rhythm, keeping your energy steady throughout the day.
Use movement to boost energy. Physical activity, even light walking, can help you power through energy slumps. Stand up, move around or stretch during low-energy moments.
Many of us don’t have the luxury of planning our days in 90-minute cycles or taking short breaks whenever we notice our energy levels dipping. If you work in an environment where you have little control over the shape of your day, there are still plenty of things you can try when it comes to energy management.
Stay hydrated. Even mild dehydration can cause fatigue, so drink plenty of water throughout the day. Be aware that caffeine drinks can dehydrate you, so balance any caffeine consumption with water.
Snack smart. Snacking on high-protein options like nuts or yoghurt during energy dips can help you avoid energy crashes and maintain steady energy.
Enjoy your coffee/caffeine early in the day to reduce the likelihood of it affecting your sleep later. Try to avoid any caffeine 6 hours before bedtime if you can!
Practice mindfulness techniques. Use deep breathing or short mindfulness exercises during breaks to relieve stress and mentally recharge.
Whether you’re able to structure your day around energy peaks or simply make small adjustments to your routine, tuning into your body’s natural rhythms can help you maintain focus, avoid burnout, and stay productive throughout the day. Even in structured environments, simple actions like staying hydrated, snacking wisely, and practising mindfulness can make a big difference in how energised you feel.