Energy Management: Maximize Your Daily Performance

This guide argues that a perfect schedule is useless if you are too drained to follow it, and treats energy as the thing worth managing instead. It works through four kinds of energy - physical, emotional, mental and spiritual - then builds a day around them, from the first ten minutes after waking to the wind-down at night. Each chapter ends with an exercise you fill in yourself.

What's inside

• The Energy Quadrant of physical, emotional, mental and spiritual energy, with an exercise to map your own peaks and leaks
• Morning power moves: waking with purpose, the 5-5-5 movement hack, hydration, intention-setting and a gratitude practice
• Food and hydration, with a balanced-plate formula, notes on meal timing and snack pairings, and three simple make-ahead recipes
• Emotional energy as a bank account of deposits and withdrawals, plus boundary scripts and an exercise to name your drainers
• Rest and recovery: physical rest, active recovery, mental micro-breaks, end-of-day brain dumps and power naps
• Staying energized around screens, with notification control, a daily digital detox window and a curated social feed
• Renewing energy through the day using 90-minute work cycles, active versus passive breaks and five quick techniques
• A long-term plan of morning boost, midday recharge and evening reset, plus a bonus chapter on your social life

Details

• PDF, 34 pages
• Instant digital download
• Read on any device, or print it
• For personal use