Tiredness, fatigue, exhaustion. While we are freshly into the new year, one thing is for certain: we need consistent and sustainable energy to face the challenges that we will be facing this year.
One of the things that I find useful is to monitor my energy levels by using this Energy Scale. I want to share this with you, as you can only make changes once you know where you are currently at. You can then also monitor how the changes are impacting your energy levels.
Here is how it works. At the end of the day, give yourself a score on your energy. You can do this with your team as well, which can be part of a discussion on team energy.
- 10/10 Sustained and consistent energy throughout the day, can exercise intensely and sleep well. Can even lose sleep for short periods of time without crashing.
- 9/10 Sustained and consistent energy throughout the day, can exercise intensely.
- 8/10 Sustained and consistent energy throughout the day, can exercise at moderate intensity.
- 7/10 Mostly sustained energy throughout the day, may have an afternoon slump, can do light exercise without crashing.
- 6/10 Energy levels fluctuate, have an afternoon slump, any exercise causes you to crash.
- 5/10 Energy levels are generally low, can work a little, can’t do much else.
- 4/10 Energy levels are low, can cook a meal and take care of needs at home, but not much else.
- 3/10 Energy levels are very low, can cook a meal, but even getting dressed is exhausting.
- 2/10 Energy levels are very low, can walk around the house, but not much else.
- 1/10 Zero energy, cannot get out of bed.
Currently, I am at 7/10. Which is not bad, but can definitely be better. I am working on making small changes to steadily increase my energy. And there have been times where I have been at 1 and 2 out of 10. It happened two years ago when I had an autoimmune flareup. My goal is to be a 10/10. It will take time and effort, but I know the changes I am making are worth it! To have abundant energy – yes, please!
Once you know your current average level, you can start looking at what is sapping your energy and then making the changes to fix it. The areas I look at include the following: Sleep, Hydration, Nutrition, Environmental Toxins, Work Environment, Relationships, Movement, Hormones, Supplements, and Infections.
Here is my challenge to you: be honest about your energy level. Measure it for 7 days. Are you happy with where you are at? If so, great! If not, imagine what you could do and achieve if you had more energy!