How to create your own energy battery to avoid burnout
Words by Katy Murray
Thinking of yourself – your mix of mind, body, spirit, and emotions – as a battery, can help you to tune into your body’s innate wisdom and power source, which can support you to manage your energy levels and avoid burnout.
Imagine yourself as a battery right now and check-in with yourself. Close your eyes if you like. Take a deep breath. Notice what’s going on in your body (any tension/ pain/ weariness), in your thoughts (how are you speaking to yourself), and notice how you feel (tune into your emotions). Now connect with your overall energy levels. How topped up is your battery right now? Are you at 80%, 63%, 47%, 20%?
If your energy’s high right now, can you recognize what’s contributing to this? Is it particular activities you’ve been doing, particular people you’ve been spending time with?
How can you make the most of this high energy? How can you do more of this thing that ‘tops up’ your battery? What do you do in the life that gives you the most joy and how can you do more of that? Who are the people that top up your energy? Make sure to schedule time in your diary to see them. I schedule a walking day once a month with my partner – it’s something we both love to do, it tops us up and when we realised we could do more of it, we schedule it in! What’s your equivalent of a walking day?
If your energy’s low, can you recognize what’s contributing to this? What activities or areas of focus are draining for you? Who are the energy battery drainers in your life?
Can you tune into what you personally need to help you ‘top up’ your battery?
Check in with your physical needs first. Do you need to rest or have a nap? Come off your screen(s)? Breathe some fresh air? Eat something nutritious? Drink some water? Often this will be enough to give us a micro-energy boost.
If you want to explore more deeply you can check in with your emotional, relational and spiritual needs.
Your emotional needs - do you need to have a cry, a rant, a moment to feel proud of yourself and celebrate your progress?
Your relationship needs – are you having private conversations with someone in your head?! Unresolved conflict or tension with others in our lives are huge energy drains. What’s the conversation that you need to have out loud with someone to reduce this drain on your energy.
Your spiritual needs – are you feeling connected to what’s most important to you in your life? Are you working on projects that give you joy and a sense of accomplishment and purpose? Are you living out your values in practice?
Use this energy battery mini diagnostic, throughout the ups and downs of your day, and just notice. When you do this for a few days in a row, then a few weeks, you can start to notice patterns and energy rhythms. When is your energy higher and lower, what are your ebbs and flows, and what are the patterns?
These patterns give you insights as to how to best plan your schedule to maximise your energy. When in the day and week do you notice your energy is most topped up? What are the high-value activities you can plan to do in those blocks of time?
For me, I choose to do my creative thinking, planning and work on projects when I need to be most focused and when my energy is highest. When do you notice your energy is most drained, what are the patterns? Try and schedule less demanding activities in those timeslots of your day or week.
How to boost your battery?
Experiment with some battery ‘top up’ moments throughout the day and see how this affects your battery energy overall. Take a break, stretch out your body, chat to a colleague, get some fresh air, eat a nutritious snack, put headphones on and listen to some music you love.
We know that the regular practices of exercise, good sleep, hydration and eating a nutritionally balanced diet sustain our emotional/ physical/ mental health – it’s a case of actually doing it and prioritising these practices. Get into the habit of taking a walk for exercise and fresh air, or a nap, during the day, if that’s what your body needs, it will replenish your energy. If you find your energy and motivation dipping, take a break.
Work with your highs and lows rather than choosing to ‘push through or be ‘always on’. Batch together less demanding tasks and set yourself a timer to minimise distractions and work through them in a more pacy way. Use music you love to match your mood – high energy when you want to feel pumped, slower beats or classical when you want to go into deep focus.
Schedule regular space in your calendar for creative thinking, strategic planning, review and reflection. Schedule regular time in your diary for being with your colleagues, time when you focus on getting to know one another and building trusting relationships, not just on the tasks.
Creating your energy battery is not a salve for stopping burnout – there are multiple systemic and societal reasons why burnout is at alarmingly high levels, particularly for women at the moment.
If this is not yet a conversation at your workplace, start it! It’s in your workplace’s interest to support you to be well and sustainable. Keeping track of your daily battery energy can help you to spot where you need to give some attention, help you see if things are ‘off’ and where you can seek extra support.
Seek advice and treatment from your GP, health care professionals and therapists when you need it. If you feel you need a permission slip to prioritise and centre your own health, healing and wellbeing – this is it!
Katy Murray is a diversity, equity & inclusion consultant specialising in leadership development and author of Change Makers: A Woman’s Guide to Stepping Up Without Burning Out At Work