Managing Your Energy Leads to Greater Productivity

It may seem like the only thing standing between you and greater productivity is that there aren’t enough hours in the day. But while time management is certainly a key skill for any business leader, effective energy management may be just as critically important – especially for maintaining sustained productivity over the long term.

Time Isn’t the Problem, Your Energy Is

In the course of any busy day, which do you generally run out of first: time or energy? You’ll know it’s the latter if you find yourself exhausted, unable to have one more phone conversation or even put two thoughts together.

Energy is both physical and mental. You get physical energy from exercise, eating well and getting enough sleep. Being upbeat and thinking positive thoughts generates mental energy. The two go hand in hand.

When you pay attention to your natural energy levels, you can manage your energy effectively – leading to better decisions, sharper focus and less risk of burnout.

1. Prioritize Sleep to Recharge Your System

Without proper maintenance, your flesh-and-blood operating system can’t help in your quest for greater productivity.

Do you know how much sleep you regularly get each night? Research shows 7–8 hours per night is most effective in restoring your body’s energy level. If you’re sleeping significantly less, it may be affecting your ability to concentrate and reduce stress during high-pressure moments.

Practicing better sleep hygiene can support more consistent energy times throughout the day. Try winding down before bed, limiting screen time and sticking to a routine. 

2. Fuel Up Wisely (and Often)

You don’t have to eat bigger meals, but consuming sufficient amounts of lean protein and complex carbohydrates every three to four hours enables your body to draw on a steady input of glucose, your primary energy supplier.

Avoid sugary snacks that lead to a dip in energy. Instead, reach for healthy lunch break options like fruit, yogurt or a handful of almonds. Staying hydrated also helps you maintain peak energy.

3. Move Your Body to Stay Sharp

Nothing boosts your energy and focus like movement. Exercise gets your heart pumping, your blood flowing and your brain more alert. It also helps you sleep better.

Nobody’s talking about running a marathon. Just go for a walk! Use the stairs instead of the elevator. Even light physical activity during the day can offset the fatigue that builds up from sitting too long.

Try combining light movement with deep breathing to re-center yourself when energy dips hit.

4. Know Your Energy Peaks and Schedule Accordingly

To manage your energy, first look at when you get things done. What time of day are you most awake and productive? Everyone has “peak hours” when they’re more effective in tackling their toughest challenges.

There’s a common myth that being a morning person is the key to productivity, but not everyone fits that mold. Whether your best hours are early or late, plan your high-priority work for when your energy is at its peak. Save less demanding tasks for when you're in a dip in energy.

Try tracking your energy times for a week. This self-awareness makes it easier to align tasks with your natural rhythms and get better results.

5. Take Purposeful Breaks

Sure, you can power through without coming up for air, but eventually this affects the quality of your work. Try taking a break every 90 minutes or so. Even a quick walk, a stretch or a short conversation can be enough to reset your mind.

Incorporating breaks throughout the day helps you stay focused, maintain stamina and avoid burnout. These pauses are essential to work-life sustainability and smart leadership.

You’re Right: There Aren’t Enough Hours in the Day

But by managing your energy intentionally, you’ll get the best results possible out of the time you do have. Small adjustments, like more sleep, better snacks and built-in movement, can lead to meaningful improvements in clarity and sustained productivity.

Ready to Lead with More Energy?

Members of Catapult Groups share ideas and experiences designed to achieve a healthy balance of work life and leadership growth. Learn more about how membership can make you a better leader and help grow your business. Explore our mastermind groups today!