I Spent 10 Years Ignoring My Energy — Here's What Finally Fixed It

Once you know your energy windows, you can design a day that matches tasks to your natural rhythm. This prevents the common mistake of putting creative work in low-energy slots.

1. 1
   Block your peak hours for deep work — Protect your peak window (e.g., 9–11 AM) by scheduling no meetings, no email, no Slack. Use a 'do not disturb' sign or app. Start with a 90-minute block, then take a 5-minute break.
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   Schedule low-energy tasks during your trough — Use your post-lunch slump for email, filing, data entry, or errands. These tasks require less cognitive load. I batch all my expense reports and invoicing from 1:30–2:30 PM.
3. 3
   Add a 20-minute power nap or walk after lunch — A short nap (under 30 minutes) or a brisk 20-minute walk restores alertness. Don't skip this—it's not laziness, it's maintenance. I walk around the block with a podcast.
4. 4
   Use the rebound for planning and collaboration — Your 4–6 PM rebound is good for reviewing the next day's tasks, quick calls, or brainstorming. Avoid starting new deep projects. I use this time to set up my task list for tomorrow.
5. 5
   End your workday with a shutdown ritual — At a fixed time, close all tabs, write down unfinished tasks, and physically leave your workspace. This signals to your brain that work is over. I shut my laptop at 5:30 PM and don't open it until 8 AM.

Automating trivial decisions like what to eat or wear preserves mental energy for important choices. This system uses fixed routines to eliminate decision points.

1. 1
   Create a morning routine that requires zero decisions — Set a fixed wake time, a pre-chosen breakfast, and a simple outfit. I eat the same oatmeal with blueberries every morning and wear one of five identical shirts. No thinking required.
2. 2
   Use a 'capsule wardrobe' for workdays — Pick 5–7 outfits that all mix and match. Hang them together. Steve Jobs and Mark Zuckerberg did this for a reason—it saves mental energy. I have 4 pairs of dark jeans and 10 plain t-shirts.
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   Plan your meals for the week — Decide Sunday evening what you'll eat for lunch each day. Batch prep if possible. I cook a large batch of quinoa and roasted vegetables on Sunday, then assemble bowls in 5 minutes each morning.
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   Automate recurring decisions with if-then rules — For example: 'If it's Tuesday, I go to the gym at noon.' Or 'If I finish a task, I check email for 5 minutes.' These rules remove the need to decide in the moment.
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   Review and simplify your routines monthly — Eliminate any routine step that causes friction. If you skip flossing because it's too many steps, simplify. I removed my morning smoothie because cleaning the blender took too long—now I eat a banana.

Temptation bundling pairs a task you avoid (like exercise) with something you enjoy (like a podcast). This makes the hard task feel less painful and boosts follow-through.

1. 1
   Identify a 'want' activity you look forward to — It could be listening to a specific podcast, watching a show, or calling a friend. Choose something you genuinely enjoy and that you only allow during the task. I save my favorite true crime podcast for the gym.
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   Pair it with a 'should' activity you procrastinate — Exercise is a classic one, but it could also be folding laundry, meal prepping, or answering emails. The key is that the 'want' activity is only available during the 'should' activity.
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   Create a physical or digital trigger — Set a reminder on your phone: 'Time to walk! Put on headphones.' Or keep your workout clothes and podcast player together. I have a dedicated gym bag with my earbuds always inside.
4. 4
   Start with a small commitment (5 minutes) — Tell yourself you'll only do the 'should' activity for 5 minutes. Often you'll continue longer. I started with 5 minutes of stretching while listening to a podcast—now I do 30-minute workouts.
5. 5
   Track your bundles in a habit tracker — Use a simple checklist: 'Did I exercise while listening to my podcast today?' Seeing a streak builds momentum. I use a paper calendar and put a red X on days I complete the bundle.

Automation handles the boring, repetitive parts of your day—email sorting, bill paying, file organization—so your brain doesn't waste energy on them. This frees up cognitive space for creative work.

1. 1
   List every recurring task you do weekly — Write down tasks like sorting emails, paying bills, backing up files, creating invoices, or scheduling social media. Include tasks that take less than 5 minutes—they add up. I found 14 such tasks.
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   Research automation tools for each task — For email, use filters and rules. For bills, set up autopay. For file organization, use Hazel (Mac) or a script. For social media, use Buffer or Hootsuite. I automated my monthly expense report using Zapier.
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   Start with one high-impact automation — Choose the task that annoys you most or takes the longest. For me, it was sorting 50+ newsletters daily. I created Gmail filters to label and archive them automatically. Saved 10 minutes per day.
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   Test and refine the automation over a week — Set it up, then check daily to see if it works correctly. Adjust rules as needed. My first Gmail filter was too broad and moved important emails. I had to add exceptions.
5. 5
   Document your automations for future reference — Create a simple guide (Notion or Google Doc) listing each automation and how it works. This helps when you need to update or recreate it. I have a page called 'My Operating System' with all my automations.

Sleep quality directly determines your next day's energy. A consistent night routine signals your body to wind down, improving sleep depth and morning alertness.

1. 1
   Set a fixed bedtime and wake time (even weekends) — Choose a bedtime that allows 7–8 hours of sleep. Stick to it within 30 minutes. I go to bed at 10:30 PM and wake at 6:30 AM. Consistency trains your circadian rhythm.
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   Dim lights and avoid screens 60 minutes before bed — Blue light suppresses melatonin. Use warm lighting or dimmers. Put your phone in another room. I read a physical book for 30 minutes—it's my signal that the day is over.
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   Create a wind-down ritual with 3–4 steps — Example: 1) Put on pajamas, 2) Brush teeth, 3) Read for 20 minutes, 4) Lights out at 10:30. The order matters—it becomes a habit chain. I also do 5 minutes of deep breathing.
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   Keep your bedroom cool and dark — Optimal sleep temperature is 60–67°F (15–19°C). Use blackout curtains and remove electronics. I use a white noise machine to block outside sounds. A cool room helps you fall asleep faster.
5. 5
   Avoid caffeine after 2 PM and heavy meals within 3 hours of bed — Caffeine has a half-life of 5–6 hours. A 4 PM coffee means half is still in your system at 9 PM. I switched to herbal tea after 2 PM. Also, avoid alcohol before bed—it disrupts REM sleep.