5-Step

Energy Management Plan

In this 5-Step Energy Management Plan, I'm going to share one of the most
important things I've learned - how to manage your energy and use it
effectively to reach your goals in life.

If we don’t have an organized, conscious approach to our days, chances are

that 80% of our results in life will come from just 20% of our efforts. And if
we have limited energy and productive usable time, we can't afford to be
wasting 80% of our energy.

This Energy Management plan (which can also be thought of as a Pacing

Plan), is a tool to help you determine how much usable energy you have,
see where that energy is currently going, and then reshape your life to
ensure that the majority of that energy is used for things that will help you
get where you're trying to go.

You can either print this Pacing Plan off to use or else use it as a guide to
track elsewhere.

Are you ready? Let's do this!

Note: This is for information purposes only,

nothing here is professional advice.

2
 STEP 1

Track what you do for one week.

On pages 4-5, fill in your activities each day and shade the boxes below each
for the total time that you spend on each.

This will vary wildly depending on your state of health but might include things
such as preparing food, surfing social media, answering messages, general
hygiene, exercise, cleaning, watching TV, caring for children or pets, and so
forth.

For one full week do only this — Just track.

3
 WEEKLY ACTIVITIES
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

6:00
am

6:30

7:00

7:30

8:00

8:30

9:00

9:30

10:00

10:30

11:00

11:30

12:00
pm

12:30

1:00

1:30

2:00

4
 WEEKLY ACTIVITIES
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

2:30

3:00

3:30

4:00

4:30

5:00

5:30

6:00

6:30

7:00

7:30

8:00

8:30

9:00

9:30

10:00

10:30

5
 STEP 2

On page 7, make a list of all the things that you feel have the potential to
contribute to your recovery (whether you’re currently doing them or not).
These are the things that in a perfect world where you had all the time and
energy that you need, these are the things you would do.

This might include getting more rest and sleep, meditating, researching
and educating yourself on health, movement and exercise, focusing on
diet, trying specific therapies, spending time in nature, etc. List all the
things that you’d love to ideally be putting all your energy into right now.

6
 ITEMS & ACTIVITIES
TO HELP ME ACHIEVE MY
GOALS

7
 STEP 3

Now go through the week that you tracked in step one and highlight the
activities that drain your energy.

Whether these activities are helpful or not, whether you enjoy them or not
— if they drain your energy reserves then they get highlighted.

If things like meditating and relaxing in nature don’t drain you, then don’t
highlight them. If responding to emails and DMs, reading, doing housework,
socializing, watching TV, exercising, etc. do, then they get highlighted.

8
 STEP 4

Now look at all those highlighted energy drainers and circle the ones that
although draining, you feel are contributing to your health goals.

Next, look at the highlighted items remaining (those not circled). These are all
the things that are draining your precious energy reserves and getting you
nowhere in terms of your health recovery. They might be helping contribute to
other goals, or they might just be general time wasters, but either way, they are
not helping you to be healthier.

Write out all of the not circled items in the left-hand column on page 11.

In the right-hand column write down ways to reduce the energy devoted to
these items. For some, if possible, note that you can eliminate these activities
altogether.

(Check out the examples on page 9 to get you started.)

9
Examples:

Can someone else help you out with household chores?

Can you hire someone to take over some of your tasks?
Can you lower your standards and scale back on some of these things?
If you are working, are you working too many hours? Can you scale back? Can
you take a short-term leave or use up some vacation time to shorten your
weeks?
Can your meals be simpler?
Can you get some items delivered?
If DMs and social media are draining you, can you cut back your participation
in this? Can you use the control functions on your phone to limit how much
time per day you spend on this, or designate certain days of the week for
which you engage in this?
Are you socializing too much?
Spending too much time helping others?

This is about not just letting life happen to us while being pulled in every direction
like a puppet. This is about taking charge of our lives

Get creative and be ruthless! As much as possible, make sure that the things that
aren’t serving your health are not your priority right now. If you are facing health
challenges then self-preservation is where your efforts need to be focused. Like
most things in life, your results with this will parallel the time and energy you
devote to it.

10
ITEMS & ACTIVITIES
NOT HELPING ME
ACHIEVE MY GOALS

ACTIVITY
HOW TO REDUCE
OR ELIMINATE IT

11
 STEP 5
Now, on a new blank weekly chart (provided on pages 13-14) make up a new
schedule for what your week will look like with more time devoted to your health
goals and less time devoted to everything else.

Things like rest and lots of sleep will likely be a part of achieving your health goals,
so make sure that they are getting ample time slotted in. And if you have been
running at an energy deficit, then you might have to increase how much time you
devote to this.

Leave a little wiggle room because things always come up and sometimes (often!)
things take longer than we think they will!

Now, to the absolute best of your ability, follow this new schedule. Be strict about
it. Stay on track as if your life depends on it because it does. Timers and alarms
should become your new best friends.

You’ll likely have to adjust and tweak this schedule as you go, which is fine. Just do
your best to follow it and keep it focused on getting the rest you need and getting
those items in that are actively helping you get to where you're trying to go.

There is also a daily schedule for you to use on page 15. You can print this out each
(or make your own digital version) and use this to break down more specifically
what your day plan looks like.

Having a schedule and following it allows you to take back some control of your life.
It also allows you to see the things you have to look forward to, which can help get
you through the less exciting tasks that are necessary for healing.

Don’t let your days happen to you! You are in control. You dictate the agenda.
To be successful, put your ego aside. You have nothing to prove to anyone else. Or
to yourself. Stick to this new schedule and the people around you will adjust.

Now give yourself a hug for devoting this valuable time to yourself and know that
you've totally got this!

Still need a little more support? Come join me in my Skillshare course:

Lifestyle Pacing - Tools for Optimizing Your Energy & Achieving Your Goals.

You can access it for 30 days for free with this affiliate link:
https://skl.sh/3vaMQqg

12
 WEEKLY PLAN
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

6:00
am

6:30

7:00

7:30

8:00

8:30

9:00

9:30

10:00

10:30

11:00

11:30

12:00
pm

12:30

1:00

1:30

2:00

13
 WEEKLY PLAN
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

2:30

3:00

3:30

4:00

4:30

5:00

5:30

6:00

6:30

7:00

7:30

8:00

8:30

9:00

9:30

10:00

10:30

14
 DAILY SCHEDULE
DAY:

6 am

7 am

8 am

9 am

10 am

11 am

12 pm

1 pm

2 pm

3 pm

4 pm

5 pm

6 pm

7 pm

8 pm

9 pm

10 pm

15
 Need a little more support?
Come join me in my Skillshare course: Lifestyle
Pacing - Tools for Optimizing Your Energy &
Achieving Your Goals.

You can access this class for 30 days for

free with this affiliate link:
https://skl.sh/3vaMQqg

In this class, I share insights and strategies that allow you to assess, optimize, and
allocate your energy toward the things that will help you achieve your goals. I will
help you pack your toolkit with what you need to take back control of your time and
energy and channel it towards the things that truly matter.

In this class you'll learn:

Three powerful strategies for pacing your activities and maximizing the output
from whatever usable time and energy you have.
How to shape your environment and harness the power of habits to get you on
an upward trajectory. (And have fun while doing it!)
How to eliminate energy vampires while simplifying your life and routines.
How to highjack your motivation with tools for keeping yourself on track and
continually showing up for yourself — even on the days you don't feel like it.

If you are working toward your health and happiness goals and need concrete tools
and strategies to help keep you on track and channel your energy toward the things
that truly matter, this class is for you!

Join here: https://skl.sh/3vaMQqg