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It seems like there are two things we would all love to have more of – time and energy.

Well we can’t do much about the first one – 168 hours per week is all we have – but we can certainly increase our energy to make it feel as though we are getting more done in less time.

So where do “energy credits” come from?

  • Body – Fitness, nutrition and sleep
  • Brain – The way in which you structure your day
  • Belief – Your mindset

Think of it like this – if you are engaging and using your Body, Brain and Belief effectively you will wake up with a maximum of 100 energy credits, and if you are not i.e. you are stressed, unhealthy or sick, then you will wake up with less than 100.

The trick is that you are unable to spend more than you wake up with.

If you only wake up with 60 and try to spend 100, this can lead to fatigue, burnout, demotivation and irritability – traits that may sound familiar?

Five steps to help you maximise your energy credits:

1. Give yourself permission

Enhancing your energy credits first starts with giving yourself permission to feel better, be better and become better – this may sound simple, but most of my clients struggle with this first step.

2. Move more

I know, I know, time spent doing exercise seems like its time away from the family and to some people this may seem selfish, or even undoable from a time perspective. So that is why we challenge the psychology of it, and call it movement.

Instead of thinking of exercise as going to the gym – look for more ways to move with your family, friends and kids.

Find and prioritise movement as much as you can. Take the stairs, walk to the shops, run around with the kids etc. Exercise may seem like it is spending your precious energy credits and lead to fatigue but it will actually improve your energy credit balance.



3. Nourish your body

We don’t need to be totally strict on everything we eat – just a few improvements will make a massive difference to your energy credit balance. More green vegetables will give you an extra boost in energy credits, but a find a routine that works for you and your family!

If you don’t like raw vegetables, try steaming them with lemon juice or start getting creative with salads, and if you are anything like me and would rather never eat any green – then green smoothies may be the way to go.

Kids can be tricked into drinking these through incorporating delicious proteins and fruits (frozen berries have the lowest sugar levels for a low GI sustained energy kick!) Just get the nutrients in a way that works for you.

4. Only give energy to what you can control

Many people spend way too many energy credits on things they can’t control.

Or worrying about scenarios where they don’t even have all available information to think about what to do.

Only spend energy credits on things you can control and that you have enough information to do something about. Otherwise, let it go and focus your energy in a more productive way.

One of my clients was a busy full time working mum of two and almost had a meltdown because she didn’t have time to hand make cupcakes for her the school fair. She allowed herself to enter an unhealthy stress level worrying about what all the other mothers would think of her.

The energy credit for this situation should have been spent on going to the shops and buying the cupcakes!

Giving energy credits to what someone else thinks about your ability to make cupcakes (unless of course that’s what you do for a living) or any other trivialities that lead to uncontrolled stress is not an unhealthy way to use your valuable energy credits.

5. Take control in structuring your day – and yes you will be required to say NO to things.

Not a morning person – don’t try to be. Not interested in going out on Friday nights? Then don’t. People have more control over their time than they think.

Some mums feel guilty because they haven’t gotten up to exercise before the kids get up.

Easy solution – move with the kids at another time and enjoy some extra sleep to gain a few more energy credits.

And if you need to say no to things – just do it and don’t feel guilty about it. Guilt is another unproductive way to spend your energy credits.

Overall, it is really a simple budgeting exercise. Do things which help to improve your chance of waking up with a maximum 100 energy credits, like moving more and eating better, spend those credits with control and finally – give yourself permission to be better, happier and healthier.

How do you get your energy credits up? Do you wake up feeling refreshed and ready to take on the day? Share your tips in the comments below.

Image courtesy of Shutterstock.com
  • I definitely need to increase my energy credits, I’m feeling a bit flat most days

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  • I definitely spend too much time worrying about things I can’t control.

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  • very interesting and important things for people to be .. good one. thanks

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  • Using my credits wisely? No I’m not. I think I need help in this department.

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  • great advise thank you will be trying these tips out

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  • I like how this well known but useful information is structured in a mathematical way.

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  • I really loved this article. It is a great way to do things. I have to have a lot of structure to my day as I am a single mother and full-time uni student so I can tick that off. I don’t sit much doing the day like most mother’s so if I haven’t had a chance to exercise I see movement as keeping my body active. I also try to walk with my son where possible. I find eating healthy is able being ORGANISED. I prepare snacks and freeze fruit pieces for snacks. I think I am on track to using my energy credits wisely. :)

    Reply

  • I’m sorry but boy I used up some energy credits reading this…I must be starting to wind down.
    I was confused by:

    Giving energy credits to what someone else thinks about your ability to make cupcakes (unless of course that’s what you do for a living) or any other trivialities that lead to uncontrolled stress is not an unhealthy way to use your valuable energy credits.

    Should the NOT be left out?? or am I just tired and stressed?


    • You are correct! There should ‘not’ be a not in that sentance ;) I hope you are still resonating with the message though.

      Kindest,
      Inside 80 Performance



      • I agree. Leave out the “NOT” and it makes sense. Some good points in the article though. Thanks for sharing your thoughts.

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  • very good way of thinking of things!

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  • I agree with your points.

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  • I do wake up feeling refreshed most times. I need to work on the things I can’t control, otherwise I’m fairly happy with the energy credits I’m building up.

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  • They are very good advice, thank you.

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  • I love structure and do notice how much better I feel when I move.

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  • An interesting read with some important points

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  • Great article and I thought I was doing ok until I got to points 4 and 5. Staying no and only giving energy to what I can control are my downfalls. Will definitely take these points on board though

    Reply

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