Coaching Q&A- How can I keep my energy high

March 12, 2024

Q&A: How can I keep my energy high throughout a demanding week?

Question: “Hi Tomas, how can I keep my energy high throughout a demanding week?”

Tackling a demanding week with consistently high energy levels is crucial, and I’m glad you’re looking into ways to manage this.

Let’s dive into why it’s important and how you can achieve it.


During a demanding week, it’s easy for your energy levels to fluctuate or dip, affecting your productivity, mood, and overall health.

High energy levels help you stay focused, driven, and more capable of handling stress and challenges.

The key to maintaining high energy isn’t just about avoiding the afternoon slump; it’s about holistic self-care and managing your resources effectively.


To keep your energy levels high, it’s essential to focus on several key areas: nutrition, sleep, physical activity, stress management, and strategic breaks.

Balancing these elements can help you maintain your stamina and resilience throughout a hectic week.

⚙️ HOW

Here are a few practical steps to help you maintain high energy levels:

1️⃣ Nutrition: Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide sustained energy, unlike high-sugar snacks that lead to crashes. Stay hydrated by drinking plenty of water throughout the day.

2️⃣ Quality Sleep: Aim for 7-9 hours of good-quality sleep per night. Establish a regular sleep schedule by going to bed and waking up at the same time every day. Create a bedtime routine that signals your body it’s time to wind down.

3️⃣ Regular Exercise: Incorporate physical activity into your daily routine. Exercise boosts energy levels, improves mood, and reduces stress. Even a short walk or a quick stretching session can reinvigorate you during a busy day.

4️⃣ Stress Management: High stress drains your energy. Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Identifying stressors and managing your reaction to them can help conserve energy.

5️⃣ Take Strategic Breaks: Short, regular breaks throughout the day can help prevent burnout and maintain high energy levels. Use breaks to step away from work, stretch, or do something enjoyable to recharge your batteries.

⏱️ NOW

An immediate action you can take is to plan your upcoming week with these tips in mind.

Schedule your meals, sleep, exercise, and breaks just like you would any other important activity.

Start with one small change in each area and gradually build on your successes.

For instance, prepare a healthy meal for tomorrow, set a bedtime for tonight, plan a 10-minute walk during your day tomorrow, and take a few minutes to practice deep breathing when you feel stressed.

By proactively managing your energy levels, you’re setting yourself up for a successful, productive week.

Keep it real and listen to your body—it will thank you for it.




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