You’ve nearly made it through winter, and by now, you know what it feels like to show up tired.
Maybe you’ve had weeks where your output felt flat:
→ You trained, but didn’t feel strong.
→ You ticked the boxes, but felt low-key exhausted.
→ You stayed on track, but it felt harder than it should’ve.
Here’s the truth no one talks about: You’re not unmotivated, you’re under-fuelled.
Your inputs; what you eat, consume, listen to, watch, scroll, sleep through, stress about... directly affect your outputs.
What we mean by "Energy In":
- Food
- Hydration
- Sleep
- Digital inputs (social media, podcasts, news)
- Mental load (to-do lists, overthinking, open tabs)
- Emotional load (relationships, boundaries, people pleasing)
And every single one of those things either charges you or drains you.
What we mean by "Energy Out":
- Physical performance
- Mental clarity
- Mood
- Emotional regulation
- Recovery
- Consistency
- Capacity to keep promises to yourself
If you’re constantly asking yourself to show up without managing what you’re giving in return... you’re eventually going to hit a wall.
How to Audit Your Energy:
Track your inputs for 3 days
Use a notebook or notes app. Log:
→ What you eat + drink
→ When you sleep and wake
→ Your mood/energy across the day
→ How much time you spend on screens
→ The tone of what you consume (uplifting vs stressful) from people, tv shows, social media, news.
Review your energy trends
→ Are you flat after certain meals?
→ Are you edgy or anxious after social scrolling?
→ Are you crashing in the afternoon?
Pick one input to clean up
→ Prioritise water or protein
→ Swap your evening scroll for a wind-down routine
→ Cut caffeine after 2pm
→ Say no to energy-zapping favours or conversations
→ Take a “no multitasking” break during the day
You don’t have to do more. You just need to recover and fuel better. High performance isn’t about hustle. It’s about energy management. This week, let’s treat energy like a budget - and start spending it more wisely.