Need an energy boost? We got you.

We’re writing this newsletter on a Friday at 1.30pm – a famously sub-optimal time to start something new. 

You will read this as one (hopefully) seamless string of sentences. In reality, it was written word by word – between blank stares out the window and scrolling LinkedIn. That’s because our brains are like batteries. When fully charged, we can achieve peak performance; problem-solving, upskilling and ticking off top priorities. Sadly, many of ours are like a teenager’s phone – permanently on 4%. 

After a couple of months of low-power warnings, the team at Powrsuit decided to get serious about treating our batteries brains with respect. So here is our inexhaustive guide to the different ways we drain our energy, as well as top tips for recharging.

Energy takers: Draining our batteries

If you’ve been a Powrsuiter for a while, you’ll know we rail against the busyness epidemic. A culture of overload has led to the rise of poor habits like chronic cancelling – it’s hurting us and the social connection that makes life meaningful. The good news? Once you know about them, you can remove some of these energy suckers from your life.

Decision fatigue

By the time the average person goes to bed, they’ve made over 35,000 decisions. Every one of them takes time and energy, which means by the end of the day, even the simplest choices can feel really hard. Decision fatigue can impact your behaviour – if you’re grumpy or making impulsive decisions (*cough* online shopping *cough*), it may be that your battery-low light is on. 

What to do about it? Embrace autopilot. Eat the same breakfast, adopt a ‘uniform’ or capsule wardrobe, pre-set workout times and routines, have a set schedule for weekly chores (pick one a day), and get comfortable saying ‘no’.

Task switching

We exist in an attention economy – every device and brand is vying for yours. Social Media has trained us to tap ‘next’ every 3 seconds while simultaneously watching TV, parenting and checking our emails. You might think you’re being efficient, but multitasking is a myth. Every time we switch tasks, our brain needs 20-25 minutes to refocus, which takes a toll on our precious energy.

What to do about it? Train your brain to focus. Put your phone in another room, group small tasks into daily calendar-blocked sessions, turn off all notifications, practice active listening, and if you need a break, look out the window or go for a walk.

Emotional labour

Difficult conversations, managing personalities, being ‘on’ in meetings, dealing with other people’s problems… Emotional labour is taxing, and most of us take on more than our fair share. 

What to do about it? Embrace walking meetings, share housework fairly, find your professional board of directors, stop waiting for permission, and use boundaries as a tool to offer value without sacrificing your own health. 

Maladaptive procrastination

Powrsuiters know that procrastination usually isn’t a time management issue, it’s discomfort avoidance. While it may provide short-term relief, the long-term weight of stress, shame and missed deadlines is exhausting.

What to do about it? Break big pieces of work into manageable tasks (or ask AI to break your work down for you), use time-blocking to reduce the friction of starting, and embed a habit of reflection to understand why you procrastinate.

Too much rest

Downtime is a productivity hack. That switch-off, brain-dead, junk TV mental rest can recharge and reset. However (speaking from experience), too much rest can actually make you more tired. If you spend the weekend on the couch, you’ll likely find yourself crawling back to work on Monday.

What to do about it? Starting is the hardest part, so make it easy. Put on your active wear when you wake up, commit to one coffee or catch-up, join a hobby or sports group, get out into a park, bush or beach, try a restaurant, walk, or anything new.

Poor dynamics

Depending on how we approach it, socialising can either be energy-giving or energy-taking. Negativity, backstabbing and venting can offer little in-the-moment boost, but is it the kind of bonding we’re really looking for? And, while talking about mental health is a good thing, we’ve collectively embraced therapy speak in a way that is decidedly unhealthy. If you don’t have the degree, you probably shouldn’t diagnose.

What to do about it? Check your language – avoid turning your opinions into diagnoses, curb your cancelling habit, and be intentional in conversations; you can influence the tone.

Energy givers: how to recharge your battery

A lot is going on in the world right now. It can feel heavy, and we understand the temptation to curl up under a blanket and lose yourself to Netflix. You have our permission to do that for a while – a whole day, even. But after you’ve rested, it’s time to get back up and try some of these energy-givers. And yes, we’ve deliberately left out exercise, hydration and diet, because we all know we should be doing better:

Get outside

Yup. Especially in winter. Walking in the rain can actually be quite delightful, if you know there’s a hot shower (or bath) waiting for you at home. More than 90% of our Vitamin D comes from sunlight, and most of us are deficient. Based on your skin colour and distance from the equator, you need between 10 and 30 minutes, three times a week, to get the benefits. So be sunsmart, get outside and try to find a horizon to stare at.

Change your environment

This hot tip is especially relevant for remote workers. We spend too much time in the same environment (our homes), and it’s a motivation and energy killer. When we change our environment or habits, we break old patterns and give our poor brains a reset. While we’d love to organise a Powrtrip to Fiji, you don’t need to jump on a plane. Move your desk, get outside, work from a local cafe, or change your morning routine to spark new thinking and boost your energy.

Bookend your workday

Turns out, the time-consuming task of getting to and from the office has an unexpected benefit: It creates the ‘liminal space’ for you to unwind after a long day. So, if you’ve cut the commute, create a fake one (aka walk around the block), or establish a ritual like reflecting on a win or two before shutting down your computer. 

Be bored

Many of us feel guilty when we do nothing, but we should do more of it. High-performance athletes are masters of micro-rest – between tennis sets, or before a race. That’s because it works. We live in a busy, noisy world, and have lost the art of boredom – but boredom is very, very good for us. We loved this post from upcoming Powrsuit expert and LiveREM co-founder Jonathan Morgan. Apparently, we should aim to do nothing for 90 minutes (yes, literally nothing) at a time – allowing the first thirty purely for wind down.

Take a daytime nap

Napping has been associated with improved moods and lowered risk of heart attacks. A midday snooze is probably hardwired into our circadian rhythm, a gift passed down by our ancestors. Yes, it might be awkward at the office, but it’s feasible for most of us to find 10-20 minutes during a weekend for a post-lunch rest and digest. What a dream.

Get inspired

When a Powrsuiter shared this gem, we lit up. There is nothing like inspiring things to make us feel energised and excited about life. Watch humans achieve incredible feats (like in this ultramarathon documentary), or head out to a gig, sporting event, or Iron Man finish line. Wander through a gallery, stare at the stars, climb up a hill and look at the view. Read beautiful poetry, watch a child learn to walk, sit on a bench by a dog-friendly park, and witness your friends showcase their talents. Pick your everyday inspiration, and be prepared to feel a big ole boost of motivation.

Plug in your power cord

Quite frankly, we’re sick of the Friday afternoon crawl to the weekend. Life is too short to spend it struggling to focus while worrying that two days isn’t nearly enough to feel rested. 

So, as per, we’re putting the theory into practice in our own lives. Check out episodes 125 and 126 of Powrup for our stories and hit reply with your own energy hacks – we’d love to hear them.