Energy levels change throughout the day, which impacts our focus and productivity. There are ways to pinpoint when you have the most energy, allowing you to tailor your tasks to match your natural rhythms. This way, you can focus on more meaningful work during your energy peaks and reserve less critical tasks for when your energy dips.
Here are some ways to identify your peak energy times:
Track Your Energy Levels
Do your best to keep a log of your energy levels throughout the day for a week or two. Every hour, write down how energized, focused, and productive you feel. My advice is to keep it simple and just use a spreadsheet. Then rate your energy on a scale from 1-10. 1- feeling really tired to 10- Energizer Bunny!
Analyze Your Chronotype
Chronotype is your body’s natural inclination toward certain sleep and wake times. The three main types are:
- Morning (“Larks”): Peak in the early hours of the day, ideal for focused work in the morning. (This is me- I don’t think very clearly in the evening. I want that time to zone out). 🙂
- Evening (“Owls”): Feel more energetic later in the day, often working better in the afternoon or evening. (I have one friend who does his best work at 1am in the morning)!
- Intermediate (“Third Birds”): Feel moderate energy throughout the day but might have a dip in late afternoon.
Here is a free chronotype quiz to get more insight.
Note the Times You Wake Up on the Weekend
Another quick method is to think about when you wake up during the week vs. your days off. If it’s the same as your weekday routine, you’re likely an early bird. If you sleep in a little later, you’re probably in the middle range. If you sleep in significantly (90 minutes or more), you might be a night owl.
Watch for Patterns
It’s common to experience similar energy highs and lows:
- Morning Boost: Many people feel sharp after waking, especially if they’ve had good sleep.
- Afternoon Slump: It’s common to have lower energy after lunch (around 1-3 PM), as digestion demands energy.
- Late Afternoon or Evening Surge: Some people can get a second wind later in the day, which can be a productive time.
Conserve your energy for what matters
Energy/vibration is flowing from you to other people and things around you constantly. First, you need to stop the loss of energy and then harness this energy from leaving you. For example, ever find you get exhausted from certain people?
Then you need to ask why you keep spending time with them. I realize if this is a spouse or relative, then of course this is trickier. Eliminate everything that is no longer serving you. When I cleaned house in my life- I was left with more energy to focus on my family and business.
Additional Ways to Conserve Your Energy:
- Maintain focus/work on MIP’s: If you don’t have clear priorities. -then other people can dictate your schedule. What is the 80 20 route?
- Have a solid morning routine – Top advice- don’t look at your phone for at least an hour after you wake up! My typical routine is to wake up by 5:30 am, work out, eat breakfast/smoothie, journal/read, and then start writing. Or, you can take a dip in an ice bath like Tony Robbins.
- Identify habits that are obstacles to your goals (Evening Cocktails- waking up in the middle of the night- being groggy in the morning…cycle continues)
- Maintain a clean home, car, and work space. The clutter you physically see in your life- turns into clutter in your mind. It is very difficult to think straight when you have too much stuff in your living spaces.
- Have set times when you check your Text and Emails– don’t be a Slave to your Device.
- Work within your constraints. While it’s valuable to know when your energy peaks, you also need to accommodate the realities of your life. If you’re most productive in the early morning before your family wakes up, that may be the best time to tackle your most important tasks, even if your energy peak comes later.
- Protect Your Peak Energy Times. I block off 9am-12 pm for my most high value work (when I don’t have a photo shoot). This is when my energy and concentration is highest. If you work in a team environment, this is even more important so you are not interrupted constantly.
- Recharge during low-energy periods. When your energy starts to drop, consider working out, do deep breathing exercises, or take a break. This can help restore energy and prepare you for more focused work later.
Summary- Your Peak Energy Times and How to Maximize
Working on your most important tasks during your peak energy times will boost your productivity. We discussed tracking what you do for a week and your level of energy associated with those tasks. You can take a Chronotype quiz to help analyze if you’re a morning person or night owl. Managing your energy is important as well. Don’t let other people rob you of your most precious resource. Conserve your energy for what really matters in your life!