The Energy Lab

Feel more Energetic and Productive than ever—use your Circadian Rhythm


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Today at a Glance

Do you ever feel as though the day is dragging by and it’s difficult for you to concentrate and remain awake? In that case, you are not alone. We have those days too.

Energy and productivity swings are common throughout the day for many people. The good news is that you can instantly increase your energy level by doing a few easy measures.

In order to increase your focus and productivity, we’ll look at how to gauge your energy levels and use your circadian cycle in this week’s issue.

Let’s dive in…

We’re getting more and more into leveraging our practices for better and healthier productivity. I mean who won’t be with us in creating better results with less effort? Personal energy management has become our favorite lever in this case.

Let’s get you some practical tips on how you can boost your energy today.

For the key aspects driving your physical, mental, and emotional energy, we’ll provide you some actionable tips you can start working on today (or at least take the first actions toward your most energetic and thriving self).

Remember “Principle #1: Become the Source“? We wrote about it in Personal Energy Management 101.

The key to becoming your own source of energy is to learn how to optimize and manage your energy levels through a combination of mindful practices, regular physical activity, and mindful nutrition.

Here is the first tip to get you started.

Estimate Your Energy Levels:

It is important to be aware of how your energy levels are changing throughout the day. A simple way to do this is to take a few moments each day to take note of how you are feeling and rate your energy levels on a scale from 1-10 (remember the Energy Audit we already talked about).

This time, rate every task or experience throughout your day.

Here’s how to do it:

  1. Jot down in one sentence what the task (or experience) was. (can be business related or private).
  2. Rate your energy level after the experience (or after you finished the task).
  3. Optional: If you want to take more time dive a bit deeper and explore your emotional state and energy. What are you feeling?

Please note that a regular fluctuation of your energy throughout the day is quite normal. It’s due to the circadian rhythm.

Align with Your Circadian Rhythm:

Your circadian rhythm is your body’s internal clock that regulates various biological processes, including sleep-wake cycles and energy levels. To boost your energy, it’s crucial to align your activities with your circadian rhythm. Here’s how you can do it:

  • Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day—even on weekends.
    This helps regulate your body’s natural sleep-wake cycle and ensures you get enough restorative sleep.

  • Get Exposure to Natural Light: Natural light exposure during the day helps regulate your circadian rhythm.
    Spend time outdoors—especially in the morning—to signal to your body that it’s daytime and enhance alertness.

  • Avoid Blue Light Before Bed: Blue light from electronic devices like smartphones and computers can suppress the production of melatonin, a hormone that promotes sleep.
    Limit your exposure to electronic screens before bedtime to improve sleep quality. 2h before you hit the pillow would be ideal.

Let’s recap:

By evaluating your energy levels throughout the day and aligning your activities with your body’s internal clock you’ll feel way more energetic and productive.

Establish a consistent sleep schedule, get exposure to natural light right away after waking, and avoid blue light from electronic devices 2h before bedtime.

That’s it for today. See you next week.

What’s going on in our world

This week we arrived in San Cristobal de las Casas. Our current working location is located at 2.200m above sea level and we definitely got “fresher” thoughts here.

We are continuing to work on some super exciting collaborations, which we will unveil very soon. We are also in the process of creating our first digital product.

We feel blessed and happy to be on this wonderful journey with our coachees, who are continually making progress. At the end of the day, that’s what energizes us to give even more.

As always, stay fit, stay active, and enjoy your life.

Ketty & Markus

P.S. Here is the latest video on our YouTube channel.
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