Managing Energy Not Time
In the modern world we’re obsessed by time, or rather our perceived lack of it. ‘Time poor’ all too often becomes a rallying call for the things we haven’t achieved, the goals that have fallen by the wayside. How often have you thought, “If only I had a few more hours in the day…”
I’d like to put a different spin on time, and in particular on time management. If you’re run ragged trying to tick off endless tasks only to find yourself too exhausted to enjoy what really matters, then this one’s for you.
Here’s the game-changer: What if we stopped seeing time as the enemy and started viewing it through the lens of energy and focus? When we manage our energy, we don’t just achieve more—we create the space for more quality time, both professionally and personally. It’s not just about cramming more tasks into the day; it’s about creating the bandwidth to focus on what truly matters. It’s about increasing discernment.
We all have the same 24 hours in a day but the secret to achieving more is to start thinking less about time and more about energy expenditure.
So, how do we make this shift from time management to energy management? Here are ten key strategies to help you achieve more and reclaim your time, without feeling like you’ve sacrificed your performance.
1. Focus On What’s Really Important To You
It’s easy to dive headfirst into the never-ending to-do list, but here’s the thing—doing stuff that drains you isn’t going to help. Sure, we all have our responsibilities, but what lights you up? What’s the one thing that makes you feel energised when you do it? That’s the stuff that should be prioritising.
Tip: At the weekend review what’s coming up for the week ahead and make sure that you include some tasks that are for you, that are important to you and that will light you up. Life will feel hard if it’s constant drudgery, so this is about reclaiming balance.
We’ve all done it: overestimate what we can fit into a day, then find ourselves scrambling to finish. The result? A task list that never seems to get shorter. The trick is to get real about how much time and energy you actually have. Tasks take longer than we think, so let’s be honest with ourselves about what really needs doing now, and what can wait.
Tip: Strip your task list back, focus on the key priorities, add your breaks, and make sure you have stuff on there that’s fun for you to do along with the other stuff.
We all have natural rhythms throughout the day. Some hours are prime time for tackling challenging tasks, while others are better suited for more routine work. Understanding these cycles helps you prioritise energy, not just time.
Tip: Track your energy for a week and notice when you’re most focused. By aligning your critical tasks with these peak times, you’ll work more efficiently, freeing up time for other priorities without burning out.
It’s easy to get caught in the rush of deadlines, but not all tasks are created equal. Some will energise you, while others will drain you. To create more time, you need to work smarter—choosing tasks that not only need doing but that energise you as well.
Tip: When you look at your tasks ask yourself, “What’s going to move the needle and leave me feeling energised?” Focus on those, and leave the rest for when you have more mental bandwidth.
Sure, powering through a busy day feels productive, but mental fatigue creeps up quicker than you think. Taking regular breaks doesn’t just keep you sharp - it actually helps create more time. When you’re recharged, you’re more focused, which means you work faster and more effectively. Note, if we ignore the need for recovery, sooner or later we’ll find ourselves in burnout, and that’s a hard place to recover from. It’s easy to fall into this trap of trying to achieve more, but over time, without breaks our performance actually deteriorates and we get less done.
Tip: Try the Pomodoro Technique: 25 minutes of deep focus followed by a 5-minute break. Every four rounds, take a longer break (15–30 minutes). You’ll find yourself achieving more in less time—and still have energy to enjoy the evening.
We all know that healthy bodies support sharp minds, but the benefits of physical health go beyond just surviving the workday. Regular exercise, hydration, and sleep don’t just make you feel good via endorphins—they make you feel more energised, meaning you can get your work done faster and have time to relax.
Tip: Incorporate movement into your day—whether it’s a quick walk, stretching, or yoga. Add to that a good night’s sleep (7–9 hours) and stay hydrated, and you’ll see your energy levels—and your time—improve.
Saying “yes” to everyone else is saying “no” to yourself. And guess what? You can’t be everything to everyone. Set boundaries to protect your focus and energy. Block out time for deep work and recovery periods.
Tip: Don’t let people fill your calendar with non-essential meetings. Your time and energy are precious. Once you give an inch, people will take a mile. Also, when you practice boundaries, you give others permission to do the same, so it’s a win win.
In high-pressure environments, stress can zap your energy, leaving you mentally and physically drained. Managing emotional energy isn’t about ignoring your feelings—it’s about processing them effectively so they don’t affect your productivity.
Tip: Use quick resets when you feel overwhelmed: deep breaths, a walk, or a short meditation. A small emotional break can clear your mind, recharge your energy, and help you get back to work with more focus and efficiency.
Digital distractions—emails, messages, notifications—can quickly drain your energy. Constant interruptions kill focus and eat away at your time. But here’s the good news: You can control your digital habits to preserve both your energy and your time.
Tip: Set digital boundaries: block off time for uninterrupted work and check emails only at specific intervals. Use apps or tools to stop digital distractions and be responsible with your screen time - you’ll notice a huge difference.
This one might sound odd but a ritual can be something as simple as setting your workspace up a certain way before you get started, deep breaths over a cup of coffee, essentially a short routine that signals to your subconscious a change of pace. Rituals help you create stability and focus in an unpredictable workday. These routines anchor your energy, so you’re not constantly switching gears and burning mental fuel.
Tip: Start and end your day with a ritual that help you reset—whether that’s a morning coffee, a brief meditation, or a walk. These small acts help manage your energy and improve your focus, so you’re ready to tackle the day and leave work at the office when it’s time.
When you shift your focus from managing time to managing energy, the result isn’t just more productivity—it’s more quality time. You’ll be more focused, more efficient, and more present in everything you do, from work to your home relationships. And ultimately, the time you gain by working with your energy rather than against it is the most valuable currency of all.
So, next time you’re asked how you manage your time, remember—it’s not just about the hours you’ve got; it’s about how you use your energy to create the time that truly matters.
James Davis is a coaching psychologist, men’s health advocate and one half of the husband and wife team behind multi-award winning wellness brands 38 Degrees North and The Midlife Mentors. The couple are highly regarded as leading experts in midlife health and happiness.
James is also the author of The Midlife Male Handbook, A Man’s Guide To Thriving Through Andropause and is a public speaker, featuring regularly in national press.
Together with his wife Claire, James hosts a highly successful podcast, The Midlife Mentors which is in the top 1.5% of global podcast charts. The aim of the podcast is to redefine midlife from a ‘crisis’ into an opportunity - lifting the lid on how to thrive over 40 in body, mind and soul.
With a career spanning two decades, and having mentored thousands of clients, James’ science based approach leverages his experience in psychology, NLP, stress management, personal training, nutrition and life/business coaching. He's also a hormone specialist and Level One Menopause Practitioner certified by the International Menopause Society. James is also an Associate Member of the International Society For Coaching Psychologists.
Having experienced his own midlife challenges that had profound impact on his physical and mental health, and seeing so many men suffer in silence, James is on a mission to champion the andropause - empowering men over 40 with the guidance and tools they need to reclaim their vitality and make meaningful change to their lives.
James is well known for his work with corporates such as KPMG, CitiBank, Google, Shell and Cisco, where he provides relatable and engaging workshops and programmes for individuals and multigenerational teams. Topics range from managing burnout and stress, to fostering menopause allyship and andropause awareness.
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Originally Released On 24 February 2025