Have you ever felt drained trying to juggle work, family, and personal time? In today’s fast-paced world, sustaining high energy levels can be a challenge. To bridge the gap between knowing and doing, I’ve created a practical, three-part checklist inspired by The Power of Full Engagement by Jim Loehr and Tony Schwartz. Whether you’re kick-starting your day, navigating through it, or winding down, this checklist is designed to help you manage your energy effectively and engage fully in all aspects of your life.
NOTE before you begin: Reading only the questions below can give this checklist a very “Silicon Valley Bro” vibe that isn’t intended. If you start to notice something like that, try to let it go and think about what you can actually begin to incorporate in your own life, one step at a time.
The Checklists
Checklist 1: Starting Your Day
This checklist focuses on setting the stage for optimal energy and engagement throughout the day.
Physical Energy
- Assess Sleep Quality
- Did I get enough restful sleep?
- What can I do to improve my sleep going forward?
- Morning Nutrition
- Have I had a balanced breakfast to fuel my body?
- Am I hydrated and ready to start the day?
Emotional Energy
- Set Positive Intentions
- What am I grateful for today?
- How can I cultivate positive emotions this morning?
- Emotional Awareness
- Am I carrying any negative feelings?
- How can I address or let go of these emotions?
Mental Energy
- Prioritize Tasks
- What are my most important goals for today?
- How will I focus on one task at a time?
- Mindfulness Practice
- Can I spend a few minutes meditating or reflecting?
- How will I stay present throughout the day?
Spiritual Energy
- Align with Values
- What is my purpose for today?
- How can I live in alignment with my core values?
- Connection
- How will I contribute to something larger than myself?
- Who can I connect with meaningfully today?
Checklist 2: Navigating Your Day
Use this checklist during the day to maintain high energy levels and full engagement.
Physical Energy
- Energy Breaks
- Have I taken short breaks to recharge?
- Am I moving regularly to keep my energy flowing?
- Nutrition and Hydration
- Am I eating nourishing foods?
- Have I had enough water?
Emotional Energy
- Emotional Check-In
- How am I feeling right now?
- What emotions are influencing my actions?
- Stress Management
- Am I noticing signs of stress?
- What strategies can I use to manage stress effectively?
Mental Energy
- Focus Management
- Am I staying focused on my priorities?
- What distractions can I eliminate?
- Flexibility and Adaptability
- Am I open to adjusting my plans if needed?
- How can I approach challenges creatively?
Spiritual Energy
- Purposeful Actions
- Are my actions reflecting my purpose?
- How can I bring more meaning into what I’m doing?
- Alignment Check
- Am I staying true to my values?
- What adjustments can I make to realign if necessary?
Checklist 3: Ending Your Day
This checklist is for reflecting on your day, renewing your energy, and planning for continuous improvement.
Physical Energy
- Evening Routine
- What can I do to unwind physically?
- How will I ensure a good night’s sleep?
- Recovery
- Did I allow time for physical recovery today?
- How can I incorporate recovery into tomorrow’s plan?
Emotional Energy
- Reflect on Emotions
- What positive emotions did I experience?
- How did I handle negative emotions?
- Gratitude Practice
- What am I thankful for at the end of the day?
- How can I express this gratitude?
Mental Energy
- Review Achievements
- Did I accomplish my key goals?
- What can I learn from today’s experiences?
- Planning Ahead
- What are my top priorities for tomorrow?
- How can I set myself up for success?
Spiritual Energy
- Assess Alignment
- Did I live according to my values today?
- How did I contribute to something greater?
- Renew Commitment
- How can I deepen my sense of purpose?
- What intentions will I set for tomorrow?
How to Use the Checklists
Integrate this energy management framework into your daily life to transform how you perform and feel. Start by consistently using the checklists each day for the next few weeks to establish and reinforce your energy rituals. As these practices become ingrained habits, you can adjust the frequency of formal check-ins to weekly or monthly reviews. Remember, managing your energy is an ongoing journey that requires attention and adaptability. Regular reflection and commitment to these practices are essential for sustaining full engagement and achieving your personal and professional best.
By focusing on managing your energy across physical, emotional, mental, and spiritual dimensions, you empower yourself to perform at your peak and enjoy a more fulfilling life. Keep these checklists handy, and revisit them whenever you need a boost or a reset. Your journey to full engagement starts now.
