Energy Management Skills
In today’s fast-paced clinical work environments, traditional time management strategies often fail to address the root causes of our stress and burnout. I often hear the beauty industry described as one that thrives by making people feel ugly and inadequate, nudging them to buy products and services to ‘fix’ themselves. I think there’s a striking similarity in the so-called productivity industry as well, where many of us are led to feel ineffective or unsuccessful, and conveniently offered an endless supply of apps, courses, and subscriptions to regain control.
In both cases, the promise is external, but the solution lies within us and is within our control. I advocate for a paradigm shift in how we approach our working lives: shifting from the relentless management of time to focusing on managing our energy to enhance both productivity and well-being.
Managing Stress at Work
The Harvard Business Review’s HBR Guide to Managing Stress at Work identifies four key dimensions of energy that require regular renewal: physical, emotional, mental, and spiritual. It’s a practical, human-centred approach that recognises that we aren’t machines, and we shouldn’t treat ourselves as such. It highlights that between time and energy, only one of those is a renewable resource. We should focus on things that help recharge our batteries to ensure we aren’t trying to complete tasks whilst working on empty. What one person may find recharging, someone else might find draining so personal insight into what works best for you is key here.
First, physical energy forms the very foundation of how we perform at work and in life.
It’s about fuelling our bodies well and honouring our natural rhythms. Quality sleep is a non-negotiable, and it’s not just about the number of hours — it’s about aligning with your natural circadian rhythm. That means getting access to daylight early in the morning and limiting artificial light and screen exposure in the evenings. Reducing alcohol consumption and setting an earlier bedtime can make a noticeable difference too. Physical movement is equally vital, with regular cardiovascular activity — a brisk walk counts — ideally three times a week, and strength training at least once a week.
The way we nourish ourselves matters as well. It’s less about rigid dieting and more about choosing foods that genuinely fuel and sustain us, while limiting ultra-processed options that leave us sluggish. Let’s not forget the importance of stepping away from our working environments to allow time to restore ourselves. On a daily level: taking short, regular breaks at least every 90 to 120 minutes can prevent the energy dips we all know too well. Even a quick stretch or stroll can be surprisingly restorative and help counteract the risks of sedentary work. On a longer-term basis, ensuring we use our annual leave and make sure we pop on that out-of-office reply so we can have a sustained time away from work.
Then there’s emotional energy — the often overlooked, yet utterly essential resource for navigating the inevitable challenges of our working life.
Stress and emotional upheaval are part of any job, but they clearly have a significant impact on clinical practice. How we respond can make a profound difference. Simple practices like diaphragmatic breathing can help us manage feelings of irritability, frustration, or anxiety in the moment. Taking time to notice and express appreciation to colleagues not only lifts their spirits but boosts our own mood and sense of connection. Another valuable strategy is perspective-taking. The “reverse lens” technique, where you consciously consider how a situation might look from another person’s point of view, is a powerful way to reduce conflict and cultivate empathy, which in turn stabilises our emotional reserves.
Mental energy relates to our ability to focus, think clearly, and work efficiently, and it too requires thoughtful management but is entirely within our control.
One of the biggest drains on mental energy is constant interruption. Phones buzzing, emails pinging, and that endless temptation to check notifications splinter our attention and leave us mentally fatigued. Wherever possible, it’s worth creating protected pockets of time for high-concentration tasks, with devices on silent and distractions minimised. Setting designated times to check and respond to emails and messages helps preserve mental bandwidth. And when you’re truly off work, it’s worth using out-of-office replies or leaving your work WhatsApp group to reinforce those boundaries. Another useful habit is identifying your top priority task each evening, so you start the next day with clarity and focus, rather than defaulting to the chaos of a busy inbox.
Finally, spiritual energy is perhaps the most personal of the four dimensions, but no less important.
It relates to a sense of meaning, purpose, and alignment with our core values. Making time for activities that feel genuinely fulfilling for us — whether that’s creative hobbies, volunteering, or spending time in nature — can be profoundly energising. It’s also about ensuring that the way we live and work reflects what matters most to us. When our actions are in harmony with our personal values, we experience a greater sense of ease and resilience. Even small rituals, like using the commute home to mentally switch off from work and prepare for an evening with loved ones, can help protect this dimension of our energy. I also think modern society underestimates the nourishing effect that solitude and silence can have on human beings and provides space to ponder things and unwind.
By shifting our focus from managing time to managing energy, both individuals and organisations stand to benefit.
It’s a more compassionate, sustainable way to approach work and life. When we prioritise the renewal of our physical, emotional, mental, and spiritual energy, productivity becomes a natural by-product, not a relentless chase. So my question to you is:
What are you going to do today to recharge your energy?
