How to Manage Your Energy for a More Productive Workday

It’s mid-afternoon. You’re staring at your screen, trying to focus, but your brain feels like sludge. You’ve got a to-do list a mile long, but your energy’s tanking – and your willpower isn’t far behind.

Does that sound familiar?

The truth is, managing our energy — not just our time — is the real key to staying productive, focused, and at our best throughout the day. But most workplaces still run on outdated models that treat people like machines: push harder, work longer, and power through.

In reality, we’re biological beings, not robots. Our brains and bodies operate in rhythms, and when we ignore those rhythms, performance suffers. The good news? A few small changes to how you move, eat, and rest during the day can significantly boost your energy, sharpen your thinking, and help you show up as the best version of yourself.

Let’s look at the research — and the simple strategies — that can help you and your team feel energised and effective all day long.

1. Work with Your Ultradian Rhythms, Not Against Them
Most of us are familiar with circadian rhythms – the 24-hour cycle that governs sleep and wakefulness. But there’s a lesser-known rhythm that plays a huge role in daily energy: the ultradian rhythm. These are natural 90–120 minute cycles of alertness and fatigue that repeat throughout the day.

During the peak of each cycle, we’re focused and alert. But as we near the end, our brains start to fatigue, and pushing through without a break leads to reduced productivity, irritability, and poor decision-making.

One striking example of this comes from a famous study of Israeli parole judges. Researchers found that judges were far more likely to grant parole earlier in the day or after breaks. As their mental energy wore down, they defaulted to the “safe” decision of denying parole — a clear demonstration of how fatigue influences judgment. (Danziger, Levav & Avnaim-Pesso, 2011)

The takeaway? Just like those judges, your decision-making, creativity, and focus all benefit from regular rest.

Try this:
Work in focused 90-minute sprints followed by 10–15 minute breaks. During your break, avoid screens. Stand up, move around, breathe deeply, or go outside if you can.

2. Take Micro Breaks — Often
Micro breaks are short, intentional pauses taken throughout the workday, and are one of the simplest and most effective ways to recharge.

They don’t need to be long. A 2–5 minute break to stretch, breathe, or walk can significantly improve concentration, reduce muscle tension, and reset your mental state.

One study found that micro breaks improve performance on mentally demanding tasks, especially when they involve movement or stepping away from a screen (Kim, Park & Niu, 2017). Even a few minutes away from your desk can reduce fatigue and improve focus.

Try this:

• Stand up and stretch every 30–60 minutes.
• Do 5 squats or shoulder rolls while waiting for the kettle to boil.
• Walk around the office or your home for 2 minutes between meetings.
• Set a timer or use a tool like the Pomodoro technique to remind you to pause.

3. Move at Least Once an Hour
Movement isn’t just good for your body — it’s vital for your brain. When you move, you increase blood flow to the brain, which boosts oxygen and glucose delivery — the brain’s primary fuel sources. This leads to improved memory, faster thinking, and better problem-solving.

In contrast, prolonged sitting has been linked to sluggish thinking, poor mood, and even higher rates of chronic disease. Even if you exercise regularly, sitting for hours at a time can undermine your brain’s performance.

Try this:

• Stand up during phone calls or Zoom meetings.
• Use a sit-stand desk, or simply alternate between sitting and standing throughout the day.
• Set a goal to take 250 steps every hour. Many smartwatches and fitness trackers can help with this.
• Walk and talk — turn one-on-one meetings into walking meetings, even if it’s just pacing indoors.

4. Fuel Your Brain with the Right Food
Your brain uses about 20% of your body’s energy, and what you eat can have a huge impact on how well it functions. While sugary snacks or caffeine can offer a short-term boost, they often lead to crashes later in the day.

Instead, aim for steady, brain-supportive nutrition that keeps blood sugar levels stable and provides key nutrients.

Top energy-boosting foods for the workday:

• Oats or whole grains: For sustained energy release.
• Eggs: A great source of choline, important for brain function.
• Leafy greens: Rich in folate and antioxidants for cognitive health.
• Oily fish (like tuna or salmon): Packed with omega-3s for memory and focus.
• Nuts and seeds: Great for magnesium, zinc, and healthy fats.
• Berries: High in antioxidants that support brain health.

Try this:

• Start the day with a high-protein breakfast.
• Pack a handful of almonds or a boiled egg for a snack.
• Stay hydrated — even mild dehydration can impair concentration. Aim for 6–8 glasses of water a day.
• Avoid heavy lunches that leave you feeling sluggish. Instead, opt for balanced meals with protein, healthy fats, and complex carbs.

5. Don’t Underestimate the Power of Sleep
While this article focuses on managing energy during the day, your nighttime habits matter more than you might think. Poor sleep quality or quantity can reduce your ability to concentrate, regulate emotions, and make decisions.

Sleep is when your brain clears out toxins, consolidates learning, and restores your energy reserves. Without enough of it, you’re more likely to feel foggy, moody, and reactive at work.

Research shows that just one night of poor sleep can reduce workplace productivity by up to 30%. Over time, chronic sleep deprivation leads to burnout, presenteeism, and even increased safety risks in some industries.

Try this:

• Aim for 7–9 hours of sleep a night.
• Create a wind-down routine to help your brain shift gears before bed.
• Keep screens out of the bedroom, and reduce exposure to bright light in the hour before sleep.
• Even going to bed 15 minutes earlier can make a measurable difference to your performance.

6. Protect Your Cognitive Energy from Overload
In today’s hyper-connected world, cognitive overload is a real threat to productivity. Notifications, emails, multitasking, and constant interruptions drain your mental energy faster than you realise.

Every time you switch tasks, your brain has to refocus — and that energy adds up.

Try this:

• Schedule “deep work” blocks with no meetings or distractions.
• Turn off notifications and check emails at set times.
• Batch similar tasks together to reduce cognitive switching.
• Give yourself permission to not be constantly available. Boundaries protect energy.

It’s About Energy, Not Just Effort

High performers don’t just push harder — they recover smarter. Managing your energy is about working with your body and brain, not against them. And when you do, you’ll not only feel better — you’ll get more done in less time, with fewer mistakes and more creativity.

If you’re a leader, encouraging your team to take micro breaks, move regularly, eat well, and honour their energy rhythms isn’t a nice-to-have — it’s a business advantage.

When people have the tools to manage their energy well, they show up better: more focused, more resilient, and more engaged.

It’s not about doing more. It’s about doing it better — with energy to spare for what matters most.

HOT TIP: Share this article with your colleagues and team members!

If you or your team would like more guidance on managing energy to support productivity and performance, let’s talk. Contact me for a discovery session and we can discuss some practical ideas that would work best for your team.