Welcome to Pillar 3: Energy
Fuel your day deliberately so you can lead with stamina, clarity, and presence.
“Energy, not time, is the fundamental currency of high performance.” — Jim Loehr & Tony Schwartz
Energy is your capacity to do meaningful work. For school leaders, managing energy—physical, emotional, mental, and social—drives better decisions, steadier attention, and a more positive climate. You don’t need more hours; you need smarter refuels and intentional recovery.
Introduction
Reflective Prompt
When do you typically feel your best energy each day? What patterns help or hurt?
Quick Poll (1–10)
How energized do you feel across a typical workday?
Where Are You Starting From?
Rate each statement from 1 (Never) to 5 (Always).
- I get 7–9 hours of quality sleep most nights.
- I hydrate consistently throughout the day.
- I get morning light and brief movement within 90 minutes of waking.
- I plan work around natural energy peaks (e.g., 90-minute focus blocks).
- I take short renewal breaks before I’m completely depleted.
- I eat meals that support steady energy (protein, fiber, healthy fats).
- I notice early signs of fatigue and respond with a reset, not caffeine only.
- I protect one screen-free window daily to recharge.
- I end most days with a simple shutdown routine to preserve sleep.
- I model sustainable energy habits for staff and students.
Scoring Guide
10–25: Early Awareness — Start with sleep and hydration basics.
26–40: Growing Skills — Build consistent movement and strategic breaks.
41–50: Thriving — Strong daily rhythms and proactive recovery.
Reflection: What’s one daily habit that would improve your energy the fastest?
Download Self-Assessment (PDF)
Listen & Learn: “Fueling Sustainable Energy for Leadership”
Practical ways to align your day with your biology and protect your best hours.
Guided Listening Worksheet (PDF)
Quick Knowledge Check
- What’s one way to design your schedule around energy peaks?
- Which habit best supports afternoon energy stability?
- True/False: More caffeine is the best response to low energy.
Put Energy Into Action
Choose one strategy to try this week.
Scenario Challenge
It’s 2:15 p.m., energy is low, and a heated parent email arrives. What’s your response?
Show options
- Reply immediately to clear it off your plate.
- Take a 5–7 minute reset (movement + water), schedule a 25-minute focused reply block at 2:30. ✅ (Correct)
- Ignore it until tomorrow.
Your 60-Second Energizer: Move • Breathe • Align
A quick circuit to boost blood flow, oxygen, and posture.
- Move (20s): March in place or do calf raises + shoulder rolls.
- Breathe (20s): Two “physiological sighs” (double inhale, long exhale), then steady nasal breaths.
- Align (20s): Stand tall, eyes on a distant point, relax jaw and tongue.
Self-Reflection Questions
- What drains your energy most—context switching, meetings, or decision load?
- When is your natural peak focus window? How can you protect it?
- Which nutrition or movement habit would most stabilize your afternoons?
- How can you make recovery a normal, modeled part of your culture?
Energy Recap & Next Steps
- Design your day around peaks; protect recovery before depletion.
- Small physiological resets beat willpower alone.
- Model sustainable habits so energy becomes contagious.
3-2-1 Reflection
3 insights · 2 actions this week · 1 message to your team
Mini Quiz
- Name one habit that stabilizes afternoon energy.
- What’s a quick way to reset before writing a sensitive email?
- True/False: Willpower is enough to overcome biological fatigue.
