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I believe energy/time mgmt is one of those skills that need tune-ups as priorities & health conditions change. I think of it as updating the 🧠's software. 🤓
This month I'm working with a coach to refine mine! I'll share learnings & resources along the way.
A [thread]
This month I'm working with a coach to refine mine! I'll share learnings & resources along the way.
A [thread]
Past iterations!
1. Muay Thai training with biphasic sleep:
2. [2018] Planning around seasonal depression:
3. [2017] Burnout recovery. Deep work vs. reactive work separation:
1. Muay Thai training with biphasic sleep:
2. [2018] Planning around seasonal depression:
3. [2017] Burnout recovery. Deep work vs. reactive work separation:
This time, I want to dig into the following:
⚡ How can I schedule my days better around energy level fluctuations (from stress, training, environment, hormonal cycle)
😬 Am I doing unnecessary tasks or doing them at the wrong time in my schedule
🔋 Recovering smarter
⚡ How can I schedule my days better around energy level fluctuations (from stress, training, environment, hormonal cycle)
😬 Am I doing unnecessary tasks or doing them at the wrong time in my schedule
🔋 Recovering smarter
In addition to coaching, I have my journal to self-reflect, plus some sweet data points on stress, sleep, heart rate variability (HRV) to help tighten the feedback loop and add further context.
One of the first things I did is track end of day vs. morning energy with HRV.
One of the first things I did is track end of day vs. morning energy with HRV.
"but Hannah, your energy levels looks fine??"
One of the things I've learned in the past is that improving schedule mgmt is better done when I am healthy, not stuck.
...Just like how we shouldn't be waiting for our devices to run out of space before trying to optimize it.
One of the things I've learned in the past is that improving schedule mgmt is better done when I am healthy, not stuck.
...Just like how we shouldn't be waiting for our devices to run out of space before trying to optimize it.
This week, my coach has assigned an excercise to track activity, energy and morale everyday day for 1 week.
People tend to forget activities we do on autopilot. It's also common to leave out or downplay activities ie. eating while watching YouTube.
Ah, I love spreadsheets.
People tend to forget activities we do on autopilot. It's also common to leave out or downplay activities ie. eating while watching YouTube.
Ah, I love spreadsheets.
A note on links to services/apps: I try to be specific on methodology, but I don't want to refer folks to s/t that hasn't given me results yet. Feel free to ask but know that I'm still experimenting.
At the end of this month I'll share resources+cost that made a difference. ⚡
At the end of this month I'll share resources+cost that made a difference. ⚡
"What does resting well look like *for me*?" I have benchmark data on days I felt energetic (1st 📊). Compared to last night (2nd 📊) where I'm rested but not feeling 🤸🏻♀️
Everyone's ideal rest looks different. I'm missing 1 sleep cycle, which I plan to make up with a nap today.
Everyone's ideal rest looks different. I'm missing 1 sleep cycle, which I plan to make up with a nap today.
I get groggy, unproductive early in the afternoon a day *after* hard training, not day of, which points to my recovery patterns. I should use this to 📅 my naps.
Apparently this is normal! Coach shared an article about the afternoon "Bermuda triangle": wsj.com/articles/how-t…
Apparently this is normal! Coach shared an article about the afternoon "Bermuda triangle": wsj.com/articles/how-t…
Ok, I'm starting to see why my body wants more recovery time:
- 1st graph is my HR while training in Thailand, 2 weeks prior to fighting where it dials up in intensity. Max bpm on the last round of pads.
- 2nd graph is me training "casually" today. 190bpm half an hour in. 🤦🏻♀️
- 1st graph is my HR while training in Thailand, 2 weeks prior to fighting where it dials up in intensity. Max bpm on the last round of pads.
- 2nd graph is me training "casually" today. 190bpm half an hour in. 🤦🏻♀️
I like that runners have a metric to inform how hard/easy they should train. This measurement is based on morning HR and sometimes referred to as "morning readiness". It takes into account the previous day's stress.
It removes the "am I tired or unmotivated" dilemma.
It removes the "am I tired or unmotivated" dilemma.
Re:scheduling, I've found over the past week that I was most focused on energy+ days b4 training. Hopefully I'll get better at predicting when those are & schedule focus sessions ahead of time.
I'm more relaxed and social while recovering. That time is better used for mtgs. 😊
I'm more relaxed and social while recovering. That time is better used for mtgs. 😊
Last week my coach got me started on Ultraworking, aka. pomodoro on steroids. This framework asks you q's before, between, and after work cycles. It helped me set goals, track energy/morale, and reflect on what can be done better.
Here's the template: ultraworking.com/cycles
Here's the template: ultraworking.com/cycles
I'm halfway through this 1-month sprint and it's been v educational so far. I may seem like a 📊 power user and reflection junkie (ok just a little 🙈) but this is typically how I learn fast!
Once I connect enough patterns, I'll distill noise -> signal to create my own system.
Once I connect enough patterns, I'll distill noise -> signal to create my own system.
When I was burned out, my body stopped ovulating for 8 months and I felt 🧟♀️😢. Turns out, my energy levels flow with my hormonal cycle and this is HEALTHY.
I love this research-backed writeup on scheduling workouts and diet to get the most out of cycles:
bodylogiq.org/en/training-ac…
I love this research-backed writeup on scheduling workouts and diet to get the most out of cycles:
bodylogiq.org/en/training-ac…
When I lived in Muay Thai camp, my energy fluctuation was so prominent. I'd be hitting extra rounds and getting shredded during the first 2 weeks, then gassing out and retaining water weight in the last 2. Muay Thai ofc was a man's sport so this confused all my trainers (all men)
I haven't found any reliable studies that applies this to focus/work, but anecdotally I'm more inclined to experiment, connect with people, collaborate during the first 2 weeks. During the last 2, I can stay still for longer making me more productive and reflective by myself. 🤔
I completed 5 Ultrawork sessions so far for different types of work. It's both rigorous (in the placement of feedback loops) and flexible (in designing length of work/rest cycles), making me conscious of energy in -> output and prevents me from overworking when a session is over.
Moving forward! My coach suggests that I design templates for different kinds of work: design, writing... w/ ultrawork format.
I'm very excited b/c I can see how modularizing sessions with constraints can help me schedule them better. It's like building workout sessions.
I'm very excited b/c I can see how modularizing sessions with constraints can help me schedule them better. It's like building workout sessions.
A note on coaching: this coach holds me accountable to what I say I'll do and responds with feedback. If you are depressed or burned out, I think that needs to be address that first with therapy, rest.
Or it'll feel like trying to progress in a sport while injured.
Or it'll feel like trying to progress in a sport while injured.
From nearly a month of gathering data on energy lvls thru activity, HRV, subjective reporting, I can see how low vs. high energy line up with my natural cycle.
Good news: This is predictable! 🙏
Goal: Use concept of front-loading. Figure out different rhythm for L/H energy days
Good news: This is predictable! 🙏
Goal: Use concept of front-loading. Figure out different rhythm for L/H energy days
I've come up with a way to structure days around energy fluctuations! This month will be testing and iterating on my setup. Two considerations from my coach going fwd:
1. Start with less to cultivate success and non-judgement. 🎉
2. Don't break the chain on low energy days. 🏁
1. Start with less to cultivate success and non-judgement. 🎉
2. Don't break the chain on low energy days. 🏁
Coming to the end of my 1 month sprint, it's interesting to reflect on the initial q's. Rather than gathering lifehacks for each, I made a custom, iteratable framework.
Design thinking, when put into action and not just a BS title, is pretty useful. 👍
Design thinking, when put into action and not just a BS title, is pretty useful. 👍
Closing this thread! I'm piecing together topics for a write-up on energy management:
⚠️ Why mindfulness or data tracking alone isn't enough
🔁 Methodologies & tools: Feedback loops at multiple granularities
✨ System design for building/changing habits
Anything else? AMA 😁
⚠️ Why mindfulness or data tracking alone isn't enough
🔁 Methodologies & tools: Feedback loops at multiple granularities
✨ System design for building/changing habits
Anything else? AMA 😁
