Is your tank running on empty?

When was the last time you felt fully energized all day? If you're struggling to remember, you're not alone. 

We’ve worked with thousands of leaders and teams across the globe for decades, and we've noticed a troubling constant. Most people are operating with their energy tanks hovering near empty.

Even stranger, many of them are proud of it. We’ve been taught that pushing through fatigue is something to celebrate — that it is a signifier of toughness.

We push ourselves relentlessly, treating our bodies like machines that can operate continuously without rest. But unlike machines, humans are designed to pulse between expenditure and renewal of energy.

When your physical energy is depleted, everything suffers—your decision-making, your emotional resilience, your ability to focus, and even your sense of purpose.

The Ripple Effects of Physical Energy

Physical energy gives us the stamina to make it through our day, but it's also the foundation that supports every other dimension of our performance.

Mental Energy: With sufficient physical energy, your brain can maintain focused attention and switch appropriately between analytical and creative thinking. You make fewer errors and find innovative solutions more readily.

Emotional Energy: When physically restored, you're more likely to experience positive emotions and less likely to react from fight-or-flight. Small frustrations don't trigger outsize reactions.

Spiritual Energy: When not physically depleted, you can more easily connect to purpose and maintain perspective on what matters most. The day-to-day challenges don't overwhelm your sense of meaning.

Our research with nearly 20,000 employees worldwide revealed that those who take regular renewal breaks report:

• 28% higher focus

• 40% greater creative capacity

• 30% higher level of health and well-being

When your physical energy is strong, the benefits ripple through all dimensions of your life:

Discover how energy impacts performance across all dimensions. 

Now that you’re seeing the full energy picture, let’s learn how to fuel ourselves more effectively.

3 Ways to Start Refueling

1. Sleep: Sleep is your performance foundation. Set a specific bedtime, wind down 30-45 minutes earlier, and avoid screens before sleep to dramatically improve your cognitive function.

2. Food is fuel: Eat every 3-4 hours to keep blood sugar stable. Focus on complex carbohydrates and lean proteins for sustained energy rather than simple sugars that lead to crashes.

3. Body's natural rhythm: Your body operates in 90-120 minute cycles — work in focused blocks, then take a genuine 10-15 minute break completely disengaging from work.

Ready to Recharge?

Building a strong physical energy foundation isn’t complicated, but it does require intention. Start small and choose one habit to shift this week.

If you're ready to help your team fuel up for sustainable high performance, learn more about our Energy Audit here.

For broader strategies on managing energy across your organization, visit theenergyproject.com.

Let’s stop running on empty—together.

Warmly, 

The Energy Project