Beyond Time Management: Energy Management for High-Performers

allynitschke
May 7
5 min read

It's been a wild couple of weeks. And I don't mean in the fully booked kinda way. I mean in the short weeks, long weekends, and not quite getting back into routine, the swing of things.

In my household, we had our first 5 day week last week, to be honest, it was a bit of a shock to the system. For all six of us.What I've been hearing a lot lately is 'once X is done, then things will calm down'. And you know what, things are NOT calming down. This is the new normal, this pace, this busy-ness.In today’s fast-paced corporate environment, my clients and many senior leaders and executives continue to wrestle with the complexities of time management. The elusive 'balance'.Perhaps you've been meticulously planning your days, you block out calendars, and set clear priorities. But despite your best efforts, a nagging issue persists: a feeling of burnout and diminished productivity as the days and weeks wear on.

I've been there, late last year I hit burnout. I was planning a couple of weeks off over the Christmas and New Year break, and what was meant to be 3 weeks of downtime, turned into 7, yes SEVEN(!) weeks of deep rest.

If I can share something with you, the guilt was real. I felt lazy, like a failure, and most of all bone tired. Luckily (or perhaps unluckily) this was not my first taste of burnout, I've had it before (I suspect it's a byproduct of overachievement). I knew what I had to do to get back into my routine, back into rest and recovery, and back to my high performing self.

It’s time to reframe the conversation. Productivity isn’t just a matter of managing minutes or hours. It’s about managing energy. When leaders shift their focus from time allocation to energy optimisation, they unlock a more sustainable, fulfilling, and effective approach to work.

There's a brilliant book by Lisa O'Neill Energy: Get It, Guard It, Give It that talks about the 4 different types of energy. It's brilliant if your energy has been a bit lacklustre lately.

Understanding Energy vs. Time

I think in this season it's important to understand the difference between Energy and time. Time is finite, while energy when carefully cultivated is renewable.

The key is recognising that different tasks and decisions draw on various forms of energy: physical, mental, emotional, and even creative. A meeting at 9 a.m. might feel energising, while a similar meeting at 4 p.m. could feel draining. By learning to manage these energy flows, you can align your highest-value activities with your peak energy windows, driving better outcomes without extending work hours.

Practical Energy Management Strategies I default to.

Recognise Your Personal Energy Rhythms: Every individual has natural highs and lows throughout the day. Some leaders find their sharpest focus in the early morning, while others hit their stride mid-afternoon.
Takeaway: Keep a brief energy log over the course of a week. Note when you feel most alert, creative, or productive, and also when you tend to lag. Use this data to adjust your schedule. For example, reserve strategy sessions or creative work for peak energy times and routine tasks for slower periods.
Incorporate Micro-Recovery Periods: Many leaders power through the day without pausing. But short, intentional breaks can re-energise both mind and body.
Takeaway: Adopt the “25 or 50-minute sprint” technique: work in focused blocks and then take 5–10 minutes to stretch, walk, or do a mindfulness exercise. Over time, these micro-recoveries help maintain steady energy levels, allowing you to finish the day strong (Wrote an article about how best to do that here).
Reevaluate Meeting Structures: Meetings are one of the biggest drains on leadership energy (and time). A poorly timed or unnecessary meeting can sap productivity for hours.
Takeaway: Reduce the number of standing/recurring meetings, set clear agendas (for the love of all that is good... have an agenda!), and limit meeting times. Before every meeting, ask, “Is this the best use of my energy right now?” If it’s not, consider delegating or rescheduling.
Fuel Your Body, Fuel Your Leadership: Nutrition, hydration, and exercise have a direct impact on cognitive performance and decision-making. Leaders who prioritise their physical well-being are better equipped to handle stress and sustain energy.
Takeaway: Start each day with a nutrient-rich breakfast, stay hydrated, and incorporate movement into your routine. Even a brief walk or light stretching between calls can refresh your mental clarity and keep you energised.
Manage Emotional Energy: Leadership often involves navigating high-stakes decisions, interpersonal conflicts, and company politics. Over time, these emotional stressors can drain your reserves.
Takeaway: Practice emotional intelligence techniques, such as reframing challenges as opportunities, setting boundaries around unnecessary stressors, and building a trusted support network to discuss complex issues.
Leverage Your Team for Energy Efficiency Leaders sometimes take on too much themselves, inadvertently creating unnecessary energy drains.
Takeaway: Assess your workload and identify responsibilities that can be delegated. By empowering your team, you conserve your own energy for high-level decision-making and strategic planning, while also developing your team’s capabilities.
Create Rituals That Replenish: Daily rituals; small, intentional habits that can anchor your energy and keep you centered amid the chaos.
Takeaway: Start each morning with a brief mindfulness practice, set an intention for the day, or end the day with a short reflection on your accomplishments. These rituals help you maintain focus, recalibrate your mindset, and approach the next day with renewed energy.

Positioning Energy Management as a Leadership Differentiator

When leaders embrace energy management, they set a powerful example for their teams. By modeling this approach, they demonstrate that sustainable performance isn’t about working longer hours or simply “doing more.” Instead, it’s about strategically channeling energy into what matters most.

This shift from time management to energy management positions leaders as forward-thinking and innovative. It signals a deeper understanding of what it takes to lead in a rapidly changing world is an understanding that underscores their thought leadership and expertise. Leaders who manage their energy effectively are not just productive; they are resilient, innovative, and inspiring.

For you and for leaders and executives, time management is no longer enough. Energy management represents the next frontier of leadership effectiveness. By recognising and aligning with your natural energy patterns, incorporating recovery breaks, prioritising well-being, and refining how you spend your energy, you can achieve more. Achieve more, while feeling better, staying sharp, and leading with confidence.

If you would like to book in a time to speak with Ally: CLICK HERE.

Ally Nitschke is a best-selling Author, an award-winning Thought Leader and Speaker. She has been working with leaders and as a Leader for over 20 years.

She is on a mission to change the way we communicate at work, to lean into those uncomfortable conversations and lead with courage.

Ally is a Keynote Speaker at conferences, delivers Transformational Programs & highly engaging workshops as well as provides Executive Coaching.