World-weariness, unresolved inner conflicts or too little sleep: When we feel lack in energy and drive, this can have many causes. Especially people who are engaged in full-time or voluntary work, often run the risk of overextending themselves and losing their own self-contact in the process. How do we manage to gain enough energy for ourselves in the long term and thus remain a source of energy for others?
The personal energy tank is influenced by various factors. On the one hand, there are things that give us energy - for example, when we help someone and experience ourselves as self-effective in the process. Energy drainers, on the other hand, cause energy to flow away. All in all, we can make sure that more energy flows in than out in everyday life in order to maintain our level well. If the tank is empty, it is time for regeneration or the integration of more energy sources.
The Energy Tank Method
What exactly gives us or takes away energy varies from person to person. The following exercise will help you to find out what influences your personal battery level. Take a piece of paper and find a place where you feel comfortable. Take about 20 minutes for the following exercise.
Step 1: Check in with yourself
- What is your personal energy level at the moment (in %)?
- How are you feeling (physically, emotionally, mentally)?
Step 2: Identify your energy thieves
- What/who is draining your energy?
- What is draining your concentration or joy?
- How do you feel this in your body?
Write down 5 specific energy drainers.
Step 3: Find your energy sources
- What/who gives you energy?
- When do you feel fresh and reborn?
- What's the best way for you to regenerate?
Write down 5 specific sources of energy.
Step 4: Fill your energy tank
- How can you integrate your energy sources more into your everyday life?
- Which energy thieves can you say goodbye to?
- What can you do to reduce the energy drain (e.g., ask someone for help)?
Write down what you will do in the next week (when, where & how).
This method can also be applied at an organizational level in teams. How are you doing as a team right now? What factors are energizing you? And what parts of the project are costing you nerves right now? Work together on concrete steps for an empowering workday.
Need some inspiration?
In the workshop "Changemaker Battery 10%: How do I keep the energy for my engagement?" on May 26, which took place in cooperation with ZUKUNFTSWERFT, we collected energy sources and energy guzzlers.
Energy downers:
World-weariness | spending too much time in front of the computer | doing too much at the same time | reading the news | brooding | demotivating people | feeling alone | lack of self-care (eating, drinking, exercising, sleeping) | arguing | demanding too much of yourself | unresolved inner conflicts | many interruptions at work
Sources of energy:
music | helping others | connecting with your own motivation | favorite people | digital detox | petting the cat | listening to podcasts (maybe the one from betterplace lab?) | yoga | singing | going to nature | festivals | cooking | direct connection to meaningful activity | art | power nap | travel | deep exchange with people | drinking coffee & eating cake | weekly/monthly plan | meditation