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✔ Includes a sample day and quick start guidance
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✔ The simple "in vs. out" method for each area—what creates
energy vs. what drains it, so you can audit your own patterns
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✔ Good & bad habits and why each system matters
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✔ The complete biological framework: how sleep, movement,
nutrition, stress, and the 7 other areas either amplify or sabotage
each other (and your energy)
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Energy Drains vs. Energy Gains
⚡ ENERGY DRAINS
✨ ENERGY GAINS
Sleep Hygiene
Irregular bedtime
Scrolling in bed until midnight
Warm bedroom (75°F+)
Sleep Hygiene
Same 10:30 PM bedtime
Cool bedroom (65-68°F)
Morning sunlight within 15 minutes
Movement
All-or-nothing mentality
Sitting all day
Weekend warrior approach
Movement
20-minute morning workout
Hourly movement breaks
Taking stairs
Nutrition
Skipping breakfast
Late-night eating
Processed food dependency
Nutrition
30g protein breakfast
Biggest meal mid-day
Whole foods focus
Dopamine
Endless scrolling
Checking phone first thing
Instant gratification seeking
Dopamine
Phone after completing tasks
Natural rewards focus
Challenging activities
Environment
Living in yesterday's chaos
Chronic clutter everywhere
Constant noise pollution
Environment
5-minute morning tidy-up
Organized living spaces
Calm, peaceful spaces
Social Energy
Toxic dinner conversations
Tolerating energy vampires
Chronic conflict patterns
Social Energy
Lunch with energizing people
Supportive community
Meaningful connections
Life Engagement
Drifting without direction
Victim mentality patterns
Staying stuck in situations
Life Engagement
Setting meaningful goals
Taking ownership of trajectory
Celebrating progress
What's Silently Sabotaging Your Energy & Performance?
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Your energy level determines everything—how sharp your mind is, how people respond to you, what opportunities you notice, and whether you have the drive to act on them.Â
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 This guide shows you the 11 areas that either fuel you or drain you—and how a handful of little habits can get you up to 110% energy.
