Hello, it’s Siri. Welcome to my weekly newsletter on managing your energy, time and head space for work that matters to you. I am an ICF Certified Coach, with more than 450 hours of client coaching. My coaching sessions are “advice-free zones” unless the client specifically asks for advice. So I offer my best insights, reflections, advice here, in this newsletter which is published every Sunday.
In this edition, we’ll continue exploring GRACE, a reflective framework for work and life and our focus is on Alignment.
“Almost everything will work again if you unplug it for a few minutes, including you.”
Anne Lamott
The Woodcutter’s Lesson
A woodcutter worked tirelessly from dawn to dusk yet his pile of chopped wood grew smaller each day. Frustrated, he sought advice from a Zen monk.
The monk observed him for a day and then said, “You swing your axe with all your might, but when did you last sharpen it?”
The woodcutter was startled. “I have no time to sharpen my axe!”
The monk smiled. “Yet dullness robs your energy, not your hours. Sharpen the axe, and you’ll chop twice as much with half the effort.”
This parable is a fitting reflection as we delve into the final pillar of the GRACE framework – Energy.
Understanding Spoon Theory
Before we dive into the reflection prompts, let’s take a small detour to explore Spoon Theory, a concept introduced by Christine Miserandino. Originally intended to describe the energy constraints faced by individuals with chronic illnesses, this metaphor is a power tool for understanding energy management for everyone.
In Spoon Theory, spoons represent the amount of energy available at the beginning of the day. A person without chronic health issues might start their day with an unlimited number of spoons. There will be multiple opportunities during the day that helps them replenish their spoons, thus making it unlimited.
However, someone with chronic illness or disabilities begins their day with a limited supply. Their ability to recover or replenish their spoons is also limited, so the number of spoons they have is finite and needs to be managed carefully.
Each activity or task – getting out of the bed, showering, getting ready for the day requires a certain number of spoons. Once the spoons are used up, there is no more energy left for the day, and borrowing spoons from the next day can have a deterimental effect on the person’s health.
Even if you don’t face chronic health challenges, it is crucial to remember that energy is finite for all of us. We may start with a certain number of spoons, and if we manage our energy properly they can be replenished and we can go through our life and work without burning out. However if for some reasons our spoons are not replenished, then we risk causing undesirable effects on our health.
Spoon Awareness and Allocation
The key to a saner work life is become aware of our energy – how much is available, where it is spent and how to recharge. Unlike time, which is a fixed resource, energy patterns fluctuate.
Some activities take little time but drain a lot of energy, like resolving conflict, drawing boundaries or focusing intensely. Others like binge-watching or doomscrolling social media may take longer but use minimal energy. We follow the path of least resistance, so our brains like to spend time on activities that consume less energy and not more. This is an important factor to remember why some things that are good for us, can be hard to do even if it takes less time. Recognising these patterns helps us become aware of our energy is being spent and make choices that help us invest our energy wisely into what truly matters, both at work and in life.
Reflection on Energy
As we continue reflecting through the GRACE (Growth, Relationships, Alignment, Contribution, Energy) framework, this week focus is on Energy. Use these prompts to guide your journaling or introspection.
Focus Areas:
- Motivation
- Boundaries
- Well Being
- Habits
- Work Life Sanity (not balance!)
1. Motivation
- What moments this year made me feel energised and motivated, and what can I learn from them?
- How have my goals aligned with what truly inspires me, and where have I felt a disconnect?
- When motivation dipped this year, what helped me push through or regain focus?
- What role did external vs. internal drivers of motivation play in shaping my energy levels?
- How can I set myself up for more sustained motivation in the coming year?
2. Boundaries
- Where did I struggle to maintain boundaries this year, and what were the consequences?
- How have I protected my energy by saying “no” to things that don’t serve my values or goals?
- What boundary-setting success am I most proud of this year, and why?
- How can I communicate my boundaries more effectively to those around me?
- What adjustments do I need to make in my boundaries to feel more in control of my time and energy?
3. Well-Being
- How have I prioritised my physical, mental, and emotional well-being this year?
- When did I neglect my well-being, and what signs showed me it was time to recalibrate?
- What practices have been most nourishing for my overall energy, and how can I sustain them?
- How do I recharge after periods of stress or intense focus, and is that working well for me?
- What is one area of well-being I’d like to give more attention to in the coming year?
4. Habits
- Which habits have contributed most positively to my energy levels this year, and why?
- What unhelpful habits drained my energy, and how can I begin to shift them?
- How consistent was I with my routines, and what impact did that have on my energy?
- What small changes to my daily habits could make a big difference to how I feel next year?
- How did my habits reflect my priorities, and what do I need to realign?
5. Work-Life Sanity
- When did I feel most aligned in how I allocated my energy between work and life?
- What did I do this year to avoid overwhelm and maintain a sense of sanity in my commitments?
- How do I ensure my work serves my life rather than the other way around?
- What boundaries or habits helped me feel in control of my time and energy at work?
- How will I protect and nurture my energy to ensure both fulfilment and productivity next year?
If I were to encapsulate the theme of my energy this year in one word, it would be _________.
If I were to set an intention for my energy in the coming year, it would be ____________.
Take some time to reflect. Choose the questions that resonate with you most, and journal your thoughts.
A Closing Note
This brings us to the end of our GRACE framework for end-of-year reflection. I hope these prompts have provided valuable insights into your journey this year.
With this, we conclude the GRACE frame work for end of year reflection. I hope you found the reflection prompts useful and I’d love to know what insights came up for you.
Reflecting on my own year, I’ve found that while starting a new business and levelling up my coaching skills has been deeply energising, it’s important to pause and replenish. A rested, recharged version of ourselves is always more effective—like a freshly sharpened axe.
This newsletter will take a four-week break and return on 2 February 2024. Meanwhile, if you’re considering coaching, now is a great time to start before my prices increase in March 2025 (from $240 for three sessions to $360 as I earn my ICF PCC credential).
Book your discovery call here—I have five slots available in January starting the 20th.
Here’s to a meaningful and energised 2024!
