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This is about our practices of self-care around how we sleep, eat, exercise etc and how we’re doing at setting boundaries for key healthy habits.

There are key foundations on which we are able to maximize our energy and set ourselves up to be our best selves. Of course, there is a rich body of research in the science of sleep, diet, exercise, meditation, etc and we will not attempt to over-simplify it here. So please use the following resource as a check-in and launching pad to assess where you’re at and to build new energy-sustaining and life-enhancing habits.

Prioritizing your energy effectively starts with a decision to prioritize yourself.


Many people have been socialized to put the needs of others above their own. Taking the time and investing in yourself, therefore, can bring up feelings of guilt. The simple fact is when you’re overtired because you’ve given everything you have to everyone else and left nothing for yourself, no one benefits.


Really take some time to think about how much you prioritize taking care of yourself, because, really, it is one of the most basic and important things you can do to thrive as yourself. 


I found it interesting in Gretchen Rubin’s The Happiness Project, where for one year she took on 12 new habits, one each month, to explore true happiness for her that sleep came up as the biggest determinant of happiness. This was above all the other cool things she tried including making time for hobbies, friends, writing a journal etc


We’ve all experienced days when we feel rested – we stop to smell the flowers, appreciate the people around us, and don’t let daily stresses bog us down. We’ve also all experienced a day when we feel exhausted – we survive the day in a fog, rarely present, feeling one step behind and becoming easily frustrated or agitated.  

To best radiate energy, get ready to open yourself up to change some of the “scripts” you have in your head about how you sleep, eat and exercise. Plus become an active learner committed to optimizing a healthy lifestyle (without feeling the need to apologize for it).

Please read on to get more insight into your results – both for this spectrum and also for your environment. Gain an understanding of what it can feel like in each of the zones of survival, coasting and thriving. Then select from the reflective exercises, key questions and actions provided that resonate with you and may help you to move forward. Be sure to read through to the end where you’ll find some tips - or things thriving people do - for inspiration and some additional resources for further reading. Please note that any external links to supplementary resources are for your learning purposes and are not affiliated links that benefit me personally.


If more individualized feedback would be helpful as you map out the most effective next steps, you're welcome to book a deep dive coaching call. 

Deep transformational work can happen fast - Get started.

What is the investment?​

It's $995 USD

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Guarantee. You have a full money-back guarantee if, for whatever reason, you are not satisfied.



What it feels like:

You likely feel tired, exhausted even. If you take time for yourself, maybe you feel guilty about it, so it doesn’t even seem worth it to try. You want to live a healthier lifestyle, but find it hard to build sustainable habits that work for you.


You may have some beliefs that are holding you back. Adopting better habits and breaking out of an unhealthy loop starts with breaking the limiting beliefs that are preventing you from building them in the first place.

Or could you also be holding onto some specific beliefs about what you’re capable of or even how best to do things that may be holding you back from adopting better habits and breaking out of an unhealthy loop?

Reflective Exercises / Questions to Consider:

1. Assess your beliefs 


Check your reaction to this quote by Jim Rohn:


“The greatest gift you can give somebody is your own personal development. I used to say, "If you will take care of me, I will take care of you. "Now I say, I will take care of me for you, if you will take care of you for me.”  Jim Rohn 

While it’s about personal development and not self-care, the core belief underpinning this holds true here.

2. Prioritize your self-care

Check-in with yourself honestly about what gets in your way of prioritizing the self-care you need in order to radiate healthy energy.

  • Is it about worthiness? That you have a hard time justifying your needs, the time. 

  • Is it because you feel selfish? Is there conditioning that’s shaped you to believe that putting the needs of everyone else ahead of your own?

  • What is it?

You are worthy of ...

UNSURE of this bit

“Your brain will become habituated to these behaviors. You eventually will begin to need more and more of them to get the outcome you’re accustomed to.” Jud Brewer HBR

“What do I get from doing this?”

“how little is enough”

Eat Right Now® - Change Your Eating Habits (

How to move forward:

1. Reclaim your calendar.


2. Set boundaries 

Don’t quit drinking in a pub.

Don’t diet in a pastry shop.

3. Talk to someone

Choose someone that is a role model to you in prioritizing a healthy lifestyle. Learn from them by getting curious about how they approach this and some of their best practices. Welcome to use any of the following questions:

  • What is your guiding philosophy for how you approach your healthy lifestyle? 

  • How do you embed your healthy lifestyle into your work and life? 

  • What do you do when there is conflict in your schedule, like you get busy, for example, how to maintain your priorities? 

  • What are your current goals for your health?  How did you set them? 


Let’s get practical and talk about actionable things you do that others (like me) can emulate: 

  • Exercise – What’s your regime? 

  • Diet – Share one key principle that you think makes a big difference for you. 

  • Sleep – What best practices do you have? 

  • Meditation – What kind of meditation style do you use?

Environment Check

While building strategies to optimize yourself personally is important, it’s also critical to reflect on whether you have the conditions you need through the people around you and the environment you operate in.

Consider how your environment shapes how easy or difficult it is for you to shine by using your strengths. In the different spheres you operate in, ask yourself some courageous questions:

  • Is diversity celebrated here?

  • Can I bring my unique strengths?

  • Do I have psychological safety to ensure I don’t get penalized in some way for adding my unique value?


What it feels like:




Reflective Exercises / Questions to Consider:
  • Point

  • Point

How to move forward:
1. Idea.


  • Point

2. Idea.


  • Point


What it feels like:


Things thriving people do:
  1. Give themselves what they need

  2. They are not apologetic about it

  3. They are not selfish 

  4. When things are not working they are honest about it

  5. Constantly reassess

Further reading for inspiration around this topic:

Deep transformational work can happen fast - Get started.

What is the investment?​

It's $995 USD

All major credit cards are accepted. ​

Guarantee. You have a full money-back guarantee if, for whatever reason, you are not satisfied.