Stop Surviving, Start Thriving: A Simple Framework for Boosting Your Energy

Life can feel out of control when you’re trying to manage work, family, and everything in between. So how do you keep your energy up without losing your mind? The secret lies in focusing on what matters most. Here’s how you can do it using my SMASH action planning framework.

3 Big Energy Drainers

1. Decision Fatigue
   Making too many choices daily leaves you mentally exhausted. Think about all the small decisions you make before noon: What should I wear? What’s for breakfast? Do I answer this email now or later?
   
   How to fix it:
   
   
• Simplify your routines. Create a weekly meal plan or a capsule wardrobe to reduce decision-making.
• Use tools like to-do lists or apps to stay organized and reduce mental clutter.
• Delegate decisions when possible. Let someone else choose the family movie for movie night.
2. Overcommitting
   Saying “yes” to everything drains your time and energy. Whether it’s PTA meetings, extra work projects, or social events, overcommitting leaves little room for rest.
   
   How to fix it:
   
   
• Practice saying “no” politely but firmly.
• Review your schedule weekly and cut out unnecessary obligations.
• Focus on your priorities and let go of guilt around not doing everything.
3. Neglecting Rest
   Remember, rest doesn’t just mean sleep. It could be five minutes of quiet time with a cup of tea or a leisurely stroll without checking your phone.
   
   How to fix it:
   
   
• Schedule downtime into your day as if it were an important meeting.
• Use relaxation techniques like deep breathing or progressive muscle relaxation.
• Prioritize activities that genuinely help you unwind, like reading or gardening.

Using the SMASH Framework to Recharge

• Set Your Intention: Pick one area to focus on, like getting better sleep.
• Make It Measurable: Instead of saying, “I’ll sleep more,” set a goal like “I’ll be in bed by 10 PM.”
• Automate/Take Action: Add reminders to your calendar to make your goal easy to follow.
• Self-Reinforced Management: Celebrate when you stick to your plan. Acknowledge the wins.
• Habit Stack: Tie your new habit to something you already do. For example, drink water while your coffee brews.

To make this process easier, grab my Energy Tune-Up Tracker at melissahinman.com/tuneup. It’s free, easy to use, and designed to help you stay energized during even your busiest seasons.