When someone mentions burnout, what causes come to mind?
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Did your mind jump straight to work?
The endless meetings.
Mounting deadlines.
Constant content creation.
If so, you aren't alone.
We spend about one-third of our life at work and have to plan our entire lives around it. But what if we widen our lens beyond the 9-5?
Recently, I was working with a 1:1 client on building a 2-week Witness phase to test some adjustments to their routine and asked them this:
"How might your personal life be contributing to feeling burnt out?"
As we reflected on things two weeks later, they shared the thing that surprised them most: the days they felt most energized weren't about the things they stopped doing at work, but adding supportive activities outside of work.
By the end of the phase, they were waking up without an alarm and dedicating the start of their day to intentional "filling up" activities like watching a favorite show, reading, etc. This shift allowed them to start their days from a place of fulfillment instead of feeling like work was taking from them before they even got going.
This was something I learned in my own burnout journey. After focusing solely on fixing my work habits for years, I had finally removed the majority of the work contributors but there was still something missing. I started examining everything and realized that my personal patterns (how I spent my time outside of work, what I did to recharge, my relationships (with myself and others), what brought me joy) were just as crucial to preventing burnout out as any work boundary or system.
The patterns affecting our energy are often hiding in plain sight. They can be as subtle as needing alone time in the morning or as obvious as crashing after back-to-back meetings. But we miss them when we're looking in too narrow a direction or asking the wrong questions.
This week, let's explore how to uncover these patterns (both obvious and subtle) so you can turn them into sustainable routines that actually support who you are...
Pattern-to-Practice
When I share stories like the one above, there's often a moment of "oh, that makes it sound so easy." Quickly followed by... "but how do I actually find my patterns?"
When it comes to understanding your energy, you are learning a new language.
Your body's language.
Just like any language, it has its own:
- Vocabulary (energy levels, physical sensations, emotional states)
- Grammar (how these elements connect and flow together)
- Dialect (your unique way of experiencing and expressing these patterns)
The challenge?
Most of us were taught to override this language rather than understand it. We push through fatigue because "that's what successful people do" or "if I don't do it, no one else will."
We ignore our body's signals because "that's how so-and-so does it and they are where I'd like to be" or "I just need to get to [insert goal post you've chosen] and then I'll be able to slow down and focus on myself."
It's a slippery slope. The easily dismissed early signs of burnout can sneak up on you quickly.
So what happens when we start paying attention?
Research shows that our resistance to seeing patterns typically shows up in four key ways:
- Confirmation Bias: We see what we expect to see.
- Example: Assuming you're "not a morning person" when actually you just need different support to sleep well and transition out of bed than others.
- Lack of Consistency: Starting and stopping tracking makes patterns blur.
- Example: Tracking only on "good" days or when you remember, missing the full picture.
- Overcomplication: Trying to track and change everything at once.
- Example: Monitoring sleep, food, exercise, work, AND social activities simultaneously instead of starting with one area.
- Impatience: Expecting immediate clarity.
- Example: Giving up after a week because you "haven't found anything useful yet."
The key isn't forcing yourself to be a perfect pattern detective. It's about being curious enough to notice, patient enough to validate, and compassionate enough to work with what you discover.
Because while some patterns may be obvious (like crashing after three hours of meetings), others are more subtle (like needing transition time between deep work and team collaboration). Both types are equally valuable and just waiting for you to notice them.
So what's this look like really though... Let's break it down:
THE CORE COMPONENTS
As you build a picture of your energy and how to manage it, you've got five main pieces to consider:
β‘οΈ Energy Flows: How your energy naturally ebbs and flows in cycles
π΄ Sleep's Ripple Effect: The way your sleep quality influences your next day
β½οΈ Fuel Impact: How different foods affect your energy levels
ποΈ Environment Effect: Where you work best (or not) and what supports help
πΆββοΈββ‘οΈ Movement Magic: The connection between physical activity and mental clarity
You have to be discerning because sometimes what looks like a pattern is just a coincidence. Like that one time you had an amazing creative session after your morning coffee and now you're convinced 9am is your "magic hour." (raises hand because been there!)
THE RELIABLE VS. UNRELIABLE TEST
But how do you know if what you're seeing is a real pattern? Here's what to look for:
π Reliable Patterns:
- They show up consistently over time
- Can be recreated under similar conditions
- Make sense with what we know about how bodies work
- They are reviewed with appropriate context (like menstrual cycle impact, travel, etc.)
π Unreliable Patterns:
- Pop up randomly without rhyme or reason
- Change drastically based on things you can't control
- Seem to defy basic biology (like never needing a full night sleep!)
TAKING THINGS FROM PATTERN β‘οΈ PRACTICE
But beyond the basics of pattern finding with energy, we have to do something with it. Let's walk through exactly how you go from pattern-to-practice with the WEAL Method:
π The Witness Phase: Choose a tracking period from 1 to 4 weeks.
Patterns take time to develop so I don't recommend less than a week and for those of us who menstruate you are going to see things vary week-to-week as you move through your cycle anyway. Longer will give you a better set of information to pull patterns from, but more than 4 weeks at a time can lead to overwhelm before you get through phase one. I want you to start small and work up to it, so that you stay excited and motivated to understand your energy patterns.
π§ The Explore Phase: Look for recurring themes.
What consistent results show up at the same times of day? What environments have positive or negative impacts over multiple sessions? Which people or social events have specific impacts on your energy? Head back to the Core Components for ideas of areas to look for patterns and what, if any, patterns are present that connect those 5 categories. You might also look at stress levels, weather changes, health fluctuations/chronic pain impact, and any other variables that are unique to you.
You might need to kiss a few frogs (routines) before you find a supportive routine. Here's what that looks like:
π± The Adapt Phase: Outline a 2-week phase to test adjustments to what you found.
The most important thing you can do in this phase is to move forward with the spirit of play in mind. Set up tests without expectation for what you'll find and set a goal for that 2 week phase.
Here's an example from a client:
During their tracking period, they noticed working from the same desk every day made them drag their feet, avoid certain tasks (or their desk altogether.) Hello procrastination and buh-bye focus. Instead of making assumptions about who they are because of it, we got curious about this pattern.
The experiment they designed was simple: For the next two weeks, they would work from a coffee shop (but you could do the patio, a library, maybe your building's common area) for 2-3 hours, a twice a week. They kept track of their energy and focus levels to see if the location variety made a difference.
The key here was about testing if the pattern they noticed (same location = decreased focus) was actually reliable. By keeping the experiment timeframe defined and the changes small, they could gather clear understanding without overwhelming their existing routines.
π The Learn + Loop Phase: Analyze what happens!
Once you begin your 2 week period, you are officially in your Learn + Loop phase because you are going to start again at the Witness phase. Using those skills of capturing patterns while you complete the 2 week period, then moving back into the Explore phase to analyze what you found. Depending on what you find, from there you may feel like it was successful and for the next 3+ months you make that your new routine OR if it didn't really help much, you may decide to look at the info from the before and after and look for a pattern based on both.
The important thing is to use this framework as a guide to discover what is useful for you. Rinse and repeat, as needed.
I've been tracking my energy on and off for 6 years and just last week I laid out a 2-week goal for streamlining my process for writing this newsletter and now I'm back to Witness phase to see how well it does or doesn't support me.
The process is never perfect, but you get to learn from my and my client's mistakes. Here's some common pitfalls you can avoid:
- Trying to change everything at once (seriously, not worth it)
- Copying someone else's perfect routine (you might get lucky, but you might not)
- Getting too rigid with your new system (it needs to handle the curveballs)
- Forgetting to reassess as life changes (set reminders to check-in with yourself)
- Missing signals that something needs adjusting (we can still override our body's warnings as we learn to look for things, don't beat yourself up about it. Once you notice though, make sure you address it!)
The real test of a pattern isn't just noticing it...
But building something sustainable from it.
The clients I mentioned earlier didn't just notice they needed something to change, they had to experiment with how to actually make it happen.
Remember, you're making an investment in yourself here. π«Ά
Research shows it typically takes 1-3 months to really confirm a pattern and build a reliable routine from it. That's not because we're slow learners, but because we need to see how patterns hold up across different life scenarios.
Overhaulling your entire schedule overnight can't and won't support the reliable, long-term changes you are looking for in the day-to-day. Gradually expansion is your bestie here!
This brings us to this week's exercise...
Try This:
The Pattern-to-Practice Experiment
Last week you started look at how much energy cost for various activities and how different aspects of yesterday impacted today's energy with the Energy Cost Calculator exercise. This week, I want you to take one of those observations and through the Explore and Adapt Phases and choose one pattern to set up into a 2-week test towards a more supportive routine.
HOW-TO:
STEP ONE: Review your tracking + Choose one pattern (15-20 min)
- Look for any recurring observations about your energy, environment, or activities
- For example:
- "I seem to focus better after a walk"
- "My energy always dips at 3pm"
- "I have better days when I start slow without my phone"
- For example:
- Ask yourself these questions for a starting place:
- What energy levels show up at the same times of day?
- What environments has positive or negative impacts over multiple sessions?
- Which activities have specific impacts on your energy?
- Start with something simple, looking for things that recur 2-3 times.
STEP TWO: Set a goal and design your 2-week test (15-30 min)
- Note any conditions related to your pattern.
- For example:
- "I enjoy outdoor walks more, but walkpad time still increases my focus"
- "When I'm working from a coffee shop, I don't have a 3pm dip"
- "I had a really good day on [X] even though I started with my phone, but I was running on adrenaline all day"
- For example:
- List any variables that had an affect like time of day, duration, location, etc.
- Set the goal for your 2-week test based on your pattern.
- For example:
- "Increase afternoon focus by scheduling walks during/after lunch."
- "Reduce 3pm energy crashes by examining how sleep and food the day before and day of contribute"
- "Spend 3 days a week minimum without phone until after my first focus block"
- For example:
- Note how you will track insights during the 2-week test.
STEP THREE: Test your pattern over the next 2-weeks (5-15 min per day)
- Test your goal at least 2-3 times a week, trying to recreate the conditions you noted
- Track what happens using your chosen method
- Note any variations or exceptions
- Pay attention to how consistently the pattern shows up
PERSONALIZATION IDEAS:
- Set specific check-in alarms for once a day to note any observations.
- Use a notes app if paper tracking feels overwhelming. (I've been thinking about making a spreadsheet template to share with subscribers, click here if you'd be interested in one!)
- Use voice notes or voice-to-text if writing feels like too much.
- Create environment triggers to remind you to observe (like a post-it on your laptop, fridge, bathroom mirror, etc.)
- Ask a friend, coworker, or coach to be your accountability partner.
REMEMBER:
This isn't about finding the "perfect" pattern or routine. It's about gathering information to build routines that actually support who you are. Some patterns will be obvious and consistent, others might be subtle or vary across seldom/occasional occurences. Both are valuable discoveries π
Start small, stay curious, and remember that each observation (even if it doesn't become a pattern) is teaching you something about how you work best!
I did my version of the "coffee with my younger self" trend this week where I met up with both my younger and future self.
I wrote several versions before I finally landed on the one I published where it felt like what might really happen from both versions of me.
Here's a hard truth that smacked me upside the head in that brainstorming session but wasn't right for the post itself:
You have to put in the work to discover who you are in order to know which choices will align with your energy.
WHAT I'M LOVING:
- This video reminds me of being a kid and visiting the Strip in Vegas to watch the street artists create these paintings on an overturned 5 gallon buckets. #nostalgia
- It's officially Love is Blind time again. This season feels different (not necessarily in a good way) and I'm curious to see how it plays out.
- This may just be a me thing but I don't play games on my phone outside of like Sudoku. Now most games have ads that are playable (including Sudoku π« ) and I will play the ones I like to pass the time of the ad. Unfortunately, most game ads are bait and switch because the ad you play isn't actually in the game. There is one ad that I love and would absolutely choose to play a game on my phone for but alas, it is one such ad. So I was complaining about it to my partner and they found a game with the same premise that's honestly better. Not sponsored just kinda love it. I mean, it's cats... in a mini mart... π
HAVING A GREAT TIME HERE?
Here's a few ways you can let me know:
- Option 1: π Share with a fellow creative or business owner. Community starts with each of us and friends don't let friends chase their dreams at the expense of their mental health! If you know someone seeking more sustainability and harmony in their life and/or business, send this their way.
- Option 2: π Say hi! Hit reply and share a sentence or two about anything you enjoyed or hit home for you. I always hope these words find the right people at the right time, but it's always makes my day to hear from you!
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