← The Rachel Hollis Podcast
The Rachel Hollis Podcast
972 | Better This Week: Your Energy
00:42:36
Upgrade to the Ad Free Premium Podcast Experience - https://rachelhollis.supercast.com Get your copy of Rachel's Book Here: Audible, Amazon, Barnes & Noble, Books-A-Millon, Bookshop.org, or wherever books are sold! To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices In this episode of The Rachel Hollis Podcast, Rachel explores the habits and choices that have the biggest impact on daily energy levels, arguing that most people are operating far below their full capacity without realizing it. She encourages listeners to identify what drains and restores their energy, from social media and unresolved decisions to movement, sunlight, laughter, and meaningful relationships. Rachel also shares practical strategies for creating more energy throughout the week, including tracking energy patterns, protecting peak productivity hours, limiting distractions, and...
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- [00:00]
Rachel Hollis
From corner stores to content creators, businesses are what keep the world moving. But no matter what type of business you're running, staying connected is crucial to success. That's why millions of business owners rely on Spectrum Business for fast, reliable Internet, advanced wi fi, phone, TV and mobile services. Shop packages built for your business budget with tailored connectivity solutions. Plus Spectrum Business even offers 100% US based customer support. 24. 7 Visit spectrum.com business to learn more. Restrictions apply Services not available in all areas Lysol is known for proven disinfection and today it also delivers a clean that smells great including lavender scent. Lysol Disinfection Wipes All Purpose Cleaner spray and power Toilet bowl Cleaner clean and kill 99% of viruses and bacteria. The all purpose cleaner can be used on hard, non porous surfaces in the kitchen and the bathroom. Disinfecting wipes help clean everyday surfaces like remotes, tablets and smartphones. And the Power Toilet Bowl Cleaner disinfects both the toilet brush and the bowl for two in one disinfection. Don't just clean Lysol clean. I am obsessed with energy. And I don't mean the woo woo spiritual kind though I am obsessed with that too. I mean having all the energy to do all the things that I want to do to accomplish all the things on my results list, to finish up my work strong, then to go into the house in the evening and be an incredible mom and an incredible wife and have the energy to support those means. If you ask my husband right now, you said what is the one thing that Rachel cares about most when it comes to her health? He would immediately answer energy. If you ask my husband what is the one thing that Rachel gets most upset about if she doesn't have it would be energy. I don't care about anything. I don't care about how my body looks. I don't care about six pack abs. But having all of the energy that I need to get all the things done is so freaking important to me. And honestly, nothing feels more depressing than not having energy. So today we're going to talk about the choices that we make and the things that we do that can give us more oomph. I want to get through each and every day without that 3pm slump. I don't want to depend on copious amounts of caffeine in order to function. I don't want to deal with brain fog, not ever. And if you are in my camp, if you also want to not feel tired all the time, let's just go through some Things that might help shift and change your energy this week. This is part of a new series I'm launching today called Better this Week. In each one of these weekly episodes, we're going to dive into a particular topic and discuss. Discuss how you can improve the quality of this one area of your life before the week is over. I know, it seems so fun. So let's dig in. Let's talk about energy. Not morning routine, not how much you're sleeping, not the vitamins you're taking. We will touch on those in another episode, I'm sure. But that's not what this episode is about. This episode is about the fact that most of us are walking around running on. What do we Want to guess? 60% of our actual capacity. And maybe we have been doing it for so long, we just think that this is how we are. We think this is how we function. And we figured out the workarounds, right? Like, we know we could have a little hit of sugar, or we know we can have some extra espresso, but we've gotten so used to being tired that we think tired is our personality. And, babe, it's not.
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Rachel Dimita
We.
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Rachel Hollis
We rebuke that. Let's, like, let's call that the devil's work. We're not going to buy into that mythology. Because if you buy into the mythology that this is all the energy you're ever going to have, your energy is going to get less and less and less. If you don't understand that you deserve and are capable of generating the amount of energy you want for the life you want to have, then you won't actually pursue the means to acquire it. One of my favorite quotes is the power plant doesn't have energy. The power plant makes energy. That's where we have to start this conversation with, is understanding that you generate energy in yourself based on the choices that you make. Let's start by doing a little bit of an energy audit. Something I want you to think about is how the term tired means totally different things, right? Sometimes we are physically tired. Your body is depleted. Maybe you need some sleep. Maybe you need water. Maybe you did leg day. Now you can barely walk. Whatever the reason, the tired is in your body. That one's pretty straightforward. Then there's mental tired, mental exhaustion. You have been making decisions all day. Maybe you've been making decisions for 40 years and your brain is totally bust. You feel super exhausted. At the end of the day, even if you didn't do anything physically demanding, you're just like, mush. I definitely have days If I try and record too many podcasts in a day, or if I go really hard on editing a book, I can get to the end of a day and feel like just so, I don't know, like my brain is scrambled eggs and I can't really make sense of things and I can't think very well. That is mental fatigue. Then the third kind of tired is emotionally exhausted. And this one is pretty sneaky because you feel drained by what you did or who you were around or what you're being asked to carry.
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Nordstrom Rack Announcer
Right?
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Rachel Hollis
So this is the kind of tired that even if you did go take a nap, it wouldn't fully fix the tired that you're feeling. And here's something kind of interesting. I found a research study which talked about something called ultradian rhythms. You know, I love to geek out about some science, I promise I won't go too hardcore. But think about it for a second. We all have heard about so circadian rhythms and what happens in the course of a 24 hour period. But when people research energy, they find that human beings function in ultradium rhythms, which is about every 90 minutes, meaning that we will cycle through high energy levels and lower energy levels over and over and over roughly every 90 minutes of our day. Our bodies are designed to to need a rest break built into the ultradian rhythm. Let's be real for a second. How long are you actually taking breaks in the midst of your day to sort of reset your mind, step away from the task, maybe stand up and move your body and then come back? We're going to jump back into this idea, but let's just keep going on what you actually need. So here's what I find most interesting about that mid afternoon slump, which is something that almost every single person I know has experience to some degree. What's really interesting about this to me is not that it happens, it's that we are always surprised by it. And not only are we surprised by it, but we're like upset by it. Instead of understanding that your body is going to naturally go through these cycles and if you can learn to work with your body instead of against your body, it can be a huge unlock for you. For anybody listening who has a uterus and has ever experienced a menstrual cycle, that's a whole different kind of rhythm. And when you learn to work with what your body is naturally doing, week over week, you get better results. The same is true for understanding these 90 minute cycles. So the issue is not that your body is going to have that dip the issue is that you think that it shouldn't. So you literally build your entire life around the fact that you're not supposed to get tired at any point during the day. You tell yourself that the only time that you're supposed to sleep is at night. And then you beat yourself up for having slumps in your energy, even though it's a totally normal thing to do. So the first thing that I want you to do, and this is the foundation for everything we're gonna talk about, is just start noticing. So for the next few days, pay attention to when your energy is high and when your energy isn't. Don't change anything about your day at all. Just start by noticing what times of day you feel like you're at your best and what times of day you hit a wall and see if you can identify any patterns, because in that pattern is the power to unlock your perfect energy day, which, spoiler alert, is not the same as my perfect energy day. Or your sister or your mama or your husband. We all have different energy at different times and we all have different energy levels than each other. I have family members who are super low energy people. They don't really want to go out. They want to hang out at home. They're really happy and chill in their life and they're just not high energy and it works for them and they're happy. They're so who cares? If you are not a high energy person and you don't want to have more energy, then keep on trucking. But I'm assuming that you're listening to this episode because you want to have more energy in a day or you remember a time when you did have more energy and you want to get that energy back. Let's talk about what is draining your energy. We've talked about going through the cycle of your day understanding that it's normal. You're going to start to pay attention. You're going to start to notice when energy rises, when it dips. But now that we're in that mode of paying attention, let's talk about what actually steals your energy from you. If most of us got together and we all sat around drinking coffee and we did an honest audit of our energy level, I think we would be shocked to hear how much of your energy is being stolen. We'll get into it, is being given away, is being leeched out of you by people and places and choices that you make. All of these things are happening. But when you get together with other people, you start talking about it and you hear someone Say they're think you're like, oh my gosh, me too. See, we don't realize what's leeching our energy because it's our life. We're in this life, we're in these situations. We have our family, we have our friends. We're dealing with the same stuff over and over. So you might not realize which parts of it are actually taking the energy of you. Let me give you a great example of this. If you don't understand the things that take your energy, then you don't understand which part of the thing takes your energy. So, for instance, my daughter knocked on my door last night about 2am she's nine years old. And we have a joke at this point that, like, there are three reasons that you can knock on my door after everyone's asleep. Number one, you're scared. You had a bad dream, you need a hug, you need to wake me up for that reason. Number two, you're sick. If you're sick for any reason, you need your mama, you go ahead and knock on my door. Number three, the house is on fire and I am not aware. Those are the three reasons. If there is anything else going on, we're like, sister, you go ahead and work that out on your own. Okay? All that to say I have PTSD from lots of stuff that has happened, but in particular from being a teenager. And my PTSD is very closely tied with loud noises I don't recognize. I think most of you know my story, but when I was a teenager, my older brother took his own life and he took his life with a gun. So you can understand why a loud bang that I am not expecting is actually terrifying for me. It's not just scary, it's not just startling. It is terrifying. And I've done a ton of work and it's still there. And I think it probably will always be there, and that's okay. So Noah knocked on the door at 2am and a little girl who's had a nightmare knocks on an old door from the 1800s. Like, the police have arrived, right? Like, the SWAT team just got here. Noah's like, like the most aggressive knock you've ever heard, which is totally her, right? She's a little girl and she's scared. And I got out of bed. She just needed a hug and like, to be walked back to bed. She was fine. But I got back in bed and I was. My heart was racing like life or death. Like, I was so scared. If my husband had been awake, like, I think that he would have felt the bed shaking. I was so freaked out. That situation in itself is not actually scary. It's not depleting. But if there are other things, if there's like sort of this underlying thing in the moment, it will feel more dramatic, draining, or more scary or more whatever to you. So the reason you have to do an energy audit is that you have to understand not just like, where does the energy leak or who does it leak to, but why. So, for instance, it would be easy for me to be like, these dang kids, always waking me up in the night, you know, that kind of thing. And I would, on a surface level, blame it on parenting or blame it on my kids. Actually has nothing to do with the kids. It's a childhood trauma piece for me. But if you don't understand why, then you don't understand what to do. So I encourage you to do your own energy audit, which looks like going through your own day and just assessing which things sort of pulled energy away from you and which things gave energy to you. Is this an energy vacuum? Is this an energy vampire? Is this an energy suck? Or is this something that you leave the experience and you actually feel like you have more energy? Think about this. Think about a friend or a family member that whenever you get around them, it's like you just got an injection of joy. They make you laugh, they're so funny. Like you always want to hang out with them. It's going to be a good time. And when you leave, you feel so much more energy, right? That's one kind of friend. Now imagine a friend or a family member that whenever you get around them, you leave and you are so depleted. Maybe they're the vacuum of fun, right? They just suck all the fun out of the room. Maybe they are negative Nelly. Maybe they are Debbie Downer. Maybe every time you hang out with them, they're like, feline leukemia is on the rise. Like they're just telling you terrible things you don't want to know. Quick question for parents. When was your child's last eye exam? Myopia, or nearsightedness, is becoming more common in kids. And it's not just about needing stronger glasses. If myopia continues to progress untreated, it may increase the risk of more serious vision complications later in life. The good news? An eye doctor can help identify myopia early and recommend options designed to help manage it over time. One of those options is Essilor Stellist lenses. Stellist lenses are designed specifically for children and are part of an approach to myopia management that corrects their vision while supporting eye health as their eyes continue to grow. They look like regular eyeglasses, but they're purpose built for young wearers. Every child's vision is different, which is why starting with a professional eye exam matters. If you have concerns or even just questions, your eye doctor can guide you through what solution is best for your child. Visit essilor.com to learn more about stylist lenses and to find an Essilor expert eye care professional near you. From corner stores to content creators, businesses are what keep the world moving. But no matter what type of business you're running, staying connected is crucial to success. That's why millions of business owners rely on Spectrum Business for fast, reliable Internet, advanced WI fi, phone, TV and mobile services. Shop packages built for your business budget with tailored connectivity solutions. Plus Spectrum Business even offers 100% US based customer support 24. 7 Visit spectrum.combusiness to learn more. Restrictions apply Services not available in all areas. Whatever the version of that friend is, we know the difference, right? We know what it feels like to be around someone who gives us some energy and someone who takes energy away. So I want you to go through your day and go through the next few days and just notice where you get filled up and where you get depleted. While you are doing that, I would love to, as your buddy, just point out some areas that you might be losing energy and you don't realize it. Okay? The number one place that you are most likely having energy sucked out of you is your phone. It is. You know it, I know it, but let's just unpack it. Every single time you are distracted by that phone, every single time that phone brings you bad news. Every single time that phone is asking you to do something, respond to an email, respond to a text, answer the phone. Every single time requires your attention. And you might have your attention drawn to that phone a thousand times today. Right? Let's talk about the fact that you open up the news app or you open up a social media app. Do you get energy from that experience or does it take energy from you? Please pay attention to this. It is the simplest thing in the world to me. People are like I am so drained by doom scrolling. I feel like crap. I hate the way I feel when I, you know, accidentally watch TikTok for three hours. Really babe, you don't need a special answer. Just stop doing it. Stop opening up the app. Remove that app from your home screen. Challenge yourself not to do it. Do not think that you're going to magically have some incredible ability to ignore this algorithm, which is way more powerful than you. Don't tell yourself, I'm just going to go on for 10 minutes. No, you're not. If you are struggling with scrolling too much, you gotta quit cold turkey. If you open up my phone right now, I have my apps. Like I have Instagram and I have YouTube. They are not on my home screen. As much as I will go to social media apps, I have to actually go search for them. They're not saved. They're nowhere. They're nothing. So I actually have to go in and type it in. Because if I see that box, right? If I see Instagram and the little icon for the app on my home screen, I'm like, oh, let's go see what's going on on Instagram. Fast forward two hours, right? It's gone beyond the fact that I have way more things to accomplish in my life and I do not have time to waste scrolling. I don't like the way I feel on the other side of that. My one exception to this rule, though, this is not social media, but I feel like it's a little hack. If you struggle with scrolling and you don't want to consume social. I go on Pinterest. I find Pinterest really creative. I find it really inspiring. I make a bunch of boards no one will ever see. They're just for me. I'll decorate a fake room. I just. I find it so fun. I'm so dorky. But I'm not being served anything. It's not videos, it's just pictures. So that's my little hack. If maybe that would be helpful for you. But social media is a huge, huge energy suck, period. The second thing that might be taking your energy, pay attention to this. Making decisions. Decision fatigue is a real thing. You know like how Steve Jobs very famously wore all black and then there was like a minute where the Facebook guy, he also was wearing the same outfit every day. There's only a certain amount of decisions your brain can make properly in a day. And so there are a lot of people who try and limit the number of decisions so they. I don't have to think about it, but I wonder how many decisions you currently make in a day. And even worse than this. Omg, I'm about to call someone out. If you are indecisive, if you need to make a handful of decisions in a day and the first two, you can't decide. You just keep going back and forth and back and forth. Oh, my gosh, that's where all your energy is going, make a decision and make it the right one. This is your advice from big sister today. Make a decision. Period. Make it the right one. You guys have it inverted. You think that you have to figure out the perfect right decision before you make it. No, that is not how life works. You are never going to know if it was the right choice. You commit to something. You do not look backwards. And whatever you decided to do, make it the right choice. Period. Period. Period. Okay, that is like the easiest, fastest way. I was talking to y' all about the. I was talking to you guys the other day about this research that I found that. I'm sorry I keep talking to you about my nerdy dorky reading, but I found this really fascinating that one of the most stressful things in the human experience is when you don't finish things. They did all this study, like the different kinds of stress and the kind that was most stressful to humans was when something was left open. You know, you had a hard conversation with your sister, but you didn't really like land that plane. And so you're like, is she still mad at me? What she thinking? And you're kind of anticipating the conversation is going to keep going or you need to make that call to like close down that account, but you haven't done it. And just the not finishing the thing, the worrying about the thing that you haven't finished and all the projects that you need to do and all the decisions you need to make is way worse than just making them. Okay. Decision fatigue is real. You do not have to have the perfect choice. I promise you. Just choose something. It will save so much emotional stress you do not realize you are currently holding on to. Number three is people. This is a massive drain. I talked about this earlier. The like energy vampire versus the energy fairy godmother who's like giving you all good things. The people in your life sometimes come with a cost when it comes to your energy. Even think about being a parent, if you have a two year old, that two year old requires a ton of energy. I have teenagers, two of which are basically grown men, still requiring a ton of energy. But at the same time, those children, my family, my favorite people on the planet, also give me energy. It's okay that things deplete you as long as there's a balance to it. Where we get it twisted is when we have these people in our lives. Oftentimes they're there because of historical reasons, like they've been your friend for 10 years or they're your in laws or they're your grouchy aunt that you don't feel like you could cut ties with, that you have to deal with them. And that energy zap happens every single time. You are going to have to decide how you deal with those people, whether it's something where you have the courage to cut them out of your life or at the very least, if you feel like you still have to deal with them. Like, let's say they're your co workers, that you do some work to prepare yourself energetically before you go into situations with those people. There's a bunch of different ways to approach it, but the biggest thing I want you to take out today, because we're trying to fix this problem within the week is, is who are the people that take the most energy? And if the people that take the most energy are not your children or your spouse or someone that you have to see all the time and you can create some distance, that's one of the fastest ways to improve the quality of your energy. Okay, my last one for the things that are sucking energy out of your life, draining energy. Y' all aren't going to want to hear this, but it's me, so you're going to hear it. You're not moving your body every day, period. The power plant doesn't have energy. The power plant makes energy. If you want more energy, I know this sounds counterintuitive, but if you want more energy, you have to actually generate it. And you generate it by using the energy that you've got to make more. And maybe today you go walk a mile and it feels like impossible. And the next day you walk a mile, and the next day you walk a mile. And a week from now you go to walk a mile mile, and you're like, oh, this is actually nice. I don't feel so winded. I don't feel so tired. I don't feel like I'm going to die. I don't feel like I'm going to pee my pants. This is awesome. And every single time, you get a little bit more and a little bit more for 100 reasons, guys, you need to be moving your body every Single day for 30 minutes. Minimum. Minimum. Okay? There is no way around this. You do what you can with what you've got. Wherever you're at. You don't have to go to a boutique fitness studio. You don't have to do CrossFit. You don't have to do hiit. You don't have to do anything crazy. You don't have to have a gym. You don't have to do strength training. I don't care what you do. But for 30 minutes every day, if your heart rate was elevated, if you got outside, especially got some sun on your face, got some oxygen in your lungs, and you moved your body, if you did that every single day, seven days a week, just that one change in your life would change the overall quality of your life by I don't even know how much, period. If you are struggling with energy, I know this sounds counterintuitive. You're like, I'm tired. Yes, I know you're tired. But one of the reasons that you're tired, you got to get that blood pumping. You got to get things moving. Okay, ladies. If you're in that phase where your body is just doing new things, sleep's weird, energy's weird, cravings also weird. You are not alone. It's totally normal. Menopause and perimenopause just means your body needs a little support. And sprouts makes that support easier so you can start feeling more like you. Tons of fresh organic produce for fiber, sprouts, protein, and creatine to keep your muscles and bones strong and your energy up. And supplements that can help you manage mood shifts. So whether it's perimenopause, menopause, or any other health journey, it's easier at sprouts Farmer's Market. This show is sponsored by BetterHelp. For some people, summer is their favorite season, right? There are grill outs and cookouts, and maybe you go to the beach or you take a vacation. For those of us who are parents, it also means the kids are out of school. And while it's awesome and fun, it can also be super overwhelming to juggle all of the things and to not have the childcare that you're used to. And we don't talk about that enough. And when there's any subject in life that we don't talk about enough, it's a really good thing to bring up with your therapist. That's where BetterHelp comes in. Therapy online with the world's largest online therapy platform can help you understand your needs and help you feel confident setting boundaries and knowing how to take better care of yourself this summer so you can take care of everybody else. You just take a quick questionnaire, you identify your preferences, and BetterHelp will match you with your initial therapist to see if they'll work for you. You don't have to say yes to everything this summer, find support in therapy. Sign up and get 10% off at betterhelp.com Rach that's betterhelp.com/rape. Let me use this opportunity to say if you are digging this kind of conversation, if you like a bit of a challenge, like you want loving friend, but also I'm going to challenge you to do the dang thing. If any of this is landing for you and you're new to our community, I want to make sure that you know about premium podcasts. So the premium version of this podcast is all of the episodes I do every single month completely ad free. But that's not the sexy part. The sexy part is a monthly class. So this class shows up in video and audio, comes with its own worksheet. It has a community of people who are working on themselves. Premium podcast is specifically for people who are working on their lives. They're into personal development, they want to grow, they want to achieve those goals and they want a way to do that within some kind of structure. And Premium podcast is $10 a month. So if you are interested in taking a deeper dive, you can check out the information about that in the show's description. Okay, we have talked about the drains on our energy. Let's talk about the good stuff. Let's talk about the things that actually give us energy. When I say us specifically, I mean myself. I want to talk about the things that I do each and every day that I feel like really contribute to having more robust energy. And it might not be what you think. I'm gonna say I wanna give you the list of stuff that you can actually do this week. And then I do I have to also tell you some things that I think will help you with long term energy, which is really important. Okay, let's start with long term stuff and then we'll move into the things that are quick fixes for this week. Biggest long term change in your energy level. If you are a woman, if you are a man, if you are 20, if you are 60. 60, I do not care. You should have your blood work done. You should have your blood work done. This is so freaking huge. Especially if you feel like you used to have more energy than you do. I really want to speak to those of you who feel like you're getting older and quote, this is just what happens when you age. Yes, things are different when you age. Right? It's a different body than it was 20 years ago. But believing that that means that body has no energy or body has brain fog. You are buying into a lie that is going to hurt you and it will get worse, have your lab work done. It is the only way that I know of that you can look at what's going on and see, like, actually functionally, is there something you could be doing to give you better energy? The biggest example I have of this in my life, this has happened so many times. It's. I feel kind of stupid for how often it's happened. I have low blood pressure. Okay. I just naturally have low blood pressure. It runs in my family. I also am anemic. I've been anemic on and off most of my adult life. Right. I am also in perimenopause, which means your girl has a heavier period than she wishes she had. Okay. All that to say it means that every single month I lose a lot of blood. If you have low blood pressure and low iron and you lose a lot of blood, I mean, give me a scenario for someone who is going to naturally experience really low energy in their body. Here's the crazy thing though. Sometimes we experience these bodily changes that make us feel low energy. But the low energy feels emotional, not physical. I cannot explain to you how much the exact low iron feeling feels like depression. I have had real depression in my life. So when I started to experience these really low iron time periods, I was like, I'm getting depressed. I have depression again. And it would really freak me out and I would go to therapy and I would do all these things and then finally it would click in what was going on. And I would start taking iron supplements and I would start incorporating more spinach, more beans, more occasional red meat, whatever, and I started to feel so much better. This has happened to me probably five times in the last five years. It's like I forget what's happening. So I just want to say that because if you have your blood work done, particularly if you're working with a doctor who is a functional medicine doctor, they will see, oh, your vitamin B is low. Okay, so let's take a vitamin B complex. Oh, your iron is low. Let's give you some iron. There are often over the counter supplements that they can give you which will help with your energy levels. So, yeah, having blood work done I think is so freaking huge to long term energy. Please, please, please consider it if that is something that you can do. Long term energy for me, I already said it, but I'm going to reemphasize moving your body every day. Absolutely huge in getting that energy and feeling better. And can I add a new one that's happening in my life that I really think is Contributing as well. You know how there are bodybuilders or football players who do something called two a day? Have you ever heard of a two a day? If you're not familiar, that is when you do two workouts a day. Wild. Crazy. I want to tell you, I'm that girl. I'm really not. I'm not going to go to the gym twice in a day. Why? Why would I do that? I've told you before, I'm getting that 30 minutes in, getting that heart rate up, getting what I need to do. I'm in, I'm out. My husband went to the gym today for an hour and a half. He came out, I was like, are you okay? And he said, I just. I was feeling great, just wanted to do more. He's like, I did it. Head to toe, full body. I was like, congratulations. That's not me. But we have started doing something that we call twilight tennis.
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Nordstrom Rack Announcer
Yeah.
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Rachel Hollis
You didn't think I was going to go there. The rental house that we're in here in the Hudson Valley has a tennis court. Obnoxious. I know. Who are we? The Roosevelts? The Kennedys out here playing tennis. But we have this tennis court which we've never had before. So we got rackets. And now that the weather's nicer, every single night, we eat dinner. And then the whole fam, all six of us, because Jackson's home now, the whole fam goes to the tennis court. We play twilight tennis, tennis. And I'm doing two A days on accident. And for clarity, I am terrible at tennis. I am so not good. But I'm crazy competitive with my teenage sons. So it's like absolutely ridiculous because I'm not very good. But then I'm so angry that I hit that ball out. But we laugh our butts off. We play music, so we bring out our little speaker. Oftentimes we're playing Broadway show tunes and we're like doing the lines to Hamilton or Dear Evan Hansen while playing doubles tennis. Me and Kez on Jackson and Sawyer. The little kids are our ball kids. It is so much fun. It is getting more exercise into my day. I am laughing with my family. Highly recommend finding something at a different time of day than your daily movement to add a little more movement in. In getting steps in is a great option. Going on a walk after dinner, great option. But look for something, especially if you can find a way. Like we're. We're incorporating all the things. We got the show tunes, we got the laughter, we got the physical movement. We got family Time. The energy level for this summer so far is feeling fantastic. So those are some like long term things for me. Here's stuff that you can do this week to have more energy. Number one, sunlight. Sunlight. If you feel like you need sunblock, you do whatever you need in that capacity. Sunlight is on my list because vitamin D is so important. This also anytime that we can combine multiple things that contribute to positive energy in our lives, we should do that them. So if you can get that daily movement while you're out in the sun, awesome. The next thing Laughter. Laughter is huge. Listen to a comedy podcast. Go watch standup on HBO or Netflix. Like find moments to laugh. Call your funniest friend and have her tell you about her life on the dating app. Like, just do whatever you can to find moments. Sense of levity to find moments of like, it is not that deep, it is not that serious. Can we laugh about something today? Can we find something to feel joy about? Because that is going to contribute to those feelings that are helping you with your energy or hurting your energy. The next thing that I want you to think about because I know you are productive, queen or king, you want to get stuff done. Whether it's personal or professional. People do not listen to me for kicks. They listen to me because they're like, give me some ideas for how to do the things and how to achieve the goals. Awesome. Let's talk about it. When it comes to your energy, you are going to have peak hours. This is the times when your brain is is the sharpest. It's going to be all day long. It is the time of the day when your mood is the best that it's going to be. This is when your creativity is flowing. For some people, that's in the morning. But then there are people who are night owls who don't feel like their creativity comes online until the evening. Whatever your time of day is, certainly you have a window. Have you ever paid attention to when that window is? I mention it because over the last decade of doing this work, I interact so often with people who are entrepreneurs or building something on the side. And I cannot tell you how many people in those categories give away their best energy hour to email, right? To answering questions, to returning calls. They're on social media, they're responding to other people's requests. They're sitting in a meeting that should have been an email. They don't block out and guardrail those sacred energy hours to ensure that in that time period when their mind is at its absolute best, they are working on the things that matter to them, your creative work, your goals, the things that you actually care about. Are you putting those into the time period when your energy is best to pull them off? Here's an interesting way to look at this. What if you gave the very best version of yourself to the things that actually matter to you? What if your biggest goal, right? Or the thing that you really, really want to see come to fruition? Or how you want to show up as a mama, how you to show up as a husband? Like taking care of the people that you love most. What if you did those things? You encourage the quality moments with what matters most when you are most capable of doing a great job at it. You have got to get hardcore about protecting the time of day when your energy is its best. What can you do to control your calendar? Right? What can you do to block out the time? What can you do to make sure that at least once a week, at least one day a week, we all have one day a week. We do where we can control our calendar at least one day a week during a 90 minute cycle when you think your energy is at the best, dedicate that time to you and make it sacred. Okay, let's wrap up the things that you're going to do to make your energy better this week. Number one, you're gonna track your energy for the next three days. You are gonna notice when your energy is high, when your energy is low. What time of day did that happen and what triggered it? Don't try and fix anything. Just pay attention. Number two, you are going to guard one 90 minute segment this week. Just one. I want you to do it every day, but I know life is not perfect and you don't have full control of your time at all times. Give me one day for 90 minutes where you put it into your calendar and you are working on the thing that matters most to you. Is it a workout? Is it the book you're writing? Is it the goal that you're working toward? You are not responding to emails. You are not doing errands. You are not working for other people. This is your hour. Number three. Leave your phone in the bedroom. Leave your phone in the living room. Leave your phone in rooms that you are not in. If you walk somewhere, if you like walk out of a room and you're like, oh my God, where's my phone? Babe, you got a problem. This is not Linus and his security blanket. If you can't go out of the room without taking your phone with you and don't send Me, a dm? You're like, I am an ER doctor. I am a surgeon, and I have to be great. Wait, we don't need it. You don't need to send me a voice memo. Don't look for the ways that this doesn't apply to you. Don't like. If it doesn't apply to you, then ignore the advice. But for everybody else who is toting that phone around with them like it has the antidote inside, give yourself a break. Number four. Look for one thing every single day that gives you energy and actively pursue it.
- [45:46]
Rachel Dimita
It.
- [45:47]
Rachel Hollis
Is it laughing? Is it your favorite friend? Is it a hug from your spouse? Is it being outside in the sunshine? Is it watching the birds? Is it looking at puppy videos? You choose but one thing every single day. Last piece of advice going back to that science. Close those loops. Close the loops. Have the hard conversation. Pick the thing that is draining you because you keep thinking about it and have the courage to face it.
- [46:14]
Nordstrom Rack Announcer
It.
- [46:15]
Rachel Hollis
Send the email. Have the conversation. Finish the task. It really does help. I think that we underestimate how much of our happiness is directly connected to how much energy we have. At least that's true for me. When I have good energy, when I have sustained energy, I feel capable and strong and like I can show up for my people. When my energy is really low, it makes me feel emotionally low. So I am living my life to generate good and positive energy, physically, mentally, emotionally, at all times. And unfortunately, when I let those habits slip, when I don't pursue life in that way, three or four weeks from now, I'm gonna get into an energy slump. I love to convince myself that I don't need to keep doing these things, that now I just am this person and it's just not true. It is an everyday commitment to the way that I choose to live my life so that I have high energy, good moods, good vibes. It is a choice that I make, and it is a choice that you can make. This has been better this week. I'm Rachel Hollis. Thanks for hanging out with me. I'll be back soon, but until then, as always, I love you and I'm rooting for you. The rachel hollis podcast is produced by me, rachel hollis. It's edited by andrew weller and jack noble.
- [47:55]
Rachel Dimita
What's up, sports fans? I'm Rachel Dimita, here to tell you about my show, Courtside Club. If you love hoops and hot takes, then you're in the right place. Want to hear about Caitlin Clark's unstoppable rise in the WNBA how stars like Wemby and Luka Doncic are dominating the NBA. Or maybe you just want the tea on this week's most viral sports moments. Don't worry, we'll keep you updated on all of it. So grab your popcorn and come hang with us courtside. You can listen to Courtside Club wherever you get your podcasts. Ooey and Ah,
- [48:27]
Rachel Hollis
so good, so good, so good.
- [48:29]
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