Energy Framework Part 2

Ashley Richmond -

Hello!

Welcome to Monday.

This week, we’re covering part 2 of a 3-part energy-boosting framework.

If you missed last week’s issue, you can read it here.

Energy is crucial. Without adequate energy, you can’t show up as your best self in the world. So you must address it and take steps to improve it.

Today we’re covering daytime practices you can use to boost your energy levels.

The Daytime Practices

This part has 5 habits:

  1. Execute
  2. Sunlight
  3. Movement
  4. Coffee
  5. Food

Execute

You have clarity on your goals and you’ve built momentum with your morning routine.

Now it’s time to execute.

  • Remove all distractions (phone, notifications, sound (use noise-cancelling headphones))
  • Sit down and focus on ONE task
  • Do nothing else until that task is done

Sunlight

We addressed your morning sunlight exposure in your morning routine.

But sunlight exposure all day long is crucial for optimizing your energy.

Aim to get 2+ hours of total sunlight exposure each day.

If the sun isn’t out, get outside anyway. It’s way brighter than inside, and we want that bright light hitting our eyes.

Movement

  • Stand more than you sit
  • Lift weights 3–4x per week
  • Move intensely 1–2x per week
  • Aim to take 10,000 steps each day
  • Don’t sit for longer than an hour at a time

Movement generates energy.

Sitting for long periods of time will lead to stagnation.

Prioritize movement throughout your day.

Coffee

Caffeine is the most widely used neuroenhancer in the world.

And for good reason. Coffee is incredibly beneficial for increasing energy levels and mental + physical performance.

But, you want to avoid it for the first 60–90 minutes of your day and the last 10 hours of your day.

Food

What you eat has a huge impact on your energy levels.

Here are some guidelines:

  • Avoid seed oils
  • Avoid sugar
  • Avoid anything processed or refined
  • Opt for single-ingredient foods
  • Eat lots of protein
  • Eat lots of high-quality fats

That’s it for our daily practices.

Next week we’ll go over how to optimize your evening routine to generate clarity and reset before tomorrow.

Before You Go

Whenever you’re ready, here are 4 ways I can help you:

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