🔋 Week 3 – Energy & Environment – Make room for new habits
We’re now in Week 3 of our June wellness calendar. For the first two weeks, you explored your wellness goals and began to carve out space for change. This week’s theme? Managing your energy—a powerful foundation for habit success.
Why Energy Over Time Matters
📃According to APA.org, Psychologist Wendy Wood’s research shows that roughly 43% of our daily actions are automatic. These actions are triggered by context and cues rather than deliberate choice. Habits form when repeated in the same context and are rewarding—energy plays a key role in that process.
When your energy is fragmented or depleted, even small tasks become hurdles. But when you preserve energy—through rest, recovery, and boundaries—you’re primed for effortless action.
❓How do you rest? How do you recover? And what boundaries do you set for yourself? Unfortunately, I generally have to make myself stop and rest. I have explored several ideas to encourage myself to rest more often as well. Some ideas I have been able to find are:
- Taking a 10-minute mid-morning screen break
- Lying down for a non-sleep rest (even just closing your eyes)
- Doing a breathing exercise or mindfulness meditation between tasks
- Listening to calming music or a short nature soundscape
- Going to bed 30 minutes earlier than usual
If the purpose is to reduce overstimulation and reset my mental and physical systems during the day, I personally will try listening to calming music more throughout the day. Sometimes we just get off track and have to be reminded of what has worked before.
Now moving on to recovery. This is important because our energy has been drained, and we have to get it back. Some ideas found for recovery include:
- Taking a walk after a long phone call or stressful meeting
- Scheduling 1 “do nothing” hour on the weekend
- Soaking in a warm bath or using a heating pad
- Eating a nourishing meal after skipping one or eating poorly
- Journaling to clear emotional clutter or gain clarity
- Sitting for 10 minutes by myself and just relaxing and taking deep breaths works for me, I have found. Another name for this is meditation.
What will you do? Do you have a way to recognize and recoup your energy when it has been challenged? Rebuilding helps us reduce the risk of burnout or chronic fatigue.
Setting boundaries. Protect your energy before it is drained. Being proactive and intentional about your energy consumption, is smart and healthy.
- Saying “no” to requests that don’t align with your wellness goals
- Using “Do Not Disturb” on your phone during focus time or rest hours
- Not checking emails after 7:00 PM
- Blocking off one lunch hour per week just for yourself
- Letting people know your new availability as part of your energy plan
Sometimes, the people who ask for your time do not realize that you are depleting your energy. We really can’t expect them to know that. We do know it though. So you must recognize it and do something about it.
🧠 Today’s Calendar Prompt
“Choose something you’ll do daily in July to trigger your goal habit.”
This is a form of habit stacking, where a new habit is anchored to an existing one. Experts like James Clear, drawing on cognitive science, have popularized this method. Researchers have found that habit stacking works because your brain connects new behaviors to familiar routines—like brushing your teeth or making coffee—so you’re more likely to remember and repeat the new habit automatically.
Environmental cues often outweigh pure willpower when building new habits—so shape your cues wisely.
⚙️ How to Energize Your Habit-Stack
- Pick your July trigger
Anchor it to a daily ritual. Examples:- After I brew coffee, I’ll set today’s intention (1 min).
- After I brush my teeth, I’ll do 2‑minute breathing.
- After lunch, I’ll take a 5‑minute walk.
- Lean on energy-smart habits
Energy alignment means minimizing friction: go to bed—and wake—at consistent times; shield your deep work times; schedule micro-breaks to recharge. - Test-drive your stack this week
Use mid‑June to experiment. Does the trigger reliably cue your habit? Does it feel energizing—or draining? Adjust as needed.
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