Learn How to Jump-Start Your Power

04.06.2020 |

Episode #4 of the course Maximize your energy and productivity to live your best life by Linda Hardenstein


Welcome back!

You can already be more productive by being aware of your energy and understanding how important energy is to maximizing your productivity. Let’s step it up! In today’s lesson, I will show you two of the most effective ways to maximize your energy.

Let’s face it, everything takes energy: interacting with people, staying focused, navigating stressful situations and deadlines at work, and dealing with emotions. That’s why it is so important to regenerate your energy throughout the day.

One thing that doesn’t regenerate energy and may work against you is sitting at a desk all day. Sitting for too long can contribute to being overweight and developing type 2 diabetes, heart disease, anxiety, and depression. It can be just as detrimental to your health as smoking.

How much time do you spend sitting? You can use your Fitbit or Apple watch or just a pen and paper and a chart like the one below to track how long you sit in a one-hour period. For example:



In this chart, you can see that there are three blocks of time (9-10, 10-11, and 3-4) where more movement can be introduced.

Now it’s your turn. Use the chart below to track how many minutes you spend sitting.


Are you surprised at the results?

Even if you have a job that requires a great deal of sitting, you can regenerate your energy. How?

Stand up for 1 minute at least every 30 minutes, says Keith Diaz, an associate research scientist at Columbia University Medical Center.

Just by moving, you can release energy that’s stuck from sitting. Moving and getting some exercise can increase your problem-solving capabilities, boost confidence, focus your concentration, and increase your overall productivity.

Another thing you can do is to track the number of steps you take per day. The current recommendation for fitness, heart health, and weight control is to walk 10,000 steps most days of the week. You can count your daily steps using a device like a Fitbit, Apple watch, or a pedometer.

How many steps are you taking every day right now? __________

After reading this, how many steps would you like to take every day to up your power?

How often will you commit to move (the recommended amount is 1 minute every 30 minutes)?

What will help you increase the level of movement every day?

For example, you can say, “I will set an alarm on my Fitbit to remind me to move 1 minute every 30 minutes.”

To be most successful in incorporating a new routine, start small. Instead of going for 10,000 steps a day right away, you can have an incremental goal like this:

“I am committing to increase my steps from 5,000 to 6,000 a day and to consistently move every 30 minutes. I will set an alarm on my computer to remind me to stand up and move!”

Write your goal statement and how you’ll accomplish it here: __________


Bonus Tip

Scientists at Stanford University say that walking increases your level of creativity 60%. Increased creativity can help you with problem solving, idea generating, and productivity on the job.

Walking in nature has a harmonizing effect that can leave you feeling re-energized in a short period of time.

If you took action already by standing up while reading this lesson, congratulations! If not, take a moment now to plan how you’ll include 1 minute of movement every 30 minutes into your day.

Tomorrow, you’ll learn another tip to keep you fueled throughout your day.

Happy energizing!



Recommended reading

Why Exercise Boosts Mood and Energy

Stanford Study Finds Walking Improves Creativity

How Not to Die from Sitting All Day


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