Own Your Inner Energy
This week’s Rivr Notes is about recognizing the power of your energy—and using it to shape how you move through each day.
We’ve all heard that time is our most valuable resource—and for good reason. There are only 8,760 hours in a year, and once they’re gone, they’re gone. I’ve spent a lot of time recently thinking about how we use those hours, how we fill them, and how we can make the most of them. But as I’ve sat with that idea a bit longer, another question has started to rise to the surface—one that feels just as important: what kind of energy do we bring to those hours? Because while time might be fixed, our energy isn’t. And that makes all the difference.
Time may be constant, but energy? That’s the wildcard. It ebbs and flows, influenced by sleep, food, stress, movement, emotions—you name it. You can have all the time in the world, but without the energy to use it, what’s the point?
Let’s zoom in on this idea for a second.
The Four Energy Zones
Now, I’m not pulling from any scientific study here—this is just something I’ve observed over the years, a framework I use to understand how I show up each day. I call it the Four Energy Zones. It’s how I break down the 24 hours we all get:
Zone 1: Rest – This is sleep, pure and simple. Deep, slow, restorative rest. It's the non-negotiable foundation.
Zone 2: Chill – Light activity, low demands. This is where your body and mind get to take a breather without fully shutting down. Maybe you’re watching a movie, reading something for fun, or catching up with a friend. It’s the quiet zone, the space in between effort and rest, where you recharge without pressure. It’s not about productivity—it’s about unwinding and restoring your baseline.
Zone 3: Active – This is your go zone. You’re alert, capable, and functional. This is where the bulk of your day tends to land—you're diving into your workday, tackling big projects, making decisions, solving problems. Outside of work, it's where you're running errands, moving your body, taking care of your family, and managing life logistics. It’s productive and purposeful—your engine is running, and you're covering ground.
Zone 4: Flow – This one’s magic. You’re locked in—creative, sharp, and productive in a way that feels almost effortless. This is the space where your focus is dialed, your energy is high, and distractions fall away. You’re doing deep work here. It might be the day you're refining a strategy that could shift your business. It could be that key workout where you're pushing your limits and need every ounce of grit and attention. Maybe it's the evening you finally sit down to write that chapter you've been thinking about for weeks. Flow isn’t just about intensity—it’s about alignment. Everything clicks. And while it’s not a place you can live in all day, the moments you do get there? They’re game-changers.
Why Energy Beats Time
Most of us try to maximize our time—packing in meetings, tasks, workouts, family time, and a sliver of personal space before bed. But if you’re not thinking about what kind of energy you have during those hours, you’re missing the bigger picture.
Here’s the deal: it’s not about cramming more into the day. It’s about aligning your energy with your priorities.
Case in Point: Injury Recovery
A few years ago, I had a pretty bad ski injury. For months, I lived mostly in Zone 1 and Zone 2. I simply didn’t have the energy to get into Zone 3, let alone find my way to Zone 4. My body was calling the shots, and it demanded rest. During that season of life, I had time—but not the energy to use it in the way I wanted.
And that’s the key: you can't force your way into high-energy zones when your body or mind isn't ready. The best thing you can do in those moments is honor where you are. Heal. Reset.
On the Flip Side: Training for Triathlon
Fast forward to now—I’m training for an Xterra triathlon. That means I need to consistently live in Zone 3 to maintain the right level of fitness. And a few times a week, I push into Zone 4. That’s when I’m dialed in, pushing hard, and chasing growth.
Why? Because when race day comes, I want to be in Zone 4. I want to be fully present, locked in, and enjoying every minute of it.
Designing Your Day by Energy
So here’s a thought: what if, instead of just scheduling your time, you mapped out your day by energy zones?
What if you asked:
When do I feel most alive and focused? (That’s your shot at Zone 4)
When am I just grinding through tasks? (Zone 3)
When do I need to rest without sleeping? (Zone 2)
And when do I need to completely shut down and restore? (Zone 1)
Understanding your unique rhythm—and designing your day around it—is one of the most powerful things you can do. Because if time is your canvas, energy is the brush. And the better you know how to use that brush, the more beautiful your days become.
Take work and creativity, for example. I’ve learned over time that I tend to be most productive—solid Zone 3—in the mornings. That’s when I’m locked into execution, getting things done, knocking out my task list. But when it comes to big ideas and creative flow? That often hits me in the evenings. That’s when I brainstorm, build, and explore. Knowing that helps me shape my day around not just what I need to do, but when I’ll have the right energy to do it well.
One Final Thought
This isn’t about perfection. Life is unpredictable. You’ll have days where your body demands Zone 1 when your calendar demands Zone 3. That’s okay. The goal here isn’t to hack your life into a perfect system—it’s to be more aware of how you operate.
If you can learn to honor your energy, you’ll get more from your time. You’ll focus better, create more, stress less, and—here’s the kicker—you’ll actually enjoy your days more.
Time is finite. Energy is finite. But when you learn to align the two, that’s when life starts to feel different.
See you next week,
Brent, your Rivr Guide
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🎧 Bonus: If this sparked something for you, you might enjoy the companion podcast episode of Rivr Conversations. It builds on the ideas in this Rivr Note—offering a new angle, deeper reflection, and practical ways to carry the story forward.
🎙️ Subscribe to Rivr Conversations and listen wherever you get your podcasts—just search for “Rivr Conversations” on your favorite platform.
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