The Secret to Sustainable Performance? Energy, Not Time Management.
In today’s always-on world, we’re obsessed with getting more done. We fill our calendars, check our emails at all hours, and wear our exhaustion like a badge of honour. But this hustle mentality is burning us out—and it’s costing us our health, our relationships, and our ability to do meaningful work.
The solution?
It’s not about managing your time. It’s about managing your energy.
Why Energy Management Matters More Than Time Management
We often think peak performance means squeezing more into each day. But research and real-world experience show otherwise: it’s not how long you work, but how well you manage your energy across your day, week, and career. Some call it their flow or thrive state.
In fact, when we align our work with our natural energy cycles—our personal “peak performance” rhythms—we unlock:
Greater focus and clarity
More creativity
Stronger resilience
Longer-term productivity without burnout
But there’s one more secret most people (and companies) miss:
Joy Is a Performance Strategy
Yes, you read that right.
At the core of sustainable performance is a practice I call Happiness Rituals—tiny, intentional acts of joy that fuel your brain and body in powerful ways.
Too often, we think of happiness as a reward:
“I’ll be happy when I get the promotion… the weekend… the vacation…”
But happiness isn’t a destination. It’s built in the micro-moments—the small things we can control, even on the busiest of days.
The Science of Joy
When you experience joy, your brain releases endorphins—natural feel-good chemicals that:
Boost your energy
Improve focus
Enhance creativity
Strengthen your immune system
And yes, even help you live longer
As I discovered while writing my first book “Happiness is Your Responsibility” on the neuroscience of happiness, these tiny joy moments have a big ripple effect on both your health and your performance.
My 11 A.M. Chocolate Ritual
Here’s one of mine:
Every day at 11 a.m., I eat a small piece of dark chocolate. I don’t multitask. I savor it. Just me, the chocolate, and 60 seconds of joy.
It’s like pressing a reset button for my brain.
Testing Joy at Work: My UnitedHealth Story
When I worked at United Health, I was responsible for improving service metrics—a tough challenge in one of the most demanding environments: customer service.
We were dealing with stressed, overworked employees who were mentally and emotionally tapped out.
So, I introduced Happiness Rituals into the team’s daily routine:
Watching funny videos together
Cubicle dance breaks
Sharing moments of gratitude or wins
The results?
A 33% improvement in service metrics in just 6 weeks.
Why? Because we created space for joy, which sparked energy, resilience, and better human connection.
Here are 5 simple Steps to Build Sustainable Performance & Energy:
1. Map Your Energy, Not Just Your Tasks
Track when you feel most focused, creative, or drained during the day. Use that data to schedule your deep work, meetings, or breaks more strategically.
2. Incorporate Happiness Rituals
Pick one tiny joy you can ritualize daily—a song, a stretch, a treat, a laugh. Make it intentional, even if it’s just one minute.
Try this: Set a daily calendar reminder labelled “Joy Break” at the same time each day.
3. Reframe Rest as a Performance Tool
Rest isn’t a luxury—it’s how your body and brain recover. Integrate microbreaks (5–10 min) every 90–120 minutes to recharge.
4. Lead with Energy at Work
If you're in leadership, model energy management and joy. You set an example and happiness is contagious. Encourage your team to take real breaks, celebrate wins, and integrate fun into the culture.
5. Try a 60-Second Energy Reset
Stand up. Take a deep breath. At the count of 3, say aloud:
“I FEEL GREAT!”
It might feel silly at first, but this quick ritual boosts your mood, activates your nervous system, and reconnects you to your body.
You Can’t Pour from an Empty Cup
Sustainable performance isn’t about doing more. It’s about doing what matters—with focus, vitality, and joy.
If you’ve been running on fumes, start by asking:
What small action could I take today to feel more energized?
Then turn that action into a ritual—and watch what happens when joy becomes part of your strategy.