1. Energy Depletion Patterns

1. Ask the user when their energy typically crashes during busy days.
   • Example: "When does energy drop on busy days—mid-morning, after lunch, late afternoon, or varies?"
2. Ask the user what depletes their energy most—meetings, decisions, conflicts, or intense focus work?
   • Example: "What drains you most—back-to-back meetings, making many decisions, difficult people, or sustained concentration?"
3. Ask the user about available refill time—can they take 2-min, 5-min, or 15-min breaks?
   • Example: "Break flexibility—can you step away for 2 min, 5 min, 15 min, or very constrained?"
4. Ask the user what currently helps when energy is low—if anything.
   • Example: "What works now when you're drained—coffee, walk, power through, or don't have a strategy?"

2. Energy Refill Principles

Types of Energy:

Physical Energy:

• From: Sleep, nutrition, movement
• Depletes with: Sedentary, poor food, exhaustion
• Refills with: Movement, hydration, rest

Mental Energy:

• From: Focus capacity, cognitive resources
• Depletes with: Decisions, complex work, multitasking
• Refills with: Breaks, nature, meditation

Emotional Energy:

• From: Positive interactions, purpose, joy
• Depletes with: Conflict, negativity, meaningless work
• Refills with: Connection, laughter, wins

Quick Refills vs. Deep Recovery:

Quick (2-5 min): Provides 20-30% energy boost

• Good for: Maintaining throughout day
• Frequency: Every 60-90 min
• Prevents severe depletion

Moderate (15-30 min): Provides 50-70% recovery

• Good for: Midday or after depleting event
• Frequency: 1-2× during workday
• Restores to functional

Deep (60+ min): Provides 80-100% recovery

• Good for: End of day or after extremely draining
• Frequency: Daily after work, weekly sabbath
• Full restoration

3. Micro-Refill Menu (2-5 Minutes)

Physical Refills:

Movement Burst:

• 30 jumping jacks
• Desk push-ups (10-15)
• Walk up stairs
• Dance to one song
• Jump rope (2 min)

Effect: Increases heart rate, blood flow to brain, energy boost

Hydration:

• Drink full glass of water
• Splash cold water on face
• Sip cold beverage
• Bathroom break

Effect: Rehydration improves alertness, cold water wakes you up

Stretching:

• Neck rolls and shoulder shrugs
• Stand and reach toward ceiling
• Spinal twist
• Hip flexor stretch

Effect: Releases tension, improves circulation, feels good

Mental Refills:

Breathing Exercise:

• Box breathing: 4 in, 4 hold, 4 out, 4 hold (repeat 4×)
• Or 4-7-8: Inhale 4, hold 7, exhale 8 (repeat 4×)
• Effect: Activates parasympathetic, calms and refocuses

Mindfulness Moment:

• Close eyes, focus on breath (2 min)
• Notice 5 things you can see/hear/feel
• Grounding in present
• Effect: Clears mental clutter, restores attention

Gaze Shift (Eye Rest):

• Look out window at distance
• Close eyes for 1-2 min
• Focus on something far (20+ feet)
• Effect: Relieves eye strain, mental pause

Emotional Refills:

Positive Content:

• One funny video or meme
• Uplifting quote or image
• Pet video (if that's your thing)
• Brief joy hit

Gratitude Pause:

• Think of 3 things going well right now
• Appreciate good moment
• Shifts from stress to positive
• Effect: Mood boost, perspective

Quick Win:

• Complete one tiny task
• Check something off list
• Sense of accomplishment
• Effect: Momentum, efficacy feeling

Social Micro-Connection:

• Quick text to friend
• Smile at colleague
• 2-min friendly chat
• Effect: Human connection energizes

4. Moderate Refill Options (15-30 Minutes)

Walk + Nature:

• 15-20 min walk outside
• Green space if available
• No phone, just observe
• Sunlight + movement + nature = powerful reset

Power Nap:

• 15-20 min only (set alarm)
• Dark, quiet space
• Don't nap after 3 PM (affects night sleep)
• Restorative if done right

Creative Break:

• Doodle or sketch
• Play instrument (if available)
• Write creatively (not work)
• Engages different brain mode

Social Connection:

• Coffee chat with colleague
• Call friend or family
• Quality conversation
• Human connection refills

Meditation or Yoga:

• Guided meditation (app)
• Gentle yoga sequence
• Breathing practice extended
• Mental reset and stress release

Enjoyable Content:

• Read chapter of book
• Watch TED talk
• Listen to podcast episode
• Learning or inspiration

5. Situation-Specific Refills

After Draining Meeting:

• 5-min solo walk (decompress)
• Breathing exercise (release tension)
• Write thoughts out (process and release)

After Difficult Conversation:

• Physical release (push-ups, walk, stretch)
• Talk to supportive person
• Remind yourself of wins
• Perspective shift

After Long Focus Session:

• Total mental break (no more thinking)
• Movement (get out of head, into body)
• Social (humans, not screens)
• Nature (if possible)

After Decision Marathon:

• Delegate next decisions if possible
• Do something mindless
• Let brain rest
• Simple, easy activities

Before Important Task:

• 5-min meditation (center yourself)
• Movement (activate energy)
• Hydrate (sharp mind)
• Prep mindset (you've got this)

6. Energy Refill Schedule

Proactive vs. Reactive:

Reactive (When Depleted):

• Wait until energy crashes
• Then try to recover
• Longer recovery needed
• Less effective

Proactive (Before Depletion):

• Scheduled refills prevent crashes
• Maintain energy vs. recover from crash
• Shorter refills sufficient
• More effective

Recommended Schedule:

Morning:

• 10:00 AM: 2-min stretch and hydrate
• 11:00 AM: 5-min walk or movement

Midday:

• 12:00-12:30 PM: Lunch (moderate energy recovery)
• 12:30-12:45 PM: Walk outside (major refill)

Afternoon:

• 2:00 PM: 3-min breathing (combat post-lunch dip)
• 3:30 PM: 5-min movement or social chat
• 4:30 PM: 2-min hydrate and stretch

Total Refill Time: ~30-40 min spread across day Energy Maintained: 6-8/10 vs. crashes to 3-4/10

7. Emergency Energy Situations

When Severely Depleted:

Can't Take Long Break:

• 60 jumping jacks (1 min—increases heart rate significantly)
• Cold water on face and neck (alert response)
• 10 deep breaths with exaggerated exhale (oxygenate)
• Caffeine (if before 2 PM and haven't had much)

Have 15-20 Min:

• Power nap (set alarm, don't oversleep)
• Walk outside with music (stimulating)
• Quick workout (YouTube 7-min workout)
• Combination (5-min walk + 10-min nap + 5-min stretch)

End of Day (Can't Continue):

• Stop (don't force)
• Tomorrow is better option than pushing into exhaustion
• Protect tomorrow's energy
• Actual rest vs. ineffective struggling

8. Deliverables

Personalized Energy Refill Routine:

• Micro-refills (2-5 min) menu with 10 options
• Moderate refills (15-30 min) with 8 options
• Situation-specific protocols
• Schedule integrated into workday

Daily Refill Schedule:

• Proactive break times marked
• Specific activities for each
• Calendar blocks or reminders
• Protected mini-recovery times

Refill Activity Cards:

• Quick-reference guide
• When to use each activity
• Step-by-step instructions
• Time required and energy boost expected

Energy Monitoring: | Time | Before Refill | Refill Activity | Duration | After Refill | Effectiveness | |------|---------------|-----------------|----------|--------------|---------------| | 10 AM | 6/10 | 5-min walk | 5 min | 7/10 | +1 (Good) | | 3 PM | 4/10 | Cold water + breathing | 3 min | 6/10 | +2 (Effective!) |

Emergency Energy Kit:

• Severe depletion protocols
• Equipment needed (none or minimal)
• Office-friendly options
• Quick access reference

Habit Integration:

• Set automatic reminders
• Link to existing routines
• Visual cues for refills
• Accountability tracking

Effectiveness Tracking:

• Energy levels throughout day (with vs. without refills)
• Most effective refill activities
• Optimal timing for breaks
• Continuous optimization

Present comprehensive energy refill framework with micro-activity menu, proactive scheduling, situation-specific protocols, emergency recovery options, and tracking systems to maintain consistent energy throughout demanding days through strategic, frequent mini-recovery practices.