First, a quick check-in: Last week I committed to three morning walks as part of my 10% energy improvement. Result: only one happened in the morning, but I walked mid-morning or in the afternoon instead. Lesson learned: being in bed by 10 pm wasn’t always realistic, so rather than skipping walks, I moved them to the next opening in my day. That way I got both sleep and movement, and I felt much better! I’m continuing with daily walks this week (today’s already done 😊). How did your 10% go?

One Idea: Energy Channel

Every conversation runs on two channels: the data channel (what you say) and the energy channel (how you show up).

People pick up energy first, and they filter your words through it.

Try this. Imagine someone saying “good.” What tone did you hear first?

1. Neutral, as in “How was your day?” “Good.”
2. Relieved, like someone who just found out their train hasn’t left yet.
3. Sarcastic, with an eye roll and a questioning “good?”

Same word, three completely different messages. You can say something positive on the data channel while the other person feels something completely different. They may not know what’s off, but they won’t feel at ease.

As leaders, our energy is contagious. It spreads through a team faster than anyone else’s.

How you show up changes the conversation, and it changes your own energy, too.

This week's practice: Energy Shift

Before your next conversation with someone who drains or frustrates you:

1. Pause. Take three slow breaths.
2. Notice. How do you feel about this person and this conversation?
3. Name it. If it’s frustration, fear, or annoyance, what is it really about?
4. Choose. How do you want to show up instead: calm, curious, empathetic? What’s one genuine question you could bring?

You can shift your energy. And like any muscle, the more you practice, the easier it gets.

Something else, or a question? Hit reply. I read every one.

Next week, we’ll look at protecting your energy with healthy boundaries.

With care and appreciation for your inner work,

Lucie
Founder and fellow practitioner, MindFittery
​Mental & Emotional Fitness Gym for Leaders

PS: That inner voice saying “why do I have to repeat this again?” has a name. Some call it the Judge, and it’s one of 10 mental saboteurs that drain our energy without us noticing. Want to find out which ones run your show? Reply “saboteurs,” and I’ll send you the assessment link, plus an invitation to a short debrief to make sense of your results.

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