#069 The Entrepreneur's Energy Tip

Simple steps to improve focus and avoid burnout

Running a business is exhilarating—but also exhausting. Many entrepreneurs push themselves to the limit, sacrificing sleep, exercise, and healthy eating in the name of success. The irony? This approach leads to poor decisions, decreased productivity, and, ultimately, burnout. The good news? There's a better way.

The problem: Energy depletion kills productivity

Entrepreneurs often struggle with energy management. Long hours, repeated decision-making, and constant pressure drain their mental and physical resources. Many turn to caffeine, sugar, or raw willpower to keep going... only to collapse. The result: chronic fatigue, decreased cognitive function, and health problems that jeopardize their long-term success.

The key to lasting success isn't just time management—it's energy management. The most successful entrepreneurs know that effectively managing their energy levels allows them to be more productive without burning out. Here are concrete, scientifically validated techniques to optimize your energy, strengthen your focus, and avoid burnout.

The solution: the entrepreneur's energy tip

Work smarter, not harder, by optimizing your energy. The trick: strategic energy renewal, based on neuroscience and behavioral science, to keep your brain and body in tip-top shape. Here's how:

1. Master the ultradian rhythm (Work in cycles)

The brain operates in cycles of 90 minutes of peak concentration followed by a dip. Rather than forcing it, adopt the 90-minute rule:

• Work intensely for 90 minutes, then take a 15-minute break.
• During the break: no screen, move or breathe deeply.

This rhythm respects your biology, improves cognitive performance and reduces stress.

2. Boost morning energy with a 3-step routine

The first 90 minutes of the day are crucial. Here's a winning routine:

• Hydration : Drink a large glass of water as soon as you wake up. Dehydration slows down the brain.
• Natural light : 5 to 10 minutes of sunlight regulates your biological clock.
• Movement : Stretching, brisk walking, or a short exercise session to activate body and mind.

This routine helps stabilize energy throughout the day.

3. Use strategic napping

Short naps (10 to 20 minutes) improve concentration, creativity, and decision-making. Here are some rules:

• Do it between 1 p.m. and 3 p.m., when energy naturally drops.
• Do not exceed 20 minutes.
• Try the "coffee nap": drink a coffee just before, the effect will be felt when you wake up.

It's not laziness, it's efficient charging.

4. The 3-second anti-stress reset

When stress rises, the vagus nerve technique helps you regain calm:

• Inhale through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale slowly through your mouth for 6 seconds
• Repeat 3 times

Simple, fast, powerful.

5. Optimize your diet for mental clarity

Stable blood sugar levels are key to concentration. Follow the energy plate:

• Proteins (chicken, fish, tofu): stabilize mood
• Good fats (avocado, nuts, olive oil): boost the brain
• High-fiber carbohydrates (quinoa, red fruits, sweet potatoes): prevent energy drops
• Hydration : Keep a water bottle handy

Eating smarter = thinking more clearly.

6. Use a closing ritual to sleep better

Good sleep is non-negotiable. Adopt a disconnection ritual:

• 1 hour before bedtime : Avoid screens (blue light disrupts sleep)
• 30 min before : Light stretching or meditation
• 5 min before : Write down your thoughts to clear your mind

Sleep is the ultimate productivity hack.

7. Practice mindfulness and meditation

Studies confirm it: mindfulness improves concentration, reduces stress and stimulates creativity.

• Try square breathing: 4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds pause.
• Use apps like Headspace or Calm .
• Write down 3 things you are grateful for every morning.

These micro-habits boost mental energy and prevent burnout.

The results: More focus, less exhaustion

Entrepreneurs who adopt these habits find:

✔ Better decision making
✔ More energy
✔ Less stress and better mood
✔ Increased resilience
✔ Better time management

Success isn't about doing more. It's about doing better. Incorporate these energy tips today and set yourself up for lasting success!