Pace Yourself

1. Energy Management is Key to a Fulfilling Life

What matters is how we can all move forward at a pace that is more sustainable.

Understanding energy. Managing energy, not just time, is crucial for a balanced life. The book introduces the concept of pacing as an energy management technique to balance activity and rest, moving away from the boom-and-bust cycle. It emphasizes that everyone's energy levels and needs are unique, and finding a sustainable pace is essential for well-being.

Teleoanticipation. The brain's tendency to anticipate the end point of an activity (teleoanticipation) often leads to overexertion and burnout. By consciously pacing ourselves, we can overrule this tendency and focus on a sustainable balance. This involves being aware of our energy levels and making choices that support our overall well-being, rather than just striving for the next goal.

Agency and control. Pacing provides a sense of agency and control over one's life, even when external stressors remain. By managing energy levels, individuals can prioritize activities that foster good work, health, and happiness. This approach allows for a more manageable and enjoyable life, free from the constant pressure to do everything all the time.

2. Emotional Energy: A Spectrum of Arousal

For people of colour, code-switching is a means of professional (and sometimes personal) survival. Though this kind of code-switching is often second nature, it can lead to emotional exhaustion and burnout.

Emotional energy. Emotions exist on a spectrum of arousal, with high-arousal emotions like joy and anger being more energy-intensive than low-arousal emotions like contentment and peace. Recognizing how different emotions affect your energy levels is crucial for pacing. It's important to note that cultural values can influence the perception and desirability of high-energy versus low-energy emotions.

Emotional exhaustion. Emotional exhaustion can result from suppressing or acting emotions, common in professions requiring emotional labor. This can lead to burnout, characterized by a depletion of emotional energy, negativity, and a loss of pleasure in life. Strategies for managing emotional energy include surrounding yourself with supportive people, engaging in physical activity, and practicing emotional rest.

Emotional rest. Emotional rest involves activities that help restore emotional energy, such as spending time in low-arousal states or engaging in activities that inspire positive emotions. It's important to set boundaries for emotional energy use and prioritize activities that foster emotional well-being. This can involve solo or group activities, as well as mental, physical, or low-energy options.

3. Mental Energy: Cognitive Effort and Focus

We wouldn’t plan to run a marathon every day for the next five years . . . yet we’ll exhaust our brains without question in the pursuit of our careers.

Mental energy. Mental energy, or cognitive effort, is the energy our brains use for tasks like concentrating, learning, and making decisions. Prolonged cognitive effort can lead to mental fatigue, affecting attention, focus, and decision-making. It's essential to balance mental activity with periods of mental rest to avoid burnout.

Mental exhaustion. Mental exhaustion can manifest as a desire for easy choices, impulsivity, and difficulty paying attention. High levels of stress can exacerbate mental fatigue, leading to memory problems, anxiety, and sleep disturbances. Finding ways to recharge mental energy is crucial for maintaining cognitive function and overall well-being.

Mental rest. Mental rest involves activities that allow the brain to switch off or enter a "low power" mode, such as engaging in flow states, practicing mindfulness, or simply mind-wandering. Other options include play, exercise, and short naps. The key is to find activities that provide respite from cognitive demands and allow the brain to recover.

4. Physical Energy: Balancing Activity and Rest

Motivation plays a huge part in the physical energy needed for activities.

Physical energy. Physical energy is the energy our bodies use for movement, from exercise to everyday tasks. It's measured in calories, but the perception of physical exertion is influenced by factors like motivation, ability, diet, and sleep. Balancing physical activity with rest is crucial for avoiding exhaustion.

Physical exhaustion. Physical exhaustion can result from overexertion or a lack of physical activity. Overtraining can lead to pain, fatigue, and a weakened immune system, while inactivity can negatively affect mood, motivation, and sleep. Finding the right balance is essential for maintaining physical health and energy levels.

Physical rest. Physical rest involves activities that allow the body to recover and replenish energy, such as bathing, self-care, and engaging in hobbies. Sensory experiences, socializing, and mental challenges can also provide physical rest. The key is to find activities that promote relaxation and reduce physical strain.

5. Pacing Diary: Tracking Your Energy Expenditure

The pacing diary sharpens our connection with our own energy levels.

Pacing diary. A pacing diary is a tool for monitoring your daily activities and their impact on your emotional, mental, and physical energy levels. It helps identify patterns of energy expenditure and potential boom-and-bust cycles. The diary can be completed in real-time or through reconstruction.

Real-time vs. reconstruction. A real-time diary involves recording activities and energy levels throughout the day, while a reconstruction diary involves reflecting on the day's events at a later time. Both methods can provide valuable insights into your energy patterns. The real-time diary is more accurate, but the reconstruction diary is less intrusive.

Making energy salient. The act of monitoring your energy levels makes you more aware of their fluctuations and the activities that affect them. This increased awareness can help you make more informed choices about how you spend your energy. The pacing diary is a tool to sharpen our connection with our own energy levels.

6. Diet and Energy: Fueling Your Body and Brain

Experiment with new habits and small changes that can help you have more energy in your days.

Food as fuel. Food provides the energy our bodies need to function, but it also affects our energy levels and mood. A balanced diet, with a focus on whole foods, can help stabilize blood sugar levels and provide sustained energy. Avoiding boom-and-bust blood glucose levels is key.

Dietary choices. Dietary choices can significantly impact energy levels. Eating balanced portions, prioritizing brain-healthy foods, and being mindful of caffeine and hydration can all contribute to better energy management. It's important to experiment with different dietary changes to find what works best for your body.

Mindful eating. Mindful eating involves paying attention to each mouthful and avoiding distractions. This can help improve digestion, increase pleasure, and make you more aware of when you're full. It's also important to avoid over-analyzing your diet and to maintain a healthy relationship with food.

7. Sleep: Restoring and Recharging Your Energy

Finding and sticking to a sleep routine is key to starting the day with good energy levels.

Sleep stages. Sleep is essential for restoring energy and maintaining overall health. The different stages of sleep, including deep sleep and REM sleep, play unique roles in physical and mental restoration. Prioritizing good sleep is crucial for optimizing energy levels.

Sleep deprivation. Sleep deprivation can have serious consequences for physical and mental health, affecting cognitive function, emotional stability, and immune function. Aiming for seven to eight hours of sleep each night is generally recommended.

Sleep hygiene. Improving sleep hygiene involves creating a sleep-friendly environment, establishing a regular sleep routine, and avoiding screens and caffeine before bed. Addressing sleep problems and seeking professional help when needed is also important.

8. Rest: More Than Just Inactivity

It is better to choose to rest than to be forced to rest.

Rest is essential. Rest is not just inactivity; it's an active process of replenishing energy and restoring balance. It's crucial to prioritize rest and challenge societal beliefs that equate busyness with worth. Rest is just as important for your mind and your emotions as it is for your body.

Restful activities. Restful activities can vary widely, from reading and spending time in nature to listening to music and engaging in creative arts. The key is to find activities that allow you to switch off and recharge. It's important to avoid activities that are disguised as rest but actually drain your energy, such as social media.

Variety is key. Relying on the same restful activities can diminish their effectiveness over time. It's important to vary your rest activities and to find activities that are atelic, meaning they are done for their own sake and not to achieve a specific goal.

9. Goals: Setting Your Own Pace

In order to set your own pace, you need to figure out where you’re heading.

Goal setting. Setting goals is essential for motivation and direction, but it's important to set goals that are energy-conscious and aligned with your values. This involves shifting from performance-based goals to mastery-based goals, which focus on learning and development.

Milestones. Breaking down goals into milestones can help maintain momentum and provide opportunities for reward and reflection. It's important to be flexible with your goals and to reassess them regularly, as your priorities may change over time.

Energy-conscious steps. When planning the steps to achieve your goals, consider the energy demands of each activity and prioritize those that are sustainable and enjoyable. It's important to avoid getting caught up in the "boom-and-bust" cycle of overexertion and exhaustion.

10. The Pacing Lifestyle: A Sustainable Approach

The real price of everything, what everything really costs to the [person] who wants to acquire it, is the toil and trouble of acquiring it.

Pacing is a lifestyle. Pacing is not just a technique; it's a lifestyle that involves developing a mindset of awareness, balance, and self-compassion. It requires behavioral and cognitive change, which takes time and effort. The goal is to create a sustainable approach to energy management that supports long-term well-being.

Pacing mindset. A pacing mindset involves having confidence in your ability to manage your energy levels and to make choices that support your well-being. It also involves setting boundaries, managing expectations, and being kind to yourself.

Pacing environment. Creating a supportive environment is crucial for maintaining a pacing lifestyle. This involves communicating your needs to others, setting boundaries, and finding activities that bring you joy and purpose. It's also important to be flexible and to adapt your pace as needed.

Last updated: March 17, 2025