Four wellsprings of energy
Feeling weary and worn out with all of life’s demands? Wishing you could have more energy to do what you need to do AND what you want to do? While energy may seem like a finite resource, there are ways to renew and maximize your energy.
According to Jim Loehr, Co-Founder of the Human Performance Institute, there are four main wellsprings of energy: physical, mental, emotional and spiritual.
Physical energy is the most familiar and influences how tired we feel and our overall bodily well-being. This is why taking periodic breaks to walk is important, and why daily physical “refresh points” matter more than just long-term fitness goals. To increase your physical energy, you can focus on getting 7 to 8 hours of sleep per night, aiming for at least 150 minutes of weekly activity, and drinking water instead of sugary beverages.
Mental energy is drawn from analytical and thoughtful work, leaving you mentally tired even when not physically drained. Some mental tasks energize us, while others exhaust us. To improve focus, you can practice mindfulness, which involves slowing down, taking time to breathe, and reflecting.
Positive emotional energy, which fuels performance, comes from meaningful human connections. Conversely, negative emotions like fear, frustration, and anger deplete this energy and hinder your work. You can boost your emotional quality by spending time with positive people, doing kind deeds, and making valuable contributions to your team.
Spiritual energy is what we get from doing something meaningful to us, something that speaks to our spirit—it can take the form of wisdom, compassion, integrity, joy, love, creativity or peace. For example, a project that is personally meaningful may sustain you through long hours, overriding physical and mental fatigue with a profound sense of purpose.
To amplify this inner strength, focus on these practices:
- Cultivate gratitude: Appreciate the good in your life to raise your energetic vibration.
- Define your purpose: Write a personal mission statement to clarify what truly matters to you.
- Establish healthy boundaries: Protect your energy in both your personal and professional life by setting clear limits.
Would you like to assess your energy? The Human Performance Institute’s Free Energy Profile can provide a picture of your physical, emotional, mental, and spiritual energy.
Want to learn more? Check out the Corporate Athlete program. The Ohio State University Wellness office also offers Health Athlete Workshops for organizations.
Writer: Shannon Carter, Assistant Professor, Family & Consumer Sciences, Ohio State University Extension, Fairfield County
Reviewer: Sofia Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Champaign County
Today we live in a fast-paced world with tight deadlines and multiple responsibilities creating a sense of overwhelming stress. We work hard and drive for success. We continue to push ourselves faster to the point of exhaustion. However, there’s a tipping point where exhaustion turns to burnout. 
