Welcome to this issue of Burn Bright, Not Out Weekly!

This week, let’s focus on small changes that create big impacts. Whether it’s setting boundaries, prioritizing self-care, or finding joy in the little things, you have the power to reclaim your energy and lead with courage and clarity.

Burn Bright Tip

Your Energy Is Your Edge - Here’s How to Protect It and Keep Your Spark Alive

Your spark—that inner drive that fuels your passion and purpose is precious.

Recognizing what lights you up is a powerful first step.

But keeping that spark alive? That takes intention.

Why Energy (Not Just Time) Matters

Time is finite.

But energy? Energy can be renewed, expanded, and protected if we intentionally design how we live and work.

This idea isn’t new. Back in 2007, Harvard Business Review published a game-changing article: Manage Your Energy, Not Your Time. The authors identified four key energy dimensions:

• Physical – Sleep, movement, and nutrition

• Emotional – Cultivating positive emotional energy

• Mental – Managing focus and cognitive load

• Spiritual – Connecting to meaning and purpose

And yet, here we are, eighteen years on, still having the same struggles.

Why?

Because many workplaces weren’t designed for sustained high performance.
They were designed for output—often at the expense of human energy.

This Week’s Burn Bright Challenge: Find Your Energizers in 4 Steps

Let’s close the gap between knowing your energizers and doing something about them.

In his book, "The Practice of Groundedness - A Transformative Path To Success That Feeds - Not Crushes - Your Soul," Brad Stulberg shares his thoughts on the "Knowing-Doing Gap."

“First, you need to understand something and be convinced of its value. Then, you actually need to do it. ..It’s one thing to understand something intellectually. It is another to make it real, day in and day out.”

1. Let us start by listing the activities—big or small—that give you energy.

2. Observe your current practices through the lens of the four energy dimensions over a few days.

• 💪 Physical – Sleep, movement, nutrition

• ❤️ Emotional – Moments that generate emotional energy

• 🧠 Mental – Ways to reduce distraction and cognitive overload

• 🌱 Spiritual – Activities that connect you to meaning and purpose

3. Ask yourself:

• What gives me energy?

• What drains my energy?

4. Then reframe what you’d do differently using this formula:

Here are some real-life examples to spark your thinking.

💪 Physical Energy

Trigger: If it’s 3:00 PM,
Action: Then I will get up and stretch or go for a short walk.

Trigger: If I finish a long Zoom call,
Action: Then I will refill my water and take a 5-minute movement break.

❤️ Emotional Energy

Trigger: If I feel frustrated or tense,
Action: Then I will pause and take 5 deep breaths or step away briefly.

Trigger: If I receive unexpected feedback,
Action: Then I will write down my reaction and reflect before responding.

🧠 Mental Energy

Trigger: If I catch myself doom-scrolling,
Action: Then I will put the phone down and take three deep breaths.

Trigger: If it’s the start of a meeting,
Action: Then I will take 30 seconds to clarify what outcome I want from it.

🌱 Spiritual Energy

Trigger: If I start my workday,
Action: Then I will take 2 minutes to reconnect with my “why.”

Trigger: If I feel like I’m just going through the motions,
Action: Then I will pause and do one meaningful thing—like making a cup of tea to reset.

🪄 Choose One or Two Spark Rituals

To avoid feeling overwhelmed, don’t try to change everything at once.
Pick just one or two rituals to start with. Let these become your spark rituals.

Then do a simple weekly check-in:

• What worked?

• What got in the way?

• What do I want to try or adjust next week?

🎯 Your challenge this week: Choose your spark ritual and put it into action.

As the adage goes, "energy flows where attention goes." By focusing your attention on your spark, you channel your energy effectively, paving the way to protect your spark and keep it alive.

Reply to this email or post on LinkedIn with the hashtag #BurnBrightChallenge—I’d love to cheer you on!

✨ Closing with Kindness

Thank you for continuing to walk this journey with me.
Your energy is your greatest resource. Protect it. Nurture it. Let it shine.

Until next time—stay bright.

Warmly,
Mary