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Confidence / Confidence at Work / Lesson 39
LESSON 39 · CONFIDENCE AT WORK

Protect Your Energy and Balance

Thirty-two easy ways to protect your energy and balance, because lasting confidence needs rest, joy and limits.

You cannot pour from an empty cup. Rest is part of success.

40 tipsEasy things to say7-day plan
Start with tip 1
Jump to the 7-day plan

40 tips that really help

These ideas come from Lean In (Sheryl Sandberg), The Confidence Code (Katty Kay and Claire Shipman), Never Split the Difference (Chris Voss), and everyday practice. Pick one tip and try it today.

Photo for the tip: Protect your energy and balance
TIP 1

Protect your energy and balance

Confidence needs energy. Long hours without rest wear down mood, memory and patience. Protecting sleep, breaks and boundaries is not laziness; it keeps your best self available. Research on recovery, such as work by Sabine Sonnentag, shows that detaching from work after hours improves wellbeing and next-day performance.

TRY THIS
Choose one daily boundary, such as logging off at a fixed time.
Photo for the tip: Set work hours
TIP 2

Set work hours

Clear.

TRY THIS
Decide.
Photo for the tip: Take breaks
TIP 3

Take breaks

Every 90 minutes.

TRY THIS
Set a timer.
Photo for the tip: Take lunch away from desk
TIP 4

Take lunch away from desk

Reset.

TRY THIS
Walk.
Photo for the tip: Drink water
TIP 5

Drink water

Hydrate.

TRY THIS
Sip.
Photo for the tip: Sleep
TIP 6

Sleep

7 to 9 hours.

TRY THIS
Protect.
Photo for the tip: Switch off
TIP 7

Switch off

Notifications.

TRY THIS
Mute.
Photo for the tip: Take holidays
TIP 8

Take holidays

Real.

TRY THIS
Book.
Photo for the tip: Use weekends
TIP 9

Use weekends

Rest.

TRY THIS
Plan joy.
Photo for the tip: Plan evenings
TIP 10

Plan evenings

Hobbies.

TRY THIS
Schedule.
Photo for the tip: Spend time with people
TIP 11

Spend time with people

Connection.

TRY THIS
Plan.
Photo for the tip: Spend time in nature
TIP 12

Spend time in nature

Calm.

TRY THIS
Go outside.
Photo for the tip: Say no
TIP 13

Say no

Boundaries.

TRY THIS
Practise.
Photo for the tip: Prioritise
TIP 14

Prioritise

Top three.

TRY THIS
Choose.
Photo for the tip: Batch tasks
TIP 15

Batch tasks

Focus.

TRY THIS
Group.
Photo for the tip: Reduce meetings
TIP 16

Reduce meetings

Efficient.

TRY THIS
Propose.
Photo for the tip: Reduce multitasking
TIP 17

Reduce multitasking

One thing.

TRY THIS
Single-task.
Photo for the tip: Scene: heavy week
TIP 18

Scene: heavy week

Plan rest after.

TRY THIS
Schedule.
Photo for the tip: Scene: deadlines
TIP 19

Scene: deadlines

Short sprints.

TRY THIS
Plan.
Photo for the tip: Scene: remote work
TIP 20

Scene: remote work

Clear boundaries.

TRY THIS
Set.
Photo for the tip: Scene: shift work
TIP 21

Scene: shift work

Protect sleep.

TRY THIS
Plan.
Photo for the tip: Scene: caring duties
TIP 22

Scene: caring duties

Share load.

TRY THIS
Ask.
Photo for the tip: Scene: burnout signs
TIP 23

Scene: burnout signs

Rest, talk.

TRY THIS
Act.
Photo for the tip: Scene: guilt
TIP 24

Scene: guilt

Rest is productive.

TRY THIS
Say it.
Photo for the tip: Scene: busy culture
TIP 25

Scene: busy culture

Model balance.

TRY THIS
Lead.
Photo for the tip: Scene: money pressure
TIP 26

Scene: money pressure

Plan.

TRY THIS
Seek advice.
Photo for the tip: Scene: health issues
TIP 27

Scene: health issues

Doctor.

TRY THIS
Book.
Photo for the tip: Scene: stress
TIP 28

Scene: stress

Breathing.

TRY THIS
Practise.
Photo for the tip: Scene: loneliness
TIP 29

Scene: loneliness

Reach out.

TRY THIS
Call.
Photo for the tip: Scene: overwork habit
TIP 30

Scene: overwork habit

Review why.

TRY THIS
Reflect.
Photo for the tip: Scene: perfectionism
TIP 31

Scene: perfectionism

Done is fine.

TRY THIS
Release.
Photo for the tip: Scene: workaholic peers
TIP 32

Scene: workaholic peers

Own pace.

TRY THIS
Hold.
Photo for the tip: Scene: boss pressure
TIP 33

Scene: boss pressure

Discuss workload.

TRY THIS
Meet.
Photo for the tip: Scene: after a crisis
TIP 34

Scene: after a crisis

Recover.

TRY THIS
Rest.
Photo for the tip: Track energy
TIP 35

Track energy

Daily.

TRY THIS
Rate.
Photo for the tip: Review monthly
TIP 36

Review monthly

Balance.

TRY THIS
Adjust.
Photo for the tip: Celebrate
TIP 37

Celebrate

Balanced days.

TRY THIS
Mark it.
Photo for the tip: Be patient
TIP 38

Be patient

Habits grow.

TRY THIS
Keep going.
Photo for the tip: Seek help
TIP 39

Seek help

Occupational health.

TRY THIS
Reach out.
Photo for the tip: Close with care
TIP 40

Close with care

Say, “Energy is my foundation.”

TRY THIS
Write it.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

LIMIT

“I will finish work at six.”

REST

“I need a short break.”

MOVE

“Let me go for a walk.”

SHARE

“I need some help this week.”

THANK

“Thank you for understanding.”

CLOSE

“I feel balanced and ready.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Sleep well
DAY 2
Take breaks
DAY 3
Move daily
DAY 4
Set work limits
DAY 5
Protect time with loved ones
DAY 6
Do what you enjoy
DAY 7
Ask for help

Further reading

  • Lean In (Sheryl Sandberg)
  • The Confidence Code (Katty Kay and Claire Shipman)
  • Never Split the Difference (Chris Voss)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

← All Confidence at Work lessons
Next lesson: Your Confidence at Work Plan →

More lessons in “Confidence at Work”

Keep going. Small steps every day make a big change.

← Previous: Say Yes to Opportunities That Scare YouNext: Your Confidence at Work Plan →

  1. Prepare Your Three Stories
  2. Answer "Tell Me About Yourself" Well
  3. Handle the Question You Fear
  4. Ask Great Questions Back
  5. Talk About Your Strengths Without Bragging
  6. Recover From a Bad Answer
  7. Follow Up With a Winning Note
  8. Speak in the First Ten Minutes
  9. Prepare One Point Before Every Meeting
  10. Disagree With a Colleague Kindly
  11. Handle Being Interrupted
  12. Share Credit and Claim Yours
  13. Speak Up in a Big Group
  14. Look Confident in Video Meetings
  15. Ask for Feedback Regularly
  16. Receive Criticism Without Crumbling
  17. Ask for a Raise With Evidence
  18. Share Ideas Without Fear
  19. Say No to Extra Work Politely
  20. Report Problems Early
  21. Show Your Value Every Month
  22. Introduce Yourself in a New Team
  23. Make Friends at Work
  24. Ask for Help Without Shame
  25. Handle a Difficult Colleague
  26. Stop Being the Office Pushover
  27. Celebrate Others and Be Celebrated
  28. Build Your Reputation Quietly
  29. Take on a Stretch Project
  30. Overcome Impostor Syndrome
  31. Lead Without a Title
  32. Give Your First Presentation
  33. Mentor Someone Newer
  34. Handle a Mistake at Work
  35. Set a Career Goal You Believe In
  36. Learn One New Skill Every Quarter
  37. Network Without Feeling Fake
  38. Say Yes to Opportunities That Scare You
  39. Protect Your Energy and Balance
  40. Your Confidence at Work Plan
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