Stop Managing Your Time and Start Managing Your Energy: Jay Shetty's 7 Principles for Breaking Free from Exhaustion
Do you drag yourself through your days feeling perpetually drained, wondering why you never have enough energy no matter how well you organize your calendar?
You're not alone.
In a recent powerful episode of "On Purpose," Jay Shetty reveals why most of us are approaching productivity completely backward. We've been obsessively managing our time when we should be consciously managing our energy.
This shift in perspective could transform everything about how you work, live, and ultimately feel on a daily basis.
The Perfection Trap That's Depleting Your Energy
According to Shetty, one of the biggest energy drains we face is the relentless pursuit of perfection. Whether programmed by critical parents who asked "why didn't you get 10 out of 10?" or shaped by social media's highlight reels, perfectionism has become an epidemic.
But here's what most don't realize: "Anyone who's aiming for perfection doesn't get there by focusing on perfection. They get there through iterating and shifting the process and focusing on progress," Shetty explains.
His solution? Aim for 70% completion instead of 100%.
"At college, if you get 70%, I remember, at least in London, that's a first-class degree," Shetty shares. Whether you scored 70% or 99%, you still earned first-class honors. Yet today, even 99% feels inadequate.
This perfectionism keeps us stuck at 0% because we're paralyzed by the pressure of reaching 100%. By lowering the initial threshold to 70%, you'll not only start making progress but also build momentum that can eventually carry you to excellence.
The Energy Leaks Principle: Where Is Your Power Escaping?
One of Shetty's most insightful observations is that we all have "energy leaks" we're not conscious of—repeated activities, relationships, or environments that consistently drain us.
"Maybe you lose energy when you spend time with the same people every week. Maybe you lose energy when you eat that same thing for lunch and then you have a slump for the rest of the day," he points out.
His challenge: Become a master at identifying these leaks by asking one simple question after every interaction: "Do I feel energized or drained?"
We naturally evaluate restaurants after dining there. We discuss movies after watching them. But strangely, we rarely assess our energy levels after interactions with specific people or environments.
Shetty isn't suggesting we become judgmental—simply awareness-driven in our choices. If certain people or places consistently leave you feeling depleted, that's valuable data about where your energy is leaking.
Boundaries for Energy: The Art of Protection
Without clear boundaries, energy management becomes impossible. Shetty points to a common modern dilemma: our work life bleeds into our personal time, and our social life interrupts our professional focus.
"We don't respect home and we don't respect work," he observes. "We're constantly bleeding and blending the lines."
This constant boundary-crossing creates a state where we're never fully present in either realm. We check work emails during family dinner and scroll Instagram during important meetings.
The solution? Create clear demarcations between different life domains. Set specific work hours if you work remotely. Turn off notifications during personal time. Create physical spaces dedicated to specific activities.
One of Shetty's most practical tips is creating a designated "phone zone" in your home—a specific spot where your phone lives, similar to how landlines once operated. Make it a standing-only area to discourage extended scrolling sessions.
The Counterintuitive Truth: Rest Is Productive
Perhaps Shetty's most powerful insight challenges our cultural glorification of hustle culture: "Rest isn't a luxury, it's a necessity. Rest isn't an option, it's a priority."
He highlights the profound irony in how we approach work: "So many people will forego rest in order to be more productive, in order to be more effective, in order to be more efficient, not realizing the quality of their work is dwindling."
When we push through exhaustion, everything takes longer. Simple tasks become difficult. Our creativity diminishes. Our decision-making suffers.
"If you keep going, I promise you you're not making great stuff," Shetty states emphatically. "If you keep pushing, I promise you you're not making anything better."
The solution isn't working more—it's resting strategically. Schedule deliberate recovery periods. Take intentional breaks between intensive work sessions. Recognize that rest isn't what happens after all the work is done (it never will be), but rather an essential component of the work itself.
The Art of Saying No: Energy-Based Decision Making
One of the most enlightening aspects of Shetty's approach is his reframing of how we make decisions. Instead of evaluating opportunities based solely on whether we have time available, we should ask: "Do I have the energy this requires?"
"We live in a time management world, not an energy management world," he observes. "So if we have time for something, we'll do it, not asking ourselves do we have the energy for it."
This simple shift—evaluating invitations through the lens of energy required rather than just calendar availability—can transform how you make decisions.
Sometimes declining an invitation isn't about disinterest but about recognizing you can't bring the energy the event deserves. This awareness allows you to protect your resources for what matters most.
The Small Wins Principle: Momentum Through Celebration
Shetty emphasizes the psychological power of celebrating small achievements through a practice he calls "Weekly Wins." His team regularly shares their accomplishments, no matter how small, creating a culture of progress recognition.
This practice doesn't just boost morale—it creates momentum. Each small win builds confidence for tackling larger challenges, ultimately preserving energy that would otherwise be lost to doubt and hesitation.
Your Personal Energy Audit: Aligning Tasks with Natural Rhythms
The final principle Shetty shares is conducting a personal energy audit to identify your natural energy patterns throughout the day.
"I know that the morning hours, from like 9 AM till 2 to 3 PM, I am my best self," he shares. Consequently, he schedules his most demanding creative tasks—book writing, podcast interviews, research—during this window.
Shetty recommends tracking your energy levels for one week, noting when you naturally feel most focused and when you tend to slump. Then restructure your schedule to align your most challenging tasks with your peak energy periods.
This isn't about forcing yourself to become a "morning person" if you're naturally energized in the evening. It's about honoring your unique rhythms and working with them rather than against them.
The 30-5 Work Cycle: A Practical Starting Point
If you're wondering where to begin implementing these principles, Shetty recommends a simple 30-5 work cycle: 30 minutes of focused work followed by a 5-minute active break.
These brief but intentional breaks—whether stretching, walking, breathing, or simply looking out a window—prevent mental fatigue and keep energy flowing throughout the day.
The Path Forward
Jay Shetty's energy management philosophy isn't about doing more—it's about feeling better while doing what matters. It's about breaking free from the weight of carrying everyone else's expectations and creating a life that energizes rather than depletes you.
By focusing on progress over perfection, identifying and addressing energy leaks, establishing clear boundaries, prioritizing strategic rest, making energy-based decisions, celebrating small wins, and aligning your schedule with your natural rhythms, you can transform how you experience each day.
The journey begins with a single question: "After this activity/interaction/environment, do I feel energized or drained?"
Your honest answer might just be the first step toward reclaiming your energy—and your life.
