One minute, everything is going smoothly. Then, suddenly you find yourself hit with unexpected challenges that knock you off course, and you find yourself needing to take a break from everything.

Planning for low energy productivity is an extremely beneficial practice. So if this sounds like you, then you’re in the right place.

But before we get into how you can end the cycle of quitting and never getting ahead, I want to start by addressing the actual reason setbacks occur and why they hinder your progress.

What Causes Setbacks?

While I know setbacks can be overwhelming and discouraging, I want to start by reassuring you that they’re actually normal!

Congratulations, you’re human 😄

Contrary to popular belief, you need to take a break from everything every now and then, or take a “step back.” It’s necessary to succeed at anything you want to do.

The truth is, no one’s capable of operating at 100% all the time. Think of it like trying to lift the max weight on a deadlift when you’re not very active, your muscles will give out, and you’ll probably have to spend some time away from the gym.

Well, your brain is no exception. Once it reaches max capacity, it’s going to demand a break.

It happens to all of us.

For that reason, it’s okay to allow yourself to take a break from everything to recenter. Your efforts don’t need to be sabotaged or tossed to the curb!

Setbacks exist at every stage of life and will continue to exist. The key to getting ahead is learning how to approach and plan for low energy productivity, rather than trying to avoid the lows altogether.

Planning For Low Moments

As someone who’s experienced many highs and lows, and seen countless others do the same, I want to offer some strategies to help you through the lows. These can help you stay on track and plan ahead!

Today, we’re covering different ways to prioritize self-care while still pursuing your goals.

If you’re wondering how to start planning for low energy productivity, know that self-care is essential for reaching any goal, so I highly recommend taking advantage of my Free Downtime Planner!

This incredible resource helps individuals create realistic plans for rest days depending on their lifestyle needs and energy levels, ultimately giving them the space needed for mindful reflection and restoration.

With this planner in hand, you can start planning for low moments and take a break from everything head-on with clarity and positive momentum!

Get your free Downtime Planner and learn how to recharge, stress-free! 💖

If you find yourself feeling burnt out or discouraged right now, know that it’s okay. Setbacks are only temporary.

I promise you don’t have to sacrifice your well-being to get ahead. And if you’ve been doing that until now, consider this an opportunity for positive change!

By doing things such as reflecting on what you value and consider to be a priority, you can learn how to support yourself in such a way that allows you to stay energized and remain focused on what counts.

#1. Know Yourself

Planning for low moments is like preparing for a storm. Just like we stock up on supplies and reinforce our homes before a hurricane hits, we need to prepare too.

Taking the time to understand ourselves and our needs can help us weather the emotional storms that life inevitably throws our way.

The first step in what to do when feeling low is to get to know yourself. By tracking your habits and routines, you can discover patterns you never even recognized were taking place in your life.

It’s like shining a light on the dark corners of your mind. 💡

Although I don’t always keep track of my habits, tracking your habits is a great resource to understand yourself on a deeper level.

A few years ago, I submerged myself in habit tracking.

I tracked literally everything, from when I went to the bathroom to every time I took a bath or walked Charlie.

Although that may seem excessive, I’m not insinuating that you should track your every move. However, I’m amazed at how much you can learn about yourself by narrowing in on your routines, rituals, and moods.

Without fail, you’ll discover patterns in your life that you never knew existed, whether patterns that correspond to certain times of the month or particular seasons throughout the year associated with an instant energy dip.

Aim to connect with what directly relates to experiencing higher energy levels vs. lower ones. Knowing when you experience higher levels of energy can help you develop a structured plan you can use to your advantage, such as planning for low moments!

Tools For Tracking Progress

Creating bullet journals is another excellent option. Many people use bullet journals to track their habits because you can get specific with the details and make them fully customizable.

However, I will say that it can be incredibly time-consuming, so I’d save this approach for the artistic type that enjoys spending a lot of time journaling.

If you’re looking for a simple, easy option to track your habits, type “habit tracker” into your phone’s app store, and you’ll find tons of different options.

Maybe none of this resonates with you, and you’re sitting here thinking, “No, Mia, I will never be a tracking kind of person.” That’s okay!

There are other ways to gather your data. As an introvert, I know without hesitation that any season that involves a lot of plans, high visibility, or high social interaction will require a lot of mental preparation.

In those times, I know I will need a solid week or two of downtime afterward. 💤

If you live in a place with a rainy climate or that has a lot of overcast in certain seasons, you might find yourself struggling with seasonal affective disorder, which can trigger depression.

Knowing things like that beforehand allows you to mentally prepare to have a lot of grace on yourself during these times 🙏

At the end of the day, any good plan, including planning for low moments, starts with first doing the research.

#2. Time Blocking

This is closely related to batching, and they go hand in hand! But despite working together harmoniously, they’re not the same thing.

Time blocking refers to telling your time where to go. In other words, you’re designating your time accordingly.

I’m sure you’ve heard that saying, “We all have the same 24 hours in a day, and it’s up to you to decide what you will do with it.”

Of course, there are circumstances we can’t change, like our jobs or events outside of our control. But we all have windows of time that we can coordinate with the times we feel most optimized.

More simply put, be smart about your schedule!

At the end of the day, time is a precious resource that we should invest wisely. Just as money can be invested in stocks and bonds to yield significant returns, investing your time efficiently can help unlock your hidden potential.

Schedule time for rest

Taking a break from everything is a necessary part of your daily routine, just like work or deadlines.

Just like watering a plant, rest is essential for keeping our bodies and minds healthy and functioning at their best.

Rest can take many forms, from taking a power nap to engaging in hobbies or enjoyable activities. It can allow us to recharge and refocus on what’s important to us.

It can also help reset your mental state and provide clarity of thought.

If you’re looking to figure out once and for all how to not quit everything, clarity of thought is non-negotiable!

In today’s world of hustle, bustle, and constant multi-tasking, we all need to make sure enough time is set aside for rest and relaxation.

Our brains are not designed to run at high speed all the time. They need breaks too.

Without proper rest, our brains lose their ability to focus or even function properly. Like an over-stressed engine running on fumes, they’ll eventually break down and need repair.

By planning for low moments, you can avoid situations where you’re panicking about all the things you should be doing instead. You can sleep in, stay in pajamas and relax guilt-free!

#3. Be Honest

First, be honest with yourself. When you’re feeling burnt out, it can be tempting to press pause and turn away from the things that make you feel overwhelmed.

But instead of going into autopilot and hiding away, taking the time to reflect and be honest with yourself is the ultimate self-care act.

Self-honesty involves paying attention to how things make us feel, understanding our limits, and learning when we need to step back. It also involves recognizing our values and forming decisions based on them.

This helps you to build trust in yourself so that even when facing difficult situations, you can rely on your intuition rather than be swayed by external influences or doubts.

It takes courage to look within and acknowledge what doesn’t serve us well. Still, that honesty is met with newfound clarity, one that lets us live more authentically and align with a path that gives us purpose beyond just surviving day to day.

Self-honesty means facing our challenges and embracing them as part of this journey called life.

Second, be honest with the right people, the ones who are actually safe to share with.

Being honest with the right people can be like a breath of fresh air. Sharing your most vulnerable moments with those who care about you can be liberating.

But maybe don’t go telling your boss that you hate your job, unless you’re planning on quitting. Save it for the people who are truly out to help.

Letting your significant other or coworkers know you’re going through a slump and need to take some time can be a good idea.

The support you receive in return can be invaluable. Having someone to lend an ear or share their advice can make a huge difference when you’re struggling.

There’s no need to go through it alone. Talking to someone can help put things in perspective and remind you that you’re not alone in navigating life’s difficulties.

It takes courage to open yourself up emotionally, but being honest with those around you can relieve anxiety, stress, depression, or any other emotion that might be weighing you down. Openness creates connection and solidarity, qualities we all need more of during difficult times.

#4. More Sleep

Sleep is one of the most underestimated yet important habits to have in order to maintain physical and mental health, especially when it comes to burnout. Getting enough sleep helps us stay alert, be more creative, and boost our immune systems.

When it comes to making smart decisions, especially, adequate sleep is key. According to the study conducted by William D.S. Killgore, Ph.D., and colleagues at the Walter Reed Army Institute of Research:

"The findings suggest that continuous wakefulness has a particularly debilitating effect on judgment and decision making processes that depend heavily upon the integration of emotion with cognition."

William D.S. Killgore, PhD, according to the study

Things like impulsive shopping or eating that entire tub of ice cream? Your chances of controlling your impulses significantly increase if you hit the hay early enough to get some beauty rest.

With all the different types of sleeping aids out there, you’d think we’d all be getting some restful nights, but that isn’t always the case. From comfy new pillows to weighted blankets and blackout curtains, countless options can aid with the struggle with insomnia or when you need an extra hour of sleep after a long day.

One thing’s certain. Getting more shut-eye will keep you from feeling run down and sluggish throughout the day.

So if you want to wake up refreshed, don’t forget the importance of a good night’s rest!

#5. Reject Guilt And Negativity

I added these based on personal experience, because planning for low moments can make you feel guilty, especially if you’re used to being productive and getting things done.

If you’re used to being on the go, there can be a lot of guilt associated with deciding to take a break from everything, knowing that everyone else you know is still on the grind.

That’s why I previously emphasized the importance of planning your downtime to avoid all that unnecessary guilt.

Guilt is a passive emotion. At the end of the day, it solves absolutely nothing!

If anything, it only drains you further. It eats away at whatever energy you have left.

So when guilt tries to creep up, try letting it slide and remind yourself that you’ve overcome struggles before.

As they say, this too shall pass. Take this time to focus on getting yourself on track and ignore the rest!

#6. Create A ‘Bare Bones’ To-Do List

When our energy is depleted, our productivity diminishes. But some things still need to be done.

If you want to learn how to not quit everything, you must cover the basics.

So this is how you will use a list in this particular situation. Before bed, take the time to write down 2 or 3 things that will serve as the bare minimum for what you have to do the following day.

These should be things that will cause you or your business to suffer, assuming they were left aside.

Try setting reminders to make things even easier so you don’t have to expend your extra energy trying to remember everything you need to do.

Again, I highly recommend doing them the night before. If you wait until you wake up that morning, there’s a good chance you’ll have forgotten, and that just adds extra stress we’re trying to avoid.

If you can set yourself up to function on autopilot, combined with some alarms as reminders, it will make a world of difference.

#7. Delegating And Outsourcing

Delegating and outsourcing can be a powerful tool that helps you streamline your tasks, whether through automated systems or another person.

Taking some things off your plate is a great way to ease your worry and free up some of your precious energy when you’re looking to take a break from everything. This process can help make your life significantly easier when you’re feeling low.

As the author Anais Nin once said:

“Our life is composed greatly of dreams, from the unconscious, and they must be brought into connection with action.”

Anais Nin

To live a more fulfilling and well-rounded life, we must delegate certain tasks to have more time to reflect and pursue the things we love.

Think about which of your tasks consume a lot of your energy and see if there’s something you can outsource or automate. A small change like having someone else take the kids to school in the morning can leave you feeling refreshed and energized instead of exhausted and frazzled.

Finding ways to simplify our lives is essential for both physical health and mental well-being. Delegating tasks can help reduce stress levels while allowing us to be more productive in other areas of our lives.

So let go of any feelings of guilt or responsibility you may have about taking a step back and give yourself permission to focus on restorative activities that will bring peace and balance into your life.

#8. Set A Hard Deadline

This one comes from personal experience. I HIGHLY suggest setting a hard deadline when planning for low moments.

This helps to alleviate a lot of the guilt that comes with how much you’re resting and a lot of the worry about how other people will respond. Having a deadline to give to others will help give them a time when they can start reaching out to you again.

It’s like booking a flight. Knowing you have a return ticket and a set time to come back makes the journey home much easier to prepare for mentally.

Having an end date in sight allows us to relax in the present moment and fully enjoy our downtime. We don’t have to worry about how long we’ll stay away from our responsibilities, because that deadline gives us the freedom to commit to taking care of ourselves without strings attached.

That said, we need to be ready when the end date arrives. We can’t rely purely on motivation or inspiration.

We must take actionable steps toward getting back on track immediately. Though it may require giving yourself a decent push initially, breaking through this wall of resistance is often easier than expected!

Simply moving our bodies and getting into a rhythm can kickstart our momentum and get our adrenaline pumping again.

Give Yourself Permission To Rest And Keep Going

We all face moments where our energy levels feel depleted. That’s normal!

By setting deadlines for ourselves, staying aware of what works for us, and pushing forward with activation strategies when needed, we can successfully plan for low moments and reclaim control over our lives.

Managing your energy well is one piece of a bigger picture. If you’re ready to look at how to simplify your life for more time, energy, and mental capacity, that’s a great next step.

If you haven’t already, grab your Free Downtime Planner (you can access it right below this post in the free resource library). Wishing you all the best.