Hello there,
This week's subject is around energy. and what I mean by energy is that glow, that assertiveness and drive that pushes us towards our goals.
We had a sales manager at my previous workplace (bless you, Francois) who was full of energy, always smiling, and constantly joking—he truly lit up the atmosphere and brought people together. You might think that’s just how salespeople are. But in a way, aren’t we all representing ourselves like salespeople? When we introduce ourselves to the world, how do we want to be seen and remembered? Can we all be a little more like Francois?
Of course, that might be a lot to ask—some personality traits can’t and shouldn’t be changed. After all, the best approach is to stay authentic and true to ourselves. But we can definitely aim to be more energetic, vibrant, and solution-focused, bringing positivity wherever we go.
Community Update
A bit of update before going more in-depth in to this week subject.
It’s now the second week since I started transitioning my work from side studies, corporate activity, and development into my personal venture. Honestly, these weeks have been more focused on the website, researching podcast development, and other groundwork, so I haven’t had much time to work on my book.
For those who don’t know me, I tend to be a bit of a perfectionist. I’ve managed to ease up (just a little!) on obsessing over details. But of course, when it comes to launching or presenting an idea you’re passionate about, perfectionism has a way of creeping back in. Interestingly, perfectionism is one of the main themes I plan to discuss, hoping to exchange thoughts and ideas with my followers. I won’t dive deeper into this topic now, though, since this week’s focus is on one of the foundational steps of Plan-Be: “Your State.” Here’s a quick tip for me and anyone else dealing with perfectionism: Start now, improve later.
A quick update before diving into this week’s topic:
As you may know (or do you?), everything is still in its early stages. The website looks more like a playground right now, as I’m designing it as I go. I’ve also set up a landing page for my book and system, Plan-Be-Journal.com, which is now linked to the website.
Starting this week, I’m officially launching the podcast! I’ll share an update here whenever the first episode goes live.
I’m also working on a series of training videos. Fortunately, I have some experience in photography and video editing, but these things do take time. I’m aiming to release a YouTube training video this weekend to go more in-depth on the topic.
Social media is still in its early stages as well. Aside from a few friends and family members who have started following me (thank you all—I’m so grateful for your support!), there hasn’t been much activity yet. I know each platform has its own audience, so for now, I might continue by simply reposting blogs, videos, and podcast episodes here and there.
At this stage, my focus is on building a community, which I realize could take up to two years. For anyone interested in tracking this journey with me, we’ll be able to review some statistics over time. (The continuous improvement side of me is already itching to set a few KPIs, like follower growth!)
Since I brought this up, it might be fun to treat these updates as a kind of report for anyone else looking to build a social media network. Over the next two years, I hope to share a few tips and insights along the way! :)
Your Mind and Body State; reflecting your Energy level
This week’s focus is on your "state"—what it truly means and how it impacts our lives.
Have you noticed how some days you’re full of energy, with the day starting out full of hope and motivation? The world seems to smile, and you find yourself appreciating the small, beautiful things in life. On those days, we feel capable of achieving anything.
Of course, if we don’t channel that energy into our work, mission, or passion, we might end up feeling a bit blue. But that’s a topic for another week.
On the other hand, we all have days when we don’t feel energized enough to tackle our to-do lists. Sometimes, even small tasks feel daunting, and we use this lack of energy as an excuse to push things to the future. Starting off low can lead to staying in that low state throughout the day, creating a cycle of negative self-perception—something I’ll delve into another time.
This week, we’ll explore how to turn each day into that state of positivity (if not the euphoria).
Your "State" is actually linked to your social presence and status.
I’m not here to exaggerate things, but to emphasize the significance of this topic, I want to highlight the social consequences of this issue. Having spent most of my career in a large corporation, I’ve observed that energized people are often the creative ones who consistently bring solutions, foster teamwork, and maintain a positive outlook. The challenge, however, is that this type of person is a minority in most workplaces.
Don’t get me wrong—our goal isn’t (and shouldn’t be) to turn you into a relentlessly positive, team-oriented, solution-driven person by force. We all know genuine passion is essential, and many of us are unfortunately in workplaces that don’t align with our passions. Change also takes time. According to habit formation experts, a behavior must be repeated at least 60 days before it becomes a habit.
Returning to my point about "state" as an indicator of attitude, people with a higher state are often the ones who receive better promotions and become involved in high-level decision-making within an organization.
On a personal level, they are more engaged in social life, seize opportunities, and actively pursue their passions and interests.
A positive state represents a transformation from the Negative Self to the Positive Self.
The Negative Self is associated with a cycle of passivity and discouragement, leading to procrastination, a backlog of unfinished tasks, and a negative outlook on the events around us. This state tends to attract more passivity, similarly-minded negative people, and a reactive approach to life’s challenges.
The Positive Self, on the other hand, embodies a cycle of confidence, credibility, and capability. It fosters a "can-do" attitude, results-driven actions, and attracts like-minded positive people, events, and opportunities.
Most of the time, when I meet someone new, I can gauge within 10 to 15 minutes which cycle they’re in. You can try this too. While it may seem a bit judgmental, the point isn’t to label someone with low energy as “bad” or “wrong.” It’s simply a way to recognize how easily anyone can fall into the trap of a low mood.
So, what is the solution?
There are several actions we can take to turn this around. In the Plan-Be methodology, I’ve compiled these actions into a set of principles I call the Foundations. This is why I’m introducing them early, even before delving into other topics.
The Foundations consist of best-practice techniques for daily life that support the hormones bringing us into a positive state. In the Plan-Be Journal, we’re reminded to implement these “Foundations” as part of our daily plan (see the coaching mechanism in Plan-Be).
Some of the most well-known Foundations include good hydration, adequate sleep, and positive social interaction.
The one I’d like to discuss today, which is nearly at the top of the Foundations list (just after vision and passion), is movement and exercise.
Please note, I’m not talking about exercise purely for physical health; rather, I’m focusing on its impact on mental health, positive state, and shifting from Negative Self to Positive Self.
I don’t even like to call it “exercise” in this context—in the first draft of my book, I refer to it as “movement.” The idea isn’t to be overly complex; it’s simply about getting up, moving, and raising your heart rate. In fact, a 10-minute period where your heart rate doubles can release endorphins. Physical activity in general is known to trigger endorphins, those “feel-good” chemicals.
Another hormone released from even a small increase in heart rate and a bit of sweat is dopamine. Dopamine is well-known for creating the "runner's high"—it boosts the brain’s activity, reduces stress, and eases symptoms of depression.
Dopamine is what makes the post-exercise feeling so enjoyable. It’s also linked to pleasure and motivation, reinforcing the benefits of regular movement.
Enough science—let’s talk about how to get moving:
Simple, right? Just exercise!
But of course, it’s not always that easy. Let me make it more relatable: I’m not a sporty person at all, so you can imagine how challenging it was for me to build this habit. And I’m here to share my experience. (By the way, feel free to share your own tips in the comments—what helps you make exercise part of your routine? It’s not easy, but it’s worth it, isn’t it? I’ve shared my life hack below !)
But why is it difficult?
Our bodies follow a "fight or flight" instinct, a system built into us over millions of years of evolution and survival. I’ll come back to this when we discuss procrastination, but for now, let’s just say that our bodies resist change and discomfort.
My three-step life hack can help overcome this resistance: 1. Make it the easiest and simplest option, 2. Associate the experience with fun and pleasure, and 3. Minimize the need for preparation. And finally, just throw yourself into it—just do it.
Let me explain each step in a bit more detail.
Make it simple, : You don’t need a long exercise session or a gym membership (in fact, I don’t recommend joining a gym until exercise becomes a habit—otherwise, it can feel like another mental burden, reducing productivity). Start small, A quick 7-minute workout in the morning will work wonders! (Go ahead, search for it!) Not interested in the 7-minute workout? Then go for a brisk walk outside. If the weather isn’t cooperating, do a household chore like vacuuming the floor or mopping the tiles. Still not in the mood? Do 3 sets of 10 to 20 push-ups—keep it that simple!
Associate it with fun and pleasure: Listen to your favorite music while you exercise, walk outside with your music, or take your dog for a walk (and if you don’t have one, getting a dog can truly change your life). Another tip—focus on the refreshing feeling of drinking water each time you finish your morning exercise. Bring the "Be-factor" into the activity (more on that to come in the Plan-Be section—I can’t explain everything here!).
Make it require the least preparation: One way to do this is to sleep in your workout clothes (I'm joking obviously, but you get the gist!, put them close to your bed) , so you won’t have any excuse. Have your clothes ready and easily accessible. Keep asking yourself, How can I make this simpler and reduce any preparation barriers?
In The Atomic Habits by James Clear, (by the way, it's an interesting book to read), he adds a few tips:
start small, (consistency is more important than intensity)
focus on identity, (I also highlighted this as the Be-factor in Plan-be methodology). Instead of focusing on goals, think about the type of person you want to become and act like that person. For example, "I aim to become like (your role model?), who exercises daily."
Weekly inspiration corner
A morning routine is the bedrock of success for many. Take it from Mark Twain, who said, “The secret of getting ahead is getting started.” A morning workout sets the tone for the day, gives you that boost of endorphins, and makes you feel accomplished before most people have even had their first cup of coffee.
And of course, there’s the iconic Richard Branson who swears by his morning exercise: “Exercise is the best way to start the day… endorphins are a natural high – I’m positive they have made me more productive, confident, and happier.” That man knows a thing or two about making the most of his day!
Tony Robbins is a huge advocate for morning exercise, saying, "By changing your physiology and using your body, you're kind of changing your mind as well." Also, Steve Jobs had his own unique morning ritual: "For the past 33 years, I have looked in the mirror every morning and asked myself: 'If today were the last day of my life, would I want to do what I am about to do today?'"
And Oprah Winfrey, a big fan of morning routines, once said, “Exercise is a vital part of being happy. And it’s one of the biggest stress relievers of all.”
Tim Cook, the CEO of Apple, is known for his early morning workouts. He’s mentioned that it helps him stay focused and energized throughout the day.
Barack Obama is also a morning exerciser. He once shared, “You have to exercise or at some point you’ll just break down.”
And then there’s Simon Sinek who believes that the way you start your day sets the tone for the rest of it: “Consistency is key, and starting the day with positive habits like exercise can have a huge impact on your overall well-being.”
Howard Schultz, the former CEO of Starbucks, starts his day with a workout: “You’ve got to prioritize your body and mind. Starting your day with exercise is like giving yourself a gift.”
Even Beethoven was known to start his mornings with a vigorous walk, often using the time to clear his mind and find inspiration for his compositions.
And then there's Joe Rogan, who said, “I get up, I exercise, and I get it done before most people are even awake.” He believes in the power of starting your day with a burst of energy.
Your Turn now!
I’d like to invite you to take on this challenge: start by taking action, and then document your experience in a journal. Notice how even a small move, exercise, or brisk walk impacts your day. What did you learn? please share your reflections here, and make it more interactive. this will also help me to build a meaningful community.
Take a brisk walk and begin your day with a heartbeat that sets the rhythm for your own curtain rise.
Let your day begin with a bright face and a warm heart. Show the world you’re the one who brings light, even in its darkest hours.
Till next week,
Take care and stay energetic!
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