Hi everyone, it’s Vlady on the Dóchas blog, and this week I’d like to build off of my last blog on values and discuss how your energy levels can influence how you take values-based actions. Now that it’s the end of January, you may be looking back at the 2025 goals you made a month ago and think “I was way too ambitious, I don’t have the time or energy for this”, so here’s what you can do so that you can still follow through.

Energy Levels 

You can identify your values and goals and start taking actions to align yourself to your values, but an important factor to examine is how energy levels can play a factor in activity completion. What happens if you start noticing that your energy levels are interfering with your ability to follow through on your intended actions? Now what?

Assuming optimal energy levels can be maintained at all times every day is an unrealistic expectation. Not only can your energy levels fluctuate throughout the day, but also day to day throughout the week, potentially depending on the time of the month and/or year. With that in mind, you should consider checking in with yourself about your energy levels before committing to a value-based action. 

Analogy 

One way to think about energy levels is likening them to the different boat speeds. Low energy can equate to the boat free-floating on the water—perhaps there are issues in starting the boat and/or in getting the boat to even shift into a low gear. Medium energy can look like the boat maintaining a steady speed on the water. Lastly, high energy can be the boat freely moving at higher speeds. 

Matching Value-Based Action to your Energy Level

What happens if you try to execute a high-energy activity when you are already at a low energy level? It might lead to greater exhaustion, frustration, and/or discouragement. Does this mean that you can’t honour the value-driven activities you set out to do? No, it is about establishing a relationship between value-based actions and energy levels. You can try to diversify the options available in terms of value-based actions, depending on your energy level.

Here’s an example. Suppose an individual identified creativity as one of their core values with respect to music, visual arts, and film/theatre. The next step that they can take is to reflect on a few activities that align with their value for creativity. This can look like:

Low Energy

-Making a list of visual art supplies that they’d like to purchase. 

-Throwing on a show to run in the background while resting.

–Listening to meditative music, shutting their eyes, and reflecting or taking a nap.

Medium Energy

–Practicing a song or two with their favourite instrument(s). 

-Creating and shaping the big picture/general details of the artistic piece that they are working on.

-Reading a play or book and reflecting or journalling on it. 

High Energy

–Practicing a medley of songs with their respective instrument(s). 

-Immersing oneself in the creation of the finer details of the artistic piece.

-Creating an artistic response (e.g., collage) to watching a show and/or play.

Final Thoughts

While this is not an exhaustive list of values-based actions that the individual in the example can take to honour their value of creativity, it provides a general sense of how you have a variety of options available to you that can be taken depending on how you feel any given day. Overall, there is self-kindness involved when you gauge your energy level to inform your choice of action. 

If you are feeling stuck in what value-based actions you can take to support your values and goals, feel free to reach out to Dóchas at 780-446-0300 or info@dochaspsych.com. Book an in-person (Spruce Grove) or virtual (across Alberta) appointment with one of our therapists here.

About Dóchas Psychological

Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.

Disclaimer

Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.