🌼 When You Can’t Make Yourself Do Anything, Use The Energy Match Method
Welcome to this Start Fresh mini from the Om WOW Podcast! Let’s reset our mindset and start the week with clarity and intention.
Listen to the short episode:
Episode #32: Show Notes
Today we’re talking about what I call the Energy Match Method — a way to choose tasks that fit your energy level instead of fighting against it. Because, if you’re honest with yourself… you don’t really want to do any of it.
This is for those moments when you stare at your to-do list — maybe it’s ten items long — and you just sit there rereading it over and over, unable to decide what to do first.
I consider myself to be an organized, self-motivated worker… but I personally have two aspects of myself that sometimes trigger difficult days– I have Hashimoto's thyroiditis, which destroyed my adrenal system. Basically, this disease gives my body significantly less “get-up-and-go” energy than most people.
And I’m 99% sure I fall into the category of Attention deficit disorder– inattentive type. No formal diagnosis, because that wasn’t even a THING when I was growing up, but by brain wanders if there’s any hint of a tiny distraction, especially noise or movement around me.
Today, as I’m writing this, it’s a difficult “stay on task” kind of day. Can you relate?
You're Not Lazy — Your Brain Is Just Low on Fuel
Have you also noticed that some things require brainpower you don’t have, others need physical energy you can’t seem to find, or had a day where absolutely nothing on your nagging To-Do list feels exciting to you? And suddenly you realize a few hours have passed and you’ve been stuck in “planning mode” all day instead of action. Ouch.
If any of that sounds familiar, you’re not lazy — your brain is just low on executive function fuel. And that naturally makes decision-making feel like standing in quicksand.
So let’s talk about a trick that can help you get unstuck when you can’t decide what to do next. It’s called the Energy Match Method — and it’s gentle, realistic, and it actually works.
Why Your To-Do List Keeps You Stuck
Your brain knows there’s a lot to do, but the part that prioritizes and sequences tasks can get foggy or even shut down when your energy levels are low. So instead of moving forward, you just loop-de-loop around your list. You reread it. You mentally rearrange it. You might even rewrite it in a prettier format.
And the whole time– you’re getting absolutely nothing actually done.
One main reason for this is because most to-do lists are organized by importance and urgency, not energy level. But importance doesn’t matter if your personal energy battery (or brainpower battery) is dead.
Sort by Energy, Not Urgency
So here’s the fix.Instead of ranking your tasks by urgency or deadlines, sort them by the type of energy they require.
Create three categories:
High energy: Things that need full focus or social effort — like making phone calls, running errands, deep writing, or tackling complex problems.
Medium energy: Tasks that require some attention, but not your best self — things like responding to emails, updating your project plans, tidying up a space, or prepping food.
Low energy: Gentle tasks you can do on autopilot — deleting old files, folding laundry, watering plants, simple data entry, or filing.
Before You Choose a Task, Check Your Battery
Now the key step: Before you choose what to do, pause and ask yourself, “What kind of energy do I actually have right now?”
If you’re running on low, don’t touch the high-energy list. That’s like trying to drive cross-country with the gas light on.
Instead, pick one task that matches your current battery level. It might seem small, but you’re aligning with your real capacity instead of fighting it. And that’s what creates momentum.
Once you’ve chosen something, set a short timer — even just five minutes.
Tell yourself, “I’m just going to start this.” You don’t have to finish it. You just have to begin.
This simple permission resets your brain’s threat response. Often, once you start, the resistance drops and you naturally keep going. And if you don’t? That’s okay. You still moved forward — and that’s a win.
How It Works in Real Life
Let me give you a real-world example of how this plays out. Imagine you wake up on a Wednesday morning and you've got a task on your list to prepare a client presentation that’s marked 'urgent.' But honestly? Your energy is sitting at maybe 30%. You didn't sleep well, you're fighting off a cold, and your brain feels like it's wading through mud.
Now, the old way of thinking says 'urgent means do it NOW' — so you force yourself to prep that presentation while running on fumes. And what happens? You likely get a stress headache. You deliver something mediocre. Your client can tell you're off. And you feel even worse about yourself.
But with the Energy Match Method, you'd pause and recognize: this presentation is definitely high-energy work. It needs your best self. And right now, you don't have that to give. So instead, you look at your low-energy list. Maybe you spend that foggy Wednesday afternoon organizing digital files, updating your contact list, or prepping tomorrow's meals. Tasks that need to get done anyway, but don't require your peak performance.
Then Thursday morning, after a good night's sleep and with fresh energy, you tackle that presentation. And guess what? You nail it. Because you matched the task to the energy you actually had, instead of trying to force something that wasn't there.
That's the Energy Match Method in action — it's not about avoiding important work. It's about timing it right for YOU.
Take the Pressure Off Decision-Making
You can also gamify it a little. If everything feels equally boring, use a dice or random number generator to pick one at random. It takes the pressure off having to make a perfect choice — which, let’s be honest, is never going to happen anyway.
The Seasonal Energy Shift
Now, here's another layer that's easy to overlook — the weather and the seasons. As the days get shorter and colder, our energy rhythms shift. Today is cold, dark and gloomy here in New Hampshire.
Less sunlight means lower serotonin and dopamine — the same brain chemicals that regulate focus and motivation. Did you hear me? It's actual science, friends, you are NOT lazy. Your brain is literally getting less of the raw materials it needs to make motivation happen. So if you notice your productivity dipping, that’s your cue to adjust your expectations — not to shame yourself.
If you've been wondering why you feel slower lately — you're not imagining it. Your brain and body are responding to the season. In fall and winter, tasks can feel heavier — not because you care less, but because your internal battery is recharging more slowly.
So what can you actually do about this? First, light exposure becomes your friend. Even 10-15 minutes of morning sunlight — or a light therapy lamp if you live somewhere that's gray for months — can make a measurable difference. I'm talking about getting outside within an hour of waking up if possible, or sitting near a window while you have your coffee.
Movement helps too. A warm walk after lunch, even just around the block, can lift your baseline energy enough to shift you from 'stuck' to 'moving.' You're not training for a marathon — you're just reminding your body it's daytime and it's okay to be awake.
And here's the permission I want to give you: maybe your 'high-energy' list gets shorter this time of year, and that's perfectly fine. You might find that you naturally have fewer high-energy tasks per day in winter compared to summer. That's not failure — that's adaptation. You can lean into lighter routines, cozy breaks, or earlier evenings.
The cultural pressure to maintain summer-level productivity all year long is unrealistic and honestly? It's working against how humans are actually built. So if you notice your productivity dipping as the days get shorter, that's your cue to adjust your expectations — not to shame yourself.
Your Energy Match Method Quick Start Guide
The next time you catch yourself staring at your to-do list, frozen between ten equally unappealing options, try this instead. It’s what I call the Energy Match Method:
Label each task by energy level — high, medium, or low.
Check your current battery.
Pick one task that matches where you’re at.
Start with just five minutes — no pressure to finish, just start.
Rest Is Productive Too
This tiny shift keeps you moving forward even when motivation disappears.
And if you can’t do much at all today — that’s okay too. Rest counts as productive when it’s what your body needs to function tomorrow. We did a whole show and video about Radical Rest with my guest Joy Taylor in episode 21 if you want to explore the benefits of guilty-less REST more.
And remember: You’re not lazy. You’re just learning to work with your energy, not against it.
Even small steps build momentum. And the more you practice matching your energy to your tasks, the less often you’ll find yourself stuck in that “I can’t do anything” fog.
Practice Gratitude for the Energy You Have
Another tip I'd like to suggest — and this one might feel a little unusual at first — is that you consciously THANK your body for whatever energy level you DO have each day.
Here's why this matters: when we're frustrated with our energy levels, we often spiral into comparison and negativity. 'I should be able to do more. My coworker can do this, why can't I? I'm so useless today.' And that negativity? It actually drains even MORE energy. It's like leaving an app running in the background of your phone — it's quietly depleting your battery.
But gratitude does something different. When you genuinely thank your body for what it CAN do, you're shifting your nervous system out of stress mode and into a calmer state. And calm uses less energy than stress. So ironically, being grateful for low energy can actually give you a tiny bit more energy to work with.
So here's what this looks like in practice: If you had the energy to get out of bed this morning, that's energy that someone who's sick or recovering from surgery might not have — appreciate it! If you can make yourself a meal, answer an email, or take a shower, those are victories worth acknowledging.
Being grumpy or having a personal pity party because you have less energy than someone else doesn't do you any good — so don't let your mind go there! And if you do, course correct yourself.
My new friend and upcoming guest for episode #37, Laura Jane Layton, stresses the importance of catching yourself when you say something that isn't worded in a way that serves your best interest, and pausing to reframe what you’ve said.
For example, you might catch yourself saying: 'It's not fair that I'm feeling so bogged down and unenergized today.' And then you pause and say, 'OOPS. Rewind.' And you try again: 'Actually, I thank my body for the energy I DO have today, and I'm choosing to use it in a way that will serve me best.'
Does this feel a little awkward at first? Maybe. But so does learning any new skill. The more you practice this reframe, the more automatic it becomes. And over time, you'll notice that you spend less time in that stuck, frustrated state — because you're working WITH yourself instead of against yourself.
Your Challenge This Week
As we head into this week, I challenge you to use the Energy Match Method for at least once a day, and notice how it feels.Do you feel calmer? More in control? Maybe even a little proud that you did something instead of spinning your wheels?
Remember: it’s not about doing everything. It’s about doing what matches the energy you have right now. That’s how you make progress — gently, consistently, while honoring yourself and your energy levels.
If this mini gave you a mindset boost, pass it on! Comment below & let me know— your energy makes a difference.
Meet Our Host: Jennifer Robin O’Keefe
Jennifer Robin serves as a relatable, down-to-earth, REAL Wellness & Success Coach. She’s not a fancy, perfect makeup, airbrushed kind of woman. She’s been told many times, in a variety of environments, that she’s easy to talk to, and makes others feel welcome and comfortable. Her mission in life is both simple and profound: to make others feel worthy.
Professionally, Jennifer holds several wellness certifications including Emotional Freedom Technique (EFT) Tapping, Thought Field Therapy (TFT) Tapping, Reiki, and more. She continuously expands her knowledge in the fields of Qi Gong, Xien Gong, Vibration/Energy Wellness and Natural Health. She also studied extensively with Jack Canfield, and serves as a Certified Canfield Trainer, authorized to teach "The Success Principles."
She’s an active reader and researcher who loves to learn, and one of her biggest joys is teaching and sharing what she’s discovered with others.
