How I Use My 5-Minute Energy Journal to Stay Focused and Productive

Mark Latimer

10 Mar 2025 — 2 min read

Profound Impact 🎨 Visual Energy Inspired By Jackson Pollock

Most people think focus is about willpower.

They assume that if they just try harder, push through distractions, and “stay disciplined,” they’ll finally get everything done.

But willpower fades. Motivation runs out. And distractions aren’t going anywhere.

The real key to focus isn’t trying harder—it’s managing your energy.

Why Focus Feels Easy Some Days (And Impossible Others)

Ever notice how some days, you can lock in and get more done in two hours than you do in an entire day?

And other days, you just can’t seem to get moving?

That’s not a time problem. That’s an energy problem.

Most people treat every day the same, expecting themselves to perform at peak levels without checking in on their energy first.

But focus doesn’t come from force—it comes from alignment.

The 5-Minute Energy Journal Shift

Instead of waking up and diving straight into work, I take five minutes to set my energy first.

Here’s what I do:

1️⃣ Write down my #1 priority for the day. → If everything else falls apart, what’s the one thing that matters?

2️⃣ Circle my energy level. → Am I running on high, medium, or low fuel?

3️⃣ Adjust my approach. → If I have high energy, I tackle deep work. If I’m low, I focus on recovery or lighter tasks.

4️⃣ End the day with one win. → No matter what, I acknowledge progress.

Simple. No fluff. Just clarity.

And the best part? It works whether I’m having an amazing day or a terrible one.

Why It Works

Focus isn’t about forcing yourself into productivity—it’s about creating the right conditions for it.

• When you set one priority, you eliminate decision fatigue.

• When you track energy, you stop working against yourself.

• When you adjust based on reality, you create momentum instead of frustration.

It’s not about how much you do. It’s about how much of what you do actually moves you forward.

Small Habits Lead to Big Results

Some people wake up and hope for focus. Others take five minutes to set it.

The ones who do? They don’t just get more done.

They do it with less stress, less burnout, and more clarity.

Because when you manage your energy first, focus becomes easy.

And when focus becomes easy, success becomes inevitable.

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How High Performers Track Their Energy to Maximize Their Impact

The Surprising Link Between Energy Journaling and Better Sleep

What I Learned After 30 Days of Energy Journaling

Tracking Your Energy: The Key to Unlocking Your Best Self