Stop Feeling Tired All the Time: The Energy Budget Tool That Will Change Your Life

Ever feel like you’re running on empty—physically, mentally, and emotionally? You’re not alone. In Episode 183 of The Impossible Life Podcast, Garrett Unclebach breaks down a simple but powerful strategy to help you stop feeling tired all the time: The Energy Budget Tool.

If you’ve ever wished you had more energy, more focus, or just more margin to do the things you care about, this article is for you. Let’s get into it.

Why You’re Tired All the Time (And What To Do About It)

Most people think they’re tired because they need more sleep, better nutrition, or a different workout plan. While those things matter, the real problem is often deeper: energy mismanagement.

You don’t have an unlimited energy supply. Each day, you wake up with a set amount of physical, mental, emotional, and spiritual energy. How you spend that energy determines whether you feel tired and drained—or focused and powerful.

What Is The Energy Budget Tool?

Garrett introduces a concept called The Energy Budget, inspired by the idea of financial budgeting. Just like you can’t spend more money than you make without going into debt, you can’t spend more energy than you have without serious consequences.

“If you don’t budget your energy, you’ll overspend—and then you’ll crash.”
—Garrett Unclebach

The Energy Budget Tool helps you track where your energy goes and gives you clarity on how to manage it better.

The 4 Energy Categories You Need to Track

Every day, you’re spending energy in four key areas. Understanding them is the first step to mastering your energy:

1. Physical Energy

   • Movement, nutrition, hydration, sleep.

   • Are you fueling your body or draining it?

2. Mental Energy

   • Focus, decision-making, learning.

   • Are you wasting mental bandwidth on things that don’t matter?

3. Emotional Energy

   • Relationships, conflicts, emotional processing.

   • Are you holding onto unresolved issues that drain you?

4. Spiritual Energy

   • Connection to God, purpose, and calling.

   • Are you investing in your spiritual life or ignoring it?

Step 1: Identify Energy Drains

Start by taking inventory of where your energy goes. Garrett challenges listeners to write down everything that demands energy in their life.

Common energy drains include:

• Toxic relationships

• Poor boundaries

• Decision fatigue

• Lack of clarity or purpose

• Emotional baggage

• Overcommitment

• Poor health habits

“You don’t have an energy shortage—you have an energy misallocation.”
—Garrett Unclebach

Action Step:

• Write down your top 5 energy drains in each category (physical, mental, emotional, spiritual).

Step 2: Create Your Energy Budget

Once you’ve identified your energy drains, you can start budgeting your energy intentionally.

How to Build Your Energy Budget:

1. Set Priorities: What matters most today?

2. Assign Energy: Decide how much time and focus you’ll give each priority.

3. Set Boundaries: Say NO to anything outside your budget.

Garrett emphasizes:

“Energy is a finite resource. Budget it like it matters—because it does.”

Example:

• Physical: 8 hours of sleep, 1-hour workout, 20 minutes meal prep.

• Mental: 2 hours of focused deep work, 30 minutes of learning.

• Emotional: 1 hour of quality time with family, 15 minutes journaling.

• Spiritual: 30 minutes of prayer/meditation, 10 minutes reading Scripture.

Step 3: Eliminate Energy Leaks

Even a well-made budget gets wrecked by leaks. In energy management, leaks are areas where you unintentionally lose energy.

Common energy leaks include:

• Worry and anxiety

• Overthinking

• Unfinished tasks

• Unhealthy comparison (social media)

Action Step:

• Close the leaks. Set limits on social media, finish lingering tasks, and practice letting go of things outside your control.

Step 4: Replenish Your Energy Stores

You can’t just spend energy—you need to replenish it.

Garrett highlights these key ways to recharge:

• Physical: Rest, sleep, nutrition, hydration.

• Mental: Quiet time, focused breaks, simplified decision-making.

• Emotional: Time with loved ones, healthy conversations, therapy.

• Spiritual: Prayer, worship, time in God’s presence.

“Replenishing energy isn’t optional—it’s mandatory if you want to lead and live at a high level.”
—Garrett Unclebach

Why Managing Your Energy Matters

Mismanaging your energy leads to burnout, frustration, and living well below your potential. Managing your energy gives you:

• More clarity

• More focus

• More impact

• More joy

You’ll stop feeling tired all the time—not because life gets easier, but because you’re budgeting and managing your God-given resources wisely.

Practical Action Plan

Ready to use The Energy Budget Tool? Start with this simple plan:

✅ Audit your current energy drains in all four categories.
✅ Create your Energy Budget for the next week—be intentional.
✅ Identify and eliminate energy leaks—social media, overthinking, unfinished business.
✅ Schedule energy replenishment as non-negotiable.
✅ Track your energy daily—adjust as needed.

Final Thought: Energy Is Leadership

The people who manage their energy well lead themselves—and others—at the highest level. If you want to live The Impossible Life, it starts with managing your most precious resource: energy.

✅ Subscribe to Mission Ready Mindset for more practical tools to master your energy, mindset, and purpose.
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✅ Listen and subscribe to The Impossible Life Podcast.