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Kit Cassingham - Live in Focused Energy
This doc is a companion to the Energize Me series of lectures by Kit Cassingham from
To make the path from de-energized to energized easier and sustainable, make a plan you can follow and stick with. Baby steps help you make steady progress without getting as frustrated by the effort of change. Remember, it takes time to learn new habits and become successful at those new habits.
Review the Action Items below. Decide which ones you think you’d like to incorporate into your life. Pick one or two of those items. Adopt that new habit and practice it every day.
Each week add another new habit to those you added earlier. Repeat until all of the habits are natural parts of your life and your energy is where you want it.
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Click on the Button in the Daily Action Column to copy the Action Item to the Daily Action Item list.
Make sure to add the Review - How did I feel today Action Item to record your daily energy levels. This will allow you to track your energy level over time here:
Use the 
below to personalise your Action Plan. For example, you could add a group for “New Habits”, and add Action Items for the additional new habits you would like to acquire.
Mobile users:
The buttons in the table to add Action Items to the Daily Actions are replaced by a swipe right action on the row you would like to copy.
Add New Action Groups and Items
Action Plan
Action Group
Action Item
Daily Actions
Done
Energy Attitude
Think about having abundant, positive energy
Add to Daily Action List
10/16/2022
Energy Attitude
Act with positive energy
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Energy Attitude
Speak with enthusiasm and energy
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Energy Attitude
Keep a positive outlook on life
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Energy Attitude
Reduce stress and negative energy
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Nutrition and Hydration
Reduce sugar intake by cutting your tea/coffee sugar by one spoonful
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Nutrition and Hydration
Eat one less cookie, piece of cake or pie, ice cream serving, or candy “bar” each day
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Nutrition and Hydration
Fill your plate so that more than half of it is vegetables (the rest is protein, fruit, and starch)
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Nutrition and Hydration
Drink one more glass of water daily
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10/16/2022
Nutrition and Hydration
Delete one processed food item from your diet (bread, hamburger helper, chips, crackers, etc.)
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Nutrition and Hydration
Cut corn syrup from your diet by avoiding foods it’s in
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12/23/2022
Movement and Posture
Take a 5-10 minute break every hour
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Movement and Posture
Move every hour with stretches, a walk, getting a drink of water, etc
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Movement and Posture
Stand and sit up straight
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Movement and Posture
Go outside for fresh air and sunshine or moon and star glow
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Sleep
Make your bedroom dark, or wear a sleep mask
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12/23/2022
Sleep
Go to bed at the same time each night
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Sleep
Get up at the same time each morning
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Sleep
Avoid blue-light entertainment sources for an hour before bed (no TV, computer, or smartphone)
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Sleep
Don’t eat or drink within two hours of bedtime
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Sleep
Keep your bed for sleeping, not watching TV or reading
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Energizing Techniques
Stretching movements
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Energizing Techniques
10 Deep Breaths
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10/16/2022
Energizing Techniques
20 Fast Breaths
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10/16/2022
Energizing Techniques
Release Meditation
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Energizing Techniques
Cupping
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Brain Exercises
Learn something new every day
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Brain Exercises
Read
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10/16/2022
Brain Exercises
Listen to music
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Brain Exercises
Work a puzzle
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Brain Exercises
Attend a lecture
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Brain Exercises
Give a talk
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Brain Exercises
Learn a new craft/hobby skill
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Human Interaction
Talk with someone outside your immediate family situation
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Human Interaction
Share a meal with someone different
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Human Interaction
Attend a movie, lecture, or book club meeting with a friend
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Human Interaction
Call a friend or family member you haven’t spoken to in a while
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10/16/2022
Human Interaction
Touch your friends and family on their arm, shoulder, or back, or with a handshake or hug
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Review
How did I feel today?
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10/16/2022
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