All perfectionists and overachievers tend to schedule like they will be operating at 100%. While ideal, we are rarely operating at full capacity. Stress, distractions, and our health can all play a part in how much energy we have in the moment.

Developing an understanding of our bandwidth levels, and how we can efficiently operate within them, reduces the intensity of burnout in the long run. Having an understanding of our bare minimum and prioritized expectations for each level of energy gives us space and grace to naturally prioritize and honor our bodies.

Also worth considering, our energy levels can actually be impacted more by our compensatory strategies rather than outside factors. Compensatory strategies are essentially how we cope in situations. For example, if I struggle with remembering things, I might write and rewrite to do lists throughout my day. While helpful, if I don’t recognize that my memory is still not great, I might forget just how much effort I need to put into remembering tasks.

 In my practice, my clients and I often have to discuss compensatory strategies because of how well they can mask symptoms or needs. This is common for who are neurodivergent, experienced trauma or invalidating environments, have chronic illness, or experience a mood disorder.

While compensatory strategies are helpful in theory, overusing them or forgetting that the strategies are to support a deficit (ex: attention) can frequently be a contributing factor to long term burnout. If we are constantly overriding or pushing through, our nervous system can get out of whack (scientific term I know)which can lead to exhaustion, nervous system shut down, and additional mood difficulties.

How do we gain an understanding of our baseline? 

This is something that will likely be done more in reflection before having more in the moment awareness. We would approach this similar to a mood log where we track specific symptoms, thoughts, behaviors, and results in a given day. It is not only helpful to track the unhelpful feelings and behaviors, but to also track what is beneficial and times where we felt the most aligned and engaged. This process will be both subjective and objective, because we rate our bandwidth on a scale that makes sense to us.

To help, I have given you some initial reflection questions and prompts to consider when gaining an understanding of your baseline:

• Do I have an understanding of what “neutral” might feel like for me on a given day? Is it possible I only recognize when I am at my worst and/or best?
  
• If I were to scale my general bandwidth on a scale from 0-100%, where might I fall?
  
• As a whole, do I operate more elevated (positively and/or negatively) or disengaged (positively and/or negatively)? Am I feeling all the things or operating more numb from triggers?
  
• What are specific tasks I can do no matter my state (ex: get out of bed, eat, answer emails, take care of kids, etc).
  
• Are there specific tasks I need to be in a specific mood or state in order to complete the task?
  
• What helps bring my mood or energy up? What helps ground me?
  
• Are there strategies I overuse that might cause me to forget areas of my life where I do actually need more support? (ex: organization)
  
• Is it possible that I am focused solely on output instead of recognizing the effort it takes for me to keep up?
  

I always feel the need to include this, be mindful of harsh or critical judgments of yourself when reflecting on these questions. The goal of this is to gain a solid understanding of your baseline so you can better strategize what supports you might need to implement.

After gaining insight on where your baseline might be, now you begin to categorize specific tasks with specific bandwidth levels. Alongside this, including additional supports you might seek out can also help support your baseline.

Example: My 50%:

• Bare Minimum: (tasks at 0-50% previously listed if you did a range of 20/40/60/80/100%)
  • Put away clothes around house
  • Sit in on meetings (request camera off if possible)
  • Pick up kid(s) from school but allow more screen time at home
  • Order to go food or do freezer meal

• Supports: Ask for camera off in meetings, Work with door closed for minimal distractions, see if neighbor’s kids want to hang out with my kids, etc

Now your outline can be as broad or as detailed as you want. I have found it very helpful to identify potential supports ahead of time to reduce decision fatigue. Also, having this outline accessible helps counter any “I didn’t get anything done today” beliefs. Having this overview while I plan my week is very helpful because I can also prepare for days that might have lower bandwidth levels. Giving ourselves permission to operate at various ranges is not only kind but realistic.

The Nine to Kind Possibility Planner includes an energy tracker and baseline overview worksheet to help you naturally gauge your bandwidth. Take a look inside in the shop!