Lessons from the Commonwealth Games: Where Is Your Energy Really Going?

One of the things I’ve been reflecting on since returning from the Commonwealth Games is how clearly a pinnacle sporting event reminds you that time and energy are finite.

Athletes can spend years preparing for moments that might last only minutes.

As pressure increases and competition gets closer, they have to become incredibly deliberate about where they put their attention and energy.

What matters most?
What deserves my attention?
What do I need to let go of?
Who do I need around me?
Where is my energy best spent?

Perhaps those questions are just as relevant outside sport.

The Games gave me an opportunity to reflect on my own performance and wellbeing, not just professionally, but personally.

It started with one question:

What matters most to me at this stage of my life?

Not what I think should matter. Not what everyone else expects from me.

What matters most to me right now?

And then came the more challenging question:

Does the way I spend my time and energy actually reflect what I say matters?

The Time & Energy Audit

Take 10 minutes to look back over the last month. Open your calendar if you need to.

Think about where your time, attention and emotional energy actually went.

Then ask yourself:

1. What would my calendar say matters to me?

If someone knew nothing about you and only saw your calendar from the last month, what would they assume your priorities were?

Now compare that with what you say matters most.

Where is there alignment?

And where is there a gap?

Our calendars can be surprisingly honest. They often reveal our priorities more clearly than our intentions do.

2. What gives me energy, and what takes it?

Not everything important will energise us. Sometimes the things that matter most are difficult, demanding or uncomfortable.

But it is still useful to notice where our energy is going.

Take a moment to divide a page into two columns:

GIVES ME ENERGYTAKES MY ENERGYPeopleMeetingsExerciseTechnologyLearningResponsibilitiesHelping othersCertain relationshipsDowntimeWorkTravelOvercommitment

Think about your own life and fill in the gaps.

Then ask:

What do I need more of?

What do I need to manage differently?

What am I continuing to give energy to that no longer deserves it?

3. Who or what is getting the leftovers?

This might be the hardest question.

Sometimes the people and things we say matter most receive whatever energy is left after everything else has taken its share.

Ask yourself:

Who or what matters deeply to me but isn’t currently receiving the time, attention or energy it deserves?

The answer might be your relationships. Your health. Your family. Your creativity. Your own recovery.

It might even be yourself.

Turn Reflection Into Action

Reflection is only useful if it changes something.

For the month ahead, identify just three things:

MORE
What do I want more of because it matters and gives me energy?

LESS
What do I need to reduce, stop, delegate or say no to?

PROTECT
What matters enough that I need to deliberately put boundaries around it?

This is one of the lessons elite sport continually reinforces.

PRIORITISE

Be clear about what matters most.

What deserves my best energy today?

PROTECT

Create boundaries around the things that matter.

What do I need to say no to so I can say yes to this?

PRESENCE

When you have decided where your energy belongs, be there.

Don’t just give something your time. Give it your attention.

A 5-Minute Weekly Reset

You don’t need a major life overhaul to start making different choices.

At the end of each week, take five minutes to ask:

• What gave me energy this week?

• What unnecessarily took energy from me?

• Did the people and things that matter most get my best, or my leftovers?

• What do I need to prioritise next week?

• What do I need to protect?

• What can I let go of?

Small moments of reflection can create meaningful changes over time.

Performance Isn't About Doing More

One of my biggest reminders from the Commonwealth Games is that high performance isn’t simply about doing more.

It’s about being clear on what matters.

Knowing what to let go of.

Recovering well.

Being present with the people who matter.

And making sure that in the pursuit of performance, we don’t neglect the things that make the performance worthwhile in the first place.

So perhaps the question isn’t:

How do I fit more in?

Perhaps it’s:

Does where I spend my time and energy reflect what matters most to me?

Because performing well isn’t just about what we achieve.

It’s also about having the energy, presence and wellbeing to actually experience the life we’re working so hard to build.