The 5 Dimensions of Energy to Lead Effectively


In the evolving landscape we all work within, leadership has undergone a profound transformation.

The world has changed and so have we.

With so much going on, we need to be mindful of our energy and that of others and not just our physical energy but our energy across the five key facets that make us who we are.

This approach helps us to be what I call a Limitless Leader. A leader of self-and others who can learn, unlearn, relearn, and evolve.

It’s all about energy and involves us harnessing this energy across 5 Dimensions:

  • Emotional energy – How we feel.
  • Mental energy – How we think.
  • Social energy – How we connect.
  • Physical energy – How we function.
  • Spiritual energy – What we believe and nurture.

The importance of protecting and replenishing our energy to live our best lives in and out of the workplace should not be underestimated.

When we have energy across these five areas, we have balance and can do the things that light us up. We can also assist those around us to be aware of their energy.

Knowing when we are at our highest energy in each area can help us identify where we currently sit and what we need to do to bring this back up.

Rate each of the 5 dimensions listed above 1-5 (1=low and 5=perfect)

What is one thing I can do to move the needle towards a 5/5?
When I was a 5/5 in this area was different?

“We cannot lead from an empty cup, we want to give the world the best of us, not what’s left of us.”

Here are 5 strategies to embrace multi-faceted energy:

  1. Emotional Energy
    Tap into and deepen emotional intelligence through self-awareness and empathy. Encourage open communication, active listening, and a culture where vulnerability is embraced. Self-awareness involves understanding your emotions and knowing when you might be feeling stressed, anxious, or overwhelmed. Know your triggers and what people and situations best serve you. Acknowledge and validate your feelings rather than suppressing them. Prioritise self-care as a regular practice and lock this in your diary.
  2. Mental Energy
    Be conscious of your mindset as your thoughts result in feelings and actions. Promote continuous learning and adaptability. Encourage critical thinking, innovation, and problem-solving. Incorporate mindfulness into your daily routine. Start with short meditation sessions or deep breathing exercises to stay present and reduce stress. Cultivate gratitude by acknowledging three things you’re thankful for each day. I love the 3:1 ratio-3 positives to every negative. Ensure meaningful social connections and relationships. Spend quality time with loved ones, friends, or support groups.
  3. Social Energy
    Build deep connections and relationships & foster collaboration and inclusivity. Eliminate relationships that drain you. Spend quality time with family, friends, and loved ones. Make sure you practice active listening and open, honest communication in your relationships as this creates understanding, resolves conflicts, and builds trust.

    Seek out new social opportunities that align with your interests. Meeting new people can broaden your social connections and provide fresh perspectives. Put in place boundaries in relation to the time and energy spent with others. This can prevent burnout and maintain emotional well-being. Create your “No” list-who and what are you saying NO to?

  4. Physical Energy
    Create habits around health and well-being. Get moving!! Australians spend 90% of time indoors!! Ideally aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. A 15-minute walk can do wonders.

    Get outside in nature. Our brains slow down as we cannot comprehend the complexity of nature; therefore, we feel more in tune and relaxed. Have walk and talks with your team and take your one-on-one coaching sessions outdoors.

    Mix up your diet so it’s balanced and ensure you are getting 7-9 hours of sleep per night. Minimise screens tow hrs before bed. Practice stress-reduction techniques such as deep breathing or yoga to lower cortisol levels and promote physical well-being.

    Provide flexible work arrangements to accommodate personal needs, reducing burnout and increasing productivity.

  5. Spiritual Energy
    Nurture a sense of purpose and meaning. Bring mindfulness into your everyday life by staying present in each moment. Pay attention to your thoughts and feelings without judgment. Encourage mindfulness practices or moments of reflection to help you and others connect with their inner selves. Starting a daily journal to record your thoughts, experiences, and reflections can help you gain insight into your spiritual journey and track your growth over time. Know your beliefs and values in life and review these to ensure you are living a life aligned with meaning and purpose. Practice forgiveness and know that your spiritual well-being is a deeply personal journey. It involves self-exploration, growth, and a commitment to living in alignment with your values and beliefs.

Energy can be felt by others and when we have balanced energy across the 5 dimensions, we can live the best version of ourselves.

By focusing on these five dimensions, our leadership not only empowers individuals but also can transform ourselves and the business we work within, into vibrant, adaptive, and sustainable entities capable of thriving in an ever-changing world.

Written by Renée Giarrusso.

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