How many hours of sleep do you average each night?

Here's my follow-up question: Are you a leader who values rest and recovery? Or do you have kids? (This is sarcasm)

Sometimes, it feels like those two categories are mutually exclusive.

Last night, sometime between 3 and 4 a.m., I found myself getting repeatedly kicked in the back by my 3-year-old daughter, Ali. She’d stealthily climbed into my bed and decided to take up some real estate that wasn’t hers. I was in such a deep sleep that I didn’t do my usual routine of walking her back to her room.

And then... thud. She rolled off the bed, hit her head on the nightstand, and began to scream.

She’s fine, thankfully. But by the time she was calm and back in bed, I only had about an hour of sleep left before starting the day.

The Leadership Problem No One Talks About: We’re Supposed to Be On, Even When We’re Off

Here’s the thing—there’s this invisible expectation for leaders to show up energized, focused, and ready to deliver. But what happens when you wake up exhausted, distracted, and drained? The pressure to push through can be overwhelming. You tell yourself:

“Just get through your inbox.”
“Knock out the deliverables.”
“Lead the meeting with presence.”

But if we’re honest, plowing through fatigue rarely leads to your best work.

The Internal Shift That Changed My Day

This morning, I was dragging. I sat at my desk trying to force productivity—writing emails, organizing thoughts for client sessions, prepping content—and nothing was clicking. Instead of doubling down, I paused and asked myself:

"Jason, what do you actually need right now to get back on track?" That small moment of self-coaching changed everything.

I grabbed another coffee (obviously), took a walk outside, and called a good friend. Just 15 minutes of movement and meaningful conversation was enough to reset my mental state. I came back inside and finally hit a groove.

The work I couldn’t focus on earlier? Done.

The Bigger Point: Energy Isn’t Just Physical. It’s Emotional, Relational, and Mental.

Research from positive psychology tells us that tiny interventions—like brief exercise, mindfulness, or human connection—can dramatically impact energy and focus. Harvard’s Center for Wellness even notes that walking outside can improve creative thinking by over 60%.

What I did wasn’t revolutionary. But it was intentional.

And that’s the invitation for you.

Run the Experiment: What Works for You?

You may not be able to control your sleep every night (especially if you’ve got toddlers, teens, or teams), but you can control how you respond to low-energy moments.

Try asking:

“What’s one small thing I can do to shift my state?”
“What energizes me when I’m running low?”
“What would make this next hour easier or more enjoyable?”

It could be music. A walk. A short nap. A journaling break. A podcast. A stretch session. A quiet moment of prayer. Or just a conversation with someone who knows how to lift your spirits.

The point isn’t perfection. It’s permission—to lead yourself with intention, even when conditions aren’t ideal.

Your Leadership Challenge This Week:

Don’t power through just to get things done.

Instead, tend to yourself the way you’d coach or lead someone else. You wouldn’t tell your team to grind it out mindlessly. You’d help them reset. So do the same for yourself.

Because great leaders don’t just manage their calendars. They manage their energy. And sometimes, the best leadership move you can make... is to take a walk and phone a friend.

P.S. Want more practical ways to lead yourself better, even on low-energy days? Download this free checklist and share with your team!