Thursday REFILL: Midweek Energy for a Strong Finish

Welcome back to R &R, everyone! ✨

The 3 pm Thursday slump isn't just in your head, it's in your bones. By this point in the week, the weight of meetings, decisions, and expectations has settled into your body like an unwelcome houseguest who's overstayed their welcome.

That exhaustion isn’t only mental, it’s also physiological. Unfortunately, it also has a direct line to how we show up as leaders.

A few years ago, while working on research on employee burnout, I found a study that shifted my thinking entirely. Energy isn’t just a nice-to-have; it’s a predictor of high performance. Managers who protect and replenish their energy reserves advance faster than their perpetually depleted colleagues who are also putting in the long hours (Gerbasi et al., 2015).

In my research, it was also clear that energy management isn't only about advancement. Burnout also costs organizations millions annually (Forbes, 2025).

If energy is this valuable, we can’t afford to treat it as an afterthought. The good news? You don’t need an open afternoon or a weeklong retreat to restore it.

That’s why I created the REFILL method that I’m excited to share with you. It’s a simple, science-backed rhythm you can run in under 10 minutes midweek to keep yourself from running on fumes.

Here’s how it works:

Example wins: "Resolved client objection about timeline" or "Completed first draft of proposal"

Can’t think of any? Focus on mini-moments of completion, not perfection. Remember, small progress shifts your lens from deficit to momentum.

ACTION: Send thank-you emails showing appreciation to people who have made your day or week easier.

Feel like you’re never going to take the time? Grab your Gratitude Toolkit below, which includes ready-to-copy phrasing and links to stationery options!