Stop guessing why you're tired. Find where your energy leaks

03 · How the book works

The 3-Floor Energy Method: find your leak, then build from the ground up

Your energy is a building with three floors. Fix the foundation before the upper floors

1. "Where is my energy going?"

   Test

   24 yes-or-no questions in three sections. Your highest score is your primary leak

   Part 1 · the Energy Leak Assessment
2. "What do I fix first?"

   Ground floor

   Sleep, food, movement, light, and the lab tests worth asking your doctor about

   Part 2 · the physical level
3. "Why am I drained by people?"

   Second floor

   The Energy Circle, energy vampires and how to say no without guilt

   Part 3 · the emotional level
4. "Why won't my head stop?"

   Top floor

   An information diet, single-tasking and tools for anxious thoughts

   Part 4 · the mental level

05 · What is inside

5 parts, 38 pages. Take the test, then start where it points

Part 1

The Energy Leak Assessment

24 questions across physical, emotional and mental. Count your yes answers, and the book tells you where to start

See everything in Part 1

• The three floors of energy and why the foundation comes first

• Common physical causes behind "tired all the time"

• Medical tests to request when tiredness won't lift

• How to read your results, including what a tie means

What you walk away with:

• Your primary leak, named
• A starting point instead of ten
• A test list for your doctor if you need it

Part 2 · Ground floor

The physical level

The foundation: without it, nothing on the upper floors holds

See everything in Part 2

• Finding your sleep number and the rules that protect it

• The Energy Breakfast and practical nutrition rules

• Movement: the minimum that makes a difference

• Morning light and why it matters

What you walk away with:

• Your own sleep number
• One breakfast swap for steadier mornings
• A movement minimum that fits a busy week

Part 3 · Second floor

The emotional level

People and situations that drain you without giving back, and what to do about them

See everything in Part 3

• The Energy Circle: where your energy goes and where it comes from

• Energy vampires and how to spot them

• Saying no without guilt

• Weekly practices for emotional balance

What you walk away with:

• A map of what drains and what fills you
• Words for saying no
• One weekly habit that gives back

Part 4 · Top floor

The mental level

Information overload, scattered focus and anxious thoughts that keep your brain switched on

See everything in Part 4

• An information diet for news and social media

• Single-tasking instead of multitasking

• Tools for anxious thoughts, and when to seek help

What you walk away with:

• Phone limits and no-phone zones
• A focus routine for work
• A way to switch off at night

Part 5 · The plan

The 30-day energy protocol

Four weeks, one focus each, so you never try to change everything at once

See the four weeks

• Week 1: sleep foundation

• Week 2: nutrition reset

• Week 3: movement and light

• Week 4: mental and emotional

• Plus: quick techniques for low-energy moments and a daily energy checklist

What you walk away with:

• A plan with six actions a week
• A daily checklist to keep on the fridge
• Quick techniques for the 3 p.m. slump

07 · Done for you

What you will not have to do

• Try every energy tip at once

  The test tells you which floor to start with

• Work out which tests to ask for

  The list is in Part 1

• Build a routine from scratch

  Six actions a week, already written