We talk a lot about energy. We want more of it, we search for sources of it, we blame its absence when things don't get done. When something we want to achieve isn't happening, we often assume it's because we lack the energy - the motivation, the drive, the fuel - to make it happen.

As a coach, I see this pattern regularly. Clients come wanting to make changes, to achieve goals, to get things done that matter to them. And when those things aren't happening, the assumption is often: "I just don't have the energy for this right now." But when we dig deeper, I notice something more complicated. The energy, the motivation, the desire, is often there. What's missing is something else entirely.

I think energy needs structure to be used effectively. Imagine a hosepipe: the water that flows through it is the energy, and the hosepipe? The structure. The hosepipe allows the water to flow purposefully in a way that lets you target the areas that need watering. Without it, you just have water everywhere; abundant, perhaps, but scattered and ineffective.

That’s why having energy alone doesn't guarantee you'll use it well. It is easy to have motivation and still find yourself procrastinating, scrolling, avoiding the very thing you want to be doing. The simplest of tasks can feel insurmountable, not because the energy isn't there, but because there is no structure channeling it in the right direction.

A structure I found helpful recently is the Couch to 5K app. It is designed for people who want to start running or come back to running and do so injury-free (that’s me!). The app provides a training structure that gets you from where you are to running 5K at a pace that suits you. The structure is simple and effective and highly adaptable to different experience and abilities.

Compare that with simply making the decision to run. If you are a seasoned runner and have just lost touch, the structure will help you to find your way back. If running isn’t your thing and you’d like to start, then the Couch to 5K app will give a process to support you along the way.

So, where could you do with a bit of structure in your life or work? What would you like to achieve and what structure(s) might support you? Before you begin, here is an important question: Do you really have energy for the thing you want to achieve? If you genuinely don't, if there is no motivation, no pull towards it, then it might not be the right project to pursue. But if you do have energy for it and still aren't getting it done, then a bit of structure might just be the support you need.

Questions to explore your true energy level:

• When you think about the ‘thing’ you want to get done, does it naturally spark interest in you or feel like a drain?

• If no one was expecting ‘this’ from you, would the motivation / energy still be there?

• Does the idea of actually starting it feel energising, neutral or heavy?

Here's an example of a structure I've used and developed in collaboration with my coaching clients:

Challenge

You want to be more organised and prepared for meetings and generally use your time better and more efficiently.

Structure

Schedule a call with your EA on a Monday and Friday (or just one) to reflect on the outcomes of the past week and/or plan the next. If you don’t have that kind of support, block 30 minutes in your diary at the beginning and/or end of each week to reflect, learn and plan ahead.

Useful questions to trigger some good thinking!

• What worked and what didn't work so well?

• What am I learning about myself?

• What am I learning about how I work?

• Are the processes I am using to manage my week useful?

• What do I want to do differently going forward?

This kind of structure creates a rhythm, a regular touchpoint that ensures planning doesn't slip. The questions provide a framework for thinking, crucial if you want to make informed and considered decisions about how you plan your time. Yes, it is simple, but the consistency and intentionality make it powerful. My tip: These kind of meetings that are easy to skip. Don’t. Make it a rule and give yourself the time to pause and think, it will make a tremendous difference to your efficiency the rest of the week.

I’ve been using this structure myself, and so have some of my clients, and here’s what I’ve noticed: the structure prompts me to think ahead in ways I simply wouldn’t if it weren’t there. I realise sooner that I need to prepare a document, gather information, or send something before a meeting. I arrive more ready, more thoughtful, and more equipped. Most importantly, the structure gets me to articulate my thinking on paper or out loud. That simple act reveals insights I didn’t know I had. It turns vague thoughts into conscious understanding, which is where the real power lies.