Welcome to Better at Life, the weekly newsletter where I share one simple, actionable idea you can put into practice today to build better habits, sharpen your mindset, and live with more intention.
A few years ago, I realized something slightly horrifying: I was exhausted all the time… but not from doing hard things. From doing stupid things.
Scrolling “just for a minute.” Saying yes to meetings I didn’t need to be in. Checking email like it owed me money. By 2 p.m., my brain felt like an iPhone on 1% battery, and I hadn’t even done the things that actually mattered to me.
So I tried something new: an Energy Audit.
No spreadsheets.
No apps.
Just an honest look at what fuels me and what drains me.
And wow!
Turns out I wasn’t bad at time management.
I was just bad at energy management.
This Week’s Action: The Energy Audit
Here’s the 5-minute version:
Draw two columns: one for “+ Energy” and one for “- Energy.”
List your usual week. Meetings, habits, people, workouts, meals, whatever.
Label each item: Does it give you energy or drain it?
Example:
+ Energy: Morning walk, deep work block, lunch with a friend
– Energy: Slack pings, doomscrolling, late-night Netflix “just one more”
Now look at your list.
Circle one energy drainer you can cut or shrink this week, and one energy giver you can amplify.
That’s it. That’s the audit.
Why This Works:
Energy, not time, is your real currency. You can’t create more hours, but you can reclaim energy leaks. Research on attention and willpower shows that every small drain, like context switching or unnecessary decision-making, pulls from the same limited pool you need for meaningful work and connection.
Small tweaks compound fast.
Cut one daily drain, add one daily charge, and your week feels 30% lighter.
Mini Challenge:
Ask yourself:
“What’s one small thing that gives me energy I’m currently underestimating?”
Do more of that, even if it’s a two-minute walk or sending a dumb meme to your best friend.
https://chrismullen.org/wp-content/uploads/Newsletter-03.svg2260Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2025-10-05 07:23:122025-10-21 15:51:07🎯 How to stop wasting your best energy
Welcome to Better at Life, the weekly newsletter where I share one simple, actionable idea you can put into practice today to build better habits, sharpen your mindset, and live with more intention.
Ever had a day where you crossed off 12 things and still felt behind?
Yeah. Me too.
It’s that weird productivity hangover: you were busy all day, but your brain still whispers, “You didn’t do enough.”
So let’s flip that.
This Week’s Action: The 3-Win Day
At the start of each morning, write down 3 small things that, if done, would make today feel like a win.
Keep it simple. Keep it real.
Examples:
Call your grandma (she misses you)
Drink water before coffee
Take a 10-minute walk without your phone
Your “wins” don’t need to impress anyone. They just need to mean something to you.
Why This Works:
Psychologists call it salience: when you define what matters before your day spirals, your brain tracks progress more clearly.
Small intentional goals reduce overwhelm and increase motivation, even if your day gets messy.
Plus, feeling like a winner, even from something as small as “unclog sink,” creates momentum.
Mini Challenge:
Grab a sticky note.
Write 3 things you could finish today that would make Future You say, “Nice job.”
Then: do them. Crumple the note. High five yourself.
Being better at life doesn’t require a 75-step routine or another course.
https://chrismullen.org/wp-content/uploads/Newsletter-02.svg2260Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2025-09-28 06:00:002025-10-21 15:52:23🎯 3 tiny wins that change your day
Welcome to Better at Life, the weekly newsletter where I share one simple, actionable idea you can put into practice today to build better habits, sharpen your mindset, and live with more intention.
Yesterday, I stared at my to-do list for 17 minutes…and then closed the tab.
Not because I was lazy, but because everything on it felt enormous.
I’ve learned that most of us don’t need more motivation; we need momentum.
This Week’s Action: The 2-Minute Shift
When a task feels overwhelming, don’t ask, “How do I finish this?”
Ask: “What’s the 2-minute version of this I can start right now?”
Examples:
Write a book? → Open a doc and type one messy paragraph.
Get back in shape? → Do 10 jumping jacks right now.
https://chrismullen.org/wp-content/uploads/WheelofLife.png475715Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2023-11-08 04:58:302024-01-12 18:47:19Wheel of Life
Learn to Make the Best LinkedIn to Attract Recruiters
We are living in an age where the advancement of technology has resulted in an ever-changing job environment and technological automation is causing job loss. To excel, one needs to strive to become a lifelong dynamic learner to acquire skills of the future to stay relevant and keep thriving. Those who stop learning and give up on skill development might not be able to survive the technological revolution.
https://chrismullen.org/wp-content/uploads/Linkedin-Infographic.png55691000Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2019-03-28 12:17:232023-06-12 11:20:47How to Attract Recruiters on LinkedIn
There are times when I have felt disheveled, out of place. or just unorganized. It could also be described as just feeling off-balance. Whatever it is or whatever you want to call it, spending some time collecting my thoughts usually helps.
https://chrismullen.org/wp-content/uploads/AdobeStock_75840243-scaled-1.jpeg17072560Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2019-01-02 13:27:012023-06-12 11:20:48How to Reflect on the Year
During the end of a calendar year and at the beginning of a new one, I am frequently asked if I set goals and what does that look like? Well, it is not as simple as JUST setting goals for the year. For me, there is a lot more that goes into ending a year and beginning a new one. I believe it is about intentionality. I like to be deliberate in how I end and start a year. Why? Well, it gives me clarity and a vision forward…a path if you will.
So I thought it would be helpful to share the process I use for myself and my coaching clients. This way others can adopt it or at the very least use it as a guide to start their own practices. It really has worked well for me. Over the last few years, I have set myself up for success with these steps. In fact, each of my last 4 years has been better than the last and this has not happened by chance. When I look back I have been blown away by the goals I completed and how my life has changed in so many areas. To be honest, I didn’t complete every goal that I set each of these years (and that is okay).
Over the years I’ve tried different ways and I recognize that each individual is their own person and has their own way of doing things. So you’ll need to tweak this for yourself. Just use the following steps as a guide to help.
Each of the below steps is (or will be) its own blog post. Just click on the hyperlink and a new window will open.
#1 Reflect. We can’t look forward unless you take some time to look where you’ve come from. So take some time and reflect on the year that is ending. Think about what went well, what you want to change, and what you should get rid of. Click here to read about how to reflect on the year.
#2 Know the present you. Where are you now? What is your life like in all areas? To get a good snapshot of where you are, take the time to complete my Wheel of Life assessment. Make sure you complete the accompanying worksheet since it will give you a more in-depth look of where you are and where you want to go. Click here to read more about the Wheel of Life assessment (3 minute read).
#3 Set the tone for the coming year. Select a word to help define what you want this year to look like or it could be a word to help keep you grounded and on track. Many have done this for years.
#4 Set your goals. I use the S.M.A.R.T.E.R. goal method and I don’t set more than 5-7 goals at a time, otherwise, it could become unwieldy and overwhelming. If this is all new to you then I wouldn’t have more than 5 goals at any one time. And the goals you set should not be easy to achieve. They should push you outside your comfort zone and move your life forward in the direction you want it to go. Use the results from the Wheel of Life assessment to decide on what categories of your life you want to improve and also incorporate your word of the year. Click here to read more about all the details of SMARTER goals (4-minute read).
#5 Make the time. Now you need to set aside time to work on these goals because they won’t just accomplish themselves. Start with a calendar for the entire year and set milestones for each goal, then take that down to what needs to get done each month. What I also recommend is to set time each week just to move your goals forward. This will look different for each person but how much time do you think you need each week to work on your goals? Now find that time and put it on your calendar. What gets scheduled gets done.
#6 Review on a regular basis. I have found that a best practice is to schedule a quarterly review to go over your goals. I do this to make sure my goals still align with what I want. I also want to see where each goal is in the process. Here are a couple of the questions I ask myself: What are my obstacles? What can I do now to move the needle forward? In addition to the quarterly review, set a reoccurring calendar appointment for yourself to review your goals on a weekly basis. This will allow for you to determine what needs to get done each week and not forget about it.
Now, all of this might seem like a lot of work but I have found that it pays off in big dividends at the beginning and the end of each year. This process gives me the structure I need to set up my year for success.
[Tweet “This process gives me the structure I need to set up my year for success.”]
You can complete each step separately. It doesn’t all have to be done in one day – although it can be.
https://chrismullen.org/wp-content/uploads/AdobeStock_85731355-scaled-1.jpeg17072560Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2019-01-01 14:15:182024-01-04 07:00:16Set Yourself Up For Success This Year
Professional work has always been a game of skills, regardless of the classification of your occupation. Whether you’re a white- or a blue-collar worker, you need to possess and demonstrate skills that can help you complete your tasks.
https://chrismullen.org/wp-content/uploads/Skills-of-the-Future-10-Skills-Youll-Need-to-Thrive-in-2020-Infographic.png105901667Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2018-04-17 13:12:482023-06-12 11:20:49Skills of the Future
You studied the company, you put on your most professional outfit, you went through all the talking points in your head, you prepared thought-provoking questions, and then you completely blew it.
Terrible job interviews leave a horrible taste in your mouth. A ton of different circumstances can bring this about, and not all of them are in your control. But a lot can be done to remedy an interview flop.
Rather than moping and suffering from post-traumatic interview depression, here are the things you can do to recover.[featured-image single_newwindow=”false”] Read more
https://chrismullen.org/wp-content/uploads/portrait-child-hands-57449-scaled-1.jpeg17132560Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2017-10-16 11:18:452023-06-12 11:20:49How To Recover From A Terrible Job Interview
[guestpost]GUEST POST: Eugene Feygin has a B.S. in Advertising from the University of Illinois at Urbana Champaign. As an SEO expert, he has published articles on the SEO trends and presented at multiple conferences on marketing research and tactics, user experience and social media management. He is the founder of digital marketing agency Raw SEO, and enjoys studying UX from both sides—as a user testing products and as a designer using the results to spur innovation.[/guestpost]
Each and every day, 193.3 billion emails are sent around the world. More than half of those are business emails. The average person spends 28 percent of the workweek reading and responding to email, which equates to 13 hours a week. So what do we do about all this email dependence? Thankfully there are tools and strategies to cut down on inbox overload and get organized. Considering an estimated two-thirds of the emails in an average inbox are not important, regular inbox cleaning, archiving, and unsubscribing can do wonders. Project managers and instant messaging systems, including Slack, Pie, Rocket.Chat, and Team Tracker App, can all help workers collaborate without (or with fewer) emails. Check out the infographic below to learn how to cut down on your outgoing and incoming emails.
https://chrismullen.org/wp-content/uploads/Super-Valuable-Email-Management-Tips_final-scaled.png2560375Chris Mullenhttps://chrismullen.org/wp-content/uploads/Chris-Mullen-Logo.svgChris Mullen2017-10-09 11:48:572023-06-12 11:20:50Super valuable email management tips and tools you can’t live without
🎯 How to stop wasting your best energy
Better at Life NewsletterRead time: 3.2 minutes
Welcome to Better at Life, the weekly newsletter where I share one simple, actionable idea you can put into practice today to build better habits, sharpen your mindset, and live with more intention.
A few years ago, I realized something slightly horrifying: I was exhausted all the time… but not from doing hard things. From doing stupid things.
Scrolling “just for a minute.” Saying yes to meetings I didn’t need to be in. Checking email like it owed me money. By 2 p.m., my brain felt like an iPhone on 1% battery, and I hadn’t even done the things that actually mattered to me.
So I tried something new: an Energy Audit.
No spreadsheets.
No apps.
Just an honest look at what fuels me and what drains me.
And wow!
Turns out I wasn’t bad at time management.
I was just bad at energy management.
This Week’s Action: The Energy Audit
Here’s the 5-minute version:
Example:
Now look at your list.
Circle one energy drainer you can cut or shrink this week, and one energy giver you can amplify.
That’s it. That’s the audit.
Why This Works:
Energy, not time, is your real currency. You can’t create more hours, but you can reclaim energy leaks. Research on attention and willpower shows that every small drain, like context switching or unnecessary decision-making, pulls from the same limited pool you need for meaningful work and connection.
Small tweaks compound fast.
Cut one daily drain, add one daily charge, and your week feels 30% lighter.
Mini Challenge:
Ask yourself:
“What’s one small thing that gives me energy I’m currently underestimating?”
Do more of that, even if it’s a two-minute walk or sending a dumb meme to your best friend.
Being better at life isn’t about doing more.
It’s about feeling more alive while doing it.
Small wins, smart energy, better days.
See you next week — a little better at life.
🎯 3 tiny wins that change your day
Better at Life NewsletterRead time: 3.2 minutes
Welcome to Better at Life, the weekly newsletter where I share one simple, actionable idea you can put into practice today to build better habits, sharpen your mindset, and live with more intention.
Ever had a day where you crossed off 12 things and still felt behind?
Yeah. Me too.
It’s that weird productivity hangover: you were busy all day, but your brain still whispers, “You didn’t do enough.”
So let’s flip that.
This Week’s Action: The 3-Win Day
At the start of each morning, write down 3 small things that, if done, would make today feel like a win.
Keep it simple. Keep it real.
Examples:
Call your grandma (she misses you)
Drink water before coffee
Take a 10-minute walk without your phone
Your “wins” don’t need to impress anyone.
They just need to mean something to you.
Why This Works:
Psychologists call it salience: when you define what matters before your day spirals, your brain tracks progress more clearly.
Small intentional goals reduce overwhelm and increase motivation, even if your day gets messy.
Plus, feeling like a winner, even from something as small as “unclog sink,” creates momentum.
Mini Challenge:
Being better at life doesn’t require a 75-step routine or another course.
It just requires clarity.
And maybe remembering to call your grandma. 😄
See you next week — a little better at life.
🎯 The 2-minute shift
Better at Life NewsletterRead time: 2 minutes
Welcome to Better at Life, the weekly newsletter where I share one simple, actionable idea you can put into practice today to build better habits, sharpen your mindset, and live with more intention.
Yesterday, I stared at my to-do list for 17 minutes…and then closed the tab.
Not because I was lazy, but because everything on it felt enormous.
I’ve learned that most of us don’t need more motivation; we need momentum.
This Week’s Action: The 2-Minute Shift
When a task feels overwhelming, don’t ask, “How do I finish this?”
Ask: “What’s the 2-minute version of this I can start right now?”
Examples:
Starting is the real victory.
And 2 minutes is all it takes to tip the balance.
Mini Challenge:
You don’t have to finish everything today.
But you do have to start something.
And starting small is still starting.
See you next week — a little better at life.
Wheel of Life
Work and LifeHow to Attract Recruiters on LinkedIn
Career, Personal Development, Social Media, TechnologyLearn to Make the Best LinkedIn to Attract Recruiters
We are living in an age where the advancement of technology has resulted in an ever-changing job environment and technological automation is causing job loss. To excel, one needs to strive to become a lifelong dynamic learner to acquire skills of the future to stay relevant and keep thriving. Those who stop learning and give up on skill development might not be able to survive the technological revolution.
Read moreHow to Reflect on the Year
Personal DevelopmentThere are times when I have felt disheveled, out of place. or just unorganized. It could also be described as just feeling off-balance. Whatever it is or whatever you want to call it, spending some time collecting my thoughts usually helps.
Read moreSet Yourself Up For Success This Year
Personal Development, Productivity, WellnessDuring the end of a calendar year and at the beginning of a new one, I am frequently asked if I set goals and what does that look like? Well, it is not as simple as JUST setting goals for the year. For me, there is a lot more that goes into ending a year and beginning a new one. I believe it is about intentionality. I like to be deliberate in how I end and start a year. Why? Well, it gives me clarity and a vision forward…a path if you will.
So I thought it would be helpful to share the process I use for myself and my coaching clients. This way others can adopt it or at the very least use it as a guide to start their own practices. It really has worked well for me. Over the last few years, I have set myself up for success with these steps. In fact, each of my last 4 years has been better than the last and this has not happened by chance. When I look back I have been blown away by the goals I completed and how my life has changed in so many areas. To be honest, I didn’t complete every goal that I set each of these years (and that is okay).
Over the years I’ve tried different ways and I recognize that each individual is their own person and has their own way of doing things. So you’ll need to tweak this for yourself. Just use the following steps as a guide to help.
Each of the below steps is (or will be) its own blog post. Just click on the hyperlink and a new window will open.
#1 Reflect. We can’t look forward unless you take some time to look where you’ve come from. So take some time and reflect on the year that is ending. Think about what went well, what you want to change, and what you should get rid of. Click here to read about how to reflect on the year.
#2 Know the present you. Where are you now? What is your life like in all areas? To get a good snapshot of where you are, take the time to complete my Wheel of Life assessment. Make sure you complete the accompanying worksheet since it will give you a more in-depth look of where you are and where you want to go. Click here to read more about the Wheel of Life assessment (3 minute read).
#3 Set the tone for the coming year. Select a word to help define what you want this year to look like or it could be a word to help keep you grounded and on track. Many have done this for years.
#4 Set your goals. I use the S.M.A.R.T.E.R. goal method and I don’t set more than 5-7 goals at a time, otherwise, it could become unwieldy and overwhelming. If this is all new to you then I wouldn’t have more than 5 goals at any one time. And the goals you set should not be easy to achieve. They should push you outside your comfort zone and move your life forward in the direction you want it to go. Use the results from the Wheel of Life assessment to decide on what categories of your life you want to improve and also incorporate your word of the year. Click here to read more about all the details of SMARTER goals (4-minute read).
#5 Make the time. Now you need to set aside time to work on these goals because they won’t just accomplish themselves. Start with a calendar for the entire year and set milestones for each goal, then take that down to what needs to get done each month. What I also recommend is to set time each week just to move your goals forward. This will look different for each person but how much time do you think you need each week to work on your goals? Now find that time and put it on your calendar. What gets scheduled gets done.
#6 Review on a regular basis. I have found that a best practice is to schedule a quarterly review to go over your goals. I do this to make sure my goals still align with what I want. I also want to see where each goal is in the process. Here are a couple of the questions I ask myself: What are my obstacles? What can I do now to move the needle forward? In addition to the quarterly review, set a reoccurring calendar appointment for yourself to review your goals on a weekly basis. This will allow for you to determine what needs to get done each week and not forget about it.
Now, all of this might seem like a lot of work but I have found that it pays off in big dividends at the beginning and the end of each year. This process gives me the structure I need to set up my year for success.
[Tweet “This process gives me the structure I need to set up my year for success.”]
You can complete each step separately. It doesn’t all have to be done in one day – although it can be.
Trust the process and give it a try.
Click here to sign up to my email community and don’t miss another update!
Let me know what you think of this process and what questions you have.
Skills of the Future
Blog Tabs, UncategorizedProfessional work has always been a game of skills, regardless of the classification of your occupation. Whether you’re a white- or a blue-collar worker, you need to possess and demonstrate skills that can help you complete your tasks.
Read moreHow To Recover From A Terrible Job Interview
Blog Tabs, CareerYou studied the company, you put on your most professional outfit, you went through all the talking points in your head, you prepared thought-provoking questions, and then you completely blew it.
Terrible job interviews leave a horrible taste in your mouth. A ton of different circumstances can bring this about, and not all of them are in your control. But a lot can be done to remedy an interview flop.
Rather than moping and suffering from post-traumatic interview depression, here are the things you can do to recover.[featured-image single_newwindow=”false”] Read more
Super valuable email management tips and tools you can’t live without
Blog Tabs, Email, Productivity[guestpost]GUEST POST: Eugene Feygin has a B.S. in Advertising from the University of Illinois at Urbana Champaign. As an SEO expert, he has published articles on the SEO trends and presented at multiple conferences on marketing research and tactics, user experience and social media management. He is the founder of digital marketing agency Raw SEO, and enjoys studying UX from both sides—as a user testing products and as a designer using the results to spur innovation.[/guestpost]
Each and every day, 193.3 billion emails are sent around the world. More than half of those are business emails. The average person spends 28 percent of the workweek reading and responding to email, which equates to 13 hours a week. So what do we do about all this email dependence? Thankfully there are tools and strategies to cut down on inbox overload and get organized. Considering an estimated two-thirds of the emails in an average inbox are not important, regular inbox cleaning, archiving, and unsubscribing can do wonders. Project managers and instant messaging systems, including Slack, Pie, Rocket.Chat, and Team Tracker App, can all help workers collaborate without (or with fewer) emails. Check out the infographic below to learn how to cut down on your outgoing and incoming emails.
Read more