Energy Surge

It's an anchor. While you relive your most energising memory, you squeeze the tip of your middle finger and thumb together for three seconds, then release, each time the feeling doubles. The aim is to link the squeeze with that feeling, so you can use it later when your energy dips.

You choose the memory that feels most enthralling, then change how you see and hear it. Make the pictures bigger, zoom in and brighten the colours. Make the sound louder or surround sound, and add music or laughter. Finally, bring in touch and smell, and squeeze again each time.

The voice explains that your body spends energy getting rid of smoke, alcohol and sugary or fatty things, and that heavy lunches take a lot of energy to digest. It suggests light lunches and snacks like fruit, such as a banana. The point is not to lecture you but to avoid undoing the surge.

You shift your focus to what you're grateful for. If nothing comes, start with the air you breathe, then thank your five senses, then people you love and the skills and things you have. First thing in the morning, say thank you in your mind to your bed, sleep and shower. You can even turn it into a game with others.

The jog lets you picture moving easily and leaving tiredness behind, in a place you choose in nature. The meadow leads to a waterfall where you drink and feel stress melt away, then lie down beside it. At the end you drink again, feel awake and jog back toward the street before the count of three to one.

Picture yourself in a situation where your energy would normally drop, then squeeze your thumb and finger together and notice what changes. The session suggests practising many times over the next few days, until each squeeze reliably brings back that good feeling.