Listen to this episode, and upgrade your quality of life in 2026. In this week's podcast, Emily dives deep into a concept she calls Energy ROI—Return on Investment. As we navigate the start of a new year, it’s common to feel pressured to do more, but Emily challenges us to look at our calendars and ask: "What is the cost of this entry versus the payoff?"

Emily breaks down her "Four Quadrants of Effort" to help you identify where you are gaining momentum and where you are leaking energy. She also shares tactical tools like "Firing the Drain" and the "Power of the Floor" to help you move from decision fatigue into a state of strategic underperformance. By the end of this episode, you won't just have a to-do list; you'll have a "to-don't" list and a clear path to making this year one of actual growth, not just grinding.

IN THIS EPISODE
The Four Quadrants of Effort: A breakdown of the Sweet Spot (Low Effort/High Joy), The Investment (High Effort/High Joy), The Drain (High Effort/Low Joy), and The Ghost (Low Effort/Low Joy).
The Health Halo Trap: Why we often mistake suffering for progress and how to identify "healthy" habits that are actually costing you more than they give back.
Four Pointed Questions: Emily offers an audit for your performance wellness versus your actual wellness.
The Power of the Floor: Defining the bare minimum you do on your hardest days to ensure you never fail or "end up in the red."
The 70% Rule: Why giving 70% effort to mundane tasks allows you to save 100% for the things that truly matter.
Eliminating Decision Fatigue: How establishing a consistent routine and planning ahead can preserve your finite energy for the big hurdles.

MENTIONED IN THIS EPISODE
The Pivot Year by Brianna Wiest
Gabby Thomas on Hurdle

SOCIAL
@emilyabbate
@iheartwomenssports

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ASK ME A QUESTION: Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show. 

Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

Listen to this episode, and upgrade your quality of life in 2026. In this week's podcast, Emily dives deep into a concept she calls Energy ROI&mdash;Return on Investment. As we navigate the start of a new year, it&rsquo;s common to feel pressured to do more, but Emily challenges us to look at our calendars and ask: "What is the cost of this entry versus the payoff?"
Emily breaks down her "Four Quadrants of Effort" to help you identify where you are gaining momentum and where you are leaking energy. She also shares tactical tools like "Firing the Drain" and the "Power of the Floor" to help you move from decision fatigue into a state of strategic underperformance. By the end of this episode, you won't just have a to-do list; you'll have a "to-don't" list and a clear path to making this year one of actual growth, not just grinding.
IN THIS EPISODE
<ul>
<li>The Four Quadrants of Effort: A breakdown of the Sweet Spot (Low Effort/High Joy), The Investment (High Effort/High Joy), The Drain (High Effort/Low Joy), and The Ghost (Low Effort/Low Joy).</li>
<li>The Health Halo Trap: Why we often mistake suffering for progress and how to identify "healthy" habits that are actually costing you more than they give back.</li>
<li>Four Pointed Questions: Emily offers an audit for your performance wellness versus your actual wellness.</li>
<li>The Power of the Floor: Defining the bare minimum you do on your hardest days to ensure you never fail or "end up in the red."</li>
<li>The 70% Rule: Why giving 70% effort to mundane tasks allows you to save 100% for the things that truly matter.</li>
<li>Eliminating Decision Fatigue: How establishing a consistent routine and planning ahead can preserve your finite energy for the big hurdles.</li>
</ul>
MENTIONED IN THIS EPISODE
<ul>
<li><a href="https://rstyle.me/+ujLq0--nr5Bx4Y1AMWvaPA">The Pivot Year by Brianna Wiest</a></li>
<li><a href="https://podcasts.apple.com/us/podcast/the-pursuit-of-purpose-gabby-thomas-on-how-to-block/id1330434098?i=1000743961537">Gabby Thomas on Hurdle</a></li>
</ul>
SOCIAL <a href="http://instagram.com/emilyabbate">@emilyabbate</a> <a href="http://instagram.com/iheartwomenssports">@iheartwomenssports</a>
JOIN:&nbsp;<a href="https://www.instagram.com/channel/AbaSpMJZ0k0nuExh/">⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The Daily Hurdle IG Channel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠</a>
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ASK ME A QUESTION:&nbsp;Email hello@hurdle.us to with your questions! Emily answers them every Friday on the show.&nbsp;
Listen to Hurdle with Emily Abbate on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live happier, healthier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live happier, healthier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle with Emily Abbate

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live healthier, happier, more motivated lives. New episodes every Tuesday and Friday.

Hurdle is where real stories meet next-level ambition. Host, veteran journalist and coach Emily Abbate, interviews the most inspiring women in sports and wellness, peeling back the curtain on their journeys through vulnerable, deep conversation. Learn the secrets to their success, including the grit, glory, and crucial mindset lessons that help her level-up. Each conversation, a powerful reminder that we get to overcome, and embrace each hurdle to live healthier, happier, more motivated lives. New episodes every Tuesday and Friday.

[SOLO] The Energy Audit: How To Protect Your Most Precious Asset, Identify Leaks & Strengthen Your Resilience Muscle

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/34859c45-7b80-4933-8aed-b3d10016aea2/transcript