Mitigate the Lows, Maximize the Highs: A Philosophy for Life, Business, and Health
Life doesn’t move in a straight line. As someone who has navigated the challenges of depression and anxiety, I’ve learned this truth the hard way. For years, I felt like I was failing every time my mood dipped or my motivation vanished. The same was true for my business—a slow month felt like a personal shortcoming. But over time, I developed a philosophy that changed everything: Mitigate the lows, maximize the highs.
This isn't about avoiding difficulty or chasing a constant state of happiness. It's about recognizing that life, business, and health all move in waves. There are seasons of struggle and seasons of growth. Instead of fighting the current, we can learn to ride these waves with intention. This philosophy provides a realistic framework for building resilience, finding balance, and making steady progress, even when the path forward feels uncertain.
Part 1: Understanding the Waves
Think of your life, mood, or even your bank account like the tide. There are natural ebbs and flows. Some days, you feel energized, creative, and on top of the world. These are the high tides. On other days, you might feel drained, uninspired, or overwhelmed. These are the low tides. For a long time, I viewed these low points as a sign that I was doing something wrong.
The first step in this philosophy is acceptance. Lows are not a failure; they are an inevitable part of the human experience. Fighting them or feeling guilty about them only wastes precious energy. When you accept that down cycles will happen, you shift from a mindset of resistance to one of strategy. You stop asking, "Why is this happening to me?" and start asking, "What can I do to navigate this?"
This acceptance is powerful because it allows for self-compassion. It gives you permission to be human. Just as a farmer doesn’t curse the winter but prepares for it, you can learn to prepare for your personal winters without judgment.
Part 2: Mitigating the Lows
When you feel a low cycle approaching, the goal isn't to prevent it but to lessen its impact. This is where mitigation comes in. It’s about building a foundation so strong that the waves of difficulty don't wash you away. Here are some practical strategies to do just that.
Check-In with Yourself
The most important first step is self-awareness. I’ve learned to recognize my personal signs of an approaching low: a desire to isolate, a drop in energy, or a feeling of being easily overwhelmed. When I notice these signs, I don’t ignore them. I pause and check in. What do I need right now? More sleep? A simpler schedule? A conversation with a friend? Acknowledging your needs is the first step toward meeting them.
Simplify and Protect Your Energy
During a low period, your resources—mental, emotional, and physical—are limited. The key is to protect them. This is the time to simplify. Your to-do list might shrink to just the essentials. In my personal training business, it means focusing on serving my existing clients well instead of pushing for new growth.
In your personal life, it could mean:
Sticking to simple routines: Don't try to start a complex new workout plan. Just focus on a short walk each day.
Prioritizing non-negotiables: For me, that’s adequate sleep, decent nutrition, and some form of movement. Everything else is a bonus.
Reducing stressors: This is the time to say no to extra commitments and protect your peace. If your business is slow, cut unnecessary overhead to reduce financial pressure.
Use Downtime for Growth
A low cycle doesn't have to be a period of stagnation. I’ve found that my quietest business months have become my biggest periods of personal growth. With extra time on my hands, I’ve read books that reshaped my thinking, learned new skills, and explored creative outlets like blogging and podcasting.
Instead of seeing a lull as a loss, reframe it as an opportunity. This is your time to sharpen your tools, reflect on your goals, and invest in yourself. This proactive approach turns a potential negative into a long-term positive.
Part 3: Maximizing the Highs
Just as important as managing the lows is capitalizing on the highs. When you feel that surge of energy, motivation, and clarity, it's time to take full advantage of it. This is your season of expansion and momentum.
Recognize and Ride the Momentum
A high cycle feels like the wind is at your back. Ideas flow easily, tasks feel effortless, and you feel capable of taking on the world. The key is to recognize this momentum and use it. Don't second-guess it or wait for it to fade. Lean into it.
This is the time to:
Tackle ambitious projects: Start that new business venture, sign up for a fitness competition, or begin writing that book.
Scale up your efforts: In my business, this is when I push my marketing, network with new people, and take on new clients.
Build a buffer: Use your high energy to get ahead on work, batch-create content, or save money. This buffer will serve you well when the next low cycle arrives.
Celebrate Your Wins
When you're in a high, it's easy to jump from one achievement to the next without pausing. However, celebrating your wins is crucial. It reinforces the positive momentum and builds your sense of confidence and capability. Acknowledging your progress, no matter how small, fills your emotional reserves for the leaner times ahead.
Part 4: Applying the Philosophy to Business
As a personal trainer and business owner, I live this philosophy daily. The fitness industry, like any service-based business, is subject to economic shifts and seasonal changes. Some months are incredibly busy, while others are quiet.
During slow periods, like the one I’ve been navigating since February, I focus on mitigation. I keep my overhead low to reduce financial stress. I use the extra time to develop new content, refine my coaching methods, and deepen my knowledge. This ensures that even when revenue is down, the business is still moving forward.
When business is booming, I maximize it. I take on a full client load, increase my marketing efforts, and save capital. This proactive approach to the business cycle allows for stability and long-term growth, rather than panicked reactions to every dip in the market.
Part 5: Teaching This Philosophy to Clients
This philosophy is at the core of how I coach my clients. So many people come to fitness with an "all-or-nothing" mindset. They start with intense diets and workout plans, but the moment life gets in the way—a stressful week at work, a sick child, or a vacation—they fall off completely and feel like a failure.
I teach them to manipulate the curve instead. I help them understand that their fitness journey will have highs and lows.
During high-energy weeks, we might push harder in the gym and dial in their nutrition.
During low-energy weeks, the goal might be to simply maintain consistency with shorter workouts or focus on recovery and sleep.
This approach empowers them to stay in the game for the long haul. They learn to scale their efforts up and down based on the season of life they are in. It removes the guilt and shame associated with not being "perfect" and replaces it with a sustainable, compassionate, and effective strategy for long-term health.
Conclusion: A Lifelong Practice
Mitigating the lows and maximizing the highs is not a one-time fix; it's a lifelong practice. It’s about building a relationship with yourself based on awareness, acceptance, and strategic action. You learn to work with your natural rhythms, not against them.
This approach has been my anchor through personal struggles and business challenges. It has allowed me to build a life and a career that feel resilient and authentic. By embracing the waves, you can stop fearing the lows and start seeing them for what they are: a chance to rest, reflect, and prepare for the next incredible high.