Introduction
In today’s always-on world, stress has become a silent epidemic. Between constant notifications, workplace pressures, and an endless to‑do list, most of us find ourselves running on an empty battery far too often.
In a powerful conversation on the On Purpose with Jay Shetty podcast, David Ko—CEO of Calm and author of Recharge—introduced a simple but transformative metaphor: your mental energy is like a phone battery. Just as your devices need regular charging, so does your mind. This analogy sparked a discussion that touched on self-awareness, workplace wellbeing, authentic leadership, and practical strategies for managing burnout.
Here’s a deep dive into the key lessons from their conversation that can help you not only survive but thrive.
The Battery Analogy: A Simple but Powerful Reframe
Ko recounts how a friend would ask her kids, “How’s your battery?” rather than the usual “How are you?” This simple metaphor provides something tangible: a percentage scale from 0% to 100%.
- 75–100%: Doing fine; keep maintaining.
- 50–75%: Time to start thinking about recharging.
- 25–50%: A real break is needed.
- 0–25%: A hard stop—address urgently what’s draining you.
Jay Shetty praised the metaphor, noting how much easier it makes self-awareness and conversation. Instead of vague answers like “I’m okay,” you’re armed with clarity and honesty.
Understanding Good Stress vs. Bad Stress
Ko stresses (no pun intended) that not all stress is bad. In fact:
- Good stress (eustress) can help us build resilience, develop skills, and grow. Think of deadlines that inspire performance.
- Bad stress (distress), however, leads to anxiety, poor health, and burnout—especially when people try to “power through” endlessly.
Recognizing the difference lets us harness stress as fuel while knowing when to step back.
“When you find yourself in constant ‘24/7 mode,’” Ko says, “that is a clear marker of distress and it’s time to recharge.”
Practical Recharging Strategies
Ko and Shetty highlight that recharging is personal—there’s no one-size-fits-all method. Some of the practices discussed include:
- Walking meetings or short outdoor breaks
- Breathing exercises to reset the nervous system
- Device-free rituals, such as keeping your phone out of the bedroom
- Sleep prioritization with mindful wind-downs
- Mindful mornings, starting the day with coffee rituals or light stretching
Ko insists that these micro-practices, when consistent, “compound into massive improvements in energy, focus, and overall well-being.”
Leaders & Vulnerability: A New Model for Workplaces
One recurring theme is the importance of vulnerability, especially in leadership roles. Ko admits he wasn’t always comfortable being open about struggles, but he realized:
“When leaders show vulnerability, it gives permission for everyone else to be honest too.”
Research backs this up—authenticity in leaders correlates with stronger cultural trust and higher employee engagement. By creating environments where “How’s your battery?” is a normal check-in, workplaces can genuinely support mental well-being.
Jay Shetty drives it further: “We’ve equated strength with bravado. True strength is vulnerability.”
Cultural Shifts Around Stress
Ko also points out that societal expectations—like in Korean work culture—often glorify “powering through” stress. But he argues that teaching young people about mental health early on, and normalizing breaks and recharging, is key to shifting entire cultures toward healthier norms.
Workplace stress isn’t just a personal issue—it’s an organizational one. Ko stresses shifting from surface‑level perks to embedding wellness in culture.
- Normalize mental health conversations in team meetings.
- Introduce flexible schedules to combat chronic stress.
- Prioritize psychological safety so employees don’t equate asking for help with risk.
Ko uses Calm’s workplace practices as an example, where meditation breaks and emotional check‑ins are woven into daily routines, not bolted on as afterthoughts.
What To Do If You’re At 1% Battery
When you’re mentally running on fumes, the usual impulse is to “push through.” Ko warns against this. Instead, he advises:
- Pause and prioritize only essentials. Stop multitasking and handle just what’s urgent.
- Use micro-recharges. Try a 5‑minute walk, five deep breaths, or quick journaling.
- Reach out for help. Being at 1% is often invisible to ourselves but obvious to others.
“You wouldn’t wait for your phone to die before plugging it in; treat yourself with the same urgency.” — David Ko
Tools for Managing Burnout
Burnout doesn’t strike overnight—it builds silently. Ko provides prevention strategies:
- Recharge rituals: Create personal non‑negotiables (sleep, hydration, mindfulness).
- Digital boundaries: Disconnect from screens before bed, protect no‑work hours.
- Energy mapping: Schedule draining tasks when you’re strongest; reward yourself with energizing ones.
- Lean on community: Share, connect, and support—recharging is social, not solo.
“Burnout happens not because you’re weak, but because you’re human without sustainable systems.” — David Ko
Quick Recharge Checklist
Here’s a simple daily reset you can start now:
| Time of Day | Quick Recharge Habit | Why It Works |
|---|---|---|
| Morning | 10 deep breaths | Signals calm and presence |
| Midday | 10‑minute walk | Restores focus, reduces fatigue |
| Afternoon | Energy mapping check | Realign tasks with energy levels |
| Evening | Digital cutoff | Improves sleep quality & recovery |
| Anytime | Gratitude jot | Shifts mindset to positivity |
More From The Podcast
1. Is all stress bad?
No. According to Ko, some stress (eustress) helps you grow. The danger lies in chronic, unmanaged stress.
2. How do I know if I need to recharge?
If you’re at 50% battery or lower—feeling drained, unfocused, impatient—it’s time to take intentional action.
3. Can small breaks actually help productivity?
Yes. Ko notes that shorter, regular recharges prevent mental crashes later, leading to more sustainable performance.
4. How do I know if I’m close to burnout?
Watch for persistent exhaustion, cynicism toward work, and a decline in performance. Those are red flags indicating you’re at “low battery.”
5. Can short recharges really make a difference?
Yes. Small, consistent recharges compound over time—much like frequent phone top-ups, preventing a complete shutdown.
6. What’s the role of employers in mental health?
Employers must move past perks and create cultures where wellness is embedded in structure—flexibility, openness, and psychological safety matter most.
Final Takeaway
This On Purpose episode delivers a much-needed reframe on managing modern stress. By asking “How’s your battery?”—to yourself, loved ones, or colleagues—you gain clarity on your state of energy, create space for honest conversations, and prevent burnout before it empties you completely.
As David Ko powerfully reminds us, “Recharging isn’t optional—it’s essential if we want to show up fully, for ourselves and others.”
Watch the full podcast on YouTube.
