I’m currently editing the 45th episode of our Faith Building Podcast, which goes live tomorrow morning. In it, my friend Vladi shares a story about Brené Brown, who has a wonderful relationship. And guess what their secret is?
When she and her husband come home in the evening, they tell each other how they’re doing — not in long sentences, but with a simple number.
Imagine you have a glass. If it’s filled to the top, that’s 100%. Halfway full would be 50%. So ask yourself: How full is your glass today? Are you at 90% after work, or more like 30%?
Vladi goes on to explain that when both partners are around 70%, everything flows quite well. But if one person is at 30% and the other at 80%, the one at 80% shouldn’t ask the 30% to clean the basement. That conversation can wait until the other has more energy. Because when you’re at 30%, every extra “to-do” just feels like pressure. The better question would be: How can I support you right now?
My friend and client Sascha has implemented a similar idea in his beverage company, Gilberg, in Gondorf. There’s a mood barometer on the wall. Every morning, the team collectively rates their mood — and depending on the color (green, yellow, or red), Sascha immediately knows what kind of support or communication is needed.
So, what can you do when you find yourself dropping below the 50% mark — at home or at work? Here’s something most people have stopped doing, even though science has proven it to be one of the most effective ways to relax and reduce stress. Instead of reaching for coffee, energy drinks, sweets, or other quick “rewards,” try this underrated yet powerful method: reading.
Recent studies show that just 15 minutes of reading per day can reduce your stress levels by up to 68%. Pretty cool, right? Reading is actually more effective than listening to music, taking a walk, or even meditating (not to mention chocolate or caffeine). When you read, your heart rate slows down, your body shifts out of fight-or-flight mode, and your mind finally gets a chance to breathe.
The best part? Take your time with it. Just set aside 15 to 30 minutes, put your beloved phone aside, and read something that genuinely interests you — whether it’s a novel, a biography, or a magazine. What matters isn’t what you read, but that you do it.
Here’s one more tip: Books stimulate your thoughts. And your thoughts are the very first step of every creation. Your coffee cup didn’t exist because a factory produced it — it exists because someone first had the idea of making it. Production is only step 3. Step 1 is the idea. That’s why your thoughts are the foundation of every result — step 4.
So be intentional about which stories and ideas you allow into your mind. And if you’d like to discover what step 2 is, I recommend my first book, “I AM GRÄTER” In it, you’ll find the complete process — plus practical insights on how to use the right inputs to lift your energy and move higher on your emotional scale.
