Aspiring authors can effectively manage their time and energy by implementing strategies such as setting specific writing goals, creating a consistent writing routine, utilizing small pockets of time throughout the day, prioritizing tasks, and eliminating distractions. By breaking down the writing process into manageable chunks and dedicating focused time to writing, authors can make significant progress even with a full-time job. Additionally, incorporating self-care practices, such as exercise and proper rest, can help maintain energy levels and creativity.