energy management = the key to high performance february 20, 2014
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energy management = the key to high performance February 20, 2014. Agenda. Understanding the significance of Energy Management Time mgmt vs Energy Mgmt Recognizing there is an Energy Crisis Discussing (learning) some ways to lncrease Energy Sources of Energy - PowerPoint PPT PresentationTRANSCRIPT
energy management =the key to high performanceFebruary 20, 2014
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Agenda
Understanding the significance of Energy Managemento Time mgmt vs Energy Mgmto Recognizing there is an Energy Crisis
Discussing (learning) some ways to lncrease Energyo Sources of Energyo Importance of Stress (& Recovery!)
A “few” ideas on how to Increase YOUR Energy
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What is different about this conversation?
Old Paradigm1. Manage Time2. Avoid Stress3. Downtime is Wasted
Time4. Life is a Marathon5. Self-discipline is Key6. Invest Time
New Paradigm1. Manage Energy2. Seek Stress*3. Downtime is Productive
Time4. Life is a series of Sprints5. Rituals are Key6. Invest Energy
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ENERGY ASSESSMENTPHYSICAL____ I don’t regularly get at least 7-8 hours of sleep and I often wake up feeling tired____ I frequently skip breakfast, or settle for something that isn’t nutritious____ I don’t work out enough (meaning cardiovascular training at least 3x per week and strength training at
least 1x per week)____ I don’t take regular breaks during the day to truly renew and recharge, or I often eat lunch at my desk, if I
eat at all
EMOTIONAL____ I frequently find myself feeling irritable, impatient, or anxious at work, especially when work becomes
demanding____ I don’t have enough time with my family and loved ones, and when I’m with them, I’m not always really
with them____ I have too little time for the activities that I most deeply enjoy____ I don’t stop frequently enough to express my appreciation to others or to savor my accomplishments and
good things in my life
MENTAL____ I have difficulty focusing on one thing at a time, and I am easily distracted during the day (especially by
email)____ I spend much of my day reacting to immediate crises and demands rather than focusing on activities with
longer-term value and high leverage
____ I don’t take enough time for reflection, strategizing, and creative thinking____ I work in the evenings or on weekends, and I almost never take an e-mail free vacation
SPIRITUAL____ I don’t spend enough time at work doing what I do best and enjoy most____ There are significant gaps between what I say is most important to me in my life and how I actually
allocate my time and energy____ My decisions at work are more often influenced by external demands than by a strong, clear sense of my
own purpose____ I don’t invest enough time and energy in making a positive difference to others or to the world
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ENERGY ASSESSMENT
What do you need to work on? Total checks in each category:____ Physical____ Emotional____ Mental____ Spiritual Guide to category scores:0 Excellent energy management1 Strong energy management2 Significant deficits3 Poor energy management skills4 Full-fledged energy crisis
Manage Your Energy, Not Your Time; Tony Schwartz/Catherine McCarthy; HBR Oct 2007
How is your overall energy? Total #of statements checked: ____
Guides to scores: 0 – 3 Excellent energy management
skills4 – 6 Reasonable energy management
skills7 – 10 Significant energy management
deficits11 – 16 A full-fledged energy management
crisis
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ENERGY CRISIS
Sources of Energy – 4 Dimensional
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spiritual
mental
emotional
physical
aligned
focused
connected
energized
Increase the Quantity of our Physical energy. Improve the Quality of our Emotional energy. Sharpen the Focus of our Mental energy. Multiply the Force of our Spiritual energy.
Full Engagement: The acquired ability to intentionally invest your FULL and BEST energy, right HERE, right NOW.
We can…
Challenges to Full Engagement
Solution: Oscillation (stress & recovery)
STRATEGIC
RECOVERY
Too much stress with too little recovery (overuse) OR
Too much recovery with too little stress (underuse)will compromise performance
Linearity leads to serious disengagement
Typical Business Professional
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Not enough stress Not enough recovery
Solution: Oscillation (manage & expand)
Oscillation in ALL Dimensions!
Growth follows Stress, if and only if, __________!
Nutrition Fitness/Movement Sleep
Physical Dimension
Nutrition: How & When?
Eat Light & Eat Often
Eat every 3 hours +/- 1 hourNever go more than 4 hours without eating!
Break the Fast – never skip b’fast (< 2hrs)
Benefits of simply moving: Improved blood circulation Increased metabolism Increased energy levels
Movement for Energy Management
Every 30-45 minutes: stretching and/or small movements Every 90-120 minutes: large movements
How often?
5-15 minute movement breaks Low to moderate intensity Some movement is better than no movement
How much?
Move!
Take the stairs, not the elevator Take a walk after lunch Walk to another department, don’t e-mail Take a shower, not a bath Avoid drive-through facilities
Fitness is another topic (remember Oscillation & Expansion!)
Strategic Movement (examples):
Period of planned non-movement Recover energy Grow and repair
SLEEP
Lack of sleep makes you very slow and very stupid,
and you don’t even know it!
Physical Rituals*
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MANAGING PHYSICAL ENERGY POSITIVE ENERGY RITUALS
Movement
Nutrition
Sleep
Brainstorm with 1-2 others, then commit to 2-3 rituals to begin to work on restoring/increasing your PHYSICAL energy write them down.
Non-conscious routines that may or may not serve an overall significant purpose
Habits
Consciously acquired routines that serve a purpose significant to you
Rituals
Rituals*
Goal = turn Rituals into Habits (that serve your purpose).
Emotional Intelligence Interpersonal effectiveness Connection (to others) Confidence
Emotional Dimension
hopeful
connectedoptimistic
happy
relieved
peaceful
content
carefree
fearful
angry
jealous
insecure
defeated
hopeless
depressed
lonely
Emotional Energy
positiveattitude
negativeattitude
Energy/Attitude is a CHOICE!
Hope Gratitude Compassion Realistic optimism Challenge/sense of adventure
Emotions that optimize performance, health, & happiness -- Practice!
e.g., What are you grateful for?
Begin/End every day for the next week by spending 5 minutes thinking about:
• What’s going well? • What are you truly grateful for? (people –
family, friends, co-workers. Opportunities, Health, etc etc)
Fully present moment to moment Laser-focus Skillful storytelling Full awareness
Mental Dimension
The human system performs best when we are laser focused
We are either focused or not focused
MULTI-TASKING
Multi-tasking is the Enemy of Extraordinary Energy
Simultaneous processing of two or more unrelated tasks Result is poor energy management and not fully engaged in either task E.g. - talking on a cell phone while driving a car, talking to a direct report and
checking e-mail
What is Multi-tasking?
Sequential processing of two or more unrelated tasks Result is strategic energy management and full engagement in each task E.g. - checking e-mail for a specific time period, then immediately turning to
work on a project for a specific time period
What is NOT Multi-tasking?
Emotional & Mental Energy Tool: Results Model
RESULTS
EVENT
RESPONSE
Emotional Behavioral
MAP
Interpretation (MSU)
S-C-C
!
Take a break from thinking! E.g., Meditate, practice Mindfulness Read a new, mentally challenging book each month. Journal for 5 minutes at the end of the day. Learn a new language. To play an instrument. (something new, outside of
typical work). Visualization/mental rehearsal
Emotional & Mental Rituals (samples)
Turn away from ‘device’ when someone comes to my office/cube. Call home at 8pm every night when I’m traveling Write a note to my kids every morning I leave before they wake “Decompress” before entering house after work (“stop @ the park”)
Emotional & Mental Rituals
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MANAGING EMOTIONAL & MENTAL ENERGY POSITIVE ENERGY RITUALS
Stress (emot/mental)
Managing Emotions
Focus
Other?
Brainstorm with 1-2 others, then commit to 2-3 rituals to begin to work on restoring/increasing your EMOTIONAL & MENTAL energy write them down.
Purpose-driven Commitment Passion Principle-centered
Spiritual Dimension
Energy associated with our values & purpose…i.e., what is most important to us.
Why? (rhetorical) Why should you focus on better managing your energy? Why do you want more energy?
Change or Die! For what PURPOSE do you want/need more and better
ENERGY? (not rhetorical)
Purpose
e.g.,
1. Better performance @ work. Getting more value from work.
2. Better performance @ life.
a) Relationships – family, friends, etc
b) Health, fitness, fun – passion.
Spiritual Energy
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For what PURPOSE do you want/need more and better ENERGY?
What 2-3 “Rituals from the previous discussions are you willing to try on for the next 30-60 days?
Energy Management Summary
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Challenge the Paradigm related to Time & Energy. Manage your ENERGY (& your time).
Use stress to expand your energy capacity. Find recovery…in big/small ways. Create Rituals then turn them into Habits.
New Paradigm1. Manage Energy2. Seek Stress*3. Downtime is Productive Time4. Life is a series of Sprints5. Rituals are Key6. Invest Energy
Closing Questions, Comments, , Insights, etc?
[email protected] hpinstitute.com
resources, courses, assessment tools Alan Deutschmann – Change or Die