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

connected

optimistic

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?

jklem@vailresorts.com hpinstitute.com

resources, courses, assessment tools Alan Deutschmann – Change or Die