“Energy Management” – energy management, not time management, is the basis of efficient performance

Original link: https://ljf.com/2023/05/05/1247/

Chapter 1 What is energy and how to manage it

Energy is the ability to do things. Including physical, emotional, thinking, will four aspects.

All our thoughts, emotions and actions have a positive or negative impact on energy.

Our understanding of the importance of energy begins with case studies of professional sports.

Energy is the right solution to fully ignite talents and skills.

In the process of development, we discovered unexpectedly: the energy demands of athletes pale in comparison to the energy demands of ordinary people in daily life.

you must be fully committed

Principle 1: Fully engaged requires the mobilization of four separate and related sources of energy: physical, emotional, mental and will

Principle Two: Since energy is diminished by both overuse and underuse, energy must be renewed from time to time to balance expenditure

We must also learn to think of our lives as a series of sprints, with some periods of full commitment and others of idleness, renewing our energy reserves for the next challenge.

Principle Three: In order to improve our abilities, we must break through our usual limits and imitate athletes for systematic training.

Stress is not the enemy in our lives, on the contrary, it is the key to our growth.

Any stress that causes discomfort can potentially help us improve our abilities—physically, mentally, emotionally, and mentally—as long as we recover effectively afterwards.

Principle Four: Positive Energy Rituals, detailed and specific ways to manage your energy, are the key to full engagement and high performance.

Looking back at the positive and productive moments in your life, you can see that certain habits helped. If your diet is regular, it is likely to be caused by the habit of purchasing food and the regularity of ordering meals.

The first step in the change process is to define goals.

Our first challenge was, “How do we allocate energy in accordance with our deepest values?”

The second stage of change is to face reality. We start by asking our clients: “How is your energy management currently?”

The third step of change is action, using practical actions to narrow the gap between “real me” and “ideal me”, “current energy management method” and “energy management method required to achieve the goal”.

you need to remember these points

● Energy management, not time, is the basis for efficient performance. High performance comes from skillful energy management.
● Leaders are the coordinators of group energy. They first develop individual energy management skills before mobilizing, focusing, engaging and sustaining the collective energy of their team.
● Devotion is the optimal state of energy to ensure optimal performance.
● Principle 1: Full devotion requires the mobilization of four independent and interrelated energy sources: physical, emotional, thinking and will ● Principle 2: Because energy is weakened by overuse and underuse, energy must be renewed from time to time to balance expenditure ● Principle 3 : In order to improve our abilities, we must break through our usual limits and imitate athletes for systematic training.
● Principle 4: Positive energy ritual habits, that is, detailed and specific energy management methods, are the key to full devotion and high performance.
● Ensuring lasting change requires three steps: define goals, face reality, and take action.

Chapter 3 Efficient Performance with Rhythm – A Balance Between Work and Rest

Simply put, energy is the ability to do things. The most basic human need is energy consumption and recovery

Learning to be a sprinter is to divide life into a series of manageable stages, which not only meet physiological needs, but also conform to the laws of nature.

While monitoring the heart rates of top athletes, he made other discoveries. In the 16 to 20 seconds after scoring, the heart rate of top players can drop to 20 beats per minute. By establishing an efficient physical recovery mechanism, these athletes can complete energy regeneration in a very short period of time.

In the most practical sense, the ability to fully engage depends on the ability to take periodic breaks.

Any addictive behavior, including work, causes a drastic depletion of energy reserves.

“Workaholism is a kind of obsessive-compulsive disorder, through self-imposed requirements, unable to restrain work habits, indulge oneself to indulge in work, and ignore all things other than work.”

“The best moments often occur when a person’s body and mind voluntarily push to the limit in order to achieve a difficult goal or accomplish something meaningful.”

The key to capacity development is to go beyond the daily limit and to take regular rest and recovery. Only when you have both can you grow.

you need to remember these points
● Energy consumption and recovery are the most basic needs of human beings. We call it volatility.
● The opposite of fluctuation is a straight line: energy consumption is greater than recovery, or energy recovery is greater than consumption.
● A balance of stress and recovery is critical to effective individual or group performance.
● We must maintain a rhythm of healthy fluctuations on all four levels, which are the components of the “Pyramid of Effectiveness”: physical, emotional, thinking and will. ● We develop emotional, mental and willpower in the same way as physical strength, by systematically exposing ourselves to stress beyond our usual limits and fully recovering afterwards.
● Expanding capabilities requires accepting short-term discomfort for long-term rewards.

Chapter 4 Physical Energy—Adding Fuel to the Body

From a physiological point of view, energy comes from the chemical reaction of oxygen and blood sugar

Breathing is a powerful tool for self-discipline, both for building energy and for deep relaxation. Prolonged exhalation time is conducive to energy recovery. Breathing in in groups of three and exhaling in groups of six can calm the body, mind, and emotions.

To maximize our energy, we must familiarize ourselves with the level of eating properly—not feeling hungry or bloated.

Breakfast is the most important meal of the day

After eating and breathing, sleep is the most important source of energy for humans to restore.

In a large study, psychologist Dan Kripke and colleagues tracked the sleep patterns of 1 million people over six years. Those who slept 7 to 8 hours a night had the lowest mortality rate, and those who slept less than 4 hours The mortality rate was 2.5 times higher than the former, and the mortality rate of people who slept more than 10 hours was 1.5 times higher. In short, under-regeneration or over-regeneration of stamina increases the risk of death.

you need to remember these points
● Physical energy is the most basic source of energy in life.
● Physical energy is obtained through the chemical action of oxygen and glucose.
● The two most critical regulators of physical energy are breathing and eating.
● Eating 5-6 meals of low-calorie and high-nutrition food every day can continuously supply glucose and necessary nutrients for the body.
● Drinking 64 ounces of water per day is a key element in effective energy management.
● Most people need 7 to 8 hours of sleep each night to function properly.
● Early to bed and early to rise can optimize performance.
● Interval training is more effective in building strength and more efficient in recovery than steady-state training.
● In order to maintain a fully engaged state, we must work for 90 to 120 minutes and take a short break.

Chapter 5 Emotional Energy—Turning Threats Into Challenges

After taking a large enough sample of managers and employees, Gallup found that the relationship between an employee and his immediate boss is a more determinant of employee effectiveness than any other factor. Gallup further found that employees’ work motivation included feeling cared for by supervisors or other colleagues, being recognized or praised within the last seven days, and being constantly encouraged to improve in their work environment. In other words, maintaining positive communication is at the heart of effective management.

The highest state of emotional capacity is the ability to control all emotions.

The deepest and richest emotional capacity is possible only by accepting those seemingly opposite qualities and not forcing yourself to choose between them.

you need to remember these points
● To perform at our best, we must draw on pleasurable, positive emotions and enjoy challenges, adventures and opportunities.
● The key elements of positive emotional energy are self-confidence, self-control, relationships and empathy.
● Negative emotions can also maintain our lives, but compared with positive emotions, the cost is huge and the result is half the effort.
● The ability to mobilize positive emotions under high levels of stress is at the heart of leadership.
● Using the emotional muscles to dominate performance relies on a balance of regular exercise and intermittent recovery.
● Any activity that brings enjoyment, satisfaction, and peace of mind can serve as a means of emotional regeneration and restoration.
● Exercise the emotional muscles of patience, empathy, self-confidence in the same way as you would exercise your biceps or triceps: go beyond your current limits and allow plenty of room for recovery.

Chapter 6 Thinking Energy – Stay Focused and Optimistic

In order to perform at our best, we must stay focused and move flexibly between overall direction and local goals. We also need to invoke realistic optimism, seeing things for what they are while still being able to work aggressively toward desired outcomes.

Thinking takes a lot of energy. Accounting for only 2% of body weight, the brain needs 25% of the body’s oxygen supply.

In the much-discussed How to Think Like Da Vinci, author Michael Godber asks the thoughtful question: “Where do you get the best inspiration?” Collected over the years, the most common Answers included “while bathing,” “resting in bed,” “walking in nature,” and “listening to music.”

Evidence is mounting that the brain works like a muscle—actively used to increase capacity, underused to atrophy.

you need to remember these points
● We use our mental energy to plan our lives and focus our energy.
● The mental energy most conducive to full engagement is realistic optimism—seeing things as they are, but still actively working toward a goal.
● The keys to optimizing mental energy are mental preparation, imagination building, positive self-suggestion, efficient time management and creativity.
● Switching the thinking channel can activate different parts of the brain and enhance creativity.
● Physical activity can boost cognitive performance.
● The balance between mental exhaustion and recovery can help maximize mental energy.
● If you lack a certain thinking ability, you need to exercise systematically, constantly break through your comfort zone and take adequate rest.
● Continuously challenging the brain can effectively prevent aging thinking decline.

Chapter 7 Willpower——Live out the meaning of life

People often don’t realize the importance of willpower until after tragedy has happened. Famous actor Christopher Reeve was unfortunately paralyzed in a horse riding accident in 1995, and naturally he was shrouded in despair all day long. He later mentioned that he even had suicidal thoughts. But he quickly found the source of his will and energy-to continue to be with his family, to find a cure for such diseases, and to continue to contribute to the world.

Here are some key points to keep in mind ● Willpower powers action at all levels, bringing passion, persistence and commitment.
● Will energy comes from value orientation and goals beyond personal interests.
● Character—the courage to live according to your values—is a key factor in willpower.
● The strongest willpowers are passion, commitment, integrity and honesty.
● Consumption of willpower and regeneration are inseparable.
● Willpower is maintained through a balance between goals beyond oneself and self-care.
● Willwork consumes and generates energy at the same time.
● The principle of expanding willpower is the same as that of expanding physical fitness, both need to break through our comfort zone.
● Human mental energy can even make up for a serious lack of physical energy.

Chapter 8 Clear Goals——Know what is most important in order to devote yourself wholeheartedly

Only by setting a purpose and truly caring deeply about what we do and thinking that what we do has real meaning can people be fully committed. The sense of mission is our fire, our motivation, and our spiritual food.

Philosopher and mythologist Joseph Campbell called the process of finding mission and purpose the “hero’s journey”

In order to quickly understand the meaning of your life, please take out a pen and paper and answer the following 3 questions, scoring from 1 to 10 respectively.
● How excited are you when you go to work each morning?
● To what extent do you enjoy doing things for the things themselves rather than the rewards?
● How responsible do you think you are for your value orientation?

The key to the problem is not what meaning life gives you, but whether you take the initiative to turn life into a carrier of your own value orientation.

Negative goals are defensive, flaw-based in nature, born of physical or psychological threats.

Extrinsic motivation reflects our unsatisfied desire for something—money, approval, social status, power, even love. Intrinsic motivation comes from interest in things themselves, and its value lies in bringing us inner satisfaction. Researchers discovered long ago that intrinsic motivation provides more sustained energy.

“Humans need food, rest, warmth and human connection,” writes David Myers in The Pursuit of Happiness. “For starving Sudanese and homeless Iraqis, money can be Buys more happiness; but beyond basic needs, money has negligible effect on happiness…once we cross the comfort boundary, money brings less satisfaction…the relationship between income and happiness is almost negligible , especially in the U.S. and Canada … Income also does not significantly affect people’s satisfaction with marriage, family, friendships, or themselves, which are indicators of happiness.” Happiness is closely related to efficacy. In a word, money may not buy happiness, but happiness can help you become rich.

The third step in igniting deep life purpose is to change goal setting from satisfying self-needs to transcending personal interests.

Clarity of purpose in life takes time, quiet, undisturbed time

You can start by asking a simple question: “Is my life worth everything I gave up for it?”

Life goals are rooted in energy, and deep value orientation can provide energy.

In order to find your most steadfast values, we recommend that you set aside some uninterrupted time to answer the following questions:
● If now is the end of your life, what are the 3 most important things you have learned? Why are they so important?
● Think of the person you most admire and describe the 3 qualities you most admire in him/her.
● What is the best version of yourself you can be?
● How would you like your epitaph to sum up your life?

Values ​​are the ultimate guide to behavior. The values ​​of incongruity are just empty words, they have to be powerful enough to affect the decisions a person makes every day to be meaningful. Saying one thing and doing another is not only a manifestation of hypocrisy, but also represents a fault and disorder in personality. The stronger our values ​​are and the more we are guided by them, the more powerful our energy will be.

Conception is a plan of energy investment. It is often reminded of yourself that it can point you in the right direction and provide you with the energy needed for action.

You have to remember these points ● From the beginning of records, the pursuit of a sense of purpose has been an indispensable theme in the long history of human civilization.
● The Hero’s Journey mobilizes, develops, and renews our most important resource—energy—in order to assist us in our most important mission.
● If we lack a strong sense of mission, we will easily get lost in the storm of impermanence in life.
● Only when the sense of mission changes from negative to positive, from external to internal, and from self to others, can it provide us with stronger and longer-lasting energy.
● Negative goals stem from flaws and are defensive.
● Intrinsic motivation refers to our desire for something itself, and the desire only comes from the satisfaction it brings us.

● Values ​​provide the energy to achieve goals. It will bring about changes in energy management standards.
● Values ​​embodied in actions are called virtues.
● A visionary blueprint based on clear values ​​can guide how we invest our energy.

Chapter 9 Facing Reality – How Well Are You Managing Your Energy

We take the first step towards the reality of our personal lives only when we are shocked to see who we really are, not who we wish or imagined to be.

When we fear the truth, we become defensive, stubborn, and limited.

From an energetic standpoint, it is all too easy to get caught up in negative emotions. It takes courage to be optimistic, not only because life is finite, but also because in this finite process, challenges, obstacles and setbacks are always inevitable.

Everyone has their own defense system. Numbness is also a form of defense, where the person simply doesn’t feel anything, no matter how disturbing reality may be. Take, for example, a marriage that’s been deteriorating in which one partner (and sometimes both) defends by withholding emotional energy, rather than dealing with difficulties.

A purely rational approach is a way of mentally acknowledging facts while emotionally ignoring them.

We often see anger, hatred, arrogance, or greed in those around us, but rarely acknowledge that these emotions also exist within us.

Preparing for the worst of any situation is also a form of reality distortion, when what we see is not reality but what we see through a narrow, pessimistic lens.

Taking an honest look at your actions is only the first step, taking responsibility for your choices is just as important.

“We take the first step toward the reality of our personal lives only when we are shocked to see who we really are,” wrote the psychologist Edward Whitmont, “rather than seeing who we wish or imagine ourselves to be.”

To face reality, you need to use yourself as a research subject, scrutinize your life and accept the consequences of your actions.

Another form of self-deception is assuming that your opinion is fact. In fact, an opinion is nothing more than an interpretation, a perspective we choose to look at things. Without realizing this, people re-create around one-sided “truths” and end up accepting their own version as fact.

Ultimately, according to psychologist James Hillman, people need to find a balance between self-identity and a constant effort to improve harmful aspects of themselves: self-love is not easy …because it means loving the whole of yourself, both inside and outside. Accepted shaded parts. Focusing on this shameful part is the antidote… (but) ethics must never be discarded. The antidote itself is a paradox that requires the fusion of two inseparable recipes: on the one hand, a moral awareness that this part of the self is a burden, unbearable, and must be changed; on the other hand, acknowledge and smile Accept your own shortcomings, dare to face them, always with joy. It is necessary to work hard to change but also learn to let go, to be critical but also to accept…

The Peaceful Prayer is the perfect introductory guide to the ideal state of energy management: “Give me, God, the peace to accept what I cannot change; the courage to change what I can; and the wisdom to know the difference between the two.” the difference.”

you need to remember these points
● Facing the truth releases energy. It occurs after goal setting and is the second stage leading to total commitment.
● Avoiding the truth takes a lot of energy.
● We deceive ourselves to protect our self-esteem.
● Some truths are too overwhelming to digest in one go.
● Honesty without mercy is cruel, both to others and to ourselves.
● We don’t want to admit that we have certain qualities in ourselves, but we still show them without knowing it.

● A common form of self-deception is assuming that our own perception is the truth, and that it is simply our way of interpreting the world.
● Facing the truth requires us to keep an open mind and acknowledge the possibility that we have been deceived.
● It is false and dangerous to insist on one side of the story too much. We are all a mixture of light and shadow, virtue and vice.
● Acknowledging our limitations can help us lower our defensiveness and increase our positive energy.

Chapter 10 Putting it into Action – The Power of Positive Rituals

Experiments by research institutions have shown that only 5% of human behavior is governed by self-awareness. We are creatures of habit, so 95% of our behavior is automatic or a response to a need or emergency.

The greater the difficulties faced, the easier it is for people to return to the old living habits, so good habits are very important

Great people, whether they are athletes or fighter pilots, surgeons or Secret Service soldiers, FBI agents or corporate CEOs, rely on positive rituals to manage their energy and achieve their ultimate goals.

In the face of more difficult challenges, ritual habits must be more nuanced. Take soldiers preparing for war as an example. The basic training arrangements are very meticulous—especially for the Navy, it only takes 8 to 10 weeks to turn a weak, timid, and slovenly boy into a strong, confident, and mission-oriented soldier. Recruits are forced to develop habits in all areas—how they walk and talk, when they sleep, when and what they eat, how they take care of their bodies, how they think and behave under stress. It is these behavioral habits that allow them to do the right thing at the right time, even in the face of death without fear.

When we express an intention in a negative way—”I’m not going to overeat” or “I’m not going to be angry”—it quickly depletes our reserves of will and discipline. “Not doing certain things” requires constant self-control, especially in the face of established habits and temptations—such as eating dessert or drinking alcohol in social situations. Designing a positive behavior for a particular occasion is called “preparing.” For example, to prevent overeating, a prep could be “If I feel tempted for dessert, I’ll eat a piece of fruit.”

Here’s what you need to remember ● Rituals are effective energy management tools that help us get things done.
● Rituals help us integrate our values ​​and priorities into all areas of our lives.
● All high performers rely on positive rituals to manage energy and regulate behavior.
● The reason why personal will and self-control are limited is that each self-control consumes limited resources.
● We can counteract the limitations of volition and self-control by developing spontaneous ritual habits.
● The most important role of ritual habits is to ensure an effective balance of energy expenditure and renewal in the service of total engagement.
● The greater the pressures and challenges we face, the more careful ritual habits are required.

● Precision and specificity are the keys to forming habits in a 30- to 60-day cycle.
● Try to avoid making choices that quickly drain your self-control.
● To ensure lasting change, we need to develop a series of rituals, one major change at a time.

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