Are You Headed for an Energy Crisis? Please check the statements below that are true for you.

Transcription

1 Are You Headed for an Energy Crisis? Please check the statements below that are true for you. Body Mind I don t regularly get at least seven to eight hours of sleep, and I often wake up feeling tired. I frequently skip breakfast, or I settle for something that isn t nutritious. I don t work out enough (meaning cardio- vascular training at least three times a 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 it at all. I have difficulty focusing on one thing at a time, and I am easily distracted during the day, especially by . I spend much of my day reacting to immediate crises and demands rather than fo- cusing 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 free vacation. Emotions I frequently find myself feeling irritable,impatient, or anxious at work, especially when work is 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 blessings. Spirit I don t spend enough time at work doing what I do best and enjoy most. There are significant gaps between what 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 Scoring Total number of statements checked: Totals for each category (i.e. what do you need to work on?) Body Mind Emotions Sprit Guide to Overall Score Guide to Category Scores 0 3: Excellent energy management skills 0: Excellent energy management skills 4 6: Reasonable energy management skills 1: Strong energy management skills 7 10: Significant energy management deficits 2: Significant deficits 11 16: A full-fledged energy management crisis 3: Poor energy management skills 4: A full-fledged energy crisis

2 BODY MIND EMOTIONS SPIRIT

3 The Basic Idea Working longer hours to meet the demands of our jobs/families/everything else s won't work in the long term-- we can end up exhausted and/or burnt out. More fundamentally, time is a limited resource there are only 24 hours in a day. But our personal energy is renewable. By creating simple rituals, we can manage and replenish our energy (physical, mental, emotional, and spiritual) so we can do what we need and want to do sustainably. And we will be happier too! How to Put this Idea into Practice in my Life Body Nutrition, Exercise, Sleep, Rest Play Mind Tasks, , Calendars Emotions Diffuse negative emotions, Cultivate positive emotions, look at situations through different points of view (reverse, long, wide) Spirit Consciously allocate time to what is important to you, Live your core values

4 Developing a Personalized Approach to Energy Management for Your Demanding Role Elizabeth Haney, Wyss Institute at Harvard

5 We are in an Energy Crisis We can t completely disconnect from work in the evenings, on weekends, even on vacations We can t find time at work to focus in an absorbed way, without interruption We don t have a strong sense of our priorities We can t say no to taking on more than we can handle We feel stressed, anxious, frustrated, and/or overwhelmed at work We don t feel that our work serves a higher purpose in the world and/or that our work gives us a sense of meaning and significance

6 We are in an Energy Crisis We are disengaged from our jobs, our families, our friends, our communities We don t regularly get enough sleep and/or often wake up feeling tired We have difficulty focusing on one thing at a time and are easily distracted during the day There are significant gaps between what we say is important in our lives and how we actually live

7 Four Types of Energy

8 Energy Audit Please check the statements below that are true for you. Body I don t regularly get at least seven to eight hours of sleep, and I often wake up feeling tired. I frequently skip breakfast, or I settle for something that isn t nutritious. I don t work out enough (meaning cardio vascular training at least three times a 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 it at all. Mind I have difficulty focusing on one thing at a time, and I am easily distracted during the day, especially by e mail. leverage I spend much of my day reacting to immediate crises and demands rather than focusing on activities with longer term value and high 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. Emotions I frequently find myself feeling irritable, impatient, or anxious at work, especially when work is 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 blessings. Spirit I don t spend enough time at work doing what I do best and enjoy most. There are significant gaps between what 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

9 The Body: Physical Energy

10 The Body: Physical Energy Nutrition Exercise Sleep Rest Play

11 The Emotions: Quality of Energy

12 The Emotions: Quality of Energy Defuse negative emotions irritability, impatience, anxiety, insecurity through deep abdominal breathing Cultivate positive emotions in yourself and others Express appreciation Build affiliation Find areas of autonomy Define fulfilling roles Look at situations through different points of view Reverse: What would the other person in this situation say, and how might s/he be right? Long: How will I likely view this situation in six months? Wide: How can I grow and learn from this situation?

13 The Mind: Focus of Energy

14 The Focus Energy Matrix Disengagement Purposefulness Focus Procrastination Distraction Energy

15 Circles of Concern and Influence Circle of Concern: what we care about and feel responsible for; what we must do Circle of Influence: what we can control and affect

16 The Mind: Focus of Energy Do ONE THING at a time Reduce interruptions Define goals Make accurate time estimates of how long a task will take

17 The Mind: Focus of Energy Calendar Do on versus Due by Schedule time for our most challenging work when we can be free of interruptions Check less frequently Use David Allen s Getting Things Done approach to manage Tasks Slow down Ask for help

18 The Human Spirit: Energy of Meaning and Purpose

19 The Human Spirit: Energy of Meaning and Purpose Identify your sweet spot activities those that give you feelings of effectiveness, effortless absorption, and fulfillment and find ways to do more of these. Allocate time and energy to what you consider most important. Live your core values.

20 Building rituals is the key to change that lasts Bedtime/relaxation ritual at night Set a time for exercise, yoga Eat a meal with loved ones on a regular basis Take a walk outside When you get home, take time to connect with loved ones Metta Meditation Express appreciation to someone at least once a day Have a face to face conversation with someone you like at work at least once a day Practice deep breathing Plan activities you enjoy and put them on your calendar

21 Take Home Message We re at our best when we move between expending energy and intermittently renewing our four energy needs: physical, emotional, mental, and spiritual. Building rituals is the key to change that lasts. When we do this, we're making ourselves happier, and that will affect our success.

22 Thank you! For your time For your energy

23 Acknowledgments State of the American Workplace: Employee Engagement Insights for U.S. Business Leaders. Gallup Schwartz, Tony and McCarthy, Catherine. Manage Your Energy, Not Your Time. Harvard Business Review Hallowell, Edward M. Overloaded Circuits: Why Smart People Underperform. Harvard Business Review Bruch, Heike and Ghoshal, Sumantra. Beware the Busy Manager. Harvard Business Review