energy management = the key to high performance February 20, 2014

2 Agenda  Understanding the significance of Energy Management o Time mgmt vs Energy Mgmt o Recognizing there is an Energy Crisis  Discussing (learning) some ways to lncrease Energy o Sources of Energy o Importance of Stress (& Recovery!)  A “few” ideas on how to Increase YOUR Energy

3 What is different about this conversation? Old Paradigm 1.Manage Time 2.Avoid Stress 3.Downtime is Wasted Time 4.Life is a Marathon 5.Self-discipline is Key 6.Invest Time New Paradigm 1.Manage Energy 2.Seek Stress* 3.Downtime is Productive Time 4.Life is a series of Sprints 5.Rituals are Key 6.Invest Energy

4 ENERGY ASSESSMENT PHYSICAL ____ 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 ) ____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 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

5 ENERGY ASSESSMENT What do you need to work on? Total checks in each category: ____Physical ____Emotional ____Mental ____Spiritual Guide to category scores: 0Excellent energy management 1 Strong energy management 2 Significant deficits 3 Poor energy management skills 4 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 – 3Excellent energy management skills 4 – 6Reasonable energy management skills 7 – 10Significant energy management deficits 11 – 16A full-fledged energy management crisis

6 ENERGY CRISIS

Sources of Energy – 4 Dimensional 7 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 12 Not enough stressNot 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 hour Never 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 minutes: stretching and/or small movements  Every 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  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* 20 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 positive attitude negative attitude 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 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 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 EmotionalBehavioral 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 the park”)

Emotional & Mental Rituals 31 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 work. Getting more value from work. 2. Better life. a) Relationships – family, friends, etc b) Health, fitness, fun – passion.

Spiritual Energy 34 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 days?

Energy Management Summary 35 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 Paradigm 1.Manage Energy 2.Seek Stress* 3.Downtime is Productive Time 4.Life is a series of Sprints 5.Rituals are Key 6.Invest Energy

Closing Questions, Comments,, Insights, etc?   hpinstitute.com resources, courses, assessment tools  Alan Deutschmann – Change or Die