Managing Your Wellness Through Energy Management

 Circadian rhythm is a 24-hour cycle that tells your body when to be awake and when to sleep.  Ultradian Rhythm is a cycle that occurs multiple times a day as we move from higher to lower alertness levels.  The brain can only focus for 90 to 120 minutes before it needs a break.  Ideally, the brain should do about 90 minutes of focus followed by 20 minutes of rest. Ultradian Rhythm

 Productivity is greatly enhanced by following our energy patterns (Ultradian Rhythm).  During the 20 minute period of lesser focus, this is when people take a break to grab coffee, or find another way to cheat this natural energy break. It’s better to do what your brain is asking you to do... RELAX!  Without restoration and rejuvenation throughout the day, you hold yourself back. This is damaging to your potential because it distributes your efforts at 25% across your whole day instead of reaching 90% output at moments that correspond with your naturally productive rhythms.  The result is that you aren’t getting the rest your need and you aren’t able to do your best work.  True productivity is determined by better energy management rather than simply cranking out more hours at your desk. What does it all mean?

 Boost your Energy and Avoid Draining your Energy at the Start  Get enough sleep, eat well, and take short breaks to increase energy.  Choose one energy-upping strategy to employ each day.  Set reasonable expectations and boundaries for your day. Avoid feeling dejected when you first look at your to-do list.  Set yourself up for success. Tips for Energy Management

 Evaluate Your Energy Level and Monitor Your High Energy Times  Spend a few moments each morning to take stock of how your body feels, your emotional state, and any thoughts that have you preoccupied. Use this to set realistic goals for the day.  If you don’t know when your energy levels are at their highest, track how you feel throughout the day for a week.  Figure out the times you are more energized and more efficient and when you feel like your energy is dragging.  Take advantage of high energy times by either focusing on important creative work or those tasks you don’t like (you will get them done quicker since you’ll be more efficient). Tips for Energy Management

 Recharge Throughout the Day and Tap into Your Energy Needs  Taking time throughout the day to recharge helps you be at your best.  It may feel like you don’t have time, but you’ll likely come back with additional focus and energy to make up for that time you took to relax.  If you really want to concentrate and be effective, 90 minutes is about how long the brain can stay focused. After that you’re going to be less effective until you take a break.  Know what recharges you. Are you an extrovert who needs face time with people? Do you need time alone to process information? Does physical activity help you focus? Tips for Energy Management

 Make a List (Not a Schedule), Prioritize, and Be Flexible  Make a list of tasks that you would like to accomplish (including work and personal tasks). Unless there is a specific reason that something must be done at a certain time, don’t assign a time slot.  Look through you tasks and ask yourself which ones, if not completed today, will have concrete negative consequences.  List out item in terms of Priority 1’s, Priority 2’s, and Priority 3’s. On low energy days, Priority 1’s get completed. On medium energy days, Priority 2’s get added. On high energy days, all three.  We have a mindset about when things must occur; work is only during business hours, grocery shopping is only done on Sundays, etc. This is contrary to energy management. Be willing to break your mental boundaries so that you can direct your motivation whenever it materializes. Tips for Energy Management

 Be Realistic  You’re not going to utilize all of these tips every day in every situation. They are something to strive for when you can. Tips for Energy Management