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

energy management = the key to high performance February 20, 2014. Agenda. Understanding the significance of Energy Management Time mgmt vs Energy Mgmt Recognizing there is an Energy Crisis Discussing (learning) some ways to lncrease Energy Sources of Energy

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

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  1. energy management =the key to high performanceFebruary 20, 2014

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

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

  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 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 andenergy ____ 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 4

  5. ENERGY ASSESSMENT How is your overall energy? Total #of statements checked: ____ Guides to scores: 0 – 3 Excellent energy management skills 4 – 6 Reasonable energy management skills 7 – 10 Significant energy management deficits 11 – 16 A full-fledged energy management crisis What do you need to work on? Total checks in each category: ____ Physical ____ Emotional ____ Mental ____ Spiritual Guide to category scores: 0 Excellent 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 5

  6. ENERGY CRISIS 6

  7. Sources of Energy – 4 Dimensional spiritual mental emotional physical aligned focused connected energized 7

  8. We can… • Increase the Quantity of our Physicalenergy. • Improve the Quality of our Emotionalenergy. • 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.

  9. Challenges to Full Engagement

  10. Solution: Oscillation (stress & recovery) STRATEGIC RECOVERY

  11. Linearity leads to serious disengagement Too much stress with too little recovery (overuse) OR Too much recovery with too little stress (underuse) will compromise performance

  12. Typical Business Professional Not enough stress Not enough recovery 12

  13. Solution: Oscillation (manage & expand) Oscillation in ALL Dimensions! Growth follows Stress, if and only if, __________!

  14. Physical Dimension • Nutrition • Fitness/Movement • Sleep

  15. 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)

  16. Movement for Energy Management • Benefits of simply moving: • Improved blood circulation • Increased metabolism • Increased energy levels

  17. Move! How often? • Every 30-45 minutes: stretching and/or small movements • Every 90-120 minutes: large movements How much? • 5-15 minute movement breaks • Low to moderate intensity • Some movement is better than no movement

  18. Strategic Movement (examples): • 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!)

  19. SLEEP • Period of planned non-movement • Recover energy • Grow and repair Lack of sleep makes you very slow and very stupid, and you don’t even know it!

  20. Physical Rituals* Brainstorm with 1-2 others, then commit to 2-3 rituals to begin to work on restoring/increasing your PHYSICAL energy write them down. 20

  21. Rituals* Habits Non-conscious routines that may or may not serve an overall significant purpose Rituals Consciously acquired routines that serve a purpose significant to you Goal = turn Rituals into Habits (that serve your purpose).

  22. Emotional Dimension • Emotional Intelligence • Interpersonal effectiveness • Connection (to others) • Confidence

  23. Emotional Energy fearful angry jealous insecure hopeful connected optimistic happy negative attitude positive attitude defeated hopeless depressed lonely relieved peaceful content carefree Energy/Attitude is a CHOICE!

  24. Emotions that optimize performance, health, & happiness -- Practice! • Hope • Gratitude • Compassion • Realistic optimism • Challenge/sense of adventure

  25. 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) e.g., What are you grateful for?

  26. Mental Dimension • Fully present moment to moment • Laser-focus • Skillful storytelling • Full awareness

  27. MULTI-TASKING Multi-tasking is the Enemy of Extraordinary Energy • The human system performs best when we are laser focused • We are either focused or not focused

  28. What is Multi-tasking? • 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 NOT 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

  29. Emotional & Mental Energy Tool: Results Model EVENT MAP RESULTS Interpretation (MSU) S-C-C! RESPONSE Emotional Behavioral

  30. 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”) • 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

  31. Emotional & Mental Rituals 31 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.

  32. Spiritual Dimension • Purpose-driven • Commitment • Passion • Principle-centered Energy associated with our values & purpose…i.e., what is most important to us.

  33. Purpose • 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) • e.g., • Better performance @ work. Getting more value from work. • Better performance @ life. • Relationships – family, friends, etc • Health, fitness, fun – passion.

  34. Spiritual Energy 34

  35. Energy Management Summary • 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 • Manage Energy • Seek Stress* • Downtime is Productive Time • Life is a series of Sprints • Rituals are Key • Invest Energy 35

  36. Closing Questions, Comments, , Insights, etc? • jklem@vailresorts.com • hpinstitute.com • resources, courses, assessment tools • Alan Deutschmann – Change or Die

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