Manage your Energy not your Time
Most of us respond to rising demands in the workplace by putting in longer hours, which inevitably takes a toll on us physically, mentally and emotionally. Working long hours also takes a toll on our family and social life. We can be preoccupied or distracted or we may simply be worn out.
Time, in terms of what can be achieved over the course of a day, week or month is a finite resource. Our energy levels are different. Defined in physics as the capacity to work, energy comes from four main sources; the body, emotions, mind and spirit.
To recharge the batteries, we need to recognise the costs of energy depleting behaviours and then take responsibility for changing them. Factors that contribute to low levels of energy include:
• Skipping breakfast
• Struggling to focus on one thing at a time
• Failing to appreciate the good things in life or a sense of gratitude
• Spending little or no time on activities that give you a sense of purpose
7 ways to boost energy levels
1. Nutrition & Exercise
We have heard it before, but inadequate nutrition, exercise, sleep and rest does diminish people’s energy levels as well as their ability to focus and manage their emotions. Smaller meals and light snacks every 3 hours will stabilise glucose levels and will reduce those mid-morning or mid-afternoon energy slumps.
Most lifestyle advice programs and articles focus on looking good or loosing weight, but increasing energy levels, feeling better and getting focussed are wonderful bi-products of a healthier lifestyle.
2. Take regular breaks
The value of regular breaks which could be as simple as a walk around the block, just something to get you away from the desk, is grounded in our physiology. Ultradian Rhythms refer to 90 – 120 minute cycles during which our bodies slowly move from a high-energy state into a physical trough. At the end of each cycle our body begins to crave for a period of recovery. Physical restlessness, yawning, hunger and difficult concentrating are symptoms. Ignoring these peaks and toughs mean we dip into our energy reserves and we are shattered by the end of the day. Regular breaks for renewal, have from research resulted in higher and more sustainable performance.
A 20 minute walk around the block will boost your creative thinking. This is because when we walk we are not actively thinking which allows the dominant left side of the brain (the logical side) to give way to the right side (creative, intuitive side) giving greater capacity to seeing the bigger picture and solutions to issues.
3. Managing your Emotions
By managing your emotions, you can improve the quality of your energy, regardless of external challenges. Most people would probably agree that they are performing at their best when they are feeling positive. Faced with relentless demands and challenges people tend to slip into negative emotions. Fight (aggressiveness, bullying) and flight (absenteeism, staff turnover) thinking kicks in. When negative emotions like irritability, impatience, frustration, worry and insecurity are present, it is impossible to think clearly, logically or to reflect on situations. There is a gap between an event and our response to it. We have the power to choose our emotions, it is not always easy, but how can you hope to manage situations or others if you cannot manage yourself.
4. Remember to Breath
Breathing deeply into your lower lungs gives relief as it changes the body’s instinctive response to stress and worry (high and fast breathing). Some people use the habit of smoking to de-stress. But what does inhaling deeply on a fag do – it changes your breathing pattern, drop the cigarette and do the same breathing and you will getl the same benefits (less the nicotine of course.)
5. Show Appreciation
Expressing appreciation is as beneficial to the giver as the receiver. We all like to receive positive feedback. If you get a buzz or a feel good factor by giving someone a present and seeing the response on their face, you will get the same kick back when giving the gift of appreciation.
6. Reframing – Change the way you view an event
How do you habitually respond to certain individuals or situations? How could you respond more usefully? We always have choice about how we respond to a situation. As Eleanor Roosevelt said, no one can make us feel bad unless we give them our permission. Asking questions like ‘how will I likely view this situation in 6 months time?’ or ‘how can I learn and grow from this?’ will help you reframe an event.
7. Do one thing at a time
Multi-tasking can actually undermine productivity. A temporary shift in focus e.g. stopping to check an email, increases the amount of time to complete the initial task by as much as 25%, a phenomenon know as ‘switching time.’ It is far more efficient to fully focus on one task until you complete it. Make sure you take a short break every 90 to 120 minutes to match the body’s natural ‘ultradian rhythms.’
Everyone including Bill Gates, Michael O’Leary and Brian Cowen has exactly 168 hours per week. Time is not the issue; the issue is managing ourselves and the most effective way is to manage our energy.
Source: Adapted from the article ‘Manage you energy, not your time’ by Tony Schwartz in the October 2007 edition of the Harvard Business Review
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