"Energy Management" Jim? Lotoni? Schwartz

Chapter 1 What is energy and how to manage it?

The basis of efficient performance is management energy, not time. Efficient performance comes from skilled energy management.

The leader is the coordinator of team energy. They must have personal energy management skills first, and then they can mobilize, concentrate, invest and maintain the collective energy of the team.

Devotion is the best energy state to ensure the best performance.

Principle 1: Full participation requires mobilizing four independent and interrelated energy sources: physical strength, emotion, thinking and will.

Principle 2: Because over-use or under-use will weaken energy, energy must be updated from time to time to balance consumption.

Principle 3: In order to improve your ability, you must break through your usual limits and imitate athletes for systematic training.

Principle 4: The ritual habit of positive energy, that is, detailed and concrete energy management methods, is the key to maintaining full-hearted and efficient performance.

There are three steps to ensure lasting change: set goals, face reality and put them into action.

Chapter two: Five obstacles that Roger, a successful man, encountered.

Roger faces five obstacles to efficiency: low energy, lack of patience, negativity, weak interpersonal relationship and lack of enthusiasm.

Chapter III Rhythmic and Efficient Performance-Combination of Work and Rest

Fatigue brings anxiety, irritability and self-doubt.

In fact, people need to adapt to the rhythm of consumption and recovery, and exercise and rest can be carried out alternately to maximize their effectiveness. "A certain degree of relaxation" is the key to devote oneself wholeheartedly, maintain function and maintain health.

Experience is simply the ability to do things.

The most basic human need is the consumption and recovery of experience.

Devotion needs to cultivate a dynamic balance between energy (pressure) consumption and energy regeneration (recovery) at all levels. We call it rhythm fluctuation, which represents the essential pulse of life.

We are fluctuating individuals in a fluctuating world.

Rhythm is in our genes.

Sub-circadian rhythm controls the rise and fall of strength and energy in a day. Physiological indexes such as heartbeat, hormone level, muscle tension and brain wave activity will increase in the first part of the circulatory cycle; In an hour or so, all the values began to drop. After about 90 ~ 120 minutes, the body began to yearn for rest and recovery, and sent out some signals, such as yawning and stretching, sudden hunger, increased pressure, difficulty in concentration, procrastination, thinking, and error-prone. The way for people to overcome the natural cycle is to work hard and let the body release stress hormones, so as to cope with emergencies. In the long run, toxins will accumulate in the body.

Take advantage of the debris time to look at the remaining needles. If there is no time to recover, our life will become a mess in the imbalance.

Because we are used to acting against our nature and ignoring the rhythm of natural prosperity, it is more important to draw a clear line between work and rest on purpose. We must learn to draw a rest for the day, force ourselves to leave the runway at a fixed time, stop processing information, and shift our goal from work results to energy recovery. Moore Ed called it "the cocoon and pupa of time".

Taking a break from time to time will bring us enthusiasm for re-investment.

Energy consumption exceeds the limit, effective recovery, and all aspects will grow.

Attachment is the process of our system recovery.

Rebuilding the ability needs to heal yourself again, once injured environment. As long as we fully recover, our limit will reach a new height.

Remember these points:

① Energy consumption and recovery are the most basic needs of human beings. We call it fluctuation.

② The opposite of fluctuation is a straight line: energy consumption is greater than recovery or energy recovery is greater than consumption.

The balance between stress and recovery is very important for the efficient performance of individuals or teams.

④ We must keep the rhythm of healthy fluctuation at four levels, namely, the components of the "efficiency pyramid": physical fitness, emotion, thinking and will.

⑤ We cultivate emotional thinking and willpower in the same way as physical fitness, and we should systematically put ourselves under pressure beyond the limit of enema and fully recover afterwards.

6. Expanding ability requires accepting short-term discomfort in exchange for long-term returns.

The second part of the four kinds of energy

Chapter IV Physical Fitness-Adding Kinetic Energy to the Body

Physical health is not only the core of acuity and vitality, but also affects our ability to manage emotions, stay focused, think creatively and even work.

Physiologically, energy comes from the chemical reaction between oxygen and blood sugar.

In real life, energy storage depends on our breathing pattern, the content and time of eating, the length and quality of sleep, the degree of intermittent recovery during the day and the health status of the body.

Establishing a rhythmic balance between physical consumption and recovery can ensure that energy reserves remain at a relatively stable level.

Walking out of the comfort zone and waiting for recovery is a way to expand your physical strength, which is suitable for situations where your physical strength can't meet the requirements.

Breathing is a powerful tool for self-discipline, which can not only gather energy, but also bring deep relaxation.

Prolonging expiratory time is beneficial to energy recovery.

Inhale in groups of three times and exhale in groups of six times, which can calm the body's thinking and emotions. Deep breathing, calm and rhythmic breathing can stimulate energy, keenness and concentration, and also bring relaxation, tranquility and serenity. This is the ultimate pulse of health.

Drinking water is probably the most neglected way of body regeneration. Thirst doesn't send a clear signal like hunger. When we feel thirsty, our bodies may have been short of water for a long time. Drinking more water also contributes to health and longevity.

Sleep is the most important source of human energy recovery.

Even a small amount of sleep deprivation-which we call lack of energy regeneration-will profoundly affect strength, cardiovascular ability, mood and overall energy level.

About 50 studies show that thinking ability, reaction time, concentration, memory, logical analysis and dialectical ability will decline with lack of sleep.

The longer you work at night, the stronger the continuity, the later you finish it, the lower the efficiency, and the more prone to mistakes.

In addition to energy regeneration, sleep is also a stage of growth and repair, especially in the deep sleep stage dominated by slow-wave triangular waves. Our bodies are deeply repairing and growing.

Taking a nap is a way to restore experience. You can take a nap for 20 to 30 minutes every four hours.

Three or four o'clock in the afternoon is the lowest point of the second day and night rhythm, which is the "limit point", which is the most tired moment of the day.

A short rest during the day is conducive to maintaining energy for a long time. Those who can really have a rest during the day are still full of energy at night.

The value of interval training is not only that it can maintain a healthy body, but also that it can improve the ability to cope with challenges every day.

There are many ways to participate, including sprinting, climbing stairs, cycling and even lifting weights, which can increase and decrease the heart rate rhythmically.

Intermittent training can increase the energy capacity, so that the body can bear more pressure and recover more efficiently.

Remember these points:

Physical fitness is the most basic energy source of life.

② Physical energy is obtained through the chemical action of oxygen and glucose.

③ The two most critical regulators of body energy are breathing and eating.

⑤ Eating 5 ~ 6 meals of low-calorie and high-nutrient food every day can continuously supply the body with glucose and necessary nutrition.

⑥ Drinking 1.8 litres of water every day is the key factor to effectively manage physical strength.

Most people need 7-8 hours of sleep every night to function normally.

Early to bed and early to rise can optimize performance.

Pet-name ruby interval training is more effective than steady training in physical exercise and physical recovery.

Attending to keep fully engaged, we must work for 90 ~ 20 minutes, and then have a rest.

Chapter V Emotional Experience-Turning Threats into Challenges

Negative emotions are easily contagious.

Happiness itself is a reward and an important factor in maintaining the best performance.

All activities that can bring enjoyment, satisfaction and security can stimulate positive emotions.

Physical energy is the fuel to ignite emotional skills and talents.

Accurately speaking, negative emotions are expensive and inefficient.

Remember these points:

0 1 In order to achieve the best performance, we must learn cheerful and positive emotions and enjoy challenges, adventures and opportunities.

The key factors of positive emotional experience are self-confidence, self-control, interpersonal relationship and empathy.

Negative emotions can also maintain our lives, but compared with positive emotions, the cost is huge.

The ability to mobilize positive emotions under high-intensity pressure is the core of leadership.

Dominating performance with emotional muscles depends on the balance between regular exercise and intermittent recovery.

Any activity that can bring enjoyment, satisfaction and inner peace can be used as a way of emotional regeneration and recovery.

The method of practicing emotional muscles such as patience, empathy and self-confidence is the same as the method of exercising biceps and triceps: crossing the current limit and leaving enough recovery space.

Chapter VI Thinking Energy-Stay focused and optimistic

We use our spiritual energy to plan our life and concentrate.

The thinking ability that is most conducive to full devotion is realistic optimism-seeing the truth clearly but still working towards the goal.

The key to optimizing thinking energy lies in mental preparation, building imagination, positive self-suggestion, efficient time management and creativity.

Switching thinking channels can activate different parts of the brain and enhance creativity.

Physical exercise contributes to cognitive ability.

The balance between thinking consumption and recovery helps to maximize thinking energy.

If you lack some thinking ability, you need systematic exercise, constantly break through your comfort zone and have a full rest.

Constantly challenging the brain can effectively prevent the miniature decline caused by aging.

Chapter VII Will and Energy-Live the Meaning of Life

Willfulness provides motivation for all levels of behavior, bringing passion, perseverance and devotion.

Will and energy come from value orientation and goals beyond personal interests.

Quality-the courage to live according to the value orientation-is the key factor of willpower.

The strongest willpower is passion, dedication, integrity and honesty.

The consumption of will and energy is inseparable from regeneration.

The balance between will and energy is maintained through the goal of self-transcendence and self-care.

Knowing how to work will consume and produce energy at the same time.

The strength of expanding will is the same as that of expanding physical fitness, and both of them should break through our comfort zone.

People's will and energy can even make up for the serious shortage of physical fitness.

Part III Energy Management Training System

Chapter 8 defines the goal-only when you know what is the most important can you devote yourself wholeheartedly.

Starting from written records, in the long river of human civilization, the pursuit of mission is a crucial theme.

The heroic journey needs to mobilize, cultivate and update our most important resource-energy, to help us accomplish our most important mission.

Without a strong sense of mission, we can easily get lost in the stormy life.

When the sense of mission changes from negative to positive, from external to internal, and from self to others, it can provide us with stronger and more lasting energy.

Negative goals come from defects and are full of prevention.

Intrinsic motivation refers to our desire for something itself, and our desire only stems from the satisfaction it brings us.

Values can provide energy for achieving goals, and it will bring about changes in energy management standards.

The value embodied in action is called virtue.

Blueprints based on clear values can guide us how to invest our energy.

Chapter 9 Face reality-how is your energy management?

We often see anger, resentment, arrogance or greed in the people around us, but rarely admit that these emotions also exist in our hearts.

The ancient Greeks carved two epigrams on Mount Pa Nacass, one of which is "Know yourself" and the other can be simply translated as "Know all about yourself".

Only when we see the people we are really shocked, not the people we hope or imagine, is the first step towards the reality of personal life.

It is one thing to sort out values, and it is another to do things according to values every day.

Everyone has self-deception and infinite possibilities.

If you want to face the reality, you need to take yourself as the research object, make a detailed review of your life, and bear the consequences of your actions.

The obstacle of total investment hinders the optimal distribution of energy.

Whether it is impatience, lack of empathy or poor time management, it will become a problem, because it will bring negative energy consequences to your life and that of others.

When you need to change specific energy management methods to improve your performance, these performance obstacles can guide you and help you choose to establish new positive living habits.

Another form of self-deception is to believe that your opinion is the truth.

In fact, the viewpoint is just an interpretation, and it is the angle we choose to look at things independently.

If we don't realize this, people will make a second creation around one-sided "facts" and finally regard their own version as facts.

However, what seems real is not necessarily true.

Although the reality in this situation may be unchangeable, the meaning we give it depends entirely on ourselves.

When we interpret ourselves from a personal, negative and exaggerated perspective (it's all my fault ... the result is always like this ... it will affect everything I do), we will give up and lose motivation.

If we can take the opposite angle, we will be encouraged and gain energy.

Optimistic interpretation is more likely to give people the motivation to act.

It is not only an illusion, but also a danger to entangle one's own story, whether optimistic or pessimistic.

The most successful enterprises are not established by the most enterprising or intelligent leaders, but the * * * of successful enterprises perfectly combines two seemingly contradictory qualities: firm determination and humility.

We should bravely jump into the unknown world and understand that we don't want to face the facts.

We must consciously move in the direction of truth, and understand that the consciousness of self-protection sometimes drags us down.

As long as we have a clear vision, we will clearly see the obstacles we face.

Facing the most difficult truth in life is a challenge and a relief.

When we no longer need to hide, we are no longer afraid to expose ourselves. Released a lot of energy, used to put into life, embrace their own strength, and continue to strengthen exercise. Even if we take a detour, we can take responsibility and readjust the track.

Facing the truth can release energy, which happens after setting goals and is the second stage leading to complete devotion.

Running away from the truth will consume a lot of energy.

We will deceive ourselves and protect our self-esteem.

Some truths are too unbearable to digest at once.

Honesty without compassion is cruel, both to people and to yourself.

We don't want to admit that we have certain qualities, but we still unconsciously show them.

The common form of self-deception is to believe that our own point of view is the truth, and she is just the way we interpret the world.

Facing the need of truth, we keep an open mind and admit the possibility of being cheated.

It is an illusion and a danger to insist on your own words too much. We are all a mixture of light and darkness, beauty and ugliness.

Admitting that our performance is limited will help us reduce our self-defense and enhance our positive energy.

Chapter 10 Products in Action-The Power of Positive Ritual Habits

Ritual habit is an effective energy management tool, which can help us complete the task.

Ritual habits help us integrate values and priorities into all aspects of life.

All excellent people rely on positive ritual habits to manage energy and regulate behavior.

Personal will and self-control are limited, because every self-control will consume limited energy resources.

We can counteract the limitation of subjective will and self-control by developing spontaneous ritual habits.

First, the most important function of habit is to ensure an effective balance between energy consumption and renewal, so as to better serve the whole mind.

The greater the pressure and challenge, the more careful conscious habits are needed.

Accuracy and concreteness are the keys to forming habits within 30-60 days.

Try to avoid making choices that consume self-control quickly.

In order to ensure lasting change, we need to develop a series of ritual habits, making only one big change at a time.

Chapter 1 1 Goodbye Roger-Rebirth

Values are the source of motivation and a reliable touchstone.

Encourage others more: the sandwich principle

Don't react when you are impulsive.

Arrange work according to values every morning.

Prioritize and concentrate.