Author: Jim Loehr

Notes:

• "To be fully engaged we must be physically energised, emotionally connected, mentally focused and spiritually aligned with a purpose beyond our immediate self-interest"
• 4 Key Energy Management Principles
  1. Full engagement require drawing on 4 separate but relates sources of energy: physical, emotional, mental and spiritual
  2. Because energy capacity diminishes with overuse and underuse, we must balance expenditure with renewal
  3. To build capacity, we must push beyond normal limits, training the way athletes do
  4. Positive energy rituals are the key to full engagement and sustained high performance
• Energy is the capacity to do work. Our fundamental need is to spend and recover energy.
• World class athletes rely on time between points to maximise their recovery → Efficient and focused recovery routines → Energy Renewal
• Addictive behaviours, including work, prompt highly linear form of energy expenditure
• The key is to expanding capacity is to BOTH push beyond the limit and regularly seek recovery
• Physical
  • Breathing
    • Self-regulation through extended exhalation, counting breaths, rhythmic breating
  • Eating
    • Not under or overeating
    • Low far proteins and complex carbs (veg & grains) are better for recovery
    • Breakfast increases blood glucose and jump starts metabolism
    • Low GI food allows slow release of energy (no spikes or dips)
    • Drink water
  • Sleep
    • Small amounts of sleep debt have significant impact on strengths, cardiovascular capacity, mood and energy levels
  • Exercise
    • Moderate exercise - rec: 20-30mins exercise, 3-5 days a week at 60-80% max HR
• Emotional
  • Spend some time on activities that are enjoyable, fulfilling and affirming that prompt positive emotions
  • Have friends at work - two way relationships give a sense of positive renewal
  • Deepest show of emotional capacity is holding a range of feelings
• Mental
  • Mental energy is derived from positive thinking - "optimistic explanatory style"
  • Continuous learning and challenge can build capacity
  • Rest through mentally relaxing activities such as yoga, meditation
• Spiritual
  • Sustained by balancing commitment to others with self-care
  • Commitment to a mission beyond oneself or deeper purpose
  • Value others you hold dear
  • Key supportive muscles - passion, commitment, integrity and honesty
• Action
  1. Define Purpose
     • Positive, Intrinsic, Beyond oneself
     • Based on values and virtues
  2. Current energy measure
  3. Create Positive Rituals