Manage Your Energy, Not Your Time. Effective strategies

Manage Your Energy, Not Your Time. Effective strategies

Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Presented by NIFS Wellness Staff Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Presentation Outline 1 2 3 4 Key Learning Objectives Who, What, When, Where, and How Life in the Fast Lane: Energy Audit Attention Deficit Productivity Monster Personal Energy The Four Dimensions Goals, Objectives, Strategies, and Tactics Incorporate techniques used by leading businesses and organizations 5 Physical 6 Mental 7 8

9 Strategy and Tactics: Lead by Example Strategy and Tactics: Reboot your Will Power Emotional Strategy and Tactics: The Art of Self-Control Family Strategy and Tactics: Home is where the is. Final Thoughts Unless a variety of opinions are laid before us, we have no opportunity of selection, but are bound of necessity to adopt the particular view which may have been brought forward. -Herodotus 2 Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Key Learning Objectives Who, What, When, Where, and How YOU Physical about the four dimensions of personal energy. How to avoid the work-induced Attention Deficit productivity monster. Mental Create

PERSONAL POWER Learn rituals that regularly replenish physical, emotional, and mental energy. How to stay focused, organized, and patient. How to become more productive and become a leader among peers. Emotional How to defuse negative emotions such as irritability, impatience, anxiety, and insecurity. Learn from upsetting situations by learning how to change your perception. How to create positive emotions in yourself and others. Family How love. KNOWLEDGE to become fully engaged with those who you You may not be interested in strategy, but strategy is interested in you. -Leon Trotsky 3 Manage Your Energy, Not Your Time. Effective strategies for a more productive day!

Energy Audit ARE YOU HEADED FOR AN ENERGY CRISIS? PLEASE CHECK THE STATEMENTS BELOW THAT APPLY TO YOU. Body I dont regularly get at least seven to eight hours of sleep, and I often wake up feeling tired. I frequently skip breakfast, or I settle for something that isnt nutritious. I dont work out enough (meaning cardiovascular training at least three times a week and strength training at least once a week). I dont take regular breaks during the day to truly renew and recharge, or I often eat lunch at my desk, if I eat at all. Emotions I frequently find myself feeling irritable, impatient, or anxious at work, especially when work is demanding. I dont have enough time with my family and loved ones, and when Im with them, Im not always with them. I have too little time for the activities that I most deeply enjoy. I dont stop frequently enough to express my appreciation to others or to savor my accomplishments and blessings. Mind 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 dont take enough time for reflection, strategizing, and creative thinking. I work in the evenings or on weekends, and I almost never take an email free vacation. Spirit I dont 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 and energy. My decisions at work are most often influenced by external demands than by a strong, clear sense of my own purpose. I dont invest enough time and energy in making a positive difference to others or to the world. How is your overall energy? Source: Schwartz, T., (2007) Manage Your Energy, Not Your Time. Harvard Business School Publishing Corporation. Harvard Business Review Perception is strong and sight weak. In strategy it is important to see distant things as if they were close and to take a distanced view of close things. -Miyamoto Musashi 4 Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Attention Deficit Productivity Monster Attention Deficit Trait (ADT)

Key Elements Brain Overload Created by the environment Epidemic in organizations Rapidly growing in adult population Affects professional and personal life Symptoms Gradually affects individual Constantly distracted Difficulty staying organized Difficulty setting priorities Difficulty managing time Combat + Adapt = Winning The four dimensions of personal energy. Success doesnt necessarily come from breakthrough innovation but from flawless execution. A great strategy alone wont win a game or a battle; the win comes from basic blocking and tackling.

-Naveen Jain 5 Manage Your Energy, Not Your Time. Effective strategies for a more productive day! The Four Dimensions Physical Mental Beliefs Habits Memory Focus Emotional Positional Awareness Cardiovascular Activity & Strength Nutrition Rest & Relaxation

Emotional Awareness Catalyst for Action Gratitude Spiritual Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius and a lot of courage to move in the opposite direction. -E.F. Schumacher 6 7 -Michael Porter Sound strategy starts with having the right goal. Specific. Describes how you achieve your goals and objectives. Example: Purchase a new pair of running shoes, run 3-4 days. per week, become a Wellness Center member and begin weight-training, research different running techniques and apply in running workouts . General. Describes how you achieve your goals and objectives. Example: Research and create a race schedule. Tactics Strateg ies Describes what you are specifically going to Objecti achieve. ve Example: Run the entire 26.2 miles by 9/18/12. General target. Describes what you are trying to achieve.

Example: Run a Marathon Goals Goals, Objectives, Strategies, and Tactics Effective strategies for a more productive day! Manage Your Energy, Not Your Time. Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Goals, Objectives, Strategies, and Tactics continued: Resource Inventory and Trade-off Matrix Time (168 hours in a week) 50 hours of work 30 hours of sleep 30 hours watching TV 14 hours playing video games 12 hours commuting 10 hours playing saxophone 8 hours for meals 5 hours family time 5 hours bathing/dressing, etc. Decrease 2 hours on household chores 2 hours of exercise Time commuting. Consistently staying late at work. Increase Quality time with family. Exercise. Sleep. Funds in checking account. Knowledge of student loan amount. Eliminate Television watching. Playing video games.

Tradeoff Matrix Create Monthly family outing. Student loan debt repayment plan. Book club with friends. Simplicity and repose are the qualities that measure the true value of any work of art. -Frank Lloyd Wright 8 Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Strategy and Tactics: Lead By example Play detective: Kinesthetic Kinesthe awareness. tic Awarene Change position. ss Centered >3 times per breathing. week 20-60 minutes per session. Cardio & Resistance Strength training 2 days per week. 2-3 sets of 8-12 Eat

breakfast 7 reps. days per week. Snack every 2-3 hours. Nutrition Light snacks, balanced in carbs, proteins, and fats. Rest & Relaxati on Set earlier bed times. Reduce alcohol use. Whats the use of running if you are not on the right road. -German proverb 9 Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Strategy and Tactics: Reboot Your Will Power Beliefs Disempowering beliefs. Empowering beliefs. Habit Memor y Focus

Stick to your rituals. Honor your rules. Active learning. Change position II. Set Shifts: Multi-task through priority. Focus on the outcome. Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat. -Sun Tzu 10 Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Emotional Strategy and Tactics: The Art of Self Contro l Emotion al Awaren ess How do you feel? Acknowledge positive triggers. Acknowledge negative triggers. Catalyst for Action Gratitud

e Options: Choose your emotion. Enhance an emotion with physiological triggers. Appreciation for yourself. Appreciation for others. Accountability in friendship is the equivalent of love without strategy. -Anita Brookner 11 Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Family Strategy and Tactics: Home is where the Mirrore d Remind ers is Tangible. Self-image. Family Mascot Fully Engage d

Be here. Be there. Transitional down time. Structured reflection. Strategy is about making choices, trade-offs; its about deliberately choosing to be different. -Michael Porter 12 Manage Your Energy, Not Your Time. Effective strategies for a more productive day! Final Thoughts Physical Actively engage all five senses. Listen to your body. Mental Decide: Go or No-Go. Emotional Remember for.

what youre grateful Family Seeks ways to continually develop your relationships. Spend quality time with those you love. In real life, strategy is actually very straightforward. You pick a general direction and implement like hell. -Jack Welch 13 Want more? Strategy and Tactics: Time Saver Services Your Wellness Centers Offer. Personal Training: Get it all in with our 30-minute option. Train one-on-one with one of our personal trainers. Need more motivation? Grab a partner and train as a group in a 30-minute semi-private session! Group Fitness: We offer a variety of 10 to 30-minute free classes in the Wellness Centers. Tone N Ten: Come dressed as you are and just strap on your tennis shoes. At the Davis Center Wellness Center, we will lead you through a series of exercises for a total of only 10 minutes. Buns, Legs and Thighs: Desire lifted glutes, lean legs and toned thighs? Try this 30-minute, lower body strength class offered at the Holland Park Wellness Center. Countdown: Offered both at the Davis Center and Holland Park Wellness Centers, this class mixes strength and cardio to give you a well-rounded workout. Staff Bios: Jason Jackson is the Manager of the Wellness Center. He has a degree in Applied Exercise Science from Springfield College and is a certified Business Analyst, certified in Health Club Management, certified

Post-Rehabilitative Exercise Specialist, Sports Psychology Coach, ACSM certified Health Fitness Specialist and Personal Trainer. Jason has been working within the health and fitness field for 12 years. He can teach for all fitness levels and his favorite classes to teach are Arms, Back and Chest (ABC) and Hard CORE. Mara Winters is the Assistant Manager of the Wellness Center. She is group fitness certified through AFAA and ACSMs Health Fitness Specialist. Mara teaches an array of classes. Her favorites are Hip Hop Basics, Core and Stretch and STEP Interval. Some of her favorite catch phrases are Do what YOUCAN because its all YOU CAN DO and YAAAY FITNESS! Melani Frizzell is the Senior Health Fitness Specialist and manages the Holland Park Wellness Center. A graduate of Virginia Tech, she is currently a licensed Zumba instructor, ACE certified Group Fitness Instructor and Personal Trainer. She has taught several hundred group fitness classes and established successful fitness class programs at various gyms. Come check out Melanis classes: Cardio Chisel, Zumba, and Forever FIT. 14 References Allen, J., Zook, C.,(2012) Repeatability: Build Enduring Businesses for a World of Constant Change. Harvard Business Review Press. Brafman, R., (2011) Succeeding When Youre Supposed to Fail: THE 6 ENDURING PRINCIPLES OF HIGH ACHIEVEMENT. Published in the United States by Crown Archetype, an imprint of the crown Publishing Group, a division of Random House Inc, New York. Hallowell, E., (2010) Overloaded Circuits. Harvard Business School Publishing Corporation. Harvard Business Review. Hammerness, P., Moore, M., (2012) Organize your MIND, Organize your LIFE: TRAIN YOUR BRAIN TO GET MORE DONE IN LESS TIME. Harvard University. Howath, R., (2012) Strategy for You. Austin Texas. Published by Greeleaf Book Group Press. Markman, A., (2012) smart thinking, Three Essential Keys to Solve Problems, Innovate, and Get Things Done. New York, New York. Penguin Group (USA). Porter, M., (2008) Competitive Strategy. Published by Free Press. Simon and Schuster Digital Sales Inc. Schwartz, T., (2007) Manage Your Energy, Not Your Time. Harvard Business School Publishing Corporation. Harvard Business Review. Weinberg, R., Gould, D., (2011) Foundations of Sport and Exercise Psychology Fifth Edition. Human Kinetics. 15

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