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Jeanne NyquistNyquist & Associates, Inc.503-476-6520
By Jeanne Nyquist
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Themes of 62-Year OldsThemes of 62-Year Olds
Be more reflectiveBe more reflective
Be more courageousBe more courageous
Be more purposefulBe more purposeful
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Step One –
Make a commitment to Make a commitment to reduce stress.reduce stress.
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Step Two – Change Your Thinking
Time Management
Energy Management
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Change Your Thinking
Energy is the currency of
Performance
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Old ParadigmManage time . . . . . .
Avoid stress . . . . . .
Be a marathoner . . . .
Downtime is wasted . .
Rewards fuel . . . . . . performance
Self-discipline rules . . .
New ParadigmManage energy
Seek stress
Be a sprinter
Downtime is productive
Purpose fuels performance
Rituals rule
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Follow the BSMART Path
• Balance
• Synchronize
• Maximize
• Act
• Relax
• Think
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B = Balance
Mind & Body are One
Physical
Mental
Emotional
Spiritual
Strength
Endurance
Flexibility
Resilience
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Build Capacity by:Build Capacity by:
Expending and renewing Expending and renewing٭
energyenergy
Pushing beyond normal limits Pushing beyond normal limits٭
w/restw/rest
Developing energy rituals Developing energy rituals٭
based based on valueson values
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S = SynchronizeS = Synchronize
ACTIONS
GOALS
VISION
VALUES
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M = Maximize EnergyM = Maximize Energy
• Physical - 30 minutes 4X/week 5 minutes 3X/week
• Mental- Read, take a class, watch TV, talk to a kid
• Emotional- Relive positive events, let go of
disappointments
• Spiritual- Meditate, pray, experience nature
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A = Act on Your GoalsA = Act on Your Goals
• Define your goals
• Write them down
• Tell others
• Do what you do best
• Find others to do the rest
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R= RelaxR= Relax
• Respect Nature’s Oscillatory Rhythms
• Circadian & Ultradian Rhythms 90-120 Minutes
• Cultivate Healthy Patterns of Stress and Recovery
• Spend & Renew Energy in 90-120 Minute Intervals
• Develop Rituals to Disconnect from Work Every Day, Week, Month
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T= ThinkT= Think
• Be a mental martial artist
• Practice reflective thinking
• Repeat positive actions and behaviors
• List what you are thankful for