Jeanne NyquistNyquist & Associates, Inc.503-476-6520

By Jeanne Nyquist

Themes of 62-Year OldsThemes of 62-Year Olds

Be more reflectiveBe more reflective

Be more courageousBe more courageous

Be more purposefulBe more purposeful

Step One –

Make a commitment to Make a commitment to reduce stress.reduce stress.

Step Two – Change Your Thinking

Time Management

Energy Management

Change Your Thinking

Energy is the currency of

Performance

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

Follow the BSMART Path

• Balance

• Synchronize

• Maximize

• Act

• Relax

• Think

B = Balance

Mind & Body are One

Physical

Mental

Emotional

Spiritual

Strength

Endurance

Flexibility

Resilience

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

S = SynchronizeS = Synchronize

ACTIONS

GOALS

VISION

VALUES

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

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

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

T= ThinkT= Think

• Be a mental martial artist

• Practice reflective thinking

• Repeat positive actions and behaviors

• List what you are thankful for