Manage Your Energy Not Your Time

Presented By: Linda Howard Loca3on: Glow Wellness Spa, Bal3more, MD 2011 Alturna3ve Fitness LLC

MANAGE YOUR ENERGY, NOT YOUR TIME: THE ALTURNATIVE APPROACH TO INCREASED DRIVE AND ENERGY RENEWAL Friday 10.28.11 Glow Wellness Spa 4 - 10

turn it on.TM

Time is Limited: Energy is Renewable There are 23,760 Time Manage

books on Amazon! List it

Prioritize it Schedule it

Do it

Time is Limited: Energy is Renewable

Tony Schwartz Be Excellent at Anything: The Four

Keys To Transforming the Way We Work and Live

The Energy Project

Time is Limited: Energy is Renewable

The Alturnative Fitness Approach to More Energy

Manage Energy and Boost

Motivation Performance Creativity Emotional Balance Patience and tolerance Memory and learning Feel in control Do more and have a more fulfilling time doing it

Where Energy Comes From

Emotional positivity and internal dialogue Environment the busyness and calmness Body/Physical Energy- natural physical rhythm

and and overall health and wellbeing Mind and Intellect consciousness of thought Spirit aligning your activities to your spiritual

needs, your values and your purpose.

Body Energy q I dont regularly get at least seven to eight hours of

sleep, and I often wake up feeling tired.

q I frequently skip breakfast, or I settle for something that isnt nutritious.

q I dont work out enough (meaning cardiovascular training at least three times a week and strength training at least once a week).

q 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.

How many of these are true for you? Source: Harvard Business Review, The Energy Project

Mind Energy q I have difficulty focusing on one thing at a time, and I

am easily distracted during the day, especially by e-mail.

q I spend much of my day reacting to immediate crises and demands rather than focusing on activities with longer-term value and high leverage.

q I dont take enough time to reflect, strategizing, and creative thinking

q I work in the evenings or in weekends, and I almost never take an email-free vacation

How many of these are true for you? Source: Harvard Business Review, The Energy Project

Emotional Energy q I frequently find myself feeling irritable, impatient, or

anxious at work, especially when work is demanding.

q I dont have enough time with my family and loved ones, and when Im with them, Im not always really with them.

q I have too little time for the activities that I most deeply enjoy.

q I dont stop frequently enough to express my appreciation to others or to savor my accomplishments and blessings.

How many of these are true for you? Source: Harvard Business Review, The Energy Project

Spiritual Energy q I dont spend enough time at work doing what I do

best and enjoy most.

q 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.

q My decisions at work are more often influenced by external demands than by a strong, clear sense of my own purpose.

q I dont invest enough time and energy in making a positive difference to others or to the world.

How many of these are true for you? Source: Harvard Business Review, The Energy Project

Environment Energy

q I find it hard to concentrate because of constant interruptions and noise

q I feel physically uncomfortable at work q I have no place to unwind or take a break q I find it hard to concentrate because work

environment is physically restrictive

How many of these are true for you?

How is Your Energy? How is Your Overall Energy? Add up the total number of statements checked 0-5 Excellent energy management skills 6-10 Reasonable energy management skills 10-15 Signicant energy management crisis 16-20 A full-edged energy management crisis

What area do you need to work on? Add up number of statements checked in each category 0 Excellent energy management skills 1-2 Reasonable energy management skills 3 Signicant energy management crisis 4 A full-edged energy management crisis

Herbs

Gynostemma (Leaf) Ginseng (Root) Ginkgo (Leaf)

Tibetan Rhodiola (Root) Eleuthero (Root) Lavender (Leaf)

Schizandra (berry) Valerian (Root)

Reishi (Mushroom)

Energy Foods

Water Nuts Dried Fruits Fresh Fruits

Garlic Leafy Greens Whole Grains Fiber

Quick Snacks

Oatmeal Almonds

Fruit Popcorn

Hummus and Veggies

TIP 1 Go With The Flow

9am

Best 3me for planning, organizing, crea3ve

thinking and wri3ng

11am

Op3mal short term memory, great for mee3ngs

1pm

Best 3me for lunch

2pm

Natural low, go with the ow or go for

a walk

3pm

Best for repe33ve

task

5pm

Fastest physical reac3on 3mes

Circadian Rhythm

26 minute nap can boost performance by 34% and alertness by 54%

When you feel the 2pm low get physical

Tip 2 Get Physical

Tip 3 Feed Your Mind

Brain is 60% fat Feed it Good Fats Feed it Good Carbs

Tips 4 Learn To Sprint

Ultradian rhythm 90 to 120 minutes sprint 20 rest

Tip 5 Practice Positivity

Journal 5 things for which you are grateful every night

Show appreciation to someone

Tip 6 Take a Breath

Abdominal breathing

Tip 7 Know Your Values and Purpose

Tap into the energy of the human spirit when your work and activities match your

values and give you a sense of meaning and purpose

Tip 8 Play to Your Strengths

To excel you must focus on our strengths

Tip 9 Stay Cool

Better to work at 68 77 degrees Studies show that for every

degree above there is a 2% drop in productivity

Tip 10 Keep Things Level

Changes in noise or light sends a distress signal to the brain

Life With Energy There is an Alturnative

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