self-management @ ikra
TRANSCRIPT
Self-Management
Gleb Kalinin
IKRa, St.PetersburgMay 16, 2015
fb.com/kalinin glebkalinin.ru
Hi
Key takeaways:
Manage energy, not time
Train like athlete
Know yourself and your body
Work is not the only part of life
What is your energy
now?
Hi Negative Hi Positive
Low Negative Low Positive
Morning pages:
Your mind on paper
What do we
manage?
Everyone has the
same amount of time
We manage
ourselves, not time
We manage our
energy
Energy: The capacity
to do work
Jim Loehr, Tony Schwartz
The Power of Full Engagement
4 rules to manage
your energy
1. Draw on your sources of energy:
physical, emotional, mental ,
spiritual
Physical energy is essential
We are overstressed
mentally, emotionally
Understressed physically
2. Balance with energy renewal
Stress → Recovery
Be less of marathon
runner, more of a sprinter
3. Push normal limits to
expand your capacity
Weight lifting:
“He did it. He wants me to do it in
future. Let’s get prepared”
4. Positive energy
rituals
“Imagine life is a game in which you are juggling five balls. The balls are called work, family, health, friends, and integrity. And you're keeping all of them in the air. But one day you finally come to understand that work is a rubber ball. If you drop it, it will bounce back. The other four balls...are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.”
— James Patterson, Suzanne's Diary for Nicholas
5 regrets of dying
people
1. I wish I’d had the courage to live
a life true to myself, not the life
others expected of me
2. I wish I hadn’t
worked so hard
3. I wish I’d had the courage
to express my feelings
4. I wish I had stayed in
touch with my friends
5. I wish that I had let
myself be happier
Know Thyself
As humans beings,
most of us extremely
similar & predictable
Lizard brain Breathing,
↓ Mammalian brain
Fight, Flight, Fornicate ↓
Cortex Language, Reasoning
Elephant / Rider
Multitasking
Doesn’t exist. Rapid
switching between tasks
Texting while driving — over
3k deaths in 2012 in US
Few professionals require it.
UN translators: Mandated rest
every 45 min
In all scientific studies multitaskers
achieved less than unitaskers, but had
a subjective experience of doing more
Attention switching
depletes glucose
Small decisions deplete
as much as big ones
“Metabolic price”
Person interrupted takes 50%
longer to accomplish the task
2 dominant modes of attention
1. Task positive network
2. Task negative network
2. Task negative network:
Daydreaming — thoughts seamlessly
flow into one another.
You begin to see connections between
things you didn't see as connected
before. Non linear thinking, creative
thinking. Problem solving is apt to occur
Real breaks — when your mind
can really wander - allows to
restore glucose
Walking, being around
nature — hitting reset
Sleep
Neural rhythmical activity during
the sleep — learning,
consolidation
Afternoon nap (power nap)
— universal biological drive
Sleep Cycle
Power Nap
Stress
The body’s defence system releases
adrenaline and cortisol, but it’s not
made for constant stress
Adrenaline creates scars in blood vessels →
heart attack
Cortisol damages cells in hippocampus →
crippling ability to learn
Sex differences in response to stress:
Women remember emotions
Men remember the gist
Not stress, but
recovery is the bad guy
Adrenaline
Fight or Flight
Heart rate ↑
Leg blood vessels ↑
Lungs relaxed → More air
Adrenaline is required for
concentration & focus.
Not enough A. → low
concentration.
Too much A. → overexcitement,
anger, frustration, fear.
Right amount of A.:
you are relaxed, mind
ready to act.
Attention is effortless
OptimalNot
enough excitement
Over- excited
Concentration zone
“Flow”
Attention
Peak
Exercise
Exercise
12 miles/day
Successful aging: absence of sedentary
lifestyle
Procrastination
Resistance to should,
must, need
Gawker.app
Understand you
always have a choice
Sedona method:
Can I get excited
about this activity?
Replace
I have to, I must
with
When can I start
Can I start now?
Visualise yourself
doing this activity,
picture yourself being
excited
Present Bias
The further away the reward is,
the more you discount its value
Facebook and browsing give
you a lot of small doses of
instant dopamine/adrenaline
Cure: Reward yourself
between useful activities
Cure: Make lists of
why you want to do it
Remove the
temptation
Techniques
GTD
18 Minutes
Peter Bregman
Pomodoro
90 minutes morning
session
Steve Covey
Quadrants
I. Urgent Important II. Not Urgent Important
III. Urgent UnimportantIV. Not Urgent Not
Important
I & III appear most frequently
But don’t forget about QII:
Not Urgent Important
Don’t forget
to have fun!