What's the problem? There is something wrong with your energy management. Energy management means that we should balance energy consumption and recycling. When energy is consumed and used for a period of time, we need rest, exercise and relaxation to recover energy as soon as possible. In this way, you will have more energy, work more efficiently and make the best use of your time. Otherwise, even the best time management method will not work if you are listless at work. To do a good job in energy management, we need to work hard in four aspects: physical fitness, emotion, thinking and will.
First, manage physical strength and energy.
Physical fitness refers to physical function and physical state. Physical fitness is the most important of the four aspects of energy. Physical fitness is the fuel of the body, which fundamentally supports the energy level. Body energy depends on our breathing pattern, diet content and time, sleep time and quality, and exercise. Therefore, in order to achieve a better physical condition, we need to manage our energy from four aspects: breathing, diet, sleep and exercise.
1, breathe. Prolonging the expiration time can help us regain our energy and also bring about physical relaxation. Calm and rhythmic breathing can bring a relaxed and peaceful state of mind. When you are anxious or angry, slow abdominal breathing helps to calm your mood and restore your energy. You can also learn some breathing methods and practice more at ordinary times.
2, diet. When you are hungry, it is difficult for you to concentrate on other things besides food. Long-term overeating will lead to obesity and damage energy. Diet is essential to restore our energy. Therefore, we need to ensure the time and content of food.
A healthy and nutritious breakfast is very important and will provide enough energy for the whole morning. At night, our demand for energy decreases and our metabolic rate slows down. At this time, you need to reduce your calorie intake. This is what we often say: eat like an emperor in the morning and like a beggar at night. In terms of food intake, it is good to feel full every time. On the diet content, choose whole wheat food, protein and low-sugar fruits, fresh vegetables, etc. Try to eat less sweets and high-calorie foods. Besides food, drinking water is also an important way to restore energy. Drinking more water also contributes to health and longevity.
Step 3 sleep. Sleep is the most important source of human energy recovery. Lack of sleep will reduce people's thinking level. The human body needs 7 to 8 hours of sleep every night to recover and regenerate energy. Psychologist Kripke and his colleagues tracked the sleep of 65,438+0,000 people for six years. The study found that people who can sleep for 7 to 8 hours a night have the lowest mortality rate, and those who sleep less than 4 hours have a mortality rate 2.5 times higher than the former. This shows how important it is to get enough sleep.
In addition, the role of noon nap should not be underestimated. A 20-30-minute nap is the best time to reserve energy for afternoon work. If you sleep too long, you will feel more tired.
4. Exercise. The best way to keep fit is 20-30 minutes of continuous exercise, such as jogging, 3-5 times a week. A comprehensive study of Harvard University found that a series of short-term, high-intensity aerobic exercises, coupled with a short recovery process, will have an unexpected positive impact on a person's body. After 8 weeks, the cardiovascular and cerebrovascular health level of these subjects was obviously improved, the change of heart rate was reduced and their mood was improved. Therefore, the author thinks that the effect of interval training is better than that of continuous training. Intermittent training includes sprinting, stair climbing, spinning and weight lifting. The purpose of exercise is to raise or lower the heart rate rhythmically and improve the body's ability to cope with challenges.
Second, manage emotional energy.
Emotional energy is to eliminate the interference of negative emotions and maintain positive emotions, so that our energy will be more abundant. Being good at mobilizing positive and happy emotions such as self-confidence, joy, challenge, adventure and patience, and putting into work is also an important aspect of EQ. If we are troubled by feelings of inferiority, fear, depression, anger and sadness, we can't devote all our energy to our work, and the effect of our work will be greatly reduced. Long-term negative emotions not only affect our energy level and work effect, but also affect our health.
How to inspire our positive emotions?
1. Take part in activities that can bring you enjoyment, security and satisfaction, and learn to be alone. Such as singing, dancing, yoga, reading, sports, concerts and so on. At this time, we have no distractions and are fully engaged. Let the mood restore peace and stability in enjoyment, and our emotional energy will gradually recover.
2. Maintain good interpersonal relationships. Including the relationship with superiors and colleagues at work and the relationship with friends, partners and children in life. Gallup research found that the relationship between employees and their superiors can determine the efficiency of employees more than other factors. If the relationship between the boss and employees is harmonious, employees can feel the boss's concern, praise, affirmation and encouragement, and their work efficiency will become higher.
3. Keep a healthy friendship. Healthy and stable friendship includes giving and returning, talking and listening, cherishing others and being cherished. Friendly communication with friends brings you a lot of laughter and relaxation, and provides sufficient energy reserves for better work.
4. Harmonious family relations. If you can establish some fixed rituals with your partner and children, such as dating your partner once every weekend, doing homework with your children, eating together and so on. Through these rituals and habits, we will deepen communication with our partners and children and feel warmth and happiness in our family life. This will also provide us with sufficient emotional energy reserves.
Third, manage your own thinking energy.
? Thinking energy means that, on the one hand, our brain should be in a very focused state when working, so as not to be disturbed by other thoughts; On the other hand, our brain thinking should remain active and creative.
In order to stay focused, you must do one thing at a time and finish one thing before starting the next. Turn off Weibo and friends circle when you go to work, so as to avoid external information interference. The task should have some challenges and difficulties, but it is not particularly difficult and daunting. In this way, people can throw themselves into it with some anxiety.
To keep the brain active, we must actively learn new things, learn new languages and skills, keep a curious and open mind to the outside world, establish new connections between brain cells, exercise our thinking muscles and make our thinking more active.
At the same time, we should do moderate exercise. Exercise can send more blood and oxygen to our brain and enhance our thinking ability. In addition, we should keep intermittent rest and relaxation. The proportion of mental workers in modern society is increasing, and the consumption of thinking energy is increasing, so our brains often feel tired. If the thinking is not recovered enough, there will be problems such as misjudgment and weakening creativity.
Fourth, manage will and energy.
Will and energy mean that we should be clear about our life goals and beliefs. Under the guidance of precise and lofty goals and beliefs, our will will be stronger and our energy to do things will be stronger. The physical energy, emotional energy and thinking energy we mentioned earlier correspond to our physical, emotional and brain levels respectively, while the will energy corresponds to our spiritual level. Spiritual will and energy point to our goals, values and sense of mission, including passion, dedication, courage and belief. And provide a powerful impetus for our energy.
I believe that through the study of the above four energy management methods, you will definitely find the method that suits you best and become an efficient workplace person.