However, a new problem has emerged: no matter how efficient time management is, there is no guarantee that there is enough energy to handle everything.
For example, you make time for your children at night, but you are troubled by your work thoughts and can't concentrate on taking care of your children; You attended a four-hour meeting and discussed it from beginning to end, but in the second half, your energy dropped sharply and you couldn't concentrate. . Efficiency is not completely affected by multitasking. When you are energetic, you can do many things at the same time; But if you don't have enough energy, it may not be easy to do a good job. At this time, I began to realize that it is not only "time management" but also "energy management" that affects efficiency.
So, busy as a bear, tired as a dog and sleepy as a pig, it's time to do some energy management!
Energy is the ability to do things. Including physical strength, emotion, thinking and will. In fact, energy management was put forward by the world-famous psychologist Jim Lohr. Dr Lore has worked with top figures from sports, medical care, law, business and other fields to help them break through the bottleneck and achieve more lasting and efficient performance. In more than 30 years of research, Dr. Lohr has always believed that the most important factor of personal success is the strength of personality, and pointed out that personality, like muscle, can be shaped through energy management training.
Why do excellent athletes always keep exuberant energy? It is because in order to effectively manage their own energy, athletes strictly follow the routine, including all aspects of life: diet and sleep, exercise and rest, mobilize appropriate emotions, make psychological preparations and keep their concentration, and regularly link these with their goals. The challenge of athletes' excellent performance is to manage all aspects of their energy more effectively in order to achieve their goals.
Eating well, sleeping well and taking active exercise have many benefits, including losing weight, gaining beautiful appearance and health, and bringing positive emotions. Physical health is not only the core of keenness and vitality, but also affects our emotional management, concentration and innovative thinking. The body includes three aspects: breathing, eating and sleeping.
About breathing: don't underestimate the role of breathing. We seldom notice our breathing except during exercise. When we are angry or anxious, the frequency of breathing increases, and the speed of energy loss will also accelerate. When we are extremely quiet or asleep, the breathing frequency will be greatly reduced. Deep, steady and rhythmic breathing is regarded as a main principle in Buddhist meditation, yoga practice and other activities. It can relax the body, accelerate the recovery of physiological energy, and regulate the mood and brain. Deep breathing will promote recovery. Count to 3 when inhaling, and count to 6 when exhaling. You will feel that the external interference is moving away from you, and your body, mind and emotions are gradually calming down. Deep breathing, steady and rhythmic breathing will stimulate your energy and alertness, and make people become focused, relaxed and quiet. This is the most basic and healthy pace of life.
About diet: (1) Eat food with low glycemic index for breakfast. The glycemic index measures the speed at which sugar is released from a specific food into the blood, and slow release can provide a more stable energy source. (2) Five to six meals a day with low calories and high nutrition can ensure the stable re-supply of energy. (3) Maintaining high efficiency depends not only on regular meals, but also on eating food that provides energy for only two or three hours per meal. (4) Drinking water is an important source of physical strength. Unlike hunger, thirst is not an accurate barometer of demand. When we feel thirsty, we have been dehydrated for a long time.
Regarding physical health, I recommend reading Jacob's Ultimate Health. Jacob is a magazine editor. He visited experts and authorities in various fields in his own capacity and gave more objective and rational theories or suggestions for reference. He explained every part of his body and did it himself. I think everyone can try.
At present, the author is trying to limit calories and balance nutrition.
In fact, the key "muscles" or abilities to stimulate positive emotions are self-confidence, self-control, social skills and understanding of others. Other emotional muscles are patience, frankness, trust and happiness. Too many people spend too much energy because they are angry. A person's attention should be focused on living according to his own values every day, rather than worrying about what others think of him. If the two basic values you recognize most are frankness and courage, then these two aspects must be reflected in your life. Understand others. If you interrupt others and make a hasty judgment without listening to others' opinions, how can you ensure the fairness of the judgment? Really understand what others ask us to do in our own hands, at least temporarily.
Sandwich method cures emotions: When you feel the need to criticize a job, you can start to use the so-called sandwich method consciously. First of all, you sincerely and positively affirm that person's performance. Next, you express your criticism as a discussion rather than a reprimand, indicating that your understanding may be one-sided. Finally, you end with some encouraging words.
Emotional management is quite difficult, and the author gives some methods: learn to listen, spend quiet time alone, criticize with sandwiches, spend time with children regularly, get together with family and friends regularly, and be more sincere to people around you. Personally, I think that as long as activities bring you enjoyment, satisfaction and security, you can stimulate positive emotions. For example, when I write some words, I feel energetic and not tired.
There is a case in the book: how do men manage their emotions-make some ritual changes.
Target muscle: intimacy
Efficiency obstacle: lack of depth in relationship with others.
Expected result: Closer relationship with others.
ceremony
Monday night: dinner with my daughter.
Every other Wednesday: I date my wife at night.
Saturday morning 8:00 ~ 9:30: undisturbed time to chat with your wife.
Friday afternoon 1:00~2:00: Lunch with direct reports * * *
6:00 p.m. on the first Friday of every month: all staff activities.
What I often do is to write a growth diary to my children regularly every week, not only in electronic version, but also in writing a letter myself. Watch a movie with my husband once a month.
Thinking consumes a lot of energy. The brain only accounts for 2% of the body weight, but the oxygen demand accounts for almost 25%. The consequences of insufficient ideological recovery include increased misjudgment, decreased creativity and inability to rationally consider the risks faced. The key to restoring spiritual energy is to give the conscious and thinking brain a periodic rest. In his How to Be leonardo da vinci, Michael Gelb asked a very enlightening question: "Where were you when you came up with the best solution?" The most common answers he received included "taking a bath", "resting in bed", "walking in nature" and "listening to music".
Brain energy is the sum of attention, imagination, creativity, organization and coordination ability, which represents the quality of our thinking. Brain energy is output through challenging tasks, supplemented by deep rest and study.
To effectively avoid brain energy loss, voyage believes that the most important thing is to eliminate external interference, including communication equipment, networks, colleagues and so on. Do a single task and avoid multitasking as much as possible. To use your brain effectively, you need to put some pressure on yourself, such as writing a report within 2 hours, so that brain energy can be concentrated and output within these 2 hours, avoiding distraction and ensuring the quality of attention and creativity.
The only way to restore brain energy is to rest, which is similar to restoring physiological energy, but rest does not mean doing nothing. We need to give the brain time to relax, for example, through short sleep, exercise, gardening and yoga. We should also give the brain different activities, such as painting, singing and playing musical instruments.
Moderate exercise to the brain can improve brain energy. Daily work is certainly good for the brain, but work often involves fewer fields and it is impossible to involve every part of the brain. This is the same as sports. Our work only uses a few of these brain abilities, such as strain, memory, logic, summary, imagination, calculation and so on. Other parts need to be improved through different types of reading, writing, debating and video games. We can also take part in some brand-new activities, learn a musical instrument or language, travel to strange places, communicate with friends in different fields and so on. So that our brains can receive different stimuli.
Spiritual energy is perhaps the most powerful form of energy, which includes courage, persistence, enthusiasm, honesty and positive values.
At a certain stage of life, you will encounter such a situation: suddenly you feel that you don't know why you are doing the job at hand, and you are very confused and can't do anything. Or you can't do anything for long, and you are defeated with a little difficulty. Or you often say something against your will and can't do things according to your inner values. These are all manifestations of lack of mental energy.
To have spiritual energy, we must first know our purpose or value in life, that is, where spiritual energy should play its role. No matter what your background is, the purpose is the direction of energy flow and the compass on the road of life. Yuan Hang also wrote an article about how to find the direction of life. Ask yourself, have you spent your energy on what you want to achieve in your life? Once you know your direction in life, your spiritual strength will be surprisingly strong. Viktor Frankl, who survived the Nazi concentration camp, wrote that those who know why they want to live can bear any hardships and misfortunes. Gandhi, the father of India, believed in satyagraha, which means "spiritual strength" and "pursuit of truth". This force supported Gandhi to resist the British colonists for 32 years, and finally made India move towards independence.
The balance of spiritual energy is the balance between spiritual input and self-dialogue. The more you work hard mentally, the more you need to talk to yourself to recover. Talking to yourself means communicating with your heart, thinking and reminding yourself of the purpose of life. These include reading and listening to some works that touch the heart, communicating with others' hearts, contacting nature and meditating. Through self-dialogue, we can not only replenish spiritual energy, but also continuously enhance spiritual energy.
After knowing the four tubes, we must put them into action.
Trilogy of lasting transformation: purpose-reality-action (1) Step 1: Determine how Define purpose controls energy in a way that conforms to its strongest values. (2) Step 2: Facing the reality, we often underestimate the most destructive and unpleasant reality in life. We don't honestly admit how much we eat and drink, and how much energy we put into dealing with our boss, colleagues, spouses and children. (3) Step 3: Take action to bridge the gap.
Let's act together, let's become better together!