Nietzsche said:
A person with a sense of meaning, just like a lighthouse when sailing and a road sign when driving, will generate great energy and lasting energy in life.
1. Time management is to arrange our daily race schedule, and energy management is to improve the state of the car.
2. To receive scientific energy management training, practice and learn energy management theory continuously, so that I (Tom Chang) can be full of energy and calmly face the pressure and challenges.
Improve your energy according to the task list, and you will definitely become an energetic, happy and efficient person.
"Why do I need to take an energy management course?" The reason is simple, because your energy level can't keep up with the requirements of work and life.
It is found in medicine that the energy level of adults decreases year by year after the age of 30.
Energy management. For example, you are like an amateur streetball player.
Although you feel ok about yourself, you are disorganized and have not experienced scientific and systematic training.
And my own state is very similar to that of an NBA professional player. In Singapore, we attach great importance to the improvement of everyone's ability and give full play to everyone's potential because of the small population.
There is an organization in the human brain called hippocampus, which plays a role in helping memory and spatial positioning. After the age of 30, the hippocampus will shrink by 0.5% every other year, which is why many people's memory will decline when they get older.
Just like the road where a car runs, no matter how powerful your horsepower is and how good your spark plug is, if you don't drive on the right road, you won't reach the finish line.
There is a pyramid model for energy management.
Their highest output and creativity are not at the trough, but at the peak, when their positive mood is very high.
A person with a sense of meaning, just like a lighthouse when sailing and a road sign when driving, will generate great energy and lasting energy in life.
1. Energetic is not a gift. As long as you learn the scientific method of energy management and turn it into your own habit, you can become an energetic person yourself.
2. Energy management has a pyramid model, which includes physical fitness, emotion, attention and sense of meaning from bottom to top.
Good energy = abundant physical fitness+positive emotions+ready attention+clear sense of meaning.
Mihaly, a psychologist who put forward the flow theory, once said that attention is the most important resource that we can control independently.
Sense of meaning is the highest pursuit of human life, the underlying logic that drives us to do things, the operating system of life and the ultimate source of energy.
Now there is a lot of evidence in psychology that emotions have an impact on people's memory, cognition and decision-making.
Because of the current medical discovery, people with good physical fitness, especially those with outstanding cardiopulmonary ability, will have better blood supply, oxygen supply and sugar supply to the brain. Therefore, the work efficiency of the brain is also high, and it is not easy to get tired after working for a long time.
Good energy = abundant physical fitness+positive emotions+ready attention+clear sense of meaning.
Because when people exercise, the consumption of oxygen and energy is greatly increased, the blood flow speed is accelerated, and the body secretes a lot of hormones, such as adrenaline and growth hormone. In this process, it can provide enough oxygen and nutrients to the brain and remove metabolic waste.
If I go to a new city, I find that running is an excellent way to relax, which can not only keep the amount of exercise, but also help you understand a new place from another angle. ?
Elastic rope is a small device that I quickly train at the airport or hotel, which can do muscle strength training.
In the afternoon, I will have two 15 minute breaks:
Do a muscle training for 15 minutes, which is called prisoner training (how to do it can be searched online);
In 15 minutes, I will do a meditation exercise to help me calm down.
Baduanjin is a traditional exercise method in China. You can understand it as standing yoga. It is easier to use than Tai Ji Chuan, so I also want to recommend it to you.
Management says that there is no management without measurement, and there is no goal without feedback. The same is true of sports. If you want to develop the habit of exercise, you need a positive cycle of goal-measurement-feedback. ? Being aware of this positive cycle, you can form the habit of exercise more quickly.
If you want to form this habit, you must give yourself quick feedback.
The goal I set for myself every day is to walk 8,000 to 10,000 steps, do a set of eight-segment brocade and a set of muscle strength training. With this clear goal, it will be much easier for me to achieve it.
I wear a mi band, and I can see if I have reached 8000 steps every day. If you don't make it, go home at night and go downstairs and walk these 8 thousand steps in the garden.
During the evolution of one million years, most people need to walk, run, jump, push, pull and pick.
1. Exercise, diet and sleep are important aspects to improve physical fitness, and diseases are important factors to damage physical fitness.
2. Moderate exercise: at least 150 minutes of moderate-intensity aerobic exercise per week, and it takes 300 minutes per week to achieve the best results.
3. Ways to develop exercise habits in busy work:
Find a sport that suits you;
Set specific goals and establish a feedback mechanism;
Use the debris time to walk around.
Three months of high-intensity interval training can enlarge the hippocampus and strengthen memory. So as long as you pay attention, there are actually a lot of time fragments to exercise every day.
Moderate intensity is 60%~70% of your maximum heart rate, and the maximum heart rate is 220 minus your age.
You can think about it, if we live in a big city, our daily life is like living in a box. What do you mean? Imagine this:
Get up every day, you open the box and have breakfast. Driving or squeezing the subway to work is also in a box. When I arrived at the company, I went into my cubicle or office and found another box. Go home from work at night, order takeout, and send the meal to you in a box. Turn on the computer, turn on the TV, or a box, so the box takes over our lives and becomes the normal state of our lives.
According to the National Institutes of Health (NIH) survey:
Exercise, diet and sleep are important aspects of improving physical fitness, and diseases are important factors that damage physical fitness.
Three important principles:
Eat less and eat more, three meals become five meals, and blood sugar is more stable;
Eat foods with high comprehensive nutritional quality index, that is, things with high ONQI. For example, green leafy vegetables, fresh fruits, high-quality protein, eat less white rice and flour, biscuits and desserts;
To fully replenish water, add a lot of water every day.
To be energetic, there are three important rules in diet.
If you drink coffee, you'd better drink black coffee, or with milk, preferably without sugar. If you really like coke, you can drink diet coke or zero coke, which is diet coke.
The recommendation of the National Institutes of Health is that it is safe to consume less than 400 mg of caffeine every day. It is roughly equivalent to making about 4 cups of coffee with a coffee machine at home, or 10 cans of coke. Most of us don't drink that much, so don't worry.
How to judge whether you have drunk enough water? There are two ways.
The first method, divide your weight by 32, you need about this much water a day.
For example, if I weigh 63 kilograms and divide by 32, I need about 2 liters of water a day, which means I need to drink about three or four bottles of 600 ml mineral water.
The second method is to judge according to your urination.
If you go to the toilet every hour or two, the color of urine is clear, which means you have drunk enough water. If you haven't urinated for a long time, the color of each urine is very dark, which means that your water intake is not enough.
We get up every morning, and when we go to the toilet, our urine is very dark. Because we haven't replenished water for more than ten hours at night, our bodies are short of water.
The foods with the highest ONQI index are dark green vegetables such as spinach, broccoli and arugula. ?
ONQI index of other fresh vegetables, fruits, beans and nuts is relatively high;
ONQI index of processed foods, especially biscuits and potato chips, is very low; ?
White rice, white flour and sweets are basically calories, and the nutrients are very low. These are all low ONQI index, so try to eat less.
Take protein content as an example. The NQI of pork is 1. 17, banana is 1.5 and egg is 2.6.
If the content of certain nutrients in food, whether protein, minerals, cellulose or vitamins, is high, the calorie content is low and the NQI value is high.
Nutrition quality index, also known as nutrient density, is called nutrition quality index in English, NQI for short, and INQ (Nutrition Quality Index) in China.
What is NQI? ? It is the ratio of nutrients contained in food to supply divided by the ratio of calories contained in this food to supply, which is its NQI.
I told you before that in order not to feel sleepy at noon, you need to reduce the fluctuation of blood sugar as much as possible.
One meal is too full, and the interval between two meals is long, and blood sugar is prone to ups and downs. ? The brain doesn't like this state, and its energy is certainly not good.
Therefore, in order to minimize the fluctuation of blood sugar, we need to eat less and eat more meals.
Eat less staple food and more vegetables for breakfast, lunch and dinner. Because staple food tends to make blood sugar rise rapidly, while vegetables don't.
In the gap between morning and afternoon, you can supplement some snacks, such as nuts, fruits, vegetable salads and so on.
During the day, when people wake up in the morning, the circadian rhythm will keep us awake, while the endogenous balanced rhythm will make us gradually accumulate drowsiness.
Circadian rhythm is well understood, that is, the rhythm produced by the change of day and night in the process of human evolution, with a period of 24 hours.
You can simply understand it as a biological clock. When the sun goes down, you want to sleep. When the sun comes out, you will naturally wake up.
Human circadian rhythm is mainly influenced by light, melatonin secretion and body temperature.
The endogenous balance rhythm is mainly influenced by waking time and sleeping time, that is to say, the longer you sleep, the easier it is to wake up, and the longer you wake up, the more you want to sleep.
People's wakefulness and sleep are mainly influenced by two cycles, one is called circadian rhythm, and the other is called endogenous rhythm.
Diet is closely related to energy. There is a proverb in English that "you are what you eat". You are what you eat.
This refers not only to your figure, but also to your state.
If you go to the toilet every hour or two, the color of urine is clear, which means you have drunk enough water. If you haven't urinated for a long time, the color of each urine is very dark, which means that your water intake is not enough.
Diet will also be an important reason for your drowsiness in the afternoon. Especially high-carbohydrate diets, such as rice and noodles.
Why? Because high-carbohydrate foods are easily converted into sugar, blood sugar rises rapidly.
If blood sugar rises too fast, it will lead to insulin secretion too fast, leading to tryptophan entering the brain. Tryptophan is an important raw material for the synthesis of melatonin. The more melatonin, the more sleepy people will be. ?
And if you eat too much, a lot of blood will come to the digestive tract, which will also reduce the blood supply to the brain and make you feel tired. Various reasons combine to make you feel sleepy.
Therefore, if you want to stay awake in the afternoon, you must pay attention to your diet and keep your blood sugar stable during the day.
But the use of NQI has a big problem, because every food contains many nutrients, such as protein, cellulose, vitamins A, B, C, D, E, iron, copper, zinc, magnesium and so on. Strictly speaking, each nutrient has its own NQI.
When we compare two foods, it is impossible to make a list and compare all NQI of all ingredients. Is there any way to make a comprehensive comparison?
The answer is yes. ? In order to solve this problem, researchers at Yale University in the United States have developed a system called ONQI (Overall Nutrition Quality Index), which is translated as "Comprehensive Nutrition Quality Index".
As the name implies,? It is to weigh NQI of various nutrients in food, calculate their comprehensive scores, and sort them according to 1 to 100.
Don't sleep if you have nothing to do, do more outdoor activities, get ready for bed, and be careful of alcohol and snoring.
There are five different periods of sleep in medicine, namely, falling asleep, shallow sleep, deep sleep and rapid eye movement.
Based on the knowledge of many experts, the National Sleep Foundation recommends that adults sleep for 7 to 9 hours a day.
Physiologically, when people sleep, the body is actually a process of active repair. ?
We usually produce a lot of waste after metabolism, which will be removed at night, the immune system will be strengthened, the brain and muscles will be physiologically repaired, and even the memory will be strengthened.
For most people, if they want to be geniuses and experts, they should get enough sleep. This is the secret of staying energetic.
Don't sleep if you have nothing to do, do more outdoor activities, get ready before going to bed, and be careful of alcohol and snoring.
Scientific research has found that alcohol can really make people fall into shallow sleep quickly, but it will disturb people's deep sleep and rapid eye movement sleep.
Sunbathing outdoors during the day can make the pineal gland synthesize more melatonin and secrete melatonin at night, so that we can sleep better.
A complete sleep cycle lasts about 90 to 120 minutes. We go through four to five cycles every night, and we sleep for six to nine hours.
Based on the knowledge of many experts, the National Sleep Foundation recommends that adults sleep for 7 to 9 hours a day.
1. Three common diseases in the workplace, their causes and improvement schemes:
Don't eat too late, and don't often eat midnight snacks. If time is really tight, for example, it takes a long time to have a meeting or go on stage, you should also prepare some high-quality snack mats.
First, keep the correct posture.
What does the correct posture look like? There are several requirements.
First of all, we should look up at the computer instead of looking down at it. ?
If you use a laptop, you can buy a computer stand, hold the computer high, and when your chin is slightly recovered, your eyes are flush with the computer screen.
Don't hang or bend your waist. You can put a cushion behind your waist and naturally lean on it.
The elbow can be placed on a table or chair, and the big arm and the small arm are at a right angle of 90 degrees.
Bend your knees 90 degrees naturally, or raise them a little. ? For example, you can add a footstool under your feet, which can avoid excessive pressure between the thigh and the seat, poor blood circulation and numbness in your legs.
Of course, if you can, you can also consider standing alternately and sitting for a while. Look at the computer screen sideways while standing.
Second, keep a normal weight.
Because if you are overweight, the load on bones and joints will be greatly increased and it will be easier to wear.
The reason is very simple. You can imagine what it would be like if it was the same clothes rail with twice as many clothes hanging on it. Therefore, maintaining a normal weight is very important for your spine and back.
I believe it is not difficult for you to maintain a normal weight as long as you can do both the diet and exercise we mentioned earlier.
Third, we should exercise the muscles of the back to enhance its strength and elasticity.
As we said just now, weight will put a burden on your joints. But if your back muscles are well developed, it can help you reduce the pressure on your spine and better protect your spine.
1. Three laws about emotions: the human brain can only have one emotion at a time; People's brains are more prone to negative emotions; People can control their emotions through autonomous training.
2. Stimulate positive emotions-hot start exercise: breathing exercise; Feel your heartbeat; Recall what you are grateful for; Think about what you deserve to improve and celebrate; Think about your three goals.
3. Ways to relieve anxiety: relax breathing exercises; Emotional labeling method; Write it down and list the countermeasures.
4. Ways to prevent depression: a grateful attitude; Exercise.
Three laws of emotion
There are three important laws about emotions. I'm not fooling you, but many psychologists have found out. Which three articles?
1. The key to making the limited energy produce the maximum output is to concentrate on the important things.
2. Three ways to concentrate:
3. The intersection of what you like, what you are good at and what others need is probably the source of your sense of mission and meaning.
The two key points of energy use are the top two layers of the pyramid model: attention and sense of meaning.
To train our attention, you need to constantly set clear goals for yourself and remind yourself of this goal; Use tools to reduce the load on the brain and throw away the idea of debris; Save the best time for the most important things.
To find a sense of meaning, you need to find something you are really good at and love, and also understand the value of this thing to others.
Find your meaning
Jobs delivered a graduation speech at Stanford University. He said:
"Your job will actually occupy a large part of your life. Only when you believe that you are doing great work can you be complacent. If you haven't found this thing yet, keep looking, don't stop, and look wholeheartedly. When you find it, you will know that, like any sincere relationship, it will only get closer and closer with time, so you must find it and don't stop. "
The great job he said is actually the goal of our life, or the meaning of our life. How can we find the meaning of life?
The meaning of life lies in serving others with your own strength.
You can ask yourself four questions:
Answer these four questions clearly, and I believe you can find the answer. As Stefan Zweig said: "The greatest luck in life is to find your mission in middle age and youth."
So if you can find the intersection of what you like, what you are good at and what others need, this is probably your mission and the source of your sense of meaning.
Find your meaning
Jobs delivered a graduation speech at Stanford University. He said:
"Your job will actually occupy a large part of your life. Only when you believe that you are doing great work can you be complacent. If you haven't found this thing yet, keep looking, don't stop, and look wholeheartedly. When you find it, you will know that, like any sincere relationship, it will only get closer and closer with time, so you must find it and don't stop. "
The great job he said is actually the goal of our life, or the meaning of our life. How can we find the meaning of life?
The meaning of life lies in serving others with your own strength.
People's energy output is not linear and continuous, but pulsed. ?
What do you mean? ? That is, although your energy can be concentrated, it won't last long, usually only 45 minutes. ? When I was a child, I had a recess every 45 minutes. That's why.
1. Seven things in the morning: do simple activities after opening your eyes: rub your face, comb your hair and stretch; Fold the quilt and make the bed; Drink a large glass of warm water; Brush your teeth with unusual hands; Emotional fever began to do exercises; Write down the three most important things today; Prepare a healthy breakfast.
2. Working day arrangement: on the way to work: conceive a work plan; At lunch: choose a recipe; Working time: 45-minute cycle.
3. Seven things before going to bed: meditation; Soak your feet; Prepare warm water; Review three goals; Look back at the schedule; Prepare the calendar for the next day; Read a book before going to bed.
Finally, I especially want to tell you that I hope you can not only improve your energy level, but also make your life happier from this course.
Whether it's the feeling of sweating after exercise or eating pure natural food, I enjoy the original flavor of the food intently;
Or a sense of accomplishment after finishing something, even if it's just as simple as folding a quilt;
Even on the crowded and noisy subway, you can get inner peace by focusing on breathing.
This half hour in the morning and evening is actually the time you can control. You can make good use of it, form your own habits and form a closed loop of work, so that you can constantly improve your efficiency and energy.