Energy management is to make your energy controllable and serve yourself by actively adjusting yourself. Abundant energy can ensure that we continue to maintain high efficiency.
Before energy management, you must ask yourself whether there are the following problems:
First, I often feel lack of energy and often feel sleepy.
Second, the weight rises and falls, or continues to be obese, and it is impossible to control the weight.
Third, work is too busy, there is no time, there is always an excuse not to do something.
Fourth, insomnia due to anxiety, difficulty falling asleep or waking up in dreams.
Fifth, the degree of attention has declined. Every time you enter a field, you often enter the state slowly, unlike others who can quickly lock your attention and find the moment of flow.
Sixth, the feeling of exhaustion is getting stronger and stronger.
Seven, I feel that life is meaningless.
Time management is to teach you how to do time and have more controllable time;
Efficiency management can make you quickly enter an efficient state and refuse "lazy cancer" and procrastination;
Energy management can support you to maintain high efficiency while having more time, enter the moment of flow and experience selflessly.
Talk about energy management from seven aspects, including:
(1) Only when you know how to control your emotions can you be energetic;
② Use willpower correctly to ensure adequate physical strength;
③ Understand the essence of energy management, learn to rest correctly, and thus relieve stress;
4 know how to store value for emotional accounts.
5 deploy your willpower;
⑥ Repeatedly carve and cultivate self-cultivation;
⑦ Learn to build an energy blueprint and effectively control your life.
The first manifestation, which is also the most common, is that energy consumption is particularly fast, but there is no energy supply. Sometimes you think you can persist, but in fact you have been hollowed out.
The second performance is that the rest effect is poor and the level of energy recovery is poor.
The third performance, lack of energy leads to inner disunity.
The so-called "heart" is an idea and a goal; The so-called "skill" is your ability. Lack of energy will make your goals and abilities mismatch.
The "Golden Triangle" model of energy management includes energy input, output and saving.
I. Energy input
Energy input includes a set of methods of breathing, diet management, sleep and exercise.
Second, energy output.
To do a good job in energy output, we must learn to control the rhythm and intensity of our emotional release.
Third, the conservation of energy
Conservation of energy is to keep yourself emotionally stable every day.
Many people are inattentive, and the cause of this problem should be found from both external and internal aspects.
Let's talk about external reasons first. External pressure will distract your energy. The people and things we come into contact with in life will test us and our reactions in various forms.
There are three main reasons for distracting intrinsic motivation, including procrastination, excessive emotional preference and physical weakness.
First of all, procrastination
People often understand that something needs to be completed on time, but subjective will is not unified with action, and action is often postponed. This is procrastination.
Second, a strong emotional preference
Emotional preference is like it or not. If you are absent-minded, it's probably because you haven't found what you really love.
Third, lack of physical strength.
You might as well make a statistic and know your daily energy fluctuation law from the fluctuating energy value, so as to arrange your own schedule.
Strong support has three characteristics:
First, physical exhaustion;
Second, willpower consumes a lot;
Third, the pressure is enormous.
If you persist to the end, you may be exhausted.
Judge yourself by the following four questions.
First, do you spend extra time meditating, thinking and studying every month?
Second, are you emotionally stable?
A bad mood will hurt your family, friends and colleagues around you, so that you can't get the interpersonal support you deserve, and at the same time, it will put you in a bad state, waste energy and delay what you have to do.
Third, are there any channels to release when the pressure is high?
Fourth, is your self-growth fast enough?
The effect of thinking upgrade is real,
You need to answer a question:
For whom, what problems have been solved and what methods have been provided?
The first step is to list skills. List all your skills. For example, I am good at dealing with people, thinking and being calm.
Step two, list your interests. For example, I like shopping, dating and eating with friends.
The third step is to find the greatest intersection of advantages and interests. For example, you are good at communication and exchange, and you like to taste delicious food. Connect this so-called skill option with what you like to do.
The fourth step is to find an example.
The fifth step is to describe the life state of the role model.
Step six, do you expect to be an example?
Step 7, set the planning path.
The evaluation system established by everyone is a golden triangle of energy, with energy input at the bottom, energy output in the middle and energy conservation above.
I. Energy input
The first term is time distribution. Energy input is to charge your willpower.
The second item is eating habits, that is, whether your diet is healthy or not.
The third item is drinking water.
The fourth item is sleep.
The fifth item is a nap.
The sixth item is a good figure.
The seventh item is exercise.
Second, energy output.
Energy output means that you can relieve stress and improve your sleep. Think about what methods you have to relieve stress now, write them down and see which ones are effective, economical and sustainable.
Third, the conservation of energy
Energy conservation should be considered from four dimensions: emotion, thinking, habit and goal.
The first is emotion. Are your interpersonal relationships good? Are you good at emotional management? Creativity is very important in emotional management.
The second is thinking. Do you have positive thinking every day? Are you unhappy when you encounter something, or do you save yourself when you encounter something?
The third is habit. In my opinion, the key to forming good habits is whether you have a sense of ceremony or not. What is a sense of ceremony? It's when you do something, it's like performing a ceremony, which makes you feel sacred.
The fourth is to set life goals.
First of all, you need a quiet space to be alone.
Second, make sure your body feels comfortable, your room is warm, you are comfortable to wear, not too tight, you are on an empty stomach, and you don't do exercise for an hour after meals.
Third, please straighten your back and relax.
Fourth, breathe through the nasal cavity and enter the abdominal cavity downward to ensure regular, slow and even breathing.
Fifth, focus on a landscape, an object, a word, a group of phrases or your own breathing.
Sixth, don't be distracted and tired of foreign things.
Seventh, practice often.
Whenever I feel tired after exercise, the coach will let me take a deep breath to relieve myself. What is a big breath? Inhale until you can't breathe any more, then exhale completely until you can't breathe any more.
Our body has three important rhythm systems, namely, respiratory cycle, detoxification cycle and digestive cycle.
Drinking water has the following important functions.
First, complementary role,
Second, the role of transportation.
Third, the nutritional strengthening effect.
Basic rules of sleep: Non-REM sleep and REM sleep constitute your sleep cycle.
The non-rapid eye movement period can be divided into four parts, namely, sleep period, light sleep period, namely, sleep period and deep sleep period.
First, taking a nap can quickly replenish physical strength and energy.
Second, taking a nap can cope with the low-energy period well.
Third, taking a nap helps to maintain attention and logical analysis ability.
Fourth, a nap helps to eliminate jet lag.
Everyone is engaged in thinking activities every day, but few people notice its existence.
Thinking is the reaction process of human brain, which is based on perception and transcends the boundaries of perception. It is an advanced stage of cognitive process to explore and discover the essential relationship and internal laws of things through linguistic generalization of objective things.
First, the change of thinking is not immediate.
Alina Zhang's Ten Ways of Thinking System
1, altruistic thinking
2. Story thinking
3. Ecological thinking
4. Reverse thinking
5. Inductive thinking
6. Deductive thinking
7. Mark thinking
8. efficient thinking
9. Investment thinking
10, closed-loop thinking
New ways of thinking are not formed overnight; Everyone can upgrade their thinking mode and practice again and again; One key can't open all the locks, so you need more keys.
Second, the change of thinking needs the deep interaction of practice.
There is no specific standard for thinking in essence. It is to judge by the result of doing things and then correct your thinking mode afterwards. Therefore, it is not enough to train thinking, but also to connect with action. The so-called unity of knowing and doing means that thoughts guide your practice, and practice reflects your thoughts, thus forming a cycle.
After thinking training, we can make the right decision very easily and efficiently.
Thinking training is based on principles and frameworks, and the seven dimensions of thinking are very important to me.
First, systematic thinking.
Recommend systematic training books —— Lecture 19 on Logic by william walker Atkinson.
Second, strategic thinking.
Based on the existing conditions, considering the changes of the times, thinking about all the possibilities of enterprise development.
Third, logical thinking.
Logical thinking is an important embodiment of your thinking level.
Fourth, the recovery of thinking.
After doing one thing, carefully review, sort out, refine and summarize the experience and lessons to guide the future work, which is the thinking of the resumption.
Before I start to do something important, I will sit quietly and analyze my strengths, weaknesses, opportunities and threats with SWOT (Situation Analysis). If you do this introspective analysis, you will find that your growth and progress will accelerate.
Fifth, the designer's thinking.
Designer thinking refers to thinking actively from the designer's point of view. When you have the designer's thinking, you have the master's thinking, and you will know the origin of things, including why it has such a development vein.
Sixth, think about your opponent.
Thinking about the opponent's hand is to think and analyze the problem from the other's point of view. If you learn to think from the perspective of others, you will have a great chance of success, because you have mastered what others think.
Seventh, interest analysis thinking.
There are three most important things about a good figure.
First, good posture.
Second, there is no fat.
Third, the muscle content is high.
Insisting on exercise can make people bear high load pressure, enhance physical toughness and enhance energy reserve.
Intermittent training should pay attention to two points:
First, if you don't have the habit of exercise at present, then low-intensity interval training will be the beginning of your exercise;
Secondly, if you usually have limited exercise time, interval training is indeed a cost-effective exercise method.
Ways to replenish physical strength and energy in a short time.
Please remember a formula: sleeping is always greater than eating, and eating is greater than other ways.
A sustainable system must be a circular system.
Take a break.
The first is called compulsory rest.
The second is to complete the rest through music therapy.
The third way is to have a rest by chatting with the person you like.
The fourth is the taboo about diet.
The fifth is to do something to relax yourself.
There are still some rules to follow.
First, pay attention to control time.
Second, it can make you rest and feel happy, not worry.
Third, you can't make decisions between classes.
Fourth, you can't do things that affect your mood.
What is the single point breakthrough method?
It includes four steps from beginning to end. The first step is called planning, the second step is called implementation, the third step is called summary, and the fourth step is called evaluation, and then it is connected with planning to form a complete closed loop.
Stay away from adrenaline: end stress addiction
First, you need to know what adrenaline is.
There are two very important hormones in the human body, one is called "stress hormone" and the other is called "happy hormone".
Happiness hormone is a neurotransmitter, which can make people relax and produce pleasure.
These two substances are very important to the human body.
In fact, the two complement each other and work together to form a balanced relationship. First, psychological balance, then emotional balance, and finally the balance between your behavior and decision-making.
Stress is essentially due to lack of ability. Lack of ability, to some extent, is because you haven't suffered enough pressure.
If you want to expand your ability, you must bear the pressure beyond the limit, but at the same time, you should trim and restore it regularly, so that you can have both, gain and grow.
Just like the recovery of a fracture, if people want to grow, they must constantly break through the limits of their own pressure.
With enough recovery, your ability to withstand pressure can reach new heights. I constantly understand this truth in the process of starting a business. When one problem is solved, another problem will appear. Ability is improved by constantly bearing pressure and releasing pressure.
Three steps to a positive attitude.
The first step, in the face of pressure, first judge whether it is beyond your limit.
The first step is to know your limits, constantly exceed the limits, and constantly restart your body, and your ability will rise rapidly.
The second step is to create a positive attitude.
The third step is to complete the routine finishing plan.
In a regular dressing plan, you need to recover quickly and have a rest.
Three methods of regular pruning are recommended.
First, energy constraints.
Second, please make up for it by taking a vacation or sleeping.
Third, start exercising.
The stored value of emotional account: the key to vitality
You can't refuse the change of mood. But we have to think about a fundamental question: is your state affected by your emotions?
I found that more than 90% of things are inefficient because of out-of-control emotions.
In the face of this statistical result, I think that if you want to succeed in starting a business, you must first solve your own emotional management problems. Be the master of your emotions, lead your emotional changes and give yourself a positive influence.
In fact, solving emotional problems is to store value for emotional accounts.
Everyone has an emotional management account, which stores all kinds of "emotional recovery resources".
What are "emotional recovery resources"?
"Emotional recovery" is essentially a resource. By calling this resource, we can quickly recover from negative emotions to normal state.
How to serve our goals by mobilizing emotions?
It's nothing more than two choices. The first is to be the master of emotions. This kind of person can mobilize "emotional recovery resources" at will, turn all negative emotions into positive emotions, and finally serve the goal to be achieved. The other is to be a slave to emotions and simply do nothing when you are in a bad mood. Of course, we want to be masters of emotions, but emotions are not easy to tame.
Emotional management can be drawn in two-dimensional quadrants: the X axis is emotion, and there are two kinds of emotions: positive and negative; The y-axis represents pressure, big or small.
In the face of negative emotions, you need to turn stress into motivation. Then how to do it?
In fact, the only way to turn pressure into motivation is to get positive emotions, and the positive emotions corresponding to negative emotions include taking risks and embracing opportunities.
We can't change the outside world, but we can change our internal cognitive style.
Finding the first step in life is an important ability.
We should turn stress, fear, depression, anger and timidity into a mentality of meeting challenges, loving adventure and enjoying opportunities. This is what I just said, turning negative emotions into positive emotions.
You know, being troubled by negative emotions for a long time will also lead to a series of physiological disorders.
If you actively turn negative emotions into positive emotions, you can improve your personal performance more effectively and have a positive impact on the team.
If you want to effectively increase a person's emotional energy, you need to think about some questions: Did your past life make you more disappointed or more satisfied? Are you happy or bored? If you want to have the ability of emotional recovery in your emotional account, thinking about these issues is a very important starting point.
How to get positive emotions and make yourself feel happy and satisfied every day? It is an important ability to have emotional recovery ability. All activities that can bring you happiness, satisfaction and security can stimulate your positive emotions.
There are two aspects to consider. First, it takes time to do any of them. For example, I only do this thing for a while and do nothing else. Second, once this matter appears in my schedule, I can't modify it at will. I will rank it to the point where it needs enough attention.
Why should we pay attention to it? Arranging these activities not only brings you happiness, but also plays an important role that many people tend to ignore-happiness is actually an important resource to maintain your best performance and restore your mood.
When listing activities, we should pay attention to several points.
First, the depth of emotional regeneration. How long and how deep does it take to do these activities to restore your mood?
Second, whether the current state of mind and body supports this activity.
Third, you need to evaluate these activities, which includes three aspects: first, is it attractive? Secondly, you can't just list one option. Everyone should list multiple items. You have enough choices to weigh the pros and cons and make a choice. Finally, vivid enough. This thing is not dead, it needs your participation, it will constantly enhance your resilience and lay a good foundation for your energy reserve.
Energy management is also composed of many small parts, including physical fitness, correct rest and positive emotions, as well as thinking, repeated carving and energy blueprint, which are closely related to energy management.
People's emotions and emotions also have a triangular system in essence, which I call the "golden triangle of emotions".
How to have a perfect interpersonal relationship?
First of all, comprehensively and systematically review and sort out all the roles you have played.
Role carding: list all the roles you have played in different environments.
Secondly, list specific scenarios.
Because the role list may be missing, please list your scenes and find the roles that are easy to forget for these scenes.
Third, rank interpersonal relationships according to contact frequency.
Judge the importance and value of specific interpersonal relationships to you according to the length of time you spend together.
Fourth, according to the ranking results, maintain the corresponding interpersonal relationship with appropriate energy.
For example, the more people you contact, the more people you can keep in touch with, and the more you need to keep good relations with them. You should at least establish contact with someone who can give you emotional feedback for a long time.
Five, establish several sets of principles
First, the interpersonal relationship between two people is determined by the one who feels far away.
Second, balance the relationship between giving and returning.
If you always give and get nothing in return, your sense of gap will be stronger. This will affect your emotional energy. So you should pay special attention to the relationship between pay and return, and think about how you balance yourself.
Third, altruism.
Fourth, make time to solve problems in a wise way.
Fifth, maintain social capital.
Good interpersonal relationship is also a kind of capital in essence. Since it is a kind of capital, it has the ability to realize it. So how do you maintain your interpersonal relationship?
To optimize the muscles of thinking energy, you need to do the following.
First, prepare for the construction of thinking ability;
Second, build a vision;
Third, there should be positive self-suggestion when encountering things;
Fourth, we must have efficient time management skills;
Fifth, be creative.
Willpower has four key points:
First, determine the goal. Second, control your behavior according to your own goals. Third, overcome difficulties. Fourth, achieve the goal.
Willpower is a beneficial force, and people who are good at using willpower will produce a kind of motivation called determination in their hearts. Man's determination means that willpower is at work. To judge whether a person has willpower, you can ask him if he has the determination to do things.
First, get into the habit of helping at least one person every day.
Second, willing to take on more responsibilities.
Third, set goals, tick your list of goals and motivate yourself.
Fourth, get along with people who are better than you and have a bigger pattern.
95% Habit Theory: Making Good Habits a Stress Response
Many people think habits are not important. In fact, good habits play a very important role in a person's progress and growth.
The most important thing of energy management is what kind of effect it produces. When you want to do something but have no motivation to do it, make it a habit.
Knowing the importance of habits, we need to pay attention to three aspects.
First, make sure that you can use your energy effectively in your current task.
If you focus on other areas, you will be scattered. At this time, if you want to achieve your goal again, you will not have enough physical strength and energy.
Second, reduce the dependence of behavior on subjective will and willpower.
The ultimate goal of forming a habit is to make you feel little resistance to doing something, just like eating and drinking water every day. You can do it without thinking too much. If you haven't got into the habit of doing something, you may feel pain every time you do it.
Third, turn your values and goals into effective actions through habits.
A philosopher once said that we should not cultivate the habit of thinking before acting.
What is thinking before acting? Think clearly that one thing is right and then do it. This is thinking before acting.
Look before you leap. This is how good habits are formed. What steps should be followed to form good habits? It is divided into three steps.
The first step is to mobilize your self-discipline will. In fact, it is to mobilize your will to do one thing.
The second step is to establish a set of "ritual habits" system. The process of habit formation is the most painful, and many people are easily beaten back to their original shape at this stage because you have not made systematic preparations. To form habits, we need to establish a system of "ritual habits".
The third step is to form a habit. When you don't form a habit, when you do something, your brain often needs to think over and over again, consuming your will and energy to do something. Doing it directly without thinking proves that it has become a "ritual habit" for you.
Warning in advance is arming in advance. All along, my habit of doing things is to make plans first. When I want to do something, I won't do it right away, but calm down and think about it first. What do I need to do to finish it? The habit of making plans in advance has penetrated into every aspect of my daily life.
How to plan personal energy improvement?
In my opinion, five aspects should be considered in energy management, namely, physical improvement, diet and nutrition, sleep and rest, emotional management and optimized thinking.
With regard to making an energy management plan, I suggest four steps.
The first step is thinking.
What is the problem you want to solve? I suggest you make a list first, and then analyze it from five aspects.
In the face of shortcomings, choosing to complain or act is a watershed to distinguish Excellence from mediocrity. Any self-improvement begins with dissatisfaction with oneself, and everyone will face this problem. And those excellent people have formed a set of fixed thinking patterns, and when they encounter problems, they will constantly optimize and improve themselves, so as to solve the problems and change themselves. But when a mediocre person encounters a problem, he will automatically start the complaining mode without thinking about how to solve the problem himself.
If you have found the problem at this time, then you should analyze the motivation and find out why you want to change.
After finding the problem and analyzing the motivation, you need to be clear about what you expect to achieve.
The second step is to make a plan.
The third step is to record the progress.
The fourth step, the analysis failed.
The real life blueprint is the development goal of your life, which is closely related to your value system. Mature people have independent thoughts and independent goals.
Why is life blueprint closely related to energy management?
The higher your blueprint, the greater your goal, and you will finish your daily work more efficiently than others, which also puts higher demands on your energy management.
In fact, life is difficult to be quantified, but we should try to find some measurable evaluation standards and indicators. Let the invisible life be seen, thus guiding self-growth.
Eleven questions about the life of Alina Zhang.
First of all, what kind of work do you want to do?
Second, what is your expected annual salary?
Third, what kind of house do you want to live in?
Fourth question, what kind of car do you want to drive?
Fifth, what brand of clothes do you want to wear?
Sixth question, what do you want others to think of you?
Seventh question, how do you want to help others?
Eighth question, do you want to be knowledgeable?
Question 9: Where do you want to visit?
The tenth question, how can we get happiness and satisfaction?
Eleventh question, how do you balance work, study and life?
Seven questions about the life of Alina Zhang.
First of all, are you satisfied with the status quo or a mess?
Second, why are you content with the status quo?
Third, what are your dissatisfaction with your present situation?
Fourth, how do you change the status quo?
Fifth, have you started to accumulate social capital and network resources to achieve your goals?
The sixth question, do you have a balanced life now?
The seventh question, do you dare to tell yourself the truth and be honest with yourself?
What are the learning methods? It is divided into three steps: reviewing new knowledge, changing old knowledge and how to do it.
The first step, after learning, is there any new knowledge through the second interview?
New knowledge is knowledge that returns to outside your knowledge system.
Step 2: What old knowledge in your knowledge system has been changed and updated by this new knowledge?
The third step is to think about how to make dreams possible.
The construction of cognitive palace is divided into six steps:
The first step is to know the total number of knowledge palaces. The total is the sum of all your knowledge.
The second step is to build the structure of the knowledge palace.
The third step is to master the learning process of knowledge, that is, what to learn first and then what to learn.
The fourth step is the connection of knowledge.
The fifth step is to understand the internal and external relations of knowledge.
The sixth step is to understand the dynamics and changes of knowledge.
Views will shape new knowledge in the brain, produce and merge with old knowledge. So, if the old cognition is incompatible with the new cognition, I hope you can learn to ask others questions.
I recommend you to use the three-step questioning method.
Step one, what do you agree with each other and why?
Step two, what views do you disagree with? Why not?
The third step is how to apply these theories and what methods should be used?
Remember, the goal of learning is self-growth, and self-growth is the only way to achieve your ultimate goal.
How to realize the unity of knowing and doing, and how to turn what you think and learn into your own actions?
Doing this means that you begin to replace learning with action.
How to turn repetition into persistence?
First, step by step.
For example, after forming good habits, we should sum up the methods in time to overcome the next one.
Second, find a positive environment and let positive energy linger around you.
Third, think positively.
Golden sentence:
1, every time you fall to the bottom, it's time for you to gain energy quickly.
2, the ideal entrepreneurial life should pursue from 0 to 1, to do what you like, can make money (or valuable).
3. Without a blueprint, life is aimless and easily distracted.