manageyour energy, not your tiime. -...

ManageYour Energy, iNotYour Time.

Effective strategies for a more

productive day!p y

Presented by NIFSWellness Staff

ManageYour Energy, Not Your Time.

Effective strategies for a more productive day!g p y

Presentation Outline

1 Key Learning Objectives 5 Physical1

2

Key Learning ObjectivesWho, What, When, Where, and How

5

6

yStrategy and Tactics: Lead by Example

Mental Strategy and Tactics: Reboot your Will Power

Life in the Fast Lane: Energy AuditAttention Deficit Productivity Monster

3 Personal EnergyThe Four Dimensions 7 Emotional

Strategy and Tactics: The Art of Self-Control

gy yAttention Deficit Productivity Monster

4 Goals, Objectives, Strategies, and TacticsIncorporate techniques used by leading businesses

8 FamilyStrategy and Tactics: Home is where the is.

and organizations 9 FinalThoughts

“ l f l d b f

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“Unless a variety of opinions are laid before us, we have no opportunity of selection, but are bound of necessity to adopt the particular view which may

have been brought forward.”

-Herodotus


Effective strategies for a more productive day!

Key Learning ObjectivesWho, What, When, Where, and How

YOUPhysical

•Learn about the four dimensions of personal energy

WER

•Learn about the four dimensions of personal energy.

•How to avoid the work-induced Attention Deficit

productivity monster.

Mental

PER

SON

AL

POW

•Create rituals that regularly replenish physical,

emotional, and mental energy.

•How to stay focused, organized, and patient.

•How to become more productive and become

a leader among peers.g p

Emotional•How to defuse negative emotions such as

irritability, impatience, anxiety, and insecurity.

L f tti it ti b l i h t h

KNOWLEDGE

•Learn from upsetting situations by learning how to change your

perception.

•How to create positive emotions in yourself and others.

Family

3

•How to become fully engaged with those who you love.“You may not be interested in strategy, but strategy is

interested in you.”

-Leon Trotsky



Life in the Fast LaneEnergy Audit ARE YOU HEADED FOR AN ENERGY CRISIS? PLEASE CHECK THE STATEMENTS BELOW THAT APPLY TO YOU.

BodyI don’t regularly get at least seven to eight hours of sleep, and I often wake up feeling tired.I frequently skip breakfast or I settle for something that isn’t nutritiousI frequently skip breakfast, or I settle for something that isn t nutritious.I don’t work out enough (meaning cardiovascular training at least three times a week and strength training at least once a week).I don’t take regular breaks during the day to truly renew and recharge, or I often eat lunch at my desk, if I eat at all.

EmotionsI frequently find myself feeling irritable, impatient, or anxious at work, especially when work is demanding.I don’t have enough time with my family and loved ones, and when I’m with them, I’m not always with them.I have too little time for the activities that I most deeply enjoy.I don’t stop frequently enough to express my appreciation to others or to savor my accomplishments and blessings.

MindI have difficulty focusing on one thing at a time, and I am easily distracted during the day, especially by email.I spend much of my day reacting to immediate crises and demands rather than focusing on activities with longer-term value and high

leverageleverage.I don’t take enough time for reflection, strategizing, and creative thinking.I work in the evenings or on weekends, and I almost never take an email free vacation.

SpiritI don’t spend enough time at work doing what I do best and enjoy most.There are significant gaps between what I say is most important to me in my life and how I actually allocate my time and energy.

Source: Schwartz, T., (2007) Manage Your Energy, Not Your Time.Harvard Business School Publishing Corporation. Harvard Business

g g p y p y y y gyMy decisions at work are most often influenced by external demands than by a strong, clear sense of my own purpose.I don’t invest enough time and energy in making a positive difference to others or to the world.

How is your overall energy?

4

“Perception is strong and sight weak. In strategy it is important to see distant things as if they were close

and to take a distanced view of close things.”

-Miyamoto Musashi

Review


Effective strategies for a more productive day!Life in the Fast LaneAttention Deficit Productivity Monster

Attention Deficit Trait (ADT)


( )

Key ElementsBrain OverloadCreated by the environmentEpidemic in organizationsRapidly growing in adult populationAffects professional and personal life

S tSymptomsGradually affects individualConstantly distractedDifficulty staying organizedDifficulty setting prioritiescu ty sett g p o t esDifficulty managing time

Combat + Adapt = WinningThe four dimensions of personal energy. “Success doesn’t necessarily come from

breakthrough innovation but from flawless execution

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breakthrough innovation but from flawless execution. A great strategy alone won’t win a game or a battle;

the win comes from basic blocking and tackling.”

-Naveen Jain


Effective strategies for a more productive day!Personal EnergyThe Four Dimensions

Physical


yPositional AwarenessCardiovascular Activity & StrengthNutritionRest & Relaxation

MentalBeliefsHabitsMemoryMemoryFocus

EmotionalEmotional AwarenessEmotional AwarenessCatalyst for ActionGratitude

Spiritual“A ll f l k h b

6

p“Any intelligent fool can make things bigger, more

complex, and more violent. It takes a touch of genius and a lot of courage to move in the opposite

direction.”

-E.F. Schumacher



Goals, Objectives, Strategies, and Tactics

• General target Describes what you are trying to achieve


Goals

General target. Describes what you are trying to achieve.• Example: Run a Marathon

• Describes what you are specifically going to achieve

Objective

• Describes what you are specifically going to achieve.• Example: Run the entire 26.2 miles by 9/18/12.

• General. Describes how you achieve your goals and

Strategies

y y gobjectives.

• Example: Research and create a race schedule.

• Specific. Describes how you achieve your goals and

Tactics

p y y gobjectives.

• Example: Purchase a new pair of running shoes, run 3-4 days. per week, become a Wellness Center member and begin weight-training, research different running techniques and apply in running workouts.

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pp y g

“Sound strategy starts with having the right goal.”-Michael Porter


Effective strategies for a more productive day!Effective strategies for a more productive day!

El ITime (168 hours in a week)

Goals, Objectives, Strategies, and Tactics continued:Resource Inventory and Trade-off Matrix

Eliminate

• Television watching.• Playing video games.

Increase

• Quality time with family.• Exercise. • Sleep.• Funds in checking account

( )50 hours of work30 hours of sleep30 hours watching TV 14 hours playing video games12 hours commuting Funds in checking account.

• Knowledge of student loan amount.

Trade-off M t i

12 hours commuting 10 hours playing saxophone8 hours for meals5 hours family time 5 hours bathing/dressing, etc.

Decrease

• Time commuting.l l k

Create

• Monthly family outing.d l d b l

Matrix2 hours on household chores2 hours of exercise

• Consistently staying late at work. • Student loan debt repayment plan.• Book club with friends.

8

“Simplicity and repose are the qualities that measure the true value of any work of art.”

-Frank Lloyd Wright



PhysicalStrategy and Tactics: Lead By example


Kinesthetic Awareness

• Play detective: Kinesthetic awareness.

• Change position.• Centered breathing.

Cardio & Strength

• >3 times per week• 20-60 minutes per

session.• Resistance training 2

days per week. 2-3 sets of 8 12 repsof 8-12 reps.

Nutrition

• Eat breakfast 7 days per week.

• Snack every 2-3 hours.• Light snacks, balanced g ,

in carbs, proteins, and fats.

Rest & Relaxation • Set earlier bed times.

9

Relaxation• Reduce alcohol use.

“What’s the use of running if you are not on the right road.”-German proverb



Mental Strategy and Tactics: Reboot Your Will Power


Beliefs• Disempowering

beliefs.• Empowering beliefs.

Habit• Stick to your rituals.• Honor your “rules.”

Memory• Active learning.• Change position II.

Focus

• Set Shifts: Multi-task through priority.

• Focus on the outcome.

10

“Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat.”

-Sun Tzu



EmotionalStrategy and Tactics: The Art of Self Control

• How do you feel?


Emotional Awareness

y• Acknowledge positive

triggers.• Acknowledge negative

triggers.

Catalyst for Action

• Options: Choose your emotion.

• Enhance an emotion with physiological triggers.

Gratitude• Appreciation for yourself.

Gratitude• Appreciation for others.

11

“Accountability in friendship is the equivalent of love without strategy.”

-Anita Brookner



FamilyStrategy and Tactics: Home is where the is


Mirrored Reminders

• Tangible.• Self-image.

Family Mascot

• Be here. • Be there.

Fully Engaged

• Transitional down time.

• Structured reflection.

12

“Strategy is about making choices, trade-offs; it’s about deliberately choosing to be different.”

-Michael Porter



Final Thoughts


PhysicalActively engage all five senses. Listen to your body.

lMentalDecide: Go or No-Go.

EmotionalRemember what you’re grateful for.

FamilySeeks ways to continually develop your

l i hirelationships.Spend quality time with those you love.

13

“In real life, strategy is actually very straightforward. You pick a general direction and implement like

hell.”

-Jack Welch

Personal Training: Get it all in with our 30 minute option Train one on one with one of our personal trainers

Want more?Strategy and Tactics: Time Saver Services Your Wellness Centers Offer.

Personal Training: Get it all in with our 30-minute option. Train one-on-one with one of our personal trainers. Need more motivation? Grab a partner and train as a group in a 30-minute semi-private session!

Group Fitness: We offer a variety of 10 to 30-minute free classes in the Wellness Centers.

Tone N Ten: Come dressed as you are and just strap on your tennis shoes. At the Davis Center Wellness Center, we will lead you through a y j p y , y gseries of exercises for a total of only 10 minutes. Buns, Legs and Thighs: Desire lifted glutes, lean legs and toned thighs? Try this 30-minute, lower body strength class offered at the Holland Park Wellness Center. Countdown: Offered both at the Davis Center and Holland Park Wellness Centers, this class mixes strength and cardio to give you a well-rounded workout.

St ff BiStaff Bios:

Jason Jackson is the Manager of the Wellness Center. He has a degree in Applied Exercise Science from Springfield College and is a certified Business Analyst, certified in Health Club Management, certified Post-Rehabilitative Exercise Specialist, Sports Psychology Coach, ACSM certified Health Fitness Specialist and Personal Trainer. Jason has been working within the health and fitness field for 12 years. He can teach for all fitness le els and his fa orite classes to teach are Arms Back and Chest (ABC) and Hard CORElevels and his favorite classes to teach are Arms, Back and Chest (ABC) and Hard CORE.

Mara Winters is the Assistant Manager of the Wellness Center. She is group fitness certified through AFAA and ACSM’s Health Fitness Specialist.Mara teaches an array of classes. Her favorites are Hip Hop Basics, Core and Stretch and STEP Interval. Some of her favorite catch phrases are “Do what YOUCAN because it’s all YOU CAN DO” and “YAAAY FITNESS!”

Melani Frizzell is the Senior Health Fitness Specialist and manages the Holland Park Wellness Center. A graduate of Virginia Tech, she is currently a licensed Zumba® instructor, ACE certified Group Fitness Instructor and Personal Trainer. She has taught several hundred group fitness classes and established successful fitness class programs at various gyms. Come check out Melani’s classes: Cardio Chisel, Zumba®, and Forever FIT.

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Myron Mendoza is the Health Fitness Specialist of the Wellness Center. A graduate of Old Dominion University with a Bachelor of Science degree in Exercise Science. He is an ACSM certified Health Fitness Specialist and Personal Trainer and has taught over 150 boot camp classes. Myron likes making exercise fun and uses intervals to get the most out of your workout. His favorite classes to teach are Countdown and Tabata. Express.

ReferencesAllen, J., Zook, C.,(2012) Repeatability: Build Enduring Businesses for a World of Constant Change. Harvard Business Review Press.

Brafman, R., (2011) Succeeding When You’re Supposed to Fail: THE 6 ENDURING PRINCIPLES OF HIGH ACHIEVEMENT. Published in the United States by Crown Archetype, an imprint of the crown Publishing y yp , p gGroup, a division of Random House Inc, New York.

Hallowell, E., (2010) Overloaded Circuits. Harvard Business School Publishing Corporation. Harvard Business Review.

Hammerness, P., Moore, M., (2012) Organize your MIND, Organize your LIFE: TRAIN YOUR BRAIN TO GET MORE DONE IN LESS TIME. Harvard University.

Howath, R., (2012) Strategy for You. Austin Texas. Published by Greeleaf Book Group Press.

Markman, A., (2012) smart thinking, Three Essential Keys to Solve Problems, Innovate, and Get Things Done. New York, New York. Penguin Group (USA).

Porter, M., (2008) Competitive Strategy. Published by Free Press. Simon and Schuster Digital Sales Inc.

Schwartz, T., (2007) Manage Your Energy, Not Your Time. Harvard Business School Publishing Corporation. Harvard Business Review.

Weinberg, R., Gould, D., (2011) Foundations of Sport and Exercise Psychology Fifth Edition. Human Kinetics.

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