Energy

This is the third in our series Performance Productivity Essentials. We have previously dealt with Clarity and Skills. The final, and equally important, area is Energy. Poor energy is the curse of many and its affects can impact your drive and motivation, your productivity, your ability to solve problems, your creativity, your problem solving skills, your relationships, your happiness and your emotional resilience.

 

I have written an e-course called ENERGISE – A System for Energy Enhancement and will share the various areas covered for you in this article. All have an impact on your energy and your ability to achieve the best results from your day. It is organised in the form of an acronym to help you remember it:

 

Environment

No – setting clear boundaries

Evolve – how you deal with feedback

Restorers and depleters

Goals

In the moment

Self-talk

Exercise, nutrition, etc.

 

Let’s take a look at each of them in more details:

Probably the biggest aspect of your environment which can impact your energy is the degree of clutter you have around you. Clutter is a drain on energy, and on clarity. For clarity of thought you really need a clear work environment to enjoy greater productivity and increased energy. 

 

Did you also know that clutter in your bedroom can affect the quality of your sleep? For optimal sleep you need to make sure that your bedroom is a TV, mobile phone and laptop-free zone - electrical appliances can deplete your energy so keep these to a minimum to encourage a deep and restorative sleep.

 

The ability to say “no” helps you to set clear boundaries so that you aren’t getting involved with things you don’t want to, particularly if it’s someone else’s job. Not asserting yourself in such situations can not only affect your productivity and your energy but also your self-esteem.

This is about how you respond to feedback and setbacks. Many people go into a downward spiral if they hear any negative feedback, or even if there is no feedback as they can assume that no news is bad news. Yet, with a simple switch in approach, negative experiences and feedback can spur you into motivated action to self-improve and develop. 

 

These are activities (or people) which energise you or deplete you. A depleter for me, for example, is phoning a call centre. I find it exasperating. So, I have an “energy sandwich” in order that I can manage the experience more resourcefully.  An energy sandwich is to do something restorative before and after the depleting activity.  Restorers for me include EFT (Emotional Freedom Technique which gives me a calm, resourceful energy),  a few minutes playing with my dog if I’m at home (this gives me a joyful, playful energy), or finishing a task or project and striking it off my to-do list with a flourish (this creates me an empowered, motivated energy).  So, doing these either side of a call centre “adventure” means I can enjoy the rest of the day productively. What are your energisers and depleters?

 

There are two types of goals which I will focus on here: Time management goals are about deciding which two things you need to focus on for the day. Often we simply focus on those things which are neither urgent nor important and this disperses our energy significantly.

 

The other type of goal is your spiritual goal(s) – your purpose in life. When you are connected to your purpose, you feel energised naturally. Many people, however, are unclear about their purpose or are living a life which is not respectful of it. Coaching is a great way of finding your purpose and reconnecting with it. Alternatively, the book 21 Ways and 21 Days to the Life you Want is recommended, available from Amazon.

This is about owning what you are doing. So, if you are a working parent, for example, you may find that when you are with the kids you feel guilty that you are not working; when you are working you feel guilty you are not with the kids. The way to increase your energy is to apply yourself 100% to whatever it is you’re doing so that you are more productive and happier. Your productivity and energy will reward you and your family enjoy more quality time with you.

 

Self-talk concerns what you say to yourself. If your internal dialogue is riddled with statements such as “this is hard”, it will have a negative impact on your energy. By adjusting your internal dialogue you can enjoy improved energy and resourcefulness. For example “What is my next step” will lead you into problem solving which is more energising. Or, “One step at a time” will make whatever you are doing feel less onerous.

 

 

Your self-talk can also affect your sleep. By learning new thinking patterns, you can enjoy a deeper and more restorative sleep. Try Think Positive, Feel Good from Amazon.

 

Exercise is well known to improve both energy and mood. It does not all have to be formal exercise – a general increase in activity is also good. Exercise can vary from gym work to taking the stairs, dancing to washing the car, powerwalking to yoga. Do whatever you find fun.

 

Nutrition is also important – what you eat and what you don’t eat. Many people eat a great deal of simple carbohydrates which are guaranteed to deplete energy. These can be found in bread, pasta, biscuits, pastries, etc. They may give a temporary lift in energy but cause a much bigger dip, causing you to want and need more just to stay the same.

 

Even if you eat healthy food, you need to make sure you eat a broad range of foods so that you get the full nutritional spectrum. And, even if you do that, because our foods do not have the same level of nutrients as they did in the past, you are unlikely to be getting what you need so good quality supplements are almost certainly required. Why not book a nutritional assessment to see what adjustments you need to make? Call 0845 130 0854 to find out more.

 

It is also important that you make sure you drink enough water throughout the day – 1.5 to 2 litres is required for health and energy and optimum cognitive function. Water is also essential to helping your body absorb nutrients and eliminate toxins.

 

Physiology can also come into this section –if your posture is slumped, your energy will be slumped. Make sure you stand strong and proud with your head up and shoulders back and you should automatically notice an increase in energy.

 

Finally, and by no means least, the quality of your breathing is absolutely essential. Most of us use just a small fraction of our lungs and this negatively impacts our energies. A good trick is to breathe in by imagining your breath coming in just below your belly button.

 

As an added bonus, you do, of course, need quality rest and relaxation to recharge those batteries. By giving this time to yourself, you have more to give to others and to your work. Enjoy!

 

If you would like to do the e-course, visit here.