10:59 AM Monday December 13, 2010
Are you working longer hours, attending more meetings, taking shorter vacations, answering more emails and eating lunch at your desk, if you eat lunch at all?
Does demand in your life just keep getting higher, so you're struggling more and more just to keep up? Are you utterly sick of hearing the phrase "do more with less?" Does the word "unsustainable" sound about right?
Human beings aren't meant to operate like computers — at high speeds, continuously, for long periods of time. We're designed to be rhythmic, and to intermittently renew. Here are the six strategies we've found work best:
1. Make sufficient sleep your highest priority.
Far too many of us buy into the myth that one hour less of sleep allows us one more of productivity. In fact, even very small amounts of sleep deprivation significantly undermine capacity for focus, analytic thinking and creativity.
The research is clear: more than 95 per cent of us
require seven to eight hours of sleep in order to be fully rested, and for our brains to optimally embed new learning. Great performers, ranging from musicians to athletes, often get even more than 8 hours.
Two simple strategies can help. The first is to set a specific bedtime and to begin winding down at least 30-45 minutes earlier — avoiding stimulating activities like answering email, and opting instead for more relaxing ones like taking a warm bath, or reading.
The second is to spend a few minutes reviewing what's on your mind before you go to sleep, and then write down anything that's worrying you. What you're doing is effectively parking these concerns so that they don't end up keeping you from falling asleep, or back asleep in the middle of the night.
2. Take a renewal break at least every ninety minutes.
It's now how long you work that determines the value you produce, but rather the energy you bring to whatever hours you work. Likewise, it's not how long you take off that matters most, it's how skillfully you renew.
The first key is to intermittently quiet your physiology. You can dramatically lower your heart rate, your blood pressure and your muscle tension in as little as 30 to 60 second seconds with regular practice.
With your eyes closed, try breathing in through your nose to a count of three, and out through your mouth slowly to a count of six. In this way, you're extending you're recovery. As your body quiets down, your thinking mind will also get quieter and you'll feel more relaxed. For further instruction, go here.
3. Keep a running list of everything — literally everything — that you want or need to do.
The more fully and frequently you download what's on your mind, the less energy you'll squander in fruitless thinking about undone tasks, and the more energy you'll have to be fully present in whatever you're doing.
4. Run up your heart rate or take a nap in the early afternoon.
If your excuse for not exercising regularly is "I don't have time," consider working out during your lunch hour (and yes, you're entitled to one).
There may be no better way to clear the mind, lower anxiety and jump start your energy than by intentionally raising your heart rate into the aerobic or anaerobic zones.
If taking a run or going to a gym is too time consuming, how about taking a brisk 15 to 30 minute walk outside? Or if you're in an office building, how about walking up and down the stairs?
Alternatively, take a 20 to 30 minute nap between 1 and 4 p.m, when most of us feel a wave of fatigue. Researcher Sara Mednick has found that a short nap is not just powerfully restorative, but also prompts significantly higher performance on cognitive tasks in the subsequent several hours, compared to non-nappers.
Few employers sanction naps, but even sitting back in your chair and closing your eyes for a few minutes can be restorative. If you're the boss, get a barcalounger — my own favorite piece of office furniture — and set an example by using it.
5. Practice appreciation — and savoring.
One of the least recognized ways we squander energy is in negative emotions. We're far quicker to notice what's wrong in our lives than what's right.
Look for opportunities to appreciate someone in your life, and share what you're feeling — directly, or in a note. You'll be giving the other person a shot of positive energy, but sharing positive energy will also make you feel better.
Look too for opportunities to appreciate yourself. Take time to savor small victories, give yourself credit where you deserve it, and forgive yourself when you fall short.
6. Develop a transition ritual between work and home.
When we leave the office, many of us carry work with us. The result is that even when we get home, we're still not truly present. Consider establishing a very specific way to disengage from work so you can leave it behind.
The most powerful ritual we've seen clients build is to stop somewhere along the route home, such as a public park, and take a few minutes to let the day go, and to focus on the evening ahead. Turn home back into a place where you're truly getting renewal.
http://blogs.hbr.org/schwartz/2010/12/six-ways-to-refuel-your-energy.html?cm_sp=blog_flyout-_-schwartz-_-six_ways_to_refuel_your_energy
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Kalynn D 1 month ago
Hi, Tony
Thank you for this post. I find it really easy to deprive myself of enough rest to keep me fueled up for the remainder of the day and into the evening. I'm currently in a master's program that combines practical work experience with online course work and it's important that I make time to study and work on assignments ahead of their deadline. This happens, typically half of the time. The other half I'm scrambling to complete my work at 1 or 2 in the morning and then getting up at 6:00 am to head in to my "day job", which is about 1 hour 1/2 away by bus. Procrastination and neglecting to manage my time sensibly, are two my biggest offenses, but I do practice at least a few items on your list: keeping a running list of everything (also known as my daily to-do lists that I keep for work and home), taking time for renewal -- I'm a huge fan of naps and think that they should be mandated in all work places (wishful thinking), and keeping a gratitude list as reminders of the all of the blessings that I've been fortunate enough to receive. Your suggestions for more sleep and a transition ritual between work and home are very useful and exactly what I need to help create a bit more balance in my life.
Cheers.
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Phuongbao99 1 month ago in reply to Kalynn D
Thank you for sharing a great note and thanks all for your add-ins. I defintely need these advices as I have just started undertaking an MBA on top of current work and family. Have tried to practise meditation for just 10 minutes/day which has worked very well for me. I feel I can be more focussed and seem to have more energy. Also agree with having a short nap after lunch, it does push up our energy level for the afternoon. Hope we all will achieve a better work-life balance by practising these tips
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davidlian 1 month ago
Loved the article. Thanks for the sound advice.
Struggling with low energy levels is something I am constantly grappling with. Just to add a personal story: having a short attention span, I struggle at exercise simply because I feel its 30 minutes of "wasted" time. Granted, I've always been a nerd rather than a jock. That's changed since I discovered podcasts, and now I simply make running the treadmill as part of my morning ritual while getting a download of the latest news to my ears. It's basically replaced browsing the newspaper for me.
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Ryan Cheek 1 month ago
Get that 8 hour sleep! R.E.M. baby!
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R Fellow 1 month ago
Excellent suggestions! I am constantly trying to find ways to cope with a schedule where the demands just seem to continually increase. One thing I would add to this list is drinking water .... hydration does a number of great things from increasing energy, to decreasing hunger and the urge to snack. One other benefit though is that adequate hydration will force those every 90 min. breaks for those of us who are likely to forget. ; ) Here's to keeping the balance in unbalanced situations.
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Rick Ross 1 month ago
This list goes beyond six good ideas for individuals. Leaders would be well-advised to encourage these practices as part of their company's culture.
Thanks for the valuable post.
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Susan Smith 3 weeks ago
I am so afraid about myself after reading this post. I don't practice any of this listed tips. Perhaps, it made me realize that I have to start practicing it, to keep myself vital! Thanks for writing this article
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Jan Davis 1 month ago
Great article - thank you! I would add to cut down on sugar.
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notmd 1 month ago
Tony..
One habit that many of my managers have is drinking caffine in some form..soda,coffee etc..This is not just a morning cup..they will have these huge cups/cans that are constantly filled..If I were to ask them in the middle of the day to close their eyes and relax they couldn't do it..when i first started my career ,i also would have multiple cups ..when i discovered later on it was causing my heart to flutter,i cut back..and also took up napping..
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Imtiaz AHMAD 1 month ago
Dear Tony,
Thanks again for these beautiful words. I think, we should not only appreciate ourselves, but also developed a habit of appreciating others( as you said , too). This will create an appreciation culture and leads to a harmonious society, a place where everyone feels rich full of joy and bliss. Human beings are gifted with consciousness , and this should manifest in all aspects of our lives.
Kindest Regards,
Imtiaz
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Steve Atkinson 1 week ago
Great suggestions. How do you do these things? Build them into your schedule. You wouldn't break a scheduled meeting with a client, so don't break a scheduled meeting with yourself.
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Basharat 2 weeks ago
Nice write up , I liked it
I will also add Talk to your teams and if you are happy and passionate with the work you fill joy in it.
That's how I think ...
cheers,
Basharat
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251317439 3 weeks ago
great thanks Tony , and these goleden suggestions really benefit me a great deal and to some extent , I do practise these advices , and they are not just six ones , if we can keep on every day , it gets out of our imagination . I strongly agree with your taking a short nap in the early afternoon , it not only can make us restore but have more energy to continue with our work . And i want to add perseverance as the seventh one , for if we can keep those six advices day by day , we will be much more great .
thanks for sharing again .
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GiveBack 3 weeks ago
I agree. I do all of these; almost religiously (for years). My optional is napping over exercise. Best is that I combined it with an EMBA last year at Richard Ivey and in less than a year since graduating my salary has quadrupled. Now to focus more on how to give back to those that need it most.
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Haris Naved Ahmed 3 weeks ago
Excellent article.
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Andy Dix 1 month ago
Zig Ziglar often tells a story that if one owned a million dollar race horse, would you keep him up half of the night, drinking booze and smoking cigarettes and never allow him to exercise? Of course not. Then why do we do things like that to our one and only billion dollar body?
More caffeine is not our answer.
When my young children do not want to go to bed for fear of missing out on something, I tend to remind them that they need their rest so they can grow.
I do not think we ever outgrow that fatherly advice.
In my book, I talk about the three key elements to a fired up life. 1) Time, 2) Strengths and Gifts and 3) Inspirational source. You cannot be strong when you are tired.
Left unrested, you will leave your possible life untested.
Andy Dix
Author/Motivational Speaker
"Life Matches: Fire Up Your Life!"
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Mike 3 weeks ago in reply to Andy Dix
Why do so many of us live so far from work? the average person could EASILY free up some time each day and reduce their stress levels by living closer to work.
Whats more important? a 4k square foot house in a gated community or a smaller house/condo where you can be emotionally and mentally PRESENT 1-2 more hours a day for your spouse, kids etc
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Lindsay Mack 3 weeks ago in reply to Mike
Mike, so true. I recently switched from a job I loved, but with an hour-plus commute, to one I can walk to. Not only have I added literal hours to my day but I now have a winding down routine and exercise built in to what used to be a stressful, traffic-laden commute.
And, just being outside more has made a shift in my outlook and life satisfaction - even in the rain and cold. We spend way too much time under fluorescent lights, all cooped up in recirculated air with nothing to focus on but the tasks and stressors at hand.
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Kubilay Dösendi 1 month ago
Very good advices according to get into an equlibrium state as a person.
A good way of awoiding Korashi.
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xunbo 1 month ago
8 hours sleep is really far to reach, 7 hours is still hard to promise. Hope I can improve my time table from this article.
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Tony 1 month ago in reply to xunbo
Here's the sad truth: the only way to get more sleep is to go to bed earlier. It's highly unlikely you'll wake up later, since you're already likely getting up at whatever the latest possible time you think is possible for you. Sleep sufficienty and it will make you healthier, happier and more productive -- a great trade for going to bed an hour earlier than you do currently!
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Scott Asai 1 month ago
Sleep, recovery & exercise.
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Mukesh Acharya 1 month ago
Nice post Tony ...
In this hectic environment , if we do at least , what you have mentioned , then it would be great for us .
But above all , if you are not happy by what u r doing , then by implementing all the above will not help you out, and
if you are happy with the work and you fill joy in it , then if you don't do anything , it will not harm you, as the internal body and mind gets their energy from it, to be happy is the first thing , we should practice .
Thats how I think ...
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Prathamesh Shanbhag 1 month ago
Good one!
Liked the point on appreciation to others every single day!
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Jina 1 month ago
Excellent Tips. What most people do is to wait untill they get a wakeup call (exmaple an heart attack). Everybody thinks that it won't happen to them without following any of the preventative mesaures. As you have mentioned enjoy simple things of life (have good sleep, take break before you break, exercise etc.) and things will go well.
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Henna Inam 1 month ago
Hi Tony - Great post. I get energized by #5 in particular. A suggestion for those workplaces where afternoon naps are not yet fashionable...consider breathing deeply for a few minutes. It's been shown to have great benefits in centering us and helping us be more present.
A question for you. A lot of people know what energizes them. Yet they don't follow through. How do you get your clients to follow through?
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Tony 1 month ago in reply to Henna Inam
Henna, We do it by helping them build rituals -- highly specific behaviors they do at precise times so that they become automatic over time and no longer require much conscious will or discipline. And we also do it by helping them to understand that renewal is absolutely critical not just to a healthy, happy life, but also to sustianable high performance!
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Sbolton 1 month ago
Great tips! It's all stuff we know we should be doing...you present it in a manageable way. Thanks!
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Madeline Puckette 1 month ago
Your point #6 is the hardest for me to accomplish considering that I work at work and then work from home to help build a successful online start-up. For me, there is no difference between work time and home time unless I leave my home. Ironic... and a challenge.
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Tony 1 month ago in reply to Madeline Puckette
Madeline,
I strongly suggest that you do leave home to renew/refresh -- take a walk, go get a cup of tea, visit a friend! Cheers, Tony
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Jeremy Spiller 1 month ago
Superb advice. Really, really good and right now I could do with doing some of the things suggested. Excellent. Like the previous poster I tend to forget my own well-being during times of intense work or stress and I need to print this post and pin it up above my desk. Many thanks.
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