Books Summary of
The Power of Full
Engagement
Managing Energy, Energy, Not Time, Is the Key to High Performance and Personal Renewal
Jim Loehr and Tony Schwartz
Part 1: The Dynamic of Full Engagement Engagement
•
Fully Engaged, Energy, Not Time, Is Our Most Precious Resources. Bear In Mind
- Every one of our thoughts, emotions, and behaviors has an ene rgy consequence, for better or for worse. The ultimate measure measure of our lives is not how much time we spend on the planet, but rather how much energy we invest in the time that we have. energy, not time, is the fundamental currency of high performance. Performance is - Managing energy, grounded in the skillful management of energy. organizational energy. energy. They begin by effectively managing their - Great leaders are stewards of organizational own energy. energy. As leaders, they must mobilize, focus, invest, channel, renew and and expand the energy of others.
- Full engagement is the energy state that best serves performance. drawing on four separate but related sources of energy: - Principle 1: Full engagement requires drawing PHYSICAL, EMOTIONAL, MENTAL and SPIRITUAL. and with underuse, we must balance - Principle 2: Because energy diminishes both with overuse and energy expenditure with intermittent energy renewal.
- Principle 3: To build capacity we must push beyond our normal limits, training in the same systematic systematic way that elite athletes do. d o. for managing energy – are the key to - Principle 4: Positive energy rituals - high specific routines for fully engagement and sustained high performance.
- Making change that lasts requires a three-step process: Define purpose, Face the Truth,
and Take Action.
The Power of Full Engagement Old Paradigm
New Paradigm
Manage time Avoid Stress Life is a marathon Downtime is wasted time Rewards fuel performance Self-discipline rules The power of positive thinking
Manage energy Seek Stress Life is a series of sprints Downtime is productive time Purpose fuel performance Rituals rules The power of full engagement
The Dynamics of Energy HIGH
NEGATIVE (Unpleasant)
High Negative
High Positive
Angry Fearful Anxious Defensive Resentful
Invigorated Confident Challenged Joyful Connected
Low Negative
Low Positive
Depressed Exhausted Burned out Hopeless Defeated
Relaxed Mellow Peaceful Tranquil Serene
LOW
POSITIVE (Pleasant)
•
The Pulse of High Performance: Performance: Balancing Stress and Recovery Bear In Mind
to do work. Our most fundamental need as human beings is to - Energy is simply the capacity to spend and recover energy. energy. We call this oscillation. oscillation.
- The opposite of oscillation is linearity: too much energy expenditure without recovery or too much recovery without sufficient energy expenditure. - Balancing stress and recovery is critical to high performance both individually and organizationally. - We must sustain healthy oscillatory rhythms at all four levels of what we term the “Performance pyramid”: Physical, emotional, mental and spiritual. - We build emotional, mental and spiritual capacity in precisely the same way that we build physical capacity. capacity. We must systematically systematically expose ourselves to stress beyond our normal limits, followed by adequate recovery. - Expanding capacity requires a willingness to endure short -term discomfort in the service of long-term reward.
The Dynamics of Engagement Engagement HIGH High Negative
High Positive FULLY ENGAGED
Unpleasant Energy
Pleasant Energy
STRATEGICALLY DISENGAGED Low Negative
Low Positive
LOW
Karo Karoshi shi - Death Death from from Overw Overwork ork
Karoshi
It is not the intensity of energy expenditure that produces burnout, impaired performance and physical breakdown, but rather the duration of expenditure without recovery. karoshi means “death from overwork” In Japan, the term karoshi means – most commonly from heart attack and stroke.
Research shows that there are five key factors: Extremely long hours that interfere interfere with normal recovery and rest patterns. Night work that interferes interferes with normal recovery and rest patterns. Working without holidays or breaks. High-pressure work without breaks Extremely demanding physical labor and continuously stressful work. •
•
• •
•
•
Physical Energy: Fueling the Fire Bear In Mind
- Physical energy is the fundamental source of fuel in life. - Physical energy is derived from the interaction between oxygen and glucose. - The two most important regulators of physical energy are Breathing and Eating. - Eating five to six low-calorie, highly nutritious meals a day ensures a steady resupply of glucose and essential nutrients. - Drinking sixty-four ounces (about 2 liters) of water daily is a key factor in the effective management of physical energy. op timally.. - Most human beings require seven to eight hours of sleep per night to function optimally
- Going to bed early and waking up early help to optimize performance. exercise in building physical capacity and in - Interval training is more effective than steady-state exercise teaching people how to recover more efficiently. efficiently. we must take a recovery break every 90 to 120 minutes. - To sustain full engagement, we
Strategic Eating Eating breakfast is critically important. It is equally important to eat food that are low in the glycemic index, which measures the speed with which sugar from specific food is released into the bloodstream. A slower release provides a steadier source of energy. energy. The low-glycemic breakfast foods that provide the highest octane and longest lasting source of energy. By contrast, high-glycemic foods such as muffins or sugary cereals spike energy for short periods but prompt a crash in as few as thirty minutes. Even breakfast breakfast traditionally viewed as healthy – an unbuttered bagel and a glass of orange juice – is very high on the glycemic glycemic index and therefore therefore a poor source of sustaining energy…
Even small amounts Even a mounts of sleep dept … have a significant impact on strength, cardiovascular capacity, mood and overall energy levels. Some fifty studies have shown that mental performance -reaction time, concentration, memory and logical/analytical reasoning --- all decline steadily steadily as sleep sleep debt increases. increases. … Naps represent a form of strategic recovery .
- Jim Jim Loe Loehr hr
•
Emotional Emotiona l Energy: Transforming Transforming Threat into Challenge Bear In Mind
must access pleasant and positive emotions: the - In order to perform at our best, we must experience of enjoyment, challenge, adventure and opportunity opportun ity..
- The key muscles fueling positive emotional energy are self -confidence, self-control, interpersonal effectiveness and empathy. empathy. - Negative emotions serve survival but they are very costly and energy inefficient in the context of performance. - The ability to summon positive emotions during periods of intense stress lies a the heart of effective leadership. - Access to the emotional muscles that serve performance depends on creating a balance between exercising them regularly and intermittently seeking recovery. recovery. - Any activity that is enjoyable, fulfilling and affirming serves as a source of emotional reneweal and recovery. - Emotional muscles such as patience, empathy and confidence can be strengthened in the same way that we strengthen a bicep or tricep: pushing past our current limits followed by recovery.
•
Mental Energy: Appropriate Focus and Realistic Realistic Optimism Bear In Mind
- Mental capacity is what we use to organize our lives and focus our attention. - The mental energy that best serves full engagement is realistic optimism – seeing the world as it is, but always always working positively towards a desired outcome or so lution. - The key supportive mental muscles include mental preparation, visualization, positive self-talk, effective time management and creativity. creativity. - Changing channels mentally permits different parts of the brain to be activated and facilitates creativity. - Physical exercise stimulates cognitive capacity. - Maximum mental capacity is derived from a balance expending and recovering mental energy. systematically build -When we lack the mental muscles we need to perform at our best, we must systematically capacity by pushing past our comfort zone and then recovering.
- Continuing to challenge the brain serve as a protection against age-related mental decline.
•
Spiritual Energy: He Who Has a Why Why to Live Live Bear In Mind
force for action in all dimensions of our lives. It fuels passion, - Spiritual energy provides the force perseverance and commitment.
- Spiritual energy is derived from a connection to deeply held values and a purpose beyond our self-interest. - Character – the courage and conviction to live by our deepest values – is the key muscle that serves spiritual energy. energy. - The key supportive spiritual muscles are passion, commitment, integrity and honesty. ene rgy renewal are deeply interconnected. - Spiritual energy expenditure and energy
- Spiritual energy is sustained by balancing a commitment to a purpose beyond ourselves with adequate self-care. - Spiritual work can be demanding and renewing at the same time. - Expending spiritual capacity involves pushing past our comfort zone in precise ly the same way that expanding physical capacity does. - The energy of the human spirit can override even severe limitations of physical energy.
Part 2: The Training System
•
Defining Purpose: The Rules of Engagement Bear In Mind
- The search for meaning is among the most powerful and enduring themes in every culture since the origin of recorded history. - The “hero’s “hero’s journey” is grounded in mobilizing, nurturing and regularly renewing our most precious resource – energy – in the service ser vice of what matters most. - When we lack a strong sense of purpose we are easily buffeted by life’s inevitable storms. - Purpose becomes a more powerful and enduring source of energy when its sou rce moves from negative to positive, external to internal and self to others. o thers. - A negative source of purpose is defensive and deficit-based. - Intrinsic motivation grows out of the desire to engage in an activity because we value it for the inherent satisfaction it provides. for - Values fuel the energy on which purpose is built. They hold us to a different standard for managing our energy. energy.
- A virtue is a value in action. - A vision statement, grounded in values that are meaningful and compelling, creates a bluepr int
•
Face the Truth: Truth: How Are You You Managing Your Your Energy Now? Bear In Mind
energy. Facing the truth frees up energy and is the - Avoiding the truth consumes great effort energy. second stage, after defining purpose, in becoming more fully en gaged.
- At the most basic level, we deceive ourselves in order to protect our self-esteem. - Some truths are too unbearable to be absorbed all at once. Emotions such as grief are best metabolized in waves. - Truth without compassion is cruelty – to others and to ourselves. - What we fail to acknowledge about ourselves we often continue to act out unconsciously. - A common form of self-deception is assuming that our view represents the truth, when it is really just a lens through which we choose to view the world. - Facing the truth requires that we retain an ongoing openne ss to the possibility that we may not be seeing ourselves – or others – accurately. d anger and delusion when we become too identified with any singular view of - It is both a danger ourselves. We are all a blend of light light and shadow, shadow, virtues and vices.
- Accepting our limitations reduces our defensiveness and increases the amount of positive
•
Taking Action: The Power of Positive Positive Rituals Bear In Mind
- Rituals serve as tools through which we effectively manage energy in the service of whatever mission we are on. - Rituals create a means by which to translate our values and pr iorities into action in all dimensions of our life. pos itive rituals to manage their energy and regulate their behavior. - All great performers rely on positive - The limitations of conscious will and discipline are rooted in the fact that every demand on our self-control draws draws on the same limited resource. - We can offset our limited will and discipline by building rituals that become automatic as quickly as possible, fueled by our deepest deep est values. - The most important role of rituals is to insure effective balance between energy expenditure and energy renewal in the service ser vice of full engagement. - The more exacting the challenge and the greater the pressure, the more rigorous our rituals need to be. critical dimensions of building rituals during the thirty- to sixty-day - Precision and specificity are critical acquisition period.
- Trying not to do something rapidly depletes our limited stores of will and discipline. - To make lasting change, we must build serial rituals, focusing on one significant change at a
Sustained High Performance In The Storm Fully Engaged Physically Energized Emotionally connected
Mentally focused Spiritual aligned
Energy Engagement Managing Capacity: The quantity, quality, focus, and force of energy that is available to perform in the storm. storm.
Primary Capacities/Skills (Big “Muscles”) Physical Emotional Mental Heart and lungs Self-confidence Focus Abdominals Self-regulation Realistic optimism Shoulders and back Interpersonal effectiveness effectiveness Time management Legs Empathy/caring Creativity Arms
Spiritual Character Passion/commitment Integrity Service to others
Supportive Supportive Habits/Skills (Small “Muscles”) Physical Sleep Exercise Diet Hydration
Emotional Patience Openness Trust Enjoyment
Mental Visualization Positive Self-talk Positive attitude Mental preparation
Spiritual Honesty Integrity Courage Persistence
ACTION & DEVELOPMENT PLAN FOR FULL ENGAGEMENT Ritual-Building Strategy (Examples from the book) Targeted Muscle(s): Patience Performance Barrier: Impatience Value(s) Value(s) driving change: Respect and kindness toward others Expected performance consequence: More +ve energy for myself and for those around me.
Item
Positive Energy Ritual Supporting the Targeted Change:
Launch Da D ate
1.
6:30 a.m. Every morning read my vision statement
4/1
2.
Break every 90 minutes during work
4/1
4.
Specific “emergency” ritual whenever I started felling impatient or agitated
4/1
ACTION & DEVELOPMENT PLAN FOR FULL ENGAGEMENT Ritual-Building Strategy Targeted Muscle(s): Performance Barrier: Value(s) Value(s) driving change: Expected performance consequence:
Item
Positive Energy Ritual Supporting the Targeted Change:
Launch Da D ate
ACCOUNTABILIT ACCOUNTABILITY Y LOG Name:____________
Week of:_____________
Directions: Rate Rate yourself daily in each of these areas using the 5 -1 scale (5= Excellent, 1= not successful).
Rituals
Sun Mon Tue Wed Thu Fri
Sat
Notes
Accomplishments: _________________________ ______________________________________ __________________________ __________________________ __________________________ _____________
Additional Notes taken from Start
Living with Energy
by Alyssa Abbey
The Four Energies The four types of energy are: are: Physical, Emotional, Mental and Spirit. And, these four currencies are connected!
Additional Notes taken from Start
Living with Energy
by Alyssa Abbey
Spiritual Energy poss ibility,, This energy is about inspiration, aspiration, enthusiasm, future vision and possibility optimism, hope, joy and meaning to life. •
- Important things to improve the spiritual ene rgy are: 1. Develo Developin ping g perspec perspectiv tive e on lif life e and what what gives gives happin happiness. ess. 2. Unders Understa tandi nding ng toda today y in the cont context ext of a wider wider life life and and time-li time-line. ne. 3. Livi Living ng you ourr values lues.. 4. Person Personal al develop developmen ment, t, growth growth and learnin learning. g. 5. Relax Relaxat ation ion,, medit meditati ation, on, pra prayer yer and and time time out in natur nature. e. 6. Seek Seekin ing g to unde unders rsta tand nd the the mean meanin ing g of lif life. e. 7. Seek Seekin ing g a hig higher her mean meanin ing g for for you yourr life life.. 8. The The abil abilit ity y to to pla playf yful ul and and lau laugh gh..
Additional Notes taken from Start
Living with Energy
by Alyssa Abbey
Mental Energy This has to do with alertness and concentration, learning, analysis, logical proces s, creativity and intuition. •
- Important things to maintain high mental energy are: 1. Set Set clea clearr goa goals ls and and objec objecti tive ves. s. 2. Be dis disci cipl plin ined ed ove overr wher where e your your tim time e is spen spent. t. 3. Train your brain brain like like an athlete athlete trains trains muscles; muscles; challeng challenge e it consistent consistently ly,, but schedule schedule regular regular downtime to rest it and regain power for the next mental bout. 4. Regularly Regularly Engage Engage in in Activiti Activities es that that stimul stimulate ate your creativit creativity y.
Additional Notes taken from Start
Living with Energy
by Alyssa Abbey
Emotional Energy This comes from relationships that give you positive feelings, conne ction, teamwork and collaboration. It feels like fulfillment, satisfaction, satisfaction, warth, happiness, and being valued, liked and love. •
- Important things to create more emotional energy are: 1. Buildi Building ng self-a self-awar warene eness, ss, selfself-con confid fidenc ence e and self-co self-contr ntrol. ol. 2. Feelin Feeling g empa empath thy y and and seeki seeking ng to to unders understan tand d othe others. rs. 3. Ensur Ensurin ing g other otherss feel feel val valued ued and and deve develo loped ped.. 4. Motiv Motivati ating ng and and influe influenci ncing ng other otherss in a posit positive ive way way. 5. Givi Giving ng your your lov love e and and ener energy gy free freely ly..
Additional Notes taken from Start
Living with Energy
by Alyssa Abbey
Physical Energy This is represented by the four ‘S’s: Stamina, Strength, Suppleness, and Speed. It’s a relaxed relaxed bodily readiness, quickness, lightness, feelings of physical confidence and wellness. •
- Important things to maintain high physical energy are: 1. Good quality sl sleep eep. 2. Regul egula ar rel rela axation. ion. 3. Good nu nutrition. 4. Physica Physicall exercise exercise that that enhances enhances cardiov cardiovascula ascularr endurance, endurance, strength strength flexibil flexibility ity and speed. speed.
Map of Consciousness by David Hawkins.
Additional Notes taken from David Hawkins books This map clearly demonstrates demonstrates that the energy currencies of Spiritual, Mental, Emotional and Physical are connected. Any activity that is above 200 points in the log column is charging up the energy, and below that is discharging the energy.
To a great extend, that this is just like the filling the leaking bucket challenge... Just that for personal energy bucket, bucket, the size is not fixed, and become bigger or smaller depends on individual development
Additional Notes taken from Self-Hypnosis
Revolution Revolution by Forbes Robbins Blair
In his book, Self-Hypnosis Revolution Revolution, Forbes Robbins illustrate on how to re-program the mind for success in every area, ( Physical Wellness, Mental Wellness, Career & Finances, Relationships, Relationships, Spirituality), of our life while we go through our daily routine. Everything we do, including chores and everyday tasks, suddenly become potent opportunities for self-empowerment! We can practice this simple, powerful method while we take out the garbage, brush the dog, drive to the store, clean the house, or during just about any other activity. The idea is to make every activity to associate with a positive thinking /affirmation, /affirmation, write it down onto the paper and memorize memorize it. After that it would would automatically become a “Ritual-like” activity that help to charge up the energy instead of draining it, as some of the activities were not so interesting….
Additional Notes taken from Self-Hypnosis
Revolution Revolution by Forbes Robbins Blair
Program Planner (Example from book) Target Area: Mental Wellness Start Date:
End Date:
Activity
Key Associations
Self-Suggestion
1.
Action, volition
“I take action in order to establish and maintain health thinking patterns.”
2. Comm ommunica icating ting
Understanding, Information, rapport
“I establish and maintain excellent rapport with with all level of my my mind for balance and well-being.”
3. Eating
Assimilation, thoughts, beliefs
“I chew on thoughts and beliefs that uplift my mind and emotions.” emotions.”
4. Cleaning
Purification, order, maintenance
“I clean my thoughts of accumulated confusion and I restore order.”
5. Using the Toilet
Release, elimination
“I let go of wasteful thoughts, beliefs, and behaviors.”
6. Sleeping (going to sleep)
Restoration, processing
“I process all thoughts and emotions to create total mental wellness.”
Arising
Program Planner Target Area: Mental Wellness Start Date: End Date:
Activity
Key Associations
Self-Suggestion
Summary of all summaries
1. Live a balanced life, life, which includes Physical, Mental, Emotional and and Spiritual.
2. Consciously design your personal “Rituals” which can be use routinely and effortlessly in the day to day activities. It is a very effectively way way to get the messages across to the Subconscious Mind with the right Intention.
“If you can think it, you can do it. If you can visualize it, you can become it. Where your imagination leads, your reality will follow ...” - unk unkno nown wn
http://www.scribd.com/akerstkh http://blessedfool.blogspot.com/
