How to Increase Your Energy Levels – Mentally

We have been focusing on energy levels the last few articles. Specifically the four levels of energy which are:

• Physical
• Emotional
• Mental
• Spiritual

Last week, we looked at the emotional elements. Emotions strongly impact our productivity. Positive emotions include enjoyment, love, gratitude, hope, challenge, adventure, and opportunity. Negative emotions are costly in that they take away our focus and ability to concentrate. When we’re filled with negative emotions we can be like a time bomb ready to ‘go off’ at any moment.

This week, we will focus on our mental energy levels. In numerous work places, the message is that we need to work longer to increase our productivity. Many workplaces no longer have formal morning and afternoon tea breaks. We think we’re getting more done when we continue to work through lunch. A workout during the middle of the day is frowned upon. We’re encouraged to keep our heads down and grind away for as long as we can.

The problem is that thinking uses a great deal of our energy. Even if your work is physical, you have to understand that you’re still concentrating. The brain represents 2 percent of the body’s weight, but requires almost 25 percent of its oxygen.

The effects of insufficient mental recovery include increase in mistakes, lower creativity and misjudging risks. Tasks take longer as your thinking is slower. The key to being mentally ‘on task’ is to give the thinking mind intermittent rest.

Consider when you have your best ideas – it’s usually when you’re taking a break or doing something completely different. Many solutions are found when we’re walking, in the middle of the night, when you wake with a great idea or solution. It can be when you are playing a sport or even while showering. Your mind needs a break to come up with useful information and solutions. There has been researched conducted and the outcome was that most of the best ideas for work come when you are away from your desk, actually away from work and your mind is focused on something else. This is when the unconscious mind is still working away and that’s why you suddenly have the bright idea or solution.

When you’re feeling mentally tired, perhaps listening to music for 10 minutes, a short walk around the block, having a drink of water, chatting with a friend or co-worker or meditation will help your mind rest and recover so that it can regain focus. It’s through rest and recovery that our mental endurance works best. This is why quick short breaks are recommended. If you focus on a task for an hour then allow your mind 5 - 10 minutes to rest so that it can be at its best for the next task.

It’s reported that the artist Leonardo da Vinci took regular breaks from his work. Apparently, whilst he was painting The Last Supper, he would spend several hours in the middle of the day lost in daydreams and catnapping. His employer, the Prior Santa Maria delle Grazie requested often that da Vinci work more steadily; however, da Vinci replied, “The greatest geniuses sometimes accomplish more when they work less.” Leonardo was allowing himself mental rest and recovery.

How will this information change what you do? How will this information change how you structure your day? Perhaps it may allow you to feel guilt free when you are away from work exercising, spending time with the ones you love, catching up with friends. It is important to understand that mental rest and recovery are one of the keys to functioning at your best.

What Will It Take For You To Create a Better Life?

Many of us talk about creating a better life. We want our life to be different – but how? We’re often not sure or clear on what we really want. So we keep doing what we have always done. Wanting or wishing for change but not actually doing anything about it.

If you keep on doing what you’ve always done,

you’ll keep on getting what you’ve always got.

W.L. Bateman

Why is that? Is our life not really that bad that we aren’t motivated enough to change? Are we lazy? Are we too busy to actually make change? Is it lack of clarity? Is it lack of motivation?

We all have excuses and justifications for our lack of action. We aren’t wrong and we certainly aren’t alone with our behaviour.

Why then do some people suddenly have absolute clarity over what is important in their life? They know what they have to do, when they have to do it and why they should be doing it?

I know for a couple of my friends, lately, their reason for clarity has been ill health. Both friends had been diagnosed with a potentially life-threatening illness. Both friends had their life put on hold for approximately six months while they went through treatment. Both friends have come out of the ordeal [for want of a more suitable word] having clarity, complete and utter clarity about what is really important for them and the people they love the most.

Both friends are now creating the life they really want to live. Are they fortunate or not, that they had to go through such a traumatic period to gain clarity?

So what can the rest of us do to gain clarity? What can we use to motivate us? Why is it that people who face their own death suddenly know what is important to create the life they want to lead while the rest of us busy ourselves so we don’t have to take action?

I am interested to know what would motivate you to change? Is it money, health, relationships, career?

Evan Money said:

Take Action and the World is Yours.

So what action do you have to take to create your ideal life? There are many ways to do this. One suggestion is to look at your life in categories and rate them out of 10. These categories are individual and up to you; however, to assist you to get started may I suggest the following:

• Health
• Fitness
• Business / Career
• Community
• Personal Growth
• Finance
• Relaxation
• Romance / Significant other
• Spiritual

When you are evaluating, your score doesn’t matter, what matters is the next step. For example, if I rated fitness a 6 out of 10, then my next question would be, what do I have to do to move this category to a 7? Think about your next step and take action to make it happen. Step by step, action by action, you are on your way to creating a better life -the life you want.

You can make improvements in one category at a time or identify a few. Be mindful of planning to make too many changes that it becomes overwhelming and you run back to your comfort zone. At times, creating a better life may mean you have to take a step out of your comfort zone and do something different or new. Just take a small step that means you will take action to create a better life. Take the attitude of bring it on and make your life one that excites and motivates you every day!

Is Your Life Out of Control?

Perhaps it’s because I have recently had a holiday, but I have found that many conversations with people are based around how busy they are that they never get time for themselves. The conversation usually ends with, “but what can I do?”

This is said as a statement not a question. I then find that I am in a dilemma as I know they are not really seeking a solution or advice from me. What is it they are looking for when they say something like that? Is it confirmation that they are right; life is too busy, none of us have control? Is it agreement? Do they want to hear how busy I am too which confirms their beliefs? What is the outcome they are looking for? I could challenge them on their statement, but I know that is not what they are seeking at all.

So what do I mean by challenge them? I could ask them if they have thought of any activities that they could eliminate? That could be from reducing work hours, to resigning from a committee, it may be the kids, reduce the number of activities they are involved with, perhaps they get a house cleaner, a gardener, or even ask the family members to step up and help out a little bit more.

Realistically, we have choices in life. At times, I am not sure we realise that. We are the one who need to take control of our life. If we do look at all the activities we are doing and we don’t want to drop out, reduce, eliminate or change any of them then we have chosen that option. When you think of it this way that usually means you are doing all these things because you want to. That means you have chosen this and you are comfortable with your choices. Perhaps just looking at it in this way can mean that you no longer feel overwhelmed or pushed as you have decided to live this way. It is your choice and you are happy with that.

Did they end up with too many commitments because they can’t say no when others ask for help and support? If that is you then you need to take some time to think about who is benefiting from you helping out and who is not benefitting. The committee you are on may benefit greatly from your support but maybe it is you who is pushed just that little bit too far. It could be your partner or other family members that are missing you. If this is the case then it is time to take stock, and more importantly take responsibility and do the right thing by you.

I know it is a bit of a rant this time but I do feel strongly about this. Life is all about choices and we are the drivers. If we want to exercise but can’t find the time, that means we have made a choice that exercise isn’t a priority. If we want to catch up with friends but don’t make the call, then we are making a choice and that isn’t a priority. They actually say if you want to do something enough, you will make that a priority. Deep down that really means we are the drivers and if we feel out of control so much that we find we aren’t enjoying our life then we need to do something different.

If you are feeling trapped then reflect on the words by Audrey Hepburn “Nothing is impossible.The word itself says “I’m possible.” We just have to work out how to make it happen. What do you need to do differently to take back control?

Make Life Easier – Be Clear on Your Values

The last few weeks we have focused on strategies to function at your best. They covered physical, emotional, mental and spiritual. This week, we are going to look at values. The reason is when we live a life that is aligned with our values, we are living a fulfilled life.

Values aren’t morals or principles. They are the essence of who you are—not who you think you should be. For example, some people feel having money is a value. Please be aware that money is not a value. The things that money may provide you such as free time, risk-taking, and being of service are values.

It is when we are aligned with our values, that we feel inner harmony, our choices are more easily made, and our actions are in agreement with our true self.

This is a quiz I found which allows you to see how well you are living in accord with your values.

1. I have spent time clarifying my values and can articulate them easily.
2. My values are my own. I have not simply adopted them from parents, teachers, friends or other outside influences.
3. I base my choice of occupation on my deepest values.
4. My values are in alignment with the company I work for (or own).
5. My associates and I regularly examine how we are living up to our values and mission.
6. I turn down money-making or status-building opportunities when they conflict with my values.
7. In resolving disputes at work, I look beneath the apparent problem to see if values are being dishonored, and then I seek ways to honor them.
8. Anyone looking at my life from the outside would see what I value.
9. I use my values as a guidepost for making decisions. I ask if a particular choice would bring me closer to—or further from—a core value.
10. When I feel upset, it’s almost always because my values are being trampled—either by me, someone else, or the situation.
11. I am not easily swayed by others’ opinions when they conflict with my values.
12.  To remain open and flexible, I am willing to re-examine my values to determine whether something is still true for me.
13. I find creative ways to honor all of my values—even when they conflict with one another.
14. My work values are in harmony with my personal and relationship values.
15. If I live according to my values, I will feel satisfied and successful throughout my life.

If you answered false more often than true, you may wish to clarify your deepest values and bring your life into greater alignment with them. Even if you answered true more than false, these questions provide a base by which you can ponder how you can improve living a value based life.

Take some time to think through these questions and don’t rush through them. Ponder and dig deep always looking for a better answer, a more considered answer, a truthful answer. Not the one you want to answer, but the answer you know is true and correct. If these questions were uncomfortable then don’t worry. Each week take one question, think of what you would love your answer to be and then start living that way. 

How to Increase Your Energy Levels – Spiritually

We have been focusing on energy levels the last few articles. Specifically, the four levels of energy which are:

• Physical
• Emotional
• Mental
• Spiritual

Last week, we looked at the Mental Energy Levels. In numerous workplaces, the message is that we need to work longer to increase our productivity. Many workplaces no longer have formal morning and afternoon tea breaks. We think we’re getting more done when we continue to work through lunch. A workout during the middle of the day is frowned upon. We’re encouraged to keep our heads down and grind away for as long as we can. However, when we are mentally rested it makes a massive difference to our ability to focus.

This week, I am wishing to talk about how to Increase Your Energy levels – spiritually. Spiritual is not in the religious sense but is the connection to a deeply held set of values and the connection to your inner self, to having a greater purpose than your own good. It’s about contributing to society, which can drive us; it’s a purpose beyond our own self. This means our passion, commitment, integrity, and honesty.

It’s about being in tune with yourself. Think of a radio station; you tune your inner self to the right frequency and you will move around like a favorite song.

We need to balance our spiritual energy between our commitment to others and our own personal self-care. Commitment to ourselves first, commitment to what we dream, desire, and believe in ourselves, and then the commitment to others will come with believing in ourselves and our own abilities.

When we’re connected and giving, it can drive us on in the tough times. It gives us the skills to breathe through the bumps and issues and cruise through the straight roads as we face each and every challenge. We can often motivate ourselves to do it for ‘others’ when we feel we have given our all. ‘Others’ is your own personal connection, whether that’s the poor in Africa, the bears in Asia, the bush fire victims in your own state or your local charity group.

These groups are beyond our own ‘self-interest.’ By giving to others, whether time, money, support, or encouragement, we stay committed to our values, dreams, desires and beliefs. This creates stability for our own lives. It gives us perspective about our own life. It can make us feel good, which helps us emotionally. We can develop strong relationships and generally better face our own personal challenges with a more positive frame of mind.

In the book “The Power of Full Engagement” the authors Jim Loehr & Tony Schwartz wrote, “Spiritual strength is reflected in the commitment to one’s deepest values, regardless of circumstances and even when adhering to them involves personal sacrifice. Spiritual flexibility, by contrast, reflects the tolerance for values and beliefs that are different than one’s own, so long as those values and beliefs don’t bring harm to others.”

It is important to think about our deepest values and ensure that we are behaving according to our values. That we are aligned, it is when we are misaligned that we struggle and battle with ourselves.

Being true to what you hold as your deepest values means you are aligned. It is worth taking the time to think this through as it makes a big difference to your overall energy levels.

How to Increase Your Energy Levels - Emotionally

We have been focusing on energy levels the last few articles. Specifically the four levels of energy which are:

• Physical
• Emotional
• Mental
• Spiritual

Last week, we looked at the physical elements which include:

• Sleep – enough rest and relaxation for your body
• Nutrition – eating good healthy food regularly especially breakfast in the morning
• Water – ensuring your body stays hydrated
• Exercise – daily activity assists your body to perform at its best
• Breathing – take the time to breathe deeply

This week, we will focus on our emotions. Emotions strongly impact our productivity. Positive emotions include enjoyment, love, gratitude, hope, challenge, adventure and opportunity. Negative emotions are costly in that they take away our focus and ability to concentrate. When we’re filled with negative emotions we can be like a time bomb ready to ‘go off’ at any moment.

When we’re emotionally balanced, we can deal with mishaps, changes, challenges and difficult circumstances with a clear head, and we become less stressed. Take a moment every day to think of what you’re grateful for. It’s easy to find things that you’re grateful for - from having a house to live in, clothes to wear, food to eat, and clean water to drink. It’s often the most basic of items that we do take for granted, but if we didn’t have these; our lives would be incredibly different.

A study by the Gallup Organisation found that the productivity of an employee is greatly influenced based on his relationship with his direct superior. Gallup found that the key factors of productivity for employees include:

• Feeling cared for by a supervisor or someone at work
• Receiving recognition or praise
• Having someone at work encouraging their development.

Shawn Achor presents on the Happiness Advantage and comments that you could improve your productivity by 30% just by being happy. Wow – that’s a huge increase in productivity just through happiness. Shawn has discovered that happiness actually fuels success. If you can find a way for your brain to become positive our success rates will increase. As a result, work will become more productive, enjoyable and rewarding. By doing this we will be able to maximize our brains potential. This means that we aren’t waiting to be successful to be happy, we are happy we will be successful and we are happy in the present, this moment, not waiting for some unknown to make us happy.

I know this sounds bizarre because we have thought for so long that it is the other way around. However, there is research to back it up. Think of organizations like Google, Apple and Zippos’ that are massive internationally successful companies. They have a strong focus on their staff and allowing their staff to be comfortable, relaxed and happy at work. This focus then means the staff are engaged, their values are aligned with the company. It is a massive shift from so many of the serious companies that are so flat out that staff don’t even have time to chat and have a basic conversation. Let alone a laugh at work.

A study in 2006 by the Gallop poll organisation revealed that disengaged employees that are 21% of the workforce cost at that time the Australian economy over $32 billion dollars.

In the book “Delivering Happiness” by Tony Hsieh, he commented that “Studies have shown that engaged employees are more productive, and that the number of good friends and employee has at work is correlated with how engaged that employee is. In The Happiness Hypothesis, author Jonathan Haidt concludes that happiness doesn’t come primarily from within but rather from between. This is one of the reasons why we place so much emphasis on company culture at Zippos.”

We need to schedule time for activities that give us enjoyment and fulfillment as this delivers positive emotions both at work and external from work. What activities do you enjoy? I find that when I spend time gardening, I relax. It’s quiet time and I’ll find myself smiling for no reason in particular. It’s an activity that gives me time to recharge my batteries. Then when it is time to work I am ready to go. My body and mind have disengaged, relaxed, I am happy. What is it you need to do to bring positive emotions into the workplace? 

How to Increase Your Energy Levels - Physical

Last week’s article talked about functioning at your best and we identified the four categories that we need to spend some time on to be overall well balanced and support our energy levels. Our aim is to manage our energy so that we can manage our time better, be more productive, focused and reduce our stress. The quality of our energy is a reflection of our physical capacity.

The four levels of energy are:

• Physical
• Emotional
• Mental
• Spiritual

This week, we will focus on Physical Energy levels and what we can do to look after ourselves physically so we can be the best possible in all aeas of our life.

Physical

It’s important to look after ourselves to be at our most efficient and productive. Ways to do this for our physical body include:

• Sleep – enough rest and relaxation for your body
• Nutrition – eating good healthy food regularly especially breakfast in the morning
• Water – ensuring your body stays hydrated
• Exercise – daily activity assists your body to perform at its best
• Breathing – take the time to breathe deeply

Sleep

As individuals, we don’t give sleep the priority we should. Sleeping is one of the major ways for our minds and body to recover. Consider how you feel and function after a night when you didn’t get a ‘proper’ night’s sleep. It can affect your focus, concentration, energy, mood, memory, logic and even your reaction time.

We should go to bed at the same time each night and wake up at the same time each day for our body rhythms to be consistent. Know how much sleep you need to function at your best and ensure that becomes a priority.

The National Sleep Foundation reported that drowsy workers cost U.S. employers an estimated $18 billion annually in lost productivity. Research showed that too little sleep suppresses your immune function, which leads to increased infection and illnesses, creating more absenteeism. The quality of work, amount of work, and your concentration decline by 30% EACH when you’re sleepy.

Nutrition

We all know that the food we consume makes an incredible difference to our energy levels; a few tips include:

• Eat more fruit and vegetables [at least two servings of fruit and five of vegetables]
• Manage your portion size
• Eat less processed food
• Eat regular meals
• Eat a healthy breakfast
• Limit the amount of snack food such as chips, lollies, chocolate, biscuits, cakes, pastries, pies, and sausage rolls as they often contain excess salt, fat and sugar.

Include healthy snacks on your shopping list as this is where many of us get caught out. Perhaps keep dried fruit and nuts in your desk draw and store low-fat yoghurt in the fridge at work.

Water

We should be drinking at least eight glasses of water a day or eating food that’s high in water content. This will maintain hydration in our body.

The trick is to tie drinking water to a routine activity. For example, if you go on a morning walk take a water bottle. Before your morning cup of tea, drink a glass of water. Have another glass of water at lunch and another glass of water at afternoon teatime. Carry a water bottle in the car and every time you stop at traffic lights, have a drink. You can pick any activity as long as it’s something you do at least five days a week.

Exercise

Many of us want to spend more time exercising, but we can’t find the time. The key here is to change our thinking. Rather than trying to find time to exercise, what we need to do is invest time in exercise that will give us more energy.

The following statistics are from ‘The Power of Full Engagement’ by Jim Loehr and Tony Schwartz. They reported the link between exercise exposure and performance.

• DuPont reported a 47.5% reduction in absenteeism over a six-year period for participants in a corporate fitness program.
• A study in the journal ergonomics concluded that fit workers committed 27% fewer errors on tasks involving concentration and short-term memory as compared to un-fit workers.
• In a study of eighty executives over a nine-month period, those who worked out regularly improved their fitness by 22% and demonstrated a 70% improvement in their ability to make complex decisions as compared with non-exercisers.
• The Canadian Life Assurance Company found that 63% of participants in a fitness program reported being more physically relaxed, less tired and more patient during the workday. Some 47% reported being more alert, having better rapport with supervisors and co-workers, and experiencing a higher level of enjoyment at work.

Breathing

Breathing is a tool to deeply relax and increase energy. Try this breathing technique:

• Breath in – count to three,
• Breath out to a count of six,
• Do this three times.

It quiets the body, mind and emotions. Deep, smooth and rhythmic breathing is known to be a source of energy; it increases alertness, focus and relaxation. If you’re having a mid-project lull, perhaps a few deep breaths is all that you need to do to get your focus back on track.

If you start working on one of these areas each week in no time you will have developed some amazing new positive habits to boost your energy levels.