In the book, The Power of Full Engagement, studies show that our bodies
operate on 90 minute cycles during the day. That is, our energy levels
cycle up and down every 90 minutes. You know you are in the “down cycle”
when you start to lose focus, feel tired or restless, and start reaching for a snack.
When we feel pressured to get things done, we often try to push through these
down cycles or pump ourselves up with caffeine and carbohydrates. But try
as we might, after working at high intensity for more than 90 minutes, our
brains begin to slow down. We become less productive and less capable of
thinking clearly.
Face it – we humans aren’t designed to operate continuously like computers -
running multiple programs at the same time. We are designed to work in
cycles - and we work best when we focus on one thing at a time.
Here is our take on some ways optimize your energy cycles and personal
productivity:
Eat less and exercise
more.
These 5 words are the “magical” secret to having more energy as well as living
a longer, healthier life. Ignore the fads, and confront the brutal truth
of this simple statement. There are no shortcuts.
Get enough sleep.
It sounds obvious, but are you getting enough? Top performers sleep an
average of 8.5 hours a night, compared to the 6.5 hours that the average person
sleeps. Switch off the internet, TV, and other things that stimulate your
brain late at night – and try to wind down at least 30 minutes before you go to
bed.
Prioritize tomorrow’s
tasks the day before.
It is amazing how much better you sleep when you have already written down what
you need to do tomorrow. Rather than lying there thinking about it - get
it out of your head and write it down. Book out time in your calendar to
focus on your #1 priority for the day. “Eat that frog”. Do it
when your energy is highest, and when you can shut out distractions.
Multitasking is a myth.
When we juggle multiple activities, the time it takes to finish any one
activity increases by an average of 25 percent. Shut off the
interruptions and just do one thing at a time in a burst of intensely focused
energy. Shut the door, and turn off your email, IM and phone completely
for at least one hour a day while you attend to your #1 priority.
Take a break every 90
minutes.
Align your body with your natural energy cycles. Get up, walk around, and
take a mini-break every 90 minutes to clear your head and get the blood
flowing. Practice some deep slow breathing to restore a sense of
calm. Then focus on your next task with renewed concentration and focus.
An attitude of
gratitude.
Finally, take time every day to pause and be grateful for all that is good in
your life. Likewise, make sure you give due appreciation and praise to
others. By doing so, you will feel more energized and so will they.
Stephen Lynch
Chief Operating Officer - Global Operations
RESULTS.com
Comment