Just completed a very short course by Tony Schwartz on Managing Your Energy for Sustainable High Performance, sourced from http://theenergyproject.com on Lynda.

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My notes which can be of use for you, 4 zones of life to take care of:

  • Physical
    • Sleep
      • 7-8 hours+
    • Nutrition
      • No sugar
      • Find foods for sustainable energy
    • Fitness
      • Speed of recovery
      • Make recovery important
      • Interval training
    • Rest
      • We don’t value it as organization and society
      • Ultradian Rythm
        • 90-minute intervals of work
        • BRAC (Basic Rest Activity Cycle)
        • Health Blog (in Russian) http://www.beloveshkin.com/2018/04/90.html
  • Emotional (how you feel)
    • 4 zones
      • High-Positive (confident, excited)
      • Low-Positive (Renewal/Recovery: mellow, relaxed, peaceful)
        • deliberatly moving from hgih-positive to low-positive helps — refuiling
      • High-Negative (fight or flight: irritable, angry, fearful)
      • Low-Negative (burnout zone: empty, sad, depressed)
    • Who are you at your worst?
      • Emotions that serve your poorly
    • Who are you at your best?
      • Emotions that server you best
  • Mental (ability to focus)
    • Tactical thinking
      • Make time in the day to be 100% absorbed without distractions
        • Design start and end time
      • Build a meditative practice
      • Start small
    • Do the most important thing first in the day for x minutes, where x < 90 then rest
    • Concentration Meditation
      • Focus on one thing at a time
    • Big Picture Thinking
      • Write freely about the problem
      • Do not order or censor
  • Spiritual (sense of purpose)
    • The Good
      • Purpose
      • Value to other people and world
      • Being of service
    • The True
      • Pursuit of understanding
      • Fundamental understanding
      • Passing on knowledge (The Good <-> The True connection)
    • The Beautiful
      • Pursuit of perfection
      • Nature/Art
    • What is your good/true/beautiful?
    • We all derive meaning in different ways
  • Actions
    • Be aware
    • Create a ritual
      • Defined behavior with specific timing, specific actions which you practice until it begins automatic and you get positive results (aka habits)
      • What one behavior can you experiment with in next 2 weeks?