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Managing energy for sustainable high performance v4
- 1. Managing Energy forSustainable High Performance (2018) Dan Glasscock, MS, MBA Oracle, North America Sales Strategy & Business Development, Database and Database Cloud Daniel.Glasscock@gmail.com @DanGlasscock DanGlasscock Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 2. Inspired by apresentation from Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 3. Managing Energy Management •Awareness • Strategies • Select one new Strategy to implement • Spread the word. Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 4. Rest every 90-minutesfor Peak performance Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 5. Tip#1 • Block calendarin 90 minute increments followed by a 15 minute break • Manage employees to ensure Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 6. Rest The Goal: TURNYOUR BRAIN OFF • Standing • Stretching • Walking • Short nap or eye rest • Meditation • Yoga Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 7. Four Components ofEnergy Physical Emotional Mental Spiritual Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 8. Physical Energy Physical EmotionalMental Spiritual You can’t perform well if you have no Physical Energy Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 9. Manage these Componentsof Physical Energy Sleep Nutrition Fitness Rest Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 10. Sleep • 95% requireat least eight hours • 2.5% require 8+ hours of sleep 97.5 % Need 8+ Hours Of Sleep Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 11. Importance of Sleep •Live 30% longer • Decrease risk for health conditions • Maintain Your Immune System • Memory: Recall and Recording • Recall of Knowledge and Expertise • Improved Creative Thinking • Improved Analytical Ability • Improved Communication Source: How does Seven to Eight Hours of Sleep Affect your Body, Healthline.com Talks to inspire you to go to bed and get a good nights sleep, Ted.com Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 12. Components of PhysicalEnergy Sleep Nutrition Fitness Rest Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 13. Nutrition Sugar Causes Spikesand Crashes in energy If it’s white… it’s probably sugar Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 14. Nutrition What types offood energize you? Danettemay.com/chocolate-delight-smoothie Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 15. What do allFortune 100 CEO’s have in Common? Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 16. Components of PhysicalEnergy Sleep Nutrition Fitness Rest Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 17. Fitness The Speed ofRecovery Recovery Speed Fitness Level low high high Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 18. Improving the Speedof Recovery EVERYONE needs 30 Minutes of exercise each day Split exercise into smaller chunks of time if needed Provide teams time for ONE 30 Minute Walks every day This is in ADDITION to time for LUNCH and Breaks Safe environment Interval Training can shorten recovery time Source: You the Owners Manual Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 19. Components of PhysicalEnergy Sleep Nutrition Fitness Rest Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 20. Rest every 90-minutesfor Peak performance Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 21. Rest The Goal: TURNYOUR BRAIN OFF • Standing • Stretching • Walking • Short nap or eye rest • Meditation • Yoga Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 22. Emotional Energy Physical EmotionalMental Spiritual How you feel, directly impacts performance Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 23. Managing Emotional Energy high Low NegativePositive High Performance In the zone Confident Excited Happy Focused Exhausted Empty Depressed Sad Hopeless Burnout Zone Carefree Peaceful Mellow Relaxed Relieved Recovery Zone Survival Zone FIGHT Impatient Irritable Frustrated Angry FLIGHT Defensive Fearful Anxious Worried Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 24. Who are youat your best? Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 25. Who are youat your worst? Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 26. Who are youwhen you are burnt out? Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 27. What emotions serveyou well? What emotions serve you poorly? Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 28. Mental Energy Physical EmotionalMental Spiritual Focus is the key Extreme Performance Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 29. Are you multi-taskingyour life away? Sources: How (and Why to Stop Multitasking), Harvard Business Review, May, 2010 Top 20 TED Talks That Will Improve Your Productivity, Ted.com 5 Ways Social Media is Changing our Brain • Decrease in Productivity by 40% • The more you multitask the WORSE you get (at the task you are multitasking at) • 10 Point Drop in IQ • Reduces your ability to memorize new information Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 30. Focus vs Multi-tasking FocusedActivities Multi-tasking Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved. Multi-tasking: Destroy your family…destroy your life POOR ER, WEAKER SLOW ER,Dan Glasscock vs
- 31. Use Mental EnergyEffectively • BLOCK TIME to be 100% absorbed in work • No Distractions (Airplane Mode) • Do the most important thing first • Designate a duration • (no more than 90 minutes) • Start small if necessary • Rest Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 32. Increase Focus withConcentration Meditation • Concentration Meditation • Developing a single-minded attention directed at an object • SET A TIMER – 5 minutes • Allow your eyelids to relax • Focus on an object or Close your eyes Source: Meditation For Beginners, TheConsciousLife.com Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 33. Spiritual Energy Physical EmotionalMental Spiritual Purpose drives Performance to new heights Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 34. Spiritual Energy Energy Deprivedfrom a purpose Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 35. Spiritual Energy Employee Benefits •Enhanced Quality of Life & well-being • Provides a Sense of meaning and purpose at work • Provides a sense of community and being connected Energy Deprived from a purpose Employer Benefits • Improved Motivation • Improved Productivity • Longer Tenure Source: The Connection between Spirituality and Productivity, TheOneThing.com Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 36. Spiritual Energy Copyright ©2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 37. Four Components ofEnergy Physical Emotional Mental Spiritual Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 38. How many itemsare on your list? Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 39. Which item hasthe most stars? Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 40. What new strategywill you implement? Copyright © 2017, Daniel Glasscock and/or affiliates. All rights reserved.
- 41. Questions? Copyright © 2017,Daniel Glasscock and/or affiliates. All rights reserved.
Editor's Notes
- #2 Copywrite 2017 – Daniel Glasscock. New information and suggestions for improvement can be sent to Daniel.Glasscock@gmail.com Please feel free to use this presentation to teach your teams and family techniques on managing their energy.
- #4 Employee Performance is THE most important problem facing companies and the United States today. Why? Labor has been a source of competitive advantage for the United states for a long time. If we loose our competitive advantage, we will loose our ability to prosper as individuals and as a country. It will accelerate our race to the bottom. This also will show up in Mckinsey Institute https://www.mckinsey.com/global-themes/employment-and-growth/new-insights-into-the-slowdown-in-us-productivity-growth 2004 – Productivity growth began to decline https://en.wikipedia.org/wiki/Timeline_of_social_media
- #5 US Employees are productive about 60% Sources: American Time Use Survey, US Department of Labor, Bureau of Labor Statistics Source: Mckensey, Franklin Covey, McKensey, Franklin Covey 60% Gartner 45 Mckensey 57 Inc 35% Fortune UK Survey Franklin Covey Mckensey American Time Usage Gartner
- #7 Your goals for the next 45 minutes. The first is simply for you to build awareness You can’t change what you don’t notice and studies tells us that we are not aware of how to manage personal energy Second we will give you strategies and techniques As we go thru this presentation make a list of tactic, give them starts and at end we want you to select one or two strategies to implement And finally I want you to spread the word. You can download this presentation off of my linked in page. The notes sections has everything you need to deliver this presentation to you and your teams.
- #8 Break down the slide The reality is that our bodies are designed to work in waves of 90 minutes. This is known as the Ultradian Rhythm, renewing or refueling yourself at least every 90 minutes. You shouldn't work for more than 90 minutes continuously because you will suboptimal after that period. Work on your most important task for 60-90 minutes Take cues from your body – when you find your concentration and energy begin to falter, it’s a good sine your hitting a low point
- #10 http://www.asianefficiency.com/productivity/ultradian-rhythms/ Do relaxing yoga poses. Sun Salutation, Childs pose, baby pose, not stressful of poses like Plank
- #11 If we are to Maximize Energy, We need to Understand it. 4 reserviois of Energy you need to tap to be at your peak CLICK Physical Energy = Quantity CLICK Emotional Energy = the Quality of your energy (how your feel) CLICK Mental Energy – The Focus of your energy CLICK Spiritual energy = Energy derived from purpose. CLICK All four of these sources of energy interact with each other. CLICK that none of them is sufficient by itself, and that all of them influence one another. The Energy Project is about what it requires, what it takes to be more wholly human. There are two primary components of that.
- #12 If we are to Maximize Energy, We need to Understand it. 4 reserviois of Energy you need to tap to be at your peak CLICK Physical Energy = Quantity CLICK Emotional Energy = the Quality of your energy (how your feel) CLICK Mental Energy – The Focus of your energy CLICK Spiritual energy = Energy derived from purpose. CLICK All four of these sources of energy interact with each other. CLICK that none of them is sufficient by itself, and that all of them influence one another. The Energy Project is about what it requires, what it takes to be more wholly human. There are two primary components of that.
- #13 There are four components of physical energy They are very, very specific and concrete Sleep, is the foundation of physical energy, and if you don't get enough sleep it almost doesn't matter what else you do to increase your physical energy Nutrition, Fitness - the ability to transport oxygen and energy through your body, Rest - the refueling of your energy throughout the day Managing and optimizing these components of Energy is crucial for maximizing your productivity and achieving extraordinary results.
- #14 Jeff Bezios get’s 8 Hours of sleep each night Let's start with sleep. How many people got 8 hours of sleep last night? Less than 8 hours? More than 8 hours? Science tells us 95% of all human beings require at least seven to eight hours of sleep to function optimally. 2.5% of the population require more than eight hours. This means 97.5% need 8+ hours of sleep. Getting enough sleep is the most important aspect of energy management if you get enough sleep, it will cover all kinds of other mistakes you make or failures you have in managing other aspects of your energy Not enough sleep increases Mistakes Lowers your IQ – Your brain actually detoxes during sleep. Crankiness (erodes leadership and relationships) So if you want to be at the top of your game, be aware and take steps to ensure you get a solid 8 hours of sleep every day
- #15 Cover the points Describe Left Column as it relates to your team
- #16 There are four components of physical energy and they're very, very specific and concrete. CLICK There's sleep, which is the foundation of physical energy, so if you don't get enough sleep it almost doesn't matter what else you do to increase your physical energy There's nutrition, Fitness - the ability to transport oxygen and energy through your body, and finally, Rest. Meaning,, the refueling of your energy across a day. Managing and optimizing these components of Energy is crucial for maximizing your productivity and achieving extraordinary results.
- #17 Nutrition is a hornets nest. No one every agrees? Do I follow the Weight Watchers Diet, Count Points, Is it Paleao? Do I go to South beach? What about Mediterranean? How many calories do I need? However, one thing everyone agrees on is SUGAR IS BAD We know that sugar doesn't serve you well. It causes diabetes, obesity, Alzheimer's, heart disease and more Sugar, from an energy perspective, is something that causes, as we all know from our experience, big jumps in energy and then deep crashes in energy. From a productivity standpoint we want to avoid these extreme fluctuations in our sugar levels.
- #18 Beyond that, what we are looking for when we think about nutrition is what is it that leaves you feeling sustainably energized? https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad#section3
- #19 What do fortune 500 CEO’s have in common? Not that they went to ivy league schools, nor that they were born into wealthy families, BUT THEY EXERCISE EVERY DAY. It’s about being a stronger version of you.
- #20 Transition Slide for Fitness Fitness – The ability to transport oxygen and energy throughout your body.
- #21 Fitness can be defined as the speed of recovery. So, the fitter you are, the faster you recover. This is important because during the day your energy becomes depleted and needs to be restored. The fitter you are the faster you can re-energize yourself. So copy the example of your Fortune 500 CEO’s.. Exercise Every day
- #22 Everyone needs 30 minutes of exercise every day. Slows the aging process, helps prevent heart disease, fights diabetes and more Find an exercise you like doing and do it everyday. Teams will work on a 30 minute team walk so make sure employees don’t feel guilty taking the extra 30 minutes.. Place this event (and lunch) to occur every day at the same time They will discuss work They will generate new ideas They will network. Organizations will benefit from the 30 minutes with improved creativity and productivity. Employees experience the health benefits Why? Interval training trains the body to recover faster This book was written by Dr. OZ and is great way to learn to live linger and take care of yourself
- #23 And finally, there's rest. So, rest is something that we haven't valued as a culture. We don't value it in organizations, we don't value it in our lives, and we’re forever willing to get up one hour earlier or stay up an hour later if we think it will allow us to get one more hour of work done,
- #24 Break down the slide The reality is that our bodies are designed to work in waves of 90 minutes. This is known as the Ultradian Rhythm, renewing or refueling yourself at least every 90 minutes. You shouldn't work for more than 90 minutes continuously because you will suboptimal after that period. Work on your most important task for 60-90 minutes Take cues from your body – when you find your concentration and energy begin to falter, it’s a good sine your hitting a low point
- #25 http://www.asianefficiency.com/productivity/ultradian-rhythms/ Do relaxing yoga poses. Sun Salutation, Childs pose, baby pose, not stressful of poses like Plank
- #26 Transition Slide Define Emotional Energy
- #27 As it turns out there are four ways that people feel across the course of a day. We feel good or what we will say is the High Performance Zone. Not AutoZone. The High Performance Zone. The place of maximum productivity and is where you and your employees need to be. Now a number of things at work or in our lives that cause stress can move us into the Survival Zone. This is where you are working so hard just to: Survive Meet a deadline Get a promotion IF YOU HAVE TOO MUCH TO DO. What happens in the survival zone? We become Angry, Irritable, Frustrated, worried, and defensive. So next time you notice yourself, collogues and kids display this type behavior, realize they are in the survival zone and try to help them out. Burnout zone – Who has ever been burnt out? If we want to always be in the High Performance zone there will come a time where our energy will be depleted. Just like a fighter jet needs to refuel; so do you. If you do not manager your energy (and we know most people done,, you will enter the burnout zone. Low energy Negative emotions We can avoid the Survival and Burnout zone by making the conscious decision to rest when we notice our energy is dropping. This allows us to move between the Performance Zone and what we call the Renewal Zone If were are not depleting ourselves because we are resting, when an unexpected events arises, we will be more likely avoid the Survival and Burnout Zones and Maint our high performance.
- #28 You can create a personal Emotional energy graph to hang in your cube by asking yourself. What adjectives describe you at your best Quickly write down 5 adjectives that describe who you are at your best
- #29 What are the adjectives that describe you at your worst? Quickly write down 5 adjectives that describe who you are at your worst
- #30 What are the adjectives that describe you when you are burn out? Quickly write down 5 adjectives that describe who you are at your worst
- #31 And that's going to tell you right there the difference between the emotions that serve you well and the emotions that serve you poorly.
- #32 The third area of Energy is Mental Energy or your ability to focus How may people like to multi task ?
- #33 10 Point Drop in IQ Decrease in Productivity by 40% The more you multitask the WORSE you get (at the task you are multitasking at) Reduces your ability to memorize new information
- #34 https://www.youtube.com/watch?v=HffWFd_6bJ0 8 second attention span You now have the attention span of a gold Fish https://www.nytimes.com/2016/01/22/opinion/the-eight-second-attention-span.html https://www.nytimes.com/2016/01/22/opinion/the-eight-second-attention-span.html
- #36 The key to training attention is building into your day periods during which you are 100% absorbed, or at least making the effort to be 100% absorbed without distraction. And the key to that is designating a start time and a stop time. The anxiety of thinking that you have to be fully absorbed indefinitely will overwhelm your ability to do that very quickly. So, one of the most important strategies that we have given to people, and it's one I've had in my own life as a ritual for over 15 years, is
- #37 Particularly concentration meditation where the goal is simply to focus on one thing at a time. That's actually the definition of meditation, the ability to focus on one thing at a time. https://theconsciouslife.com/meditation-for-beginners-to-improve-concentration.htm
- #38 Spiritual Energy is energy derived from a purpose. We are motivated by Purpose every day. Save the Whales! Help Hurricane Victims! Learn a new Skill! The lawyers and educators always want me to replace spiritual with purposeful. However the majority historical research and BUSINESS literature on this topic is usually label Spiritual Energy so it is misleading to use a word like purposeful. More on that later. Spiritual Energy – Energy derived from purpose This is not about religion or spreading your religious beliefs in the workplace …. However - religion and spirituality give 87% of the population a purpose we should ignore the inter-relationship (Gallup) My purpose is “to make the world a better place” comes and is supported from my religious beliefs. Purpose - The Golden Rule - Treat others like you want to be treated Empowerment - “I can do all things thru Christ who give me strength” If god is for us who can be against us Give me Spiritual energy knowing I the ultimate team member with unlimited resources supporting me. Other purposes that drive exceptional performance. Save the whales. Save the planet. Stop Global Warming Purposeful energy reduces fear and other negative Emotional traits allowing you to stay out of the Panic and Burnout zones!
- #39 Discuss the accomplishments of King and the Purpose of creating the Everything store.
- #40 Research on this Began in the 1990’s Shift from the materialistic to spiritualist ones EMPLOYEE BENFITS in turn support an organizations performance. It’s the deciding factor in values. Values influence our actions in and out of the office. Starting in the early ‘90s an overwhelming number of studies began examining how spirituality influenced productivity in an organizational setting. Consequentially, during this period there was also an ideological shift in how organizations were managed. There was a general movement toward putting employee quality of life on par, or even above, economics. Chief among these changes was shifting from materialistic priorities to spiritualistic ones.
- #41 Three best sellers supporting the use of Spiritual or Purposeful Energy in the workplace. Remember many studies starting in the 1990’s support this. Don’t take any with people who tell you not to talk about it! Good to great – The first part of the Book is to find your passion The One – The entire book is about doing one thing best 12 The elements of great managing – Shows Metrics ¼ of which manage Spiritual or Purposeful Energy
- #42 So, I've just shared with you what I hope is a new way of thinking about how to manage your life and your team. I've talked about four sources of energy, four reservoirs of energy that are critical to you if you're going to fully realize your own potential. Physical, emotional, mental, spiritual
- #43 What are the adjectives that describe who you are at your best Quickly write down 5 adjectives that describe who you are at your best
- #44 What are the adjectives that describe you at your worst? Quickly write down 5 adjectives that describe who you are at your worst
- #45 What are the adjectives that describe you at your worst? Quickly write down 5 adjectives that describe who you are at your worst
- #46 1