This document provides tips and strategies for self-management and maintaining energy levels. It discusses managing energy rather than time, balancing stress and recovery like an athlete, and knowing yourself and your body. Some key points covered include drawing energy from multiple sources, taking breaks to renew and recover, pushing normal limits to build capacity, and establishing positive energy rituals. The document also discusses factors like sleep, exercise, multitasking, stress, procrastination, and time management techniques. The overall message is that effective self-management involves understanding your energy levels and needs in order to sustain productivity and engagement over the long-term.

1. Self-Management
Gleb
Kalinin
IKRa, St.Petersburg
May 16, 2015
fb.com/kalinin
glebkalinin.ru

2. Hi

3. Key takeaways:
Manage energy, not time
Train like athlete
Know yourself and your body
Work is not the only part of life

4. What is your energy
now?

5. Hi Negative Hi Positive
Low Negative Low Positive

6. Morning pages:
Your mind on paper

7. interesno.co
Армен Петросян
@ap428

8. What do we
manage?

10. Everyone has the
same amount of time

11. We manage
ourselves, not time

12. We manage our
energy

13. Energy: The capacity
to do work

17. Jim Loehr, Tony Schwartz
The Power of Full Engagement

18. 4 rules to manage
your energy

19. 1. Draw on your sources of energy:
physical, emotional, mental ,
spiritual

20. Physical energy is essential
We are overstressed
mentally, emotionally
Understressed physically

21. 2. Balance with energy renewal
Stress → Recovery

22. Be less of marathon
runner, more of a sprinter

23. 3. Push normal limits to
expand your capacity

24. Weight lifting:
“He did it. He wants me to do it in
future. Let’s get prepared”

25. 4. Positive energy
rituals

26. “Imagine life is a game in which you
are juggling five balls. The balls are
called work, family, health, friends,
and integrity. And you're keeping all
of them in the air. But one day you
finally come to understand that work
is a rubber ball. If you drop it, it will
bounce back. The other four balls...are
made of glass. If you drop one of
these, it will be irrevocably scuffed,
nicked, perhaps even shattered.”
— James Patterson, Suzanne's Diary for Nicholas

27. 5 regrets of dying
people

28. 1. I wish I’d had the courage to live
a life true to myself, not the life
others expected of me

29. 2. I wish I hadn’t
worked so hard

30. 3. I wish I’d had the courage
to express my feelings

31. 4. I wish I had stayed in
touch with my friends

32. 5. I wish that I had let
myself be happier

33. Know Thyself

34. As humans beings,
most of us extremely
similar & predictable

35. Lizard brain
Breathing,
↓
Mammalian brain
Fight, Flight, Fornicate
↓
Cortex
Language, Reasoning

36. Elephant / Rider

37. Multitasking

38. Doesn’t exist. Rapid
switching between tasks

39. Texting while driving — over
3k deaths in 2012 in US

40. Few professionals require it.
UN translators: Mandated rest
every 45 min

41. In all scientific studies multitaskers
achieved less than unitaskers, but had
a subjective experience of doing more

42. Attention switching
depletes glucose

43. Small decisions deplete
as much as big ones

44. “Metabolic price”

45. Person interrupted takes 50%
longer to accomplish the task

46. 2 dominant modes of attention
1. Task positive network
2. Task negative network

47. 2. Task negative network:
Daydreaming — thoughts seamlessly
flow into one another.
You begin to see connections between
things you didn't see as connected
before. Non linear thinking, creative
thinking. Problem solving is apt to occur

48. Real breaks — when your mind
can really wander - allows to
restore glucose

49. Walking, being around
nature — hitting reset

50. Sleep

51. Neural rhythmical activity during
the sleep — learning,
consolidation

52. Afternoon nap (power nap)
— universal biological drive

53. Sleep Cycle
Power Nap

54. Stress

55. The body’s defence system releases
adrenaline and cortisol, but it’s not
made for constant stress

56. Adrenaline creates scars in blood vessels →
heart attack
Cortisol damages cells in hippocampus →
crippling ability to learn

57. Sex differences in response to stress:
Women remember emotions
Men remember the gist

58. Not stress, but
recovery is the bad guy

59. Adrenaline

60. Fight or Flight
Heart rate ↑
Leg blood vessels ↑
Lungs relaxed → More air

61. Adrenaline is required for
concentration & focus.
Not enough A. → low
concentration.
Too much A. → overexcitement,
anger, frustration, fear.

62. Right amount of A.:
you are relaxed, mind
ready to act.
Attention is effortless

63. Optimal
Not
enough
excitement
Over-
excited
Concentration
zone
“Flow”
A
t
t
e
n
t
i
o
n
Peak

64. Exercise

65. Exercise
12 miles/day
Successful aging: absence of sedentary
lifestyle

68. Procrastination

69. https://youtu.be/37wR_TWdVy0

70. Resistance to should,
must, need

71. Gawker.app

72. Understand you
always have a choice

73. Sedona method:
Can I get excited
about this activity?

74. Replace
I have to, I must
with
When can I start

75. Can I start now?

76. Visualise yourself
doing this activity,
picture yourself being
excited

77. Present Bias

78. The further away the reward is,
the more you discount its value

79. Facebook and browsing give
you a lot of small doses of
instant dopamine/adrenaline

80. Cure: Reward yourself
between useful activities

81. Cure: Make lists of
why you want to do it

82. Remove the
temptation

84. Techniques

85. GTD

86. 18 Minutes
Peter Bregman

87. Pomodoro

88. 90 minutes morning
session

89. Steve Covey
Quadrants

90. I. Urgent Important II. Not Urgent Important
III. Urgent Unimportant
IV. Not Urgent Not
Important

91. I & III appear most frequently
But don’t forget about QII:
Not Urgent Important

92. Don’t forget
to have fun!