领导力|管理你的能量，而不是时间

能源，而不是时间，是高绩效的基本货币

Energy, Not Time, Is The Fundamental Currency Of High Performance

根据《精力管理》的作者托尼·施瓦茨和吉姆·洛尔，表现、健康和幸福是以巧妙的能量管理为基础的。一天中的小时数是固定的，但我们具备的能量数量和质量却不是。能量是我们最宝贵的资源。我们越能承担为世界带来能量的责任，就越能变得强大和高效。

 

According to Tony Schwartz and Jim Loehr, authors of “The Power of Full Engagement”, performance, health and happiness are grounded in the skillful management of energy. The number of hours in a day is fixed, but the quantity and quality of energy available to us are not. Energy is our most precious resource. The more we take responsibility for the energy we bring to the world, the more empowered and productive we become.

优化能源的最佳方式：要么充分参与，要么战略性地脱离

The Best Way To Optimize Your Energy: Either Fully Engage Or Strategically Disengage

我们是人，不是机器。我们在消耗能量和间歇更新能量之间交替会表现最好。我们生活在一个所谓的振荡宇宙，其特点是在活动与休息之间有节奏和波状的动态。

 

大约90分钟，你处于高性能模式。你的警觉性、专注力、创造力、情绪韧性和精神耐力都是最顶尖的。然后，在大约20分钟的时间内，你的身体需要时间休息和更新能量储存。这些信号包括：打哈欠、伸腿、饥饿感、紧张加剧、难以集中注意力、拖延或幻想的倾向，以及错误率提高。为了最有效利用你的工作日，全力以赴90-120分钟（充分参与），然后休息15-20分钟（战略性脱离），并重复。

We are human beings, not machines. We perform at our best when we move between expending energy and intermittently renewing energy. We live in a so-called oscillatory universe that is characterized by rhythmic, wavelike movement between activity and rest.

 

For about 90 minutes you are in high-performance mode. Your alertness, concentration, creativity, emotional resilience, and mental stamina are all at the top of their game. Then, for a period of about 20 minutes, your body needs time to rest and renew its energy stores. Signals include a desire to yawn and stretch, hunger pangs, increased tension, difficulty concentrating, an inclination to procrastinate or fantasize, and a higher incidence of mistakes. To get the most out of your working day, go full out for 90-120 minutes (fully engage) and then take a 15-20 minute break (strategically disengage), and repeat.

我们可以通过召唤“战或逃”的原始反应来推翻这些自然循环，并使身体充满压力荷尔蒙来帮助处理紧急情况。然而从长远来看是个糟糕的主意。毒素和压力荷尔蒙会在我们的系统中积累，久而久之就会对我们的身体造成损害。

 

We are able to override these natural cycles by summoning the fight-or-flight response and flooding our bodies with stress hormones that are designed to help us handle emergencies. Over the long-run, however, that’s a terrible idea. Toxins and stress hormones will build up in our system and over time take a toll on our bodies.

4个能量来源

4 Sources of Energy

充分的参与需要四个独立但相关的能量来源：身体、情绪、内心和精神能量。取决于你个人的优点和缺点，你需要专注优化不同的能源。

Full engagement requires drawing on four separate but related sources of energy: physical, emotional, mental, and spiritual. Depending on your personal strengths and weaknesses you will want to focus on optimizing different energy sources.

1. 身体能量 Physical Energy

优化你的营养、睡眠和锻炼。 Optimize your nutrition, sleep, and exercise.

 ✅ 散步、深呼吸、健康饮食、定期锻炼等。 Going for a walk, deep breathing, eating healthy, working out regularly etc.

2. 情绪能量 Emotional Energy

要正面积极的。 Be positive.

 ✅ 跳舞、烹饪、冥想、和家人吃饭等。 Dancing, cooking, meditating, dining with your family etc.

3. 内心能量 Mental Energy

保持专注，在宽广和狭窄之间以及内外部的焦点之间灵活地移动。 Sustain concentration, and move flexibly between broad and narrow, internal and external focus.

 ✅ 冥想、抛弃多任务处理、玩集中注意力的脑力游戏、获得高质量的睡眠等等。 Meditating, ditching multitasking, playing concentration-enhancing brain games, getting quality sleep etc.

4. 精神能量 Spiritual Energy

精神能量是动力、毅力和方向的最有力源泉。它连接我们接根深蒂固的价值观；也连接超越个人利益的目的。 Spiritual energy is the most powerful source of our motivation, perseverance and direction. It is the connection to a deeply held set of values and to a purpose beyond our self-interest.

 ✅ 在公园慢跑、阅读励志书籍、重新接合你的目标和价值观等。 Jogging in nature, reading inspirational books, reconnecting with your purposes and values etc.

如何使用能量仪式来补充你的燃料箱

How to Use Energy Rituals To Replenish Your Tank

关键是要把这些能量补充活动变成“仪式” ，或者高度结构化的行为，以确保尽可能使用最少的意识能量，让剩余的能量聚焦在创意和充实的方面。

简单地设定一个确切的时间和确切的地点，便能大大地增加你实行的机会。假设你想在下班回家后进行冥想的能量仪式。在这种情况下，你可以简单地定义：“当我下班回家时，我立刻去卧室冥想。”  你也可以创建每周（不仅仅是每天）的能量仪式，比如每周四和你的配偶出去吃饭。或者每周一晚上和你的工作伙伴打羽毛球。

 

那么，你最喜欢的休整活动又是什么呢？

 

The key is to turn energy-renewing activities into “rituals”, or highly structured behaviors that ensure we use as little conscious energy as possible, leaving us free to focus the energy available to us in creative, enriching ways.

 

Simply setting an exact time and exact place for when you’ll do something dramatically increases your chances of actually doing it. Let’s say you want to install the energy ritual of meditating when you get home from work. In that instance, you would simply define: “When I arrive at home from work, then I immediately go to my bedroom and meditate.”  You can also create weekly (not just daily) energy rituals such as going out for dinner with your spouse every Thursdays. Or play some badminton with your work buddies every Monday evenings.

 

So, what are your favorite rejuvenation activities?

我们需要把生活成为一系列的冲刺，而不是一个没有终点的马拉松。

We need to live life as a series of sprints, not a never-ending marathon.

---

 来源 | 公众号：EQwiip

 图片来源 | 网络

 编辑 | 智慧云

智慧云董事会，定位于"高成长企业的外部董事会"，为高成长企业的企业家和高管提升领导力，并用群策群力的方法解决战略问题，核心产品是为企业家定制的私人董事会，以及为企业高管定制的群策群力工作坊，致力于提升企业家领导力，助力企业高速成长。