{"id":76,"date":"2023-04-22T09:29:09","date_gmt":"2023-04-22T09:29:09","guid":{"rendered":"https:\/\/www.latterly.org\/?p=76"},"modified":"2024-01-12T12:19:52","modified_gmt":"2024-01-12T12:19:52","slug":"executive-energy-management","status":"publish","type":"post","link":"https:\/\/www.latterly.org\/executive-energy-management\/","title":{"rendered":"Executive Energy Management: Tips for High Achievers"},"content":{"rendered":"

If you have your sights set on reaching the top of any organization, executive energy management could be a key to your success. According to a\u00a0Harvard Business Review study<\/a>, an investment in learning how to manage your energy will pay off big time by improving productivity and personal satisfaction at work, as well as reduce the likelihood that you\u2019ll experience burn out.<\/p>\n

Sounds good, doesn\u2019t it?<\/p>\n

Unfortunately, executive energy management isn\u2019t something that most companies focus on, and instead, focus more on developing skills, knowledge and job competence. That means that when work demands increase, many executives increase the time they spend working, instead of managing energy and focus to get more done faster.<\/p>\n

However, considering the many benefits of managing energy well, it may be worth the time to learn and practice managing yours. Even\u00a0iPEC<\/a>, one of the country\u2019s leading executive coach training programs, focuses significantly on energy management. Their primary assessment tool, called Energy Leadership Index, measures various energy management components.<\/p>\n

If you\u2019re sick of feeling stressed out and depleted, or if you find yourself feeling overwhelmed and burned out, try some of these tactics to improve your energy.<\/p>\n

Move More<\/h2>\n

Many high achievers spend their days glued to their chair, working away at a furious pace, wondering why they feel exhausted all the time. Finding ways to include more movement in your day is a great way to re-energize your body and clear your mind.<\/p>\n

According to\u00a0The Muse<\/a>, taking a walking break several times a day can improve concentration, increase creativity and boost your mood. Shockingly, exercising for a total of 60 minutes over the course of a day, regardless of how you break it up, can cut your mortality risks in half. Wow!<\/p>\n

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Add move breaks to your calendar each day. Maybe you walk to the coffee shop down the street at 9AM every morning, or if working from home, you plan a break to walk the dog for 15 minutes. Plan another walking break in the afternoon. The minutes (and energy benefits) add up quickly.<\/p>\n

If you can find a way to walk outside, you\u2019ll get the additional energy benefits associated with natural light. Natural light can improve your energy, mood, and sleep so it\u2019s an all-around winner.<\/p>\n

Also consider getting in a walk or quick workout at lunchtime. My\u00a0workout studio<\/a>\u00a0offers a 12PM 50-minute class each day, which is perfect for a lunch-time workout.<\/p>\n

Even if you can\u2019t get a walk or a workout in,\u00a0experts say<\/a>\u00a0just making an effort to stand up every hour or 30-minutes has health and energy benefits.<\/p>\n

Strength Train<\/h2>\n

You probably already know that strength training can reduce body fat, increase lean muscle mass and help burn calories more efficiently. But did you know it can improve your energy levels as well?<\/p>\n

According to\u00a0MDLinx.com<\/a>, there are many hidden benefits of strength training, including improving mood, boosting enery levels, reducing anxiety and improving sleep. Strength training provides so many benefits that the US Department of Health and Human Services recommends\u00a0strength training for all ages<\/a>.<\/p>\n

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According to\u00a0experts<\/a>, it is best to strength train a minimum of 2 days per week, but 3 days a week is ideal. Your training sessions can be as short as 15 \u2013 45 minutes.<\/p>\n

Luckily, there\u2019re lots of options for strength training. Some of the most effective exercises use your own body weight to build muscle, such as pushups, squats, or planks. Simple equipment like dumbells, kettle bells and resistance bands can be used as well.<\/p>\n

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Kill the Distractions<\/h2>\n

Distractions are everywhere all the time, fighting for your attention. This leads to lack of productivity and can drain your energy as well.<\/p>\n

One tactic to try is to set a timer for a block of time \u2013 such as 60 or 90 minutes \u2013 and perform one specific task during that time. Turn off your email, phone, text notifications, call notifications, and any other messaging or notification tools you may have. It\u2019ll be extremely difficult at first to ignore the world during this time, but you\u2019ll likely be stunned at what you can accomplish during an uninterrupted hour.<\/p>\n

After your timer goes off, check your messages and respond for a set period of time, take a break, and do it all over again.<\/p>\n

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Another tactic that Tim Ferriss promotes to reduce distractions in his book The 4-Hour Workweek is to only check email and voice mail at two specific times per day. For example, maybe you check email once at 11:00AM and once at 4:30PM, and otherwise have email closed with no notifications. He recommends you put an automatic reply on your email letting everyone know that you only check email 2 times a day in order to increase your productivity. That keeps the email and voice mail from distracting you all day long.<\/p>\n

I find that I\u2019m less distracted first thing in the morning and my mind focuses better. Pay attention to the best time for you to get work done quickly, reduce distractions, and get to work! Regardless of how you do it, reducing distractions is a must-do for productivity increases and energy management.<\/p>\n

Sleep Enough<\/strong><\/h2>\n

Yes,\u00a0sleep more<\/a>\u00a0is hardly revolutionary advice. But I always give it to people. Why? Because it works.<\/p>\n

Sleep is the single most important thing we need to feel good\u00a0and\u00a0maintain energy levels. Sleep deprivation leads to brain fog, irritability, poor impulse control, high stress, and much more.<\/p>\n

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Need some tips on getting better sleep? Try these tactics:<\/p>\n