Welcome back to our limited blog series, where we embark on a journey towards achieving your performance and wellness potential in every domain of your life. This week we are exploring the seconds category of the PERFoRM Score™ – Energy.
What does managing Energy mean?
Top achievers are masters at managing their physical, mental and emotional energy so they can be their best when it matters most, recover quickly, and stay in control when the pressure is on.
In the PERFoRM Score™ Assessment, the energy score measures your ability to regulate and recover your mental, emotional, and physical energy so that you are in an ideal state of readiness when you need to be at your best.
Rules for Mastering Energy
1. UNDERSTAND ENERGY DEPOSITS & WITHDRAWALS
Recognize that your energy levels are like a bank account. Activities and stressors can either deposit or withdraw energy. Identify the activities, people, and situations that contribute positively to your energy and which ones drain it. Be mindful of what drains and replenishes your energy, and strive for a positive balance.
2. FOLLOW YOUR CHRONOTYPE
Identify your natural chronotype and energy peaks (whether you are a morning person, night owl, or somewhere in between). Align your tasks and activities with these peak energy periods, by scheduling the most important or demanding tasks at this time, to maximize your productivity and effectiveness. Find ways to incorporate less demanding tasks or ideally rest and active recovery activities during your less energetic periods.
3. MASTER SLEEP
Adequate and restorative sleep is essential for maintaining high energy levels and all aspects of performance from learning to managing pressure. Prioritize high-quality sleep by establishing consistent sleep patterns, optimizing your sleep environment, and practicing good sleep hygiene. Avoid blue light from screens in the hour before you go to bed and create a sleep routine that helps you calm your mind before sleep. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet and aim for 7-9 hours of uninterrupted sleep per night.
4. GET FRESH AIR & SUNLIGHT
Spend time outdoors to rejuvenate your physical and mental energy. We need sunlight and fresh air to function properly so take a walk, ride a bike, or even just sit outside. Natural light and fresh air help regulate your circadian rhythm supporting sleep, increasing alertness, and enhancing your mood.
5. EXERCISE
Incorporate physical activity into your daily routine to improve your physical health, increase your mental clarity, and elevate your energy levels. Find activities you enjoy to keep exercise a sustainable and energizing habit.
6. PRIORITIZE PROPER NUTRITION & HYDRATION
Fuel your brain and body with a well balanced diet that can support sustained energy levels. Avoid excessive consumption of sugary or highly processed foods that lead to energy spikes and crashes, and ensure you stay properly hydrated throughout the day.
7. PRACTICE ACTIVE RECOVERY
Engage in a regular self-care routine to recharge both mentally, emotionally, and physically. This can include activities such as meditation, yoga, or hobbies that bring you joy and rejuvenation. Spending time with friends and loved ones, and seeking support when needed, can also replenish your energy reserves.
8. MANAGE STRESS & TECH DETOX
Chronic stress can deplete your energy reserves, so learn effective stress management techniques. Engage in mindfulness, deep breathing exercises, or use relaxation practices to reduce stress levels. In our hyper-connected, 24/7 world, a regular break from technology by unplugging from screens and digital distractions can also help regain focus, reduce stress and boost energy levels.
9. STRUCTURE YOUR ENVIRONMENT
Organize your physical surroundings to minimize distractions and support your energy management goals. Minimize clutter and distractions, create an inspiring workspace, and arrange your home and workplace to encourage positive energy flow. Be intentional about the environment you create and the impact it has on your physical, mental and emotional state.
10. SET BOUNDARIES
Establish clear boundaries in your personal and professional life. Overcommitting and constant multitasking can drain your energy. Learn to say no when necessary and prioritize tasks that align with your goals and values. Create dedicated time and space to do nothing! Allow yourself moments of stillness and relaxation to recharge and reset your energy levels.
Stay in Touch
Thank you for joining us as we explore the PERFoRM Score™ and what it means for you and your performance journey. If you have not yet completed the PERFoRM Score™ assessment, we encourage you to do so here.
Stay tuned for next week's post about Rehearsal.
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