Managing EnergyNot TimeFor High Performance

By MJ Ryan

It’s all about Stamina

Managing ENERGY, as well as time, Is KEY to success

We Are All Suffering From TMI The average worker shifts concepts up to 200

times a day We receive on average 200 emails a day The amount of information in the world doubled

between 2000 and 2003 to 5 exabytes yearly. That’s equivalent of 37,000 Libraries of Congress

Constant interruptions create distractibility, irritability, restlessness, and underachieving

Vacation Anyone?

Americans are working more than medieval peasants did and more than 9 weeks longer yearly than Europeans

We’re working 1978 hours, 1 week longer than in 1990. This is only office hours, so doesn’t count weekends, at home or in airplanes etc.

Americans average 2 weeks off per year, while Europeans have 5-6

One third of us don’t even take our allotted vacation time because of “too much work”

Sleep Tight, Think Well

Thinking past the point of tiredness increases decision-making capacity by up to 500%

Our brain processes new information most efficiently in deep sleep

Sleep Deprivation

If you sleep less than 5 hours a night, you are 73% more likely to be obese than if you sleep 7

Women who sleep 5 hours a night or less gained 30% more than those who slept 7, a greater influence than exercise or diet

Highly associated with depression

What is Your Sleepness Identity? Dragging Duos: Overworked couples who work

over 40 hours each, don’t sleep enough during the week, and try to make it up on the weekends

Overworked, Overweight and Over-Caffeinated: People who may work rotating, evening or night shifts, are often obese, try to nap, and consume more coffee and alcohol than others

Sleepless and Missin’ Kissin’: Woman suffering for depression and/or anxiety, have insomnia, and report that tiredness has affected their sex life

Stressed is Desserts Spelled Backwards

Effects of Stress and Lack of Sefl-Care on Women Increase consumption of high fat, high sugar

snacks, cigarettes, caffeine, and not exercising Associated with high cholesterol, high blood

pressure, and high blood sugar Increased heart disease, fatigue, depression,

chronic infections, and other health complaints Accelerate aging by 9-17 years!

Parker Palmer

“Self-care is never a selfish act – it is simply good stewardship of the only gift I have…we do it not only for ourselves but for the many others whose lives we touch.”

High Performance Leaders Act Like High Performance Athletes

Self Care Realms

Physical extension and recovery Mental extension and recovery Emotional extension and recovery Spiritual/Values extension and recovery

Knock it OFF

No SHOULDing and MUSTerbating

Self Evaluation

1. Rate yourself in each on a scale from 0-10, with 0 being not at all and 10 being the most you could do

2. Fill in the things you do or could do in each or the 4 categories

Your Two Brains

The bunny brain only cares about 2 things:

SAFE / DANGERPAIN / PLEASURE

Creating New Pathways

The brain cells that fire together – wire together, so you’ve got to PRACTICE – a lot!

Create a SMART Goal

Specific Measurable Achievable Relevant Time-Bound

Keeping Your Promise to Yourself

Create a reminder system. You WILL forget!

Don’t turn goof ups into give ups. Strive for persistence, not perfection.

Track Success | Discard Failure

Life is About Learning

When you mess up, say:

“This is an opportunity to improve. I’ll figure this out soon.”

“If at first you don’t complete, try, try again.”-a reader of mine

Focus on the Horizon

Look at how far you have come

Celebrate Success

Discover the SolutionsLearn From My Life is proud to present award winning author MJ Ryan for a free enlightening 60 minute conversation about health, happiness and the power of patience.

May 30th, 20089:00 am PST

RSVP at www.learnfrommylife.com/mjryan