Wellness Wednesday – “Energy Management Vs. Time Management”
Most of us are familiar with the idea of time management – we have X number of hours that God has given to us to steward each day to accomplish the tasks given in our various areas of responsibility in life. While good time management is vital for effectiveness, with the rise of burnout and declining levels of engagement perhaps this is not enough. Perhaps instead of pushing ourselves harder and harder until we reach a breaking point, it might be time to consider energy management as argued in a recent article in the Harvard Business Review entitles “Manage Your Energy, Not Your Time” looking at new research in the science of stamina.
In in the article, Toney Schwartz and Catherine McCarthy, assert, “The core problem with working longer hours is that time is a finite resource. Energy is a different story. Defined in physics as the capacity to work, energy comes from our four main wellsprings in human beings: the body, emotions, mind, and spirt. In each, energy can be systematically expanded and regularly renewed by establishing specific rituals – behaviors that are intentionally practiced and precisely scheduled, with the goal of making them unconscious and automatic as quickly as possible.” So, what are the practices you should be establishing to empower your wellness and conversely your effectiveness that God has called you to in your various responsibilities in life? Here are a few thought from the article to consider:
The Body: Physical Energy
Many of us struggle with inadequate nutrition, exercise, sleep, and rest that diminish our basic energy levels, as well as our ability to manage our emotions and focus our attention. Consider taking an energy audit – what are the things that give you energy? Next, identify rituals for building and renewing physical energy. Also, consider taking brief, but regular breaks at specific intervals throughout the day – always leaving your desk. Each of us have something called “Ultradian rhythms” which refer to 90-120 minute cycles during which our bodies slowly move from high energy to low energy. Towards the end of these cycles our bodies begin to crave a period of recovery. Physical restlessness, yawning, hunger, and difficulty concentrating are signals of these low points of energy. Consider listening to your body’s natural rhythms to recharge by taking short breaks so you can get back to your daily tasks renewed.
The Emotions: Quality of Energy
Being in control of our emotional energy in the face of external pressures is important to our overall well-being. To do this we first must be aware of how we are feeling at various points of the day. We perform best when we have positive energy and we are not as effective in navigating life and our relationships when we feel the opposite. We need rest to maintain this kind of positive emotional energy to fight the chronic stress and “fight-or-flight” response many of us can experience when we become emotional exhausted. One thing you can do periodically take 5 or 6 seconds during the day to do some deep abdominal focused breathing, inhaling and exhaling slowly and deliberately. This turns off our “fight-or-flight” response and kicks in our “rest-and-digest” system by reducing stress and helping us think in a higher critical way. Another thing we can do is expressing appreciation to others, something that is beneficial both to the giver as well as to the receiver. Lastly, you can cultivate positive emotions by learning to change the stories you tell yourself about the events in your life by reframing situations. Instead of seeing yourself as a victim, blaming others and circumstances for your problems, become aware of the difference between the facts of a certain situation and how you interpret those facts. View these situations through three lenses: 1) the “reverse lens” (seeing the situation through the eyes of another), 2) the “long lens” (how you will most likely see the situation 6 months from now), and 3) the “wide lens” (regardless of the outcome, how do I want to grow from the situation?).
The Mind: Focus of Energy
Many of us think multitasking is necessary to juggle all the demands of our callings in life, but in actuality it undermines productivity. We might be able to multitask, but we can only really focus on one thing at a tme. Distractions, temporary shifts in attention from one task to another, are costly and increase the amount of time to finish the primary task by as much as 25%. If is far more effective to fully focus for 90 to 120 minutes (also known as an “ultradian sprint”), take a break, then fully focus on the next activity. Create rituals to reduce the relentless interruptions of technology in your life. Establish regularly scheduled times in your day to respond to emails and voicemails rather than immediately responding and breaking your work rhythm. Lastly, intentionally schedule time for more challenging work by blocking out time the night before, making the important a priority rather than the urgent.
The Human Spirit: Energy of Meaning & Purpose
We can tap into energy when we connect our everyday work and activities with our values, as well as with what gives a sense of meaning and purpose in life. Energy comes from when we have a sense that what we do really matters, giving us more positive energy, the ability to focus better, and demonstrating greater perseverance. Luther’s teaching on vocation, that all of our areas of responsibility in life are an opportunity to live our our calling in Christ in love and service to others, can provide just such a perspective. Develop a series of questions you can ask yourself daily to remind you of this larger theological and spiritual perspective to infuse the mundane everyday tasks with renewed meaning and purpose. Make sure to connect these questions to a daily time of prayer and personal reflection on God’s Word to connect yourself to Jesus, the True Vine, in order to spiritually recharge. Another suggestion from the article is to make sure to clarify your priorities in life and establish accompanying rituals in 3 categories: 1) doing what you do best and enjoy most at work (identifying your “sweet spot” and engaging in more of those kinds of activities), 2) consciously allocating time and energy to time with your family, for personal health, and service to others, and 3) intentionally living your life aligned to your core values.
These are just a few of the many ideas and examples shared within this article. Click below to read more and please share what you found most helpful from this “Wellness Wednesday” thought – we would love to hear from you!
https://hbr.org/2007/10/manage-your-energy-not-your-time
