1 00:00:00,000 --> 00:00:04,000 Have More Energy. A Blueprint for Productivity, 2 00:00:04,000 --> 00:00:04,840 Focus, 3 00:00:04,840 --> 00:00:10,600 and Self-Discipline—for the Perpetually Tired and Lazy (Think Smarter, 4 00:00:10,600 --> 00:00:14,360 Not Harder Book 8) 5 00:00:14,360 --> 00:00:15,600 Written by 6 00:00:15,600 --> 00:00:18,240 Peter Hollins, narrated by russell newton. 7 00:00:18,240 --> 00:00:19,200 Money is important. 8 00:00:19,200 --> 00:00:26,880 Time is important. 9 00:00:26,880 --> 00:00:30,520 But these are not the quantities that will limit you in your life. 10 00:00:30,520 --> 00:00:31,640 Without energy, 11 00:00:31,640 --> 00:00:34,520 neither of these factors means very much; 12 00:00:34,520 --> 00:00:36,120 nothing really does. 13 00:00:36,120 --> 00:00:38,640 Think about it - you could have a huge bank account, 14 00:00:38,640 --> 00:00:43,240 but it won’t matter one bit if you’re confined to your bed with glandular 15 00:00:43,240 --> 00:00:44,920 fever and unable to stand up straight, 16 00:00:44,920 --> 00:00:48,080 let alone spend and enjoy that money. 17 00:00:48,080 --> 00:00:49,360 You could be young, 18 00:00:49,360 --> 00:00:49,640 bright, 19 00:00:49,640 --> 00:00:51,080 and full of promise, 20 00:00:51,080 --> 00:00:55,120 but if you’re depressed and lethargic one hundred percent of the time, 21 00:00:55,120 --> 00:00:58,040 all that youth and potential mean nothing. 22 00:00:58,040 --> 00:01:02,240 Without energy and the capacity for action and execution, 23 00:01:02,240 --> 00:01:06,320 all your best intentions won’t matter a lick. 24 00:01:06,320 --> 00:01:10,600 This is a book about the psychological and physiological bases of 25 00:01:10,600 --> 00:01:12,800 energy—where it comes from, 26 00:01:12,800 --> 00:01:14,320 how we can maintain it, 27 00:01:14,320 --> 00:01:16,800 and how to get more of it. 28 00:01:16,800 --> 00:01:19,760 You can think of energy as the most primordial, 29 00:01:19,760 --> 00:01:22,160 fundamental kind of wealth. 30 00:01:22,160 --> 00:01:27,080 Energy—whether it’s psychological or physical—is like your personal fund 31 00:01:27,080 --> 00:01:29,000 of life itself. 32 00:01:29,000 --> 00:01:31,800 It’s the well that you draw all your motivation, 33 00:01:31,800 --> 00:01:32,680 enthusiasm, 34 00:01:32,680 --> 00:01:33,920 and passion from. 35 00:01:33,920 --> 00:01:39,280 It’s what makes one person’s life a boring slog while another person, 36 00:01:39,280 --> 00:01:40,720 doing much the same thing, 37 00:01:40,720 --> 00:01:43,720 appears to be living with zest and purpose. 38 00:01:43,720 --> 00:01:46,880 It all comes down to energy. 39 00:01:46,880 --> 00:01:49,000 There’s a great big world out there, 40 00:01:49,000 --> 00:01:51,000 and if we’re to explore it, 41 00:01:51,000 --> 00:01:56,920 we need the physical and emotional strength to get out there and engage with it. 42 00:01:56,920 --> 00:01:59,320 Opportunities abound all around us, 43 00:01:59,320 --> 00:02:02,720 but if we’re too depleted and uninspired to grab them when they do, 44 00:02:02,720 --> 00:02:09,160 it doesn’t matter how fortunate we are or how many lucky breaks come our way. 45 00:02:09,160 --> 00:02:13,040 It’s a little like having the world at your feet and a map of this world’s 46 00:02:13,040 --> 00:02:15,160 awesome highways and roads in front of you, 47 00:02:15,160 --> 00:02:17,880 but not having any fuel in your car. 48 00:02:17,880 --> 00:02:19,000 Without energy, 49 00:02:19,000 --> 00:02:22,560 life becomes two-dimensional and gray. 50 00:02:22,560 --> 00:02:25,680 You may even feel like life is just whizzing past you, 51 00:02:25,680 --> 00:02:29,720 and you’re left behind because you can’t keep up. 52 00:02:29,720 --> 00:02:31,080 When we have energy, 53 00:02:31,080 --> 00:02:32,440 the world is ours. 54 00:02:32,440 --> 00:02:35,600 We have the spirit and the wherewithal to grasp it. 55 00:02:35,600 --> 00:02:37,480 We can reach out and engage with others, 56 00:02:37,480 --> 00:02:38,720 with our environment, 57 00:02:38,720 --> 00:02:39,920 with ourselves, 58 00:02:39,920 --> 00:02:41,520 with our dreams. 59 00:02:41,520 --> 00:02:47,000 We have what’s needed to build our ideal world one brick at a time, 60 00:02:47,000 --> 00:02:51,080 and we have the resilience and spring in our step to appreciate what we already 61 00:02:51,080 --> 00:02:52,960 have. 62 00:02:52,960 --> 00:02:56,760 Energy is fuel—it powers everything great in life, 63 00:02:56,760 --> 00:02:57,880 whether that’s creativity, 64 00:02:57,880 --> 00:02:59,560 productive work, 65 00:02:59,560 --> 00:03:01,560 innovative solutions to life’s problems, 66 00:03:01,560 --> 00:03:03,240 personal development, 67 00:03:03,240 --> 00:03:04,800 rich relationships with others, 68 00:03:04,800 --> 00:03:08,040 or simply the joy of having a strong body, 69 00:03:08,040 --> 00:03:09,000 a clear mind, 70 00:03:09,000 --> 00:03:12,120 and robust emotional health. 71 00:03:12,120 --> 00:03:15,440 The great thing about energy is that in some ways, 72 00:03:15,440 --> 00:03:19,200 it can feed on and encourage itself. 73 00:03:19,200 --> 00:03:20,320 When you are energized, 74 00:03:20,320 --> 00:03:23,800 you act decisively and with conscious intention. 75 00:03:23,800 --> 00:03:26,320 You turn down distractions or temptations. 76 00:03:26,320 --> 00:03:30,360 You’re able to push yourself a little and grow because of the challenge. 77 00:03:30,360 --> 00:03:31,600 And when you grow, 78 00:03:31,600 --> 00:03:33,360 you’re inspired to keep going, 79 00:03:33,360 --> 00:03:38,480 setting up today the conditions that will most benefit you tomorrow. 80 00:03:38,480 --> 00:03:41,040 Acting with energy has a cumulative effect, 81 00:03:41,040 --> 00:03:45,720 bolstering you against life’s trials and difficulties and making celebrations 82 00:03:45,720 --> 00:03:47,320 and triumphs all the more wonderful. 83 00:03:47,320 --> 00:03:49,280 Unfortunately, 84 00:03:49,280 --> 00:03:51,640 the opposite is also true. 85 00:03:51,640 --> 00:03:54,240 Low energy creates more apathy, 86 00:03:54,240 --> 00:03:55,680 more tiredness, 87 00:03:55,680 --> 00:03:59,640 more of that listless “blah” feeling that only seems harder and harder to 88 00:03:59,640 --> 00:04:01,640 budge the longer it lingers. 89 00:04:01,640 --> 00:04:04,680 When you’re low on energy, 90 00:04:04,680 --> 00:04:06,840 you’re more likely to take the easy way out, 91 00:04:06,840 --> 00:04:10,480 give up on your dreams because they’re too challenging, 92 00:04:10,480 --> 00:04:15,040 or put up with negative behavior in yourself and others that you might not have 93 00:04:15,040 --> 00:04:15,560 otherwise. 94 00:04:15,560 --> 00:04:21,320 The result is a steady stream of self-reinforcing behaviors that create a 95 00:04:21,320 --> 00:04:24,240 compromised life that just feels bad, 96 00:04:24,240 --> 00:04:25,720 plain and simple. 97 00:04:25,720 --> 00:04:29,560 This is why it’s so important to focus on energy. 98 00:04:29,560 --> 00:04:33,680 It doesn’t matter how many other great things you have going on in your life; 99 00:04:33,680 --> 00:04:36,600 if you don’t have the energy to engage with them properly, 100 00:04:36,600 --> 00:04:38,000 to appreciate them, 101 00:04:38,000 --> 00:04:39,640 to bring them to life, 102 00:04:39,640 --> 00:04:43,000 it’s the same as not having those great things at all. 103 00:04:43,000 --> 00:04:43,480 In a way, 104 00:04:43,480 --> 00:04:49,320 we can think of this as “multiplying by zero,” a mathematical mental model 105 00:04:49,320 --> 00:04:52,280 that preaches the importance of shoring up your weaknesses. 106 00:04:52,280 --> 00:04:53,440 In mathematics, 107 00:04:53,440 --> 00:04:57,720 it doesn’t matter what else is going on in an equation or expression—if 108 00:04:57,720 --> 00:05:00,480 you’re multiplying by a zero anywhere, 109 00:05:00,480 --> 00:05:04,240 the end result is always the same - zero. 110 00:05:04,240 --> 00:05:07,880 You might think you’re onto the next big mathematics discovery like 111 00:05:07,880 --> 00:05:09,800 Pythagoras or Descartes, 112 00:05:09,800 --> 00:05:13,280 but if a zero slips in there without your noticing, 113 00:05:13,280 --> 00:05:15,160 you’re just going to end up with a fail for the day. 114 00:05:15,160 --> 00:05:20,320 No amount of finagling or negotiating will impact your result. 115 00:05:20,320 --> 00:05:24,920 And so lack of energy is like the big fat zero that cancels out all your other 116 00:05:24,920 --> 00:05:29,480 efforts and intentions no matter how grand and noble they may be. 117 00:05:29,480 --> 00:05:29,880 In fact, 118 00:05:29,880 --> 00:05:34,880 you could do your best to keep on increasing the other variables as much as you 119 00:05:34,880 --> 00:05:37,000 wanted (for our purposes, 120 00:05:37,000 --> 00:05:38,160 well-wishing, 121 00:05:38,160 --> 00:05:38,920 hoping, 122 00:05:38,920 --> 00:05:40,000 dreaming, 123 00:05:40,000 --> 00:05:41,320 good intentions, 124 00:05:41,320 --> 00:05:42,760 and self-flagellation), 125 00:05:42,760 --> 00:05:44,960 but it wouldn’t matter. 126 00:05:44,960 --> 00:05:50,000 Even infinity multiplied by zero is still ...zero. 127 00:05:50,000 --> 00:05:50,760 A chain, 128 00:05:50,760 --> 00:05:51,320 as they say, 129 00:05:51,320 --> 00:05:53,520 is only as strong as its weakest link. 130 00:05:53,520 --> 00:05:57,240 Even if all the “links” in your life are looking pretty good, 131 00:05:57,240 --> 00:06:00,320 they can’t do much about that one wobbly link, 132 00:06:00,320 --> 00:06:05,200 that “zero” that can break and undermine the strength of the entire chain. 133 00:06:05,200 --> 00:06:06,800 In this book, 134 00:06:06,800 --> 00:06:11,480 we’re going to first examine ways to make sure your energy quotient is a 135 00:06:11,480 --> 00:06:12,200 non-zero and, 136 00:06:12,200 --> 00:06:13,520 in fact, 137 00:06:13,520 --> 00:06:16,920 is always one of the most powerful variables at your disposal. 138 00:06:16,920 --> 00:06:18,200 Soon after, 139 00:06:18,200 --> 00:06:21,480 we’ll focus on optimizing the rest of the equation, 140 00:06:21,480 --> 00:06:23,800 learning to beat procrastination, 141 00:06:23,800 --> 00:06:25,160 creating better goals, 142 00:06:25,160 --> 00:06:29,720 and manipulating our psychology to be more effective and efficient. 143 00:06:29,720 --> 00:06:31,640 Often, 144 00:06:31,640 --> 00:06:36,680 you’ll find that increased energy is the true cure to what ails you because 145 00:06:36,680 --> 00:06:38,520 it allows you to have willpower, 146 00:06:38,520 --> 00:06:39,560 dig deep, 147 00:06:39,560 --> 00:06:40,880 and reach goals. 148 00:06:40,880 --> 00:06:46,120 That’s the real secret behind traits like self-discipline and resilience. 149 00:06:46,120 --> 00:06:50,360 Let’s consider a real-life example. 150 00:06:50,360 --> 00:06:52,560 Since you can remember, 151 00:06:52,560 --> 00:06:57,160 you’ve wanted to write that special novel about cats and murder on the 152 00:06:57,160 --> 00:06:59,800 Hawaiian island of Oahu. 153 00:06:59,800 --> 00:07:02,320 You have so many big ideas, 154 00:07:02,320 --> 00:07:04,800 a real message you want to share with the world, 155 00:07:04,800 --> 00:07:07,360 but somehow it never comes together. 156 00:07:07,360 --> 00:07:11,520 You wake up in the morning and promise yourself you’re going to find time to 157 00:07:11,520 --> 00:07:13,200 sit and write today. 158 00:07:13,200 --> 00:07:17,400 You can barely sit still because of your anticipation over plotting, 159 00:07:17,400 --> 00:07:18,680 character development, 160 00:07:18,680 --> 00:07:24,160 and the invention of a new fantastical language (for the cats, 161 00:07:24,160 --> 00:07:24,640 obviously). 162 00:07:24,640 --> 00:07:27,520 But then after a hard day’s work, 163 00:07:27,520 --> 00:07:28,680 your commute home, 164 00:07:28,680 --> 00:07:29,680 housework, 165 00:07:29,680 --> 00:07:30,320 and just, 166 00:07:30,320 --> 00:07:30,840 well, 167 00:07:30,840 --> 00:07:31,360 life, 168 00:07:31,360 --> 00:07:32,920 you’re exhausted. 169 00:07:32,920 --> 00:07:34,040 Suddenly, 170 00:07:34,040 --> 00:07:35,960 you don’t feel quite so inspired. 171 00:07:35,960 --> 00:07:40,160 You put off your Great Novel Dream until tomorrow. 172 00:07:40,160 --> 00:07:42,960 Tomorrow becomes next week, 173 00:07:42,960 --> 00:07:44,320 and then next month. 174 00:07:44,320 --> 00:07:45,680 And so it goes. 175 00:07:45,680 --> 00:07:50,200 Let’s run through a list of common recommendations for someone in your 176 00:07:50,200 --> 00:07:52,800 current position of struggling to write a novel. 177 00:07:52,800 --> 00:07:56,960 You could try to take other people’s advice on how to write your book. 178 00:07:56,960 --> 00:08:00,480 You could read about making better plans and outlines, 179 00:08:00,480 --> 00:08:02,040 or join a writing group, 180 00:08:02,040 --> 00:08:05,640 or even hire a writing coach to help you out of your “writer’s block." 181 00:08:05,640 --> 00:08:11,000 These recommendations try to improve or optimize other variables in the 182 00:08:11,000 --> 00:08:11,520 equation, 183 00:08:11,520 --> 00:08:13,800 but they don’t address the real problem. 184 00:08:13,800 --> 00:08:16,160 You don’t have writer’s block, 185 00:08:16,160 --> 00:08:18,280 and you don’t need a coach. 186 00:08:18,280 --> 00:08:20,440 You’ve just run out of energy, 187 00:08:20,440 --> 00:08:22,800 and you’re trying to multiply by zero. 188 00:08:22,800 --> 00:08:24,320 And again, 189 00:08:24,320 --> 00:08:25,480 when your energy’s at zero, 190 00:08:25,480 --> 00:08:28,200 none of that other stuff matters. 191 00:08:28,200 --> 00:08:30,200 So long as that’s the case, 192 00:08:30,200 --> 00:08:33,800 you’re going to keep coming up short when it comes to things you really care 193 00:08:33,800 --> 00:08:34,080 about. 194 00:08:34,080 --> 00:08:37,960 When you zoom out and take a bird’s-eye view, 195 00:08:37,960 --> 00:08:43,000 you can see so much of what’s out there in the personal development realm as 196 00:08:43,000 --> 00:08:47,040 merely the hopeless attempt at increasing numbers in the rest of the equation, 197 00:08:47,040 --> 00:08:51,760 without doing a thing to increase that big fat zero that will cancel it all out. 198 00:08:51,760 --> 00:08:57,160 You could waste unbelievable amounts of time trying to understand the 199 00:08:57,160 --> 00:08:58,000 psychological, 200 00:08:58,000 --> 00:08:59,040 cognitive, 201 00:08:59,040 --> 00:08:59,880 institutional, 202 00:08:59,880 --> 00:09:01,000 behavioral, 203 00:09:01,000 --> 00:09:05,840 or maybe even spiritual dimensions to why you can’t achieve the things 204 00:09:05,840 --> 00:09:07,480 you’ve already identified as important. 205 00:09:07,480 --> 00:09:12,000 But there’s a pretty simple explanation that will help you understand all of 206 00:09:12,000 --> 00:09:16,560 this without resorting to all these theories - you’re tired. 207 00:09:16,560 --> 00:09:18,640 You simply ran out of energy. 208 00:09:18,640 --> 00:09:20,960 Your gas meter is out; 209 00:09:20,960 --> 00:09:22,960 your battery needs recharging. 210 00:09:22,960 --> 00:09:24,240 After all, 211 00:09:24,240 --> 00:09:25,320 at the end of the day, 212 00:09:25,320 --> 00:09:28,040 we are all biological beings; 213 00:09:28,040 --> 00:09:31,760 we’re all organisms that need energy to work, 214 00:09:31,760 --> 00:09:32,400 to move, 215 00:09:32,400 --> 00:09:33,320 to communicate, 216 00:09:33,320 --> 00:09:34,320 to live. 217 00:09:34,320 --> 00:09:37,120 If that aspect isn’t working well, 218 00:09:37,120 --> 00:09:40,480 all the rest of it is utterly irrelevant. 219 00:09:40,480 --> 00:09:40,760 So, 220 00:09:40,760 --> 00:09:44,800 it’s no use talking about motivation or passion or inspiration, 221 00:09:44,800 --> 00:09:47,920 or even deeper things like life purpose and vision, 222 00:09:47,920 --> 00:09:52,680 if you’re exhausted and have already burnt all your life “fuel” for the 223 00:09:52,680 --> 00:09:52,960 day. 224 00:09:52,960 --> 00:09:55,400 With this in mind, 225 00:09:55,400 --> 00:10:00,680 let’s turn our focus from the rest of the equation and learn more about the 226 00:10:00,680 --> 00:10:05,560 one element that is quietly undoing all your effort - that tiny zero that 227 00:10:05,560 --> 00:10:07,960 nevertheless has a big impact. 228 00:10:07,960 --> 00:10:14,480 We can break down energy—psychological and physiological—into four general 229 00:10:14,480 --> 00:10:15,120 categories, 230 00:10:15,120 --> 00:10:20,080 and this is well-represented by the concept of the energy pyramid as put forth 231 00:10:20,080 --> 00:10:21,200 by Tony Schwartz. 232 00:10:21,200 --> 00:10:23,960 Pyramidal Thinking. 233 00:10:23,960 --> 00:10:26,640 When we put off our work, 234 00:10:26,640 --> 00:10:30,720 it’s often because we have too little energy to do what needs to be done. 235 00:10:30,720 --> 00:10:34,120 When we experience our work as draining, 236 00:10:34,120 --> 00:10:35,640 we’re too tired to focus, 237 00:10:35,640 --> 00:10:37,280 we’re easily distracted, 238 00:10:37,280 --> 00:10:40,240 and we feel like we can’t accomplish the job we’ve been assigned, 239 00:10:40,240 --> 00:10:45,400 what we’re really experiencing is a lack of attention to the underlying 240 00:10:45,400 --> 00:10:47,320 energy pyramid that powers us all. 241 00:10:47,320 --> 00:10:52,600 This is a bigger problem than we realize because even more so than time, 242 00:10:52,600 --> 00:10:57,280 energy is a finite resource that we must protect on a daily basis. 243 00:10:57,280 --> 00:11:02,960 Nothing else you read in this book will make an iota of difference if you 244 00:11:02,960 --> 00:11:05,000 don’t have the energy to pull it off. 245 00:11:05,000 --> 00:11:07,280 Energy drains, 246 00:11:07,280 --> 00:11:08,440 and once it does, 247 00:11:08,440 --> 00:11:10,160 recharging is necessary. 248 00:11:10,160 --> 00:11:15,720 One great tool to understand energy management is the energy pyramid, 249 00:11:15,720 --> 00:11:20,680 an idea conceived by Jim Loehr and Tony Schwartz in The Power of Full 250 00:11:20,680 --> 00:11:23,000 Engagement .- Managing Energy, 251 00:11:23,000 --> 00:11:24,160 Not Time, 252 00:11:24,160 --> 00:11:26,880 is the Key to High Performance and Personal Renewal. 253 00:11:26,880 --> 00:11:33,040 The energy pyramid is a four-tiered pyramid with physical energy at its base, 254 00:11:33,040 --> 00:11:35,200 emotional energy above that, 255 00:11:35,200 --> 00:11:37,000 mental energy in the next layer, 256 00:11:37,000 --> 00:11:38,400 and spiritual energy at the top. 257 00:11:38,400 --> 00:11:43,600 Each of these plays an important role in building up or draining our energy, 258 00:11:43,600 --> 00:11:47,880 and each tier depends on the tiers below to sustain itself. 259 00:11:47,880 --> 00:11:54,000 Understanding the interconnected nature of what goes into our energy bank 260 00:11:54,000 --> 00:11:58,000 allows us to take charge and create more for ourselves. 261 00:11:58,000 --> 00:11:59,920 Put another way, 262 00:11:59,920 --> 00:12:03,560 if you don’t satisfy these levels of energy and engagement, 263 00:12:03,560 --> 00:12:07,800 it’s unlikely you will even be in a position to focus, 264 00:12:07,800 --> 00:12:08,560 work, 265 00:12:08,560 --> 00:12:10,760 or conquer procrastination. 266 00:12:10,760 --> 00:12:16,280 The energy pyramid sets forth a model of energy management that we will follow 267 00:12:16,280 --> 00:12:17,120 for the rest of the book, 268 00:12:17,120 --> 00:12:18,040 for the most part. 269 00:12:18,040 --> 00:12:22,640 The pyramid points out that we must first notice and improve our levels of 270 00:12:22,640 --> 00:12:23,520 physical energy. 271 00:12:23,520 --> 00:12:28,080 Physical energy forms the basis for all the other tiers; 272 00:12:28,080 --> 00:12:32,200 it’s the foundation upon which all our energy needs are built. 273 00:12:32,200 --> 00:12:34,680 To manage our physical energy, 274 00:12:34,680 --> 00:12:36,760 we must mind our physical health. 275 00:12:36,760 --> 00:12:38,440 We must eat healthy, 276 00:12:38,440 --> 00:12:39,800 get enough sleep, 277 00:12:39,800 --> 00:12:41,240 and exercise. 278 00:12:41,240 --> 00:12:43,280 That may sound draining, 279 00:12:43,280 --> 00:12:44,680 and sometimes it is. 280 00:12:44,680 --> 00:12:45,320 After all, 281 00:12:45,320 --> 00:12:47,480 if you’re not used to eating vegetables, 282 00:12:47,480 --> 00:12:52,000 indigestion will be the initial response to your newly healthy diet. 283 00:12:52,000 --> 00:12:54,160 But with time and persistence, 284 00:12:54,160 --> 00:12:58,960 eating well pays off with adjusted gut flora and an excess of energy. 285 00:12:58,960 --> 00:13:01,320 Exercise works the same way. 286 00:13:01,320 --> 00:13:02,200 At first, 287 00:13:02,200 --> 00:13:04,280 exercising feels draining, 288 00:13:04,280 --> 00:13:06,560 and we finish our routines exhausted. 289 00:13:06,560 --> 00:13:08,120 But after we’ve done it for a week or two, 290 00:13:08,120 --> 00:13:10,680 we start to feel energized when we’ve finished. 291 00:13:10,680 --> 00:13:13,600 What used to be difficult becomes easy, 292 00:13:13,600 --> 00:13:14,520 and when it does, 293 00:13:14,520 --> 00:13:19,000 it comes with a burst of fresh energy to apply to the rest of our lives. 294 00:13:19,000 --> 00:13:20,360 Sleep, 295 00:13:20,360 --> 00:13:21,120 at least, 296 00:13:21,120 --> 00:13:24,200 is an activity that always feels good when we’re doing it. 297 00:13:24,200 --> 00:13:28,640 While plenty of us wish we didn’t need to sleep and could keep working 298 00:13:28,640 --> 00:13:29,720 without respite, 299 00:13:29,720 --> 00:13:34,080 it’s a nonnegotiable fact of life that humans need rest. 300 00:13:34,080 --> 00:13:35,400 Without sleep, 301 00:13:35,400 --> 00:13:36,200 we yawn, 302 00:13:36,200 --> 00:13:37,560 have trouble focusing, 303 00:13:37,560 --> 00:13:41,160 and eventually fall asleep amidst our required activities. 304 00:13:41,160 --> 00:13:42,800 By contrast, 305 00:13:42,800 --> 00:13:46,000 when we put effort into getting enough sleep, 306 00:13:46,000 --> 00:13:47,320 we’re energized, 307 00:13:47,320 --> 00:13:48,480 ready for our day, 308 00:13:48,480 --> 00:13:49,640 able to focus, 309 00:13:49,640 --> 00:13:52,840 and unlikely to fall into an ill-timed slumber. 310 00:13:52,840 --> 00:13:57,560 The best part about the physical foundation of the energy pyramid is that 311 00:13:57,560 --> 00:13:59,240 it’s not an absolute scale. 312 00:13:59,240 --> 00:14:02,240 We don’t have to become as athletic as teenagers, 313 00:14:02,240 --> 00:14:04,640 as health-conscious as dieticians, 314 00:14:04,640 --> 00:14:09,560 or as well-rested as Winnie the Pooh to benefit from healthy changes. 315 00:14:09,560 --> 00:14:12,840 All we have to do is find room for improvement, 316 00:14:12,840 --> 00:14:14,200 then improve. 317 00:14:14,200 --> 00:14:16,640 The benefits are almost immediate, 318 00:14:16,640 --> 00:14:21,560 and noticing and focusing on how much better minding our health makes us feel 319 00:14:21,560 --> 00:14:23,400 can motivate us to continue. 320 00:14:23,400 --> 00:14:28,880 The Seven-Minute Morning Workout. 321 00:14:28,880 --> 00:14:29,640 In this spirit, 322 00:14:29,640 --> 00:14:32,880 you can begin right now to improve your physical health and wellbeing, 323 00:14:32,880 --> 00:14:36,840 and you don’t have to make an enormous change to start reaping the benefits. 324 00:14:36,840 --> 00:14:43,080 Exercise is a proven way to stimulate your brain’s release of happy hormones, 325 00:14:43,080 --> 00:14:44,040 or endorphins. 326 00:14:44,040 --> 00:14:48,720 Working out boosts your blood circulation and floods your body with fresh 327 00:14:48,720 --> 00:14:49,240 oxygen, 328 00:14:49,240 --> 00:14:50,280 lifting your mood, 329 00:14:50,280 --> 00:14:51,760 strengthening your muscles, 330 00:14:51,760 --> 00:14:53,560 and protecting your heart health. 331 00:14:53,560 --> 00:14:59,200 One excellent way to lay the foundation for good physical wellbeing is to 332 00:14:59,200 --> 00:15:00,560 exercise daily, 333 00:15:00,560 --> 00:15:02,520 and preferably in the morning. 334 00:15:02,520 --> 00:15:04,440 You don’t need to go overboard, 335 00:15:04,440 --> 00:15:08,400 though—just seven minutes is enough to get the day started on the right foot. 336 00:15:08,400 --> 00:15:10,000 Overnight, 337 00:15:10,000 --> 00:15:12,560 your body goes into a state of dormancy. 338 00:15:12,560 --> 00:15:17,600 Waking up is not just a matter of coming to consciousness—it’s also about 339 00:15:17,600 --> 00:15:19,120 booting up your metabolism, 340 00:15:19,120 --> 00:15:20,680 warming up your muscles, 341 00:15:20,680 --> 00:15:23,840 and getting your entire system ready for the day ahead. 342 00:15:23,840 --> 00:15:29,560 A seven-minute workout can help you wake up and start the day feeling energized 343 00:15:29,560 --> 00:15:30,240 and inspired. 344 00:15:30,240 --> 00:15:31,560 First, 345 00:15:31,560 --> 00:15:34,840 make a habit of stretching the moment you wake up. 346 00:15:34,840 --> 00:15:37,240 Get up instantly and move around, 347 00:15:37,240 --> 00:15:40,920 taking deep breaths and exposing yourself to bright light. 348 00:15:40,920 --> 00:15:44,280 Your quick morning workout can be whatever you want it to be, 349 00:15:44,280 --> 00:15:45,680 but here are some ideas - 350 00:15:45,680 --> 00:15:50,960 •Take a quick jog outside to warm up your muscles and fill your lungs with 351 00:15:50,960 --> 00:15:51,440 fresh air. 352 00:15:51,440 --> 00:15:56,920 You could also try running on the spot indoors or even dancing energetically 353 00:15:56,920 --> 00:15:57,840 around your living room! 354 00:15:57,840 --> 00:16:01,960 Another option is to run on a treadmill or exercise bike. 355 00:16:01,960 --> 00:16:06,560 •Choose a quick cardio workout like skipping or aerobics. 356 00:16:06,560 --> 00:16:11,040 •Do a favorite bodyweight exercise routine such as Pilates, 357 00:16:11,040 --> 00:16:13,720 making sure you hit all the major muscle groups. 358 00:16:13,720 --> 00:16:15,640 •If you do a sport, 359 00:16:15,640 --> 00:16:18,840 try some targeted exercises for this sport. 360 00:16:18,840 --> 00:16:23,680 •Remember to stretch before and after—your muscles and joints are 361 00:16:23,680 --> 00:16:25,400 especially delicate in the morning! 362 00:16:25,400 --> 00:16:30,440 The power of the morning workout is that you do it every day, 363 00:16:30,440 --> 00:16:31,760 no excuses. 364 00:16:31,760 --> 00:16:35,080 It’s short enough that you’re finished with it almost before you realize 365 00:16:35,080 --> 00:16:35,120 it, 366 00:16:35,120 --> 00:16:37,920 yet it still works hard to keep you flexible, 367 00:16:37,920 --> 00:16:38,640 strong, 368 00:16:38,640 --> 00:16:39,560 and fit. 369 00:16:39,560 --> 00:16:43,080 No more excuses about not having enough time! 370 00:16:43,080 --> 00:16:47,560 You could easily squeeze in seven minutes before your morning shower or do it 371 00:16:47,560 --> 00:16:49,360 just as you wake up in the mornings. 372 00:16:49,360 --> 00:16:54,840 One common way of including healthful physical exercise into your morning 373 00:16:54,840 --> 00:16:57,920 routine is to have a fixed program you follow every day. 374 00:16:57,920 --> 00:17:03,040 The “Scientific 7-Minute Workout” was first published in the American 375 00:17:03,040 --> 00:17:07,280 College of Sport’s Medicine’s Health and Fitness Journal in 2013. 376 00:17:07,280 --> 00:17:12,560 This high-intensity workout engages the whole body and has been shown to 377 00:17:12,560 --> 00:17:13,760 improve overall performance, 378 00:17:13,760 --> 00:17:15,720 boost heart and lung endurance, 379 00:17:15,720 --> 00:17:17,200 and improve blood pressure. 380 00:17:17,200 --> 00:17:23,200 The workout can be found online and is as follows - Thirty seconds jumping 381 00:17:23,200 --> 00:17:28,720 jacks Thirty seconds wall sit (prop your back against a wall with your thighs 382 00:17:28,720 --> 00:17:30,400 horizontal to the floor and hold) 383 00:17:30,400 --> 00:17:33,040 Thirty Seconds Full Push-Ups. 384 00:17:33,040 --> 00:17:35,720 Thirty Seconds Abdominal Crunches. 385 00:17:35,720 --> 00:17:39,440 Thirty Seconds Step-Ups Onto A Chair Or Box. 386 00:17:39,440 --> 00:17:42,840 Thirty seconds squats (arms forward, 387 00:17:42,840 --> 00:17:45,120 keeping knees in line with toes, 388 00:17:45,120 --> 00:17:46,760 and hips sent backward) 389 00:17:46,760 --> 00:17:52,120 Thirty seconds tricep dips (you can do this between two chairs) 390 00:17:52,120 --> 00:17:56,080 Thirty seconds plank (body as straight as possible, 391 00:17:56,080 --> 00:17:57,280 resting on forearms) 392 00:17:57,280 --> 00:18:01,000 Thirty Seconds High Knee Running In Place. 393 00:18:01,000 --> 00:18:06,240 Thirty seconds lunges (without knees going past the line of the toes) 394 00:18:06,240 --> 00:18:12,920 Thirty seconds push up with rotation (twist up and back to open body on both 395 00:18:12,920 --> 00:18:13,480 sides) 396 00:18:13,480 --> 00:18:16,760 Thirty Second Side Plank On Each Side. 397 00:18:16,760 --> 00:18:20,080 Depending on your level of fitness, 398 00:18:20,080 --> 00:18:23,920 the above might seem intimidating or plain old boring. 399 00:18:23,920 --> 00:18:28,040 But the idea behind the seven-minute morning workout is not merely to aid in 400 00:18:28,040 --> 00:18:29,680 weight loss or muscle building. 401 00:18:29,680 --> 00:18:30,360 In all honesty, 402 00:18:30,360 --> 00:18:34,120 seven minutes a day is not enough for a complete physical program. 403 00:18:34,120 --> 00:18:34,720 However, 404 00:18:34,720 --> 00:18:39,880 seven minutes in the morning lays the foundation for more healthy activity in 405 00:18:39,880 --> 00:18:40,800 the rest of the day, 406 00:18:40,800 --> 00:18:45,840 and can energize and motivate you—which in turn makes it easier to engage in 407 00:18:45,840 --> 00:18:47,000 other exercises. 408 00:18:47,000 --> 00:18:48,440 When you think about it, 409 00:18:48,440 --> 00:18:51,080 seven minutes is barely any time at all. 410 00:18:51,080 --> 00:18:52,800 But in that time, 411 00:18:52,800 --> 00:18:58,120 you can wake up and energize every major muscle group and get yourself feeling 412 00:18:58,120 --> 00:19:00,200 motivated and focused for the day ahead. 413 00:19:00,200 --> 00:19:06,160 The boost in mood and pride you’ll get from being disciplined enough to work 414 00:19:06,160 --> 00:19:09,480 out every day will flow over into other areas of your life. 415 00:19:09,480 --> 00:19:10,360 Then, 416 00:19:10,360 --> 00:19:14,480 you’ll have more energy and motivation to funnel into other important things. 417 00:19:14,480 --> 00:19:18,520 Too many people spend all night sleeping, 418 00:19:18,520 --> 00:19:23,000 then sluggishly creep into the next day without so much as a stretch. 419 00:19:23,000 --> 00:19:27,440 They plonk themselves down into office chairs and work for hours. 420 00:19:27,440 --> 00:19:31,960 Such a sedentary lifestyle is not only a disaster for your physical health, 421 00:19:31,960 --> 00:19:36,840 it has real consequences for your overall mood and energy levels. 422 00:19:36,840 --> 00:19:37,960 No, 423 00:19:37,960 --> 00:19:42,240 you won’t turn into Arnold Schwarzenegger just because you work out for seven 424 00:19:42,240 --> 00:19:42,960 minutes every morning, 425 00:19:42,960 --> 00:19:46,880 but you will absolutely find more energy, 426 00:19:46,880 --> 00:19:48,000 more purpose, 427 00:19:48,000 --> 00:19:49,240 more discipline, 428 00:19:49,240 --> 00:19:51,680 and more focus by starting the day right. 429 00:19:51,680 --> 00:19:55,160 Channeling That Energy. 430 00:19:55,160 --> 00:19:58,760 Once we start improving our physical health, 431 00:19:58,760 --> 00:20:02,480 we’ll have the energy to consider the next level of the pyramid, 432 00:20:02,480 --> 00:20:03,840 emotional energy. 433 00:20:03,840 --> 00:20:09,840 Tending to our physical needs first is essential because our emotions depend on 434 00:20:09,840 --> 00:20:10,720 our physical health. 435 00:20:10,720 --> 00:20:15,520 When we’re too tired or hungry or malnourished to think clearly, 436 00:20:15,520 --> 00:20:19,120 we simply can’t focus on emotional pursuits. 437 00:20:19,120 --> 00:20:23,560 Emotional energy is simply being in a healthy state of mind, 438 00:20:23,560 --> 00:20:26,920 or at least not being bogged down by negative feelings. 439 00:20:26,920 --> 00:20:32,680 Emotions that don’t result directly from our physiological state can help or 440 00:20:32,680 --> 00:20:34,680 hinder our ability to work, 441 00:20:34,680 --> 00:20:35,120 as well. 442 00:20:35,120 --> 00:20:38,040 Positive emotions like joy, 443 00:20:38,040 --> 00:20:39,320 anticipation, 444 00:20:39,320 --> 00:20:40,440 excitement, 445 00:20:40,440 --> 00:20:45,480 or even feeling challenged increase our engagement and our energy. 446 00:20:45,480 --> 00:20:46,520 By contrast, 447 00:20:46,520 --> 00:20:48,600 negative emotions like anxiety, 448 00:20:48,600 --> 00:20:49,280 frustration, 449 00:20:49,280 --> 00:20:50,160 sadness, 450 00:20:50,160 --> 00:20:50,560 anger, 451 00:20:50,560 --> 00:20:53,600 and bitterness crush us like heavy weights. 452 00:20:53,600 --> 00:20:56,320 When we’re overcome by these emotions, 453 00:20:56,320 --> 00:21:00,160 it’s difficult to focus on our work and apply ourselves. 454 00:21:00,160 --> 00:21:03,680 But emotions aren’t things we consciously choose. 455 00:21:03,680 --> 00:21:06,960 Sometimes we’re anxious when we know we’ll be fine, 456 00:21:06,960 --> 00:21:11,520 and sometimes we’re angry when we know we have no right to feel mad. 457 00:21:11,520 --> 00:21:14,520 Sometimes terrible things happen, 458 00:21:14,520 --> 00:21:16,520 and we feel sad or wronged, 459 00:21:16,520 --> 00:21:19,600 but even when negative emotions are justified, 460 00:21:19,600 --> 00:21:21,600 they don’t help us learn, 461 00:21:21,600 --> 00:21:22,400 grow, 462 00:21:22,400 --> 00:21:24,080 and add value to the world. 463 00:21:24,080 --> 00:21:29,400 The best weapon against these modern monsters is reframing. 464 00:21:29,400 --> 00:21:32,880 When you face a challenge you don’t think you can overcome, 465 00:21:32,880 --> 00:21:35,720 don’t lament the inevitably of failure, 466 00:21:35,720 --> 00:21:41,080 but think about how much you can learn and grow even if you lose—after all, 467 00:21:41,080 --> 00:21:45,920 it’s exactly those sorts of failures that form the foundation of success. 468 00:21:45,920 --> 00:21:49,960 No one accomplishes everything on the first attempt; 469 00:21:49,960 --> 00:21:53,520 failure is what teaches us what to do differently in the future. 470 00:21:53,520 --> 00:21:59,360 A sense of being wronged and a base desire for revenge against the universe is 471 00:21:59,360 --> 00:22:03,960 one of the more common negative emotions that can be easily overcome by a shift 472 00:22:03,960 --> 00:22:04,600 in focus. 473 00:22:04,600 --> 00:22:09,240 The majority of what’s happening to anyone is never bad; 474 00:22:09,240 --> 00:22:09,920 it’s neutral, 475 00:22:09,920 --> 00:22:14,200 and you can make the internal choice as to its role in your life. 476 00:22:14,200 --> 00:22:18,600 Feeling good is essential to doing good. 477 00:22:18,600 --> 00:22:26,080 Focusing on those tiny gifts and cultivating gratitude goes a long way toward 478 00:22:26,080 --> 00:22:28,080 making us emotionally healthy. 479 00:22:28,080 --> 00:22:30,280 To feel good, 480 00:22:30,280 --> 00:22:35,600 we have to be willing to let go of negative emotions and be grateful for the 481 00:22:35,600 --> 00:22:37,840 positive aspects of all things. 482 00:22:37,840 --> 00:22:41,720 Happiness flows freely when we do our part, 483 00:22:41,720 --> 00:22:42,840 and when we’re happy, 484 00:22:42,840 --> 00:22:47,040 we’re both more energetic and better at finishing our tasks. 485 00:22:47,040 --> 00:22:52,680 Mental energy is the third tier of the energy pyramid. 486 00:22:52,680 --> 00:22:56,240 For us to be mentally energetic, 487 00:22:56,240 --> 00:23:00,680 we must first be emotionally and physically energized; 488 00:23:00,680 --> 00:23:01,520 otherwise, 489 00:23:01,520 --> 00:23:05,480 our exhaustion or unhappiness will be too difficult to overcome. 490 00:23:05,480 --> 00:23:11,920 Mental energy relates to everything about our conscious thoughts—being able 491 00:23:11,920 --> 00:23:16,160 to remain focused and disciplined despite distractions and temptations. 492 00:23:16,160 --> 00:23:19,960 This tier asks us to take control of our thoughts. 493 00:23:19,960 --> 00:23:24,160 Instead of passively accepting the first thought that comes to mind, 494 00:23:24,160 --> 00:23:30,080 we can assess our thoughts and respond to them in order to consciously choose 495 00:23:30,080 --> 00:23:30,880 what we think. 496 00:23:30,880 --> 00:23:37,600 Mental energy is about the mental muscles and skills we can exercise in getting 497 00:23:37,600 --> 00:23:39,920 things done and achieving goals. 498 00:23:39,920 --> 00:23:46,200 An important part of building mental energy is to enter into tasks with 499 00:23:46,200 --> 00:23:46,880 optimism. 500 00:23:46,880 --> 00:23:49,520 When we begin with a negative outlook, 501 00:23:49,520 --> 00:23:51,640 we presume we will fail. 502 00:23:51,640 --> 00:23:52,800 For example, 503 00:23:52,800 --> 00:23:57,480 children often won’t try new foods because they “don’t look” tasty. 504 00:23:57,480 --> 00:23:58,680 Often, 505 00:23:58,680 --> 00:24:02,520 if we can convince kids to try food despite their initial judgment, 506 00:24:02,520 --> 00:24:04,160 they won’t like the taste, 507 00:24:04,160 --> 00:24:04,560 either. 508 00:24:04,560 --> 00:24:08,080 They’d already made up their mind that the food wasn’t good, 509 00:24:08,080 --> 00:24:10,240 which is the reason they disliked it. 510 00:24:10,240 --> 00:24:15,120 But the opposite is also true - when kids look at food and think they might 511 00:24:15,120 --> 00:24:18,040 like it or when they’re convinced to withhold judgment, 512 00:24:18,040 --> 00:24:20,000 they often enjoy new foods. 513 00:24:20,000 --> 00:24:23,840 It’s the same with adults and tasks we need to complete. 514 00:24:23,840 --> 00:24:27,760 When we go in excited to show what we can do, 515 00:24:27,760 --> 00:24:30,120 we often do a superb job; 516 00:24:30,120 --> 00:24:32,880 if we go in presuming we’ll fail, 517 00:24:32,880 --> 00:24:35,440 it’s hard to produce any work at all. 518 00:24:35,440 --> 00:24:37,200 On top of that, 519 00:24:37,200 --> 00:24:42,240 we’re drumming up fear from the previous tier while we tell ourselves our 520 00:24:42,240 --> 00:24:44,240 efforts aren’t going to work. 521 00:24:44,240 --> 00:24:46,840 Aside from optimism, 522 00:24:46,840 --> 00:24:49,880 several tools can boost our mental energy. 523 00:24:49,880 --> 00:24:51,280 Self-talk, 524 00:24:51,280 --> 00:24:53,960 where we engage in dialogue with ourselves, 525 00:24:53,960 --> 00:24:59,160 can dismiss less helpful thoughts and give us truer narratives to believe. 526 00:24:59,160 --> 00:25:04,560 Visualizing the completed project can give a sense of reality to the finished 527 00:25:04,560 --> 00:25:04,960 process, 528 00:25:04,960 --> 00:25:10,520 and meditation uses our minds to calm the tension we retain physically and 529 00:25:10,520 --> 00:25:11,040 emotionally. 530 00:25:11,040 --> 00:25:15,720 Even managing our time better can come into play at this level of the energy 531 00:25:15,720 --> 00:25:16,160 pyramid, 532 00:25:16,160 --> 00:25:22,360 as our minds are what we use to schedule our time and assess how long tasks 533 00:25:22,360 --> 00:25:23,640 could and should take. 534 00:25:23,640 --> 00:25:26,240 When we manage our time, 535 00:25:26,240 --> 00:25:27,840 guide our emotions, 536 00:25:27,840 --> 00:25:31,400 and make sure our thoughts are helping instead of hindering us, 537 00:25:31,400 --> 00:25:36,080 we’ll have more energy and find it easier to face the tasks before us. 538 00:25:36,080 --> 00:25:39,360 After our minds are managed, 539 00:25:39,360 --> 00:25:42,080 we face the peak of the pyramid, 540 00:25:42,080 --> 00:25:43,520 spiritual energy. 541 00:25:43,520 --> 00:25:45,800 This isn’t a religious tier; 542 00:25:45,800 --> 00:25:46,240 rather, 543 00:25:46,240 --> 00:25:52,360 it encourages us to understand our core values and to align our actions with 544 00:25:52,360 --> 00:25:53,280 those values. 545 00:25:53,280 --> 00:25:54,360 For example, 546 00:25:54,360 --> 00:26:00,680 a person who values helping people might do excellently in healthcare jobs but 547 00:26:00,680 --> 00:26:05,800 flounder horribly in sales jobs because their values are met in one career path 548 00:26:05,800 --> 00:26:07,440 but not in the other. 549 00:26:07,440 --> 00:26:13,360 The spiritual tier is about finding purpose and passion in what we do, 550 00:26:13,360 --> 00:26:16,480 which are the best motivators that exist. 551 00:26:16,480 --> 00:26:20,760 They only occur when our actions are aligned with our core values. 552 00:26:20,760 --> 00:26:24,320 To capture and increase spiritual energy, 553 00:26:24,320 --> 00:26:29,040 we must seek activities that get us closer to our core values and passions, 554 00:26:29,040 --> 00:26:31,560 and avoid activities that do the opposite. 555 00:26:31,560 --> 00:26:35,120 When we’re doing what we feel is important, 556 00:26:35,120 --> 00:26:39,640 there is strong motivation to keep going and to feel proud and validated when 557 00:26:39,640 --> 00:26:41,000 we accomplish tasks. 558 00:26:41,000 --> 00:26:43,120 Physical, 559 00:26:43,120 --> 00:26:44,160 emotional, 560 00:26:44,160 --> 00:26:44,840 mental, 561 00:26:44,840 --> 00:26:50,760 and spiritual energy are all part of the first principle of energy management. 562 00:26:50,760 --> 00:26:54,480 When we attain everything the pyramid implies, 563 00:26:54,480 --> 00:26:56,600 we’re certain to be bursting with energy, 564 00:26:56,600 --> 00:27:00,720 but we won’t yet know how to direct and manage that energy effectively. 565 00:27:00,720 --> 00:27:01,320 In fact, 566 00:27:01,320 --> 00:27:05,880 we may be so enthusiastic about what we’re doing that we risk burnout. 567 00:27:05,880 --> 00:27:08,160 How do we avoid that? 568 00:27:08,160 --> 00:27:12,360 With the second principle - every time we use energy, 569 00:27:12,360 --> 00:27:14,880 we must also allow for its renewal. 570 00:27:14,880 --> 00:27:16,560 No one, 571 00:27:16,560 --> 00:27:19,120 no matter how much energy they possess, 572 00:27:19,120 --> 00:27:22,200 can keep going at full bore forever. 573 00:27:22,200 --> 00:27:24,360 Rest is necessary, 574 00:27:24,360 --> 00:27:26,240 not just for our physical bodies, 575 00:27:26,240 --> 00:27:28,840 but also for our minds and hearts. 576 00:27:28,840 --> 00:27:31,400 When we don’t take a break from what we do, 577 00:27:31,400 --> 00:27:34,200 we eventually become stressed out and frustrated; 578 00:27:34,200 --> 00:27:38,760 these negative emotions are often accompanied by negative thoughts. 579 00:27:38,760 --> 00:27:41,440 Both will sap energy quickly. 580 00:27:41,440 --> 00:27:43,040 To prevent this, 581 00:27:43,040 --> 00:27:47,040 we must disengage regularly so that our minds can heal. 582 00:27:47,040 --> 00:27:48,920 Overuse, 583 00:27:48,920 --> 00:27:50,880 even overuse of energy, 584 00:27:50,880 --> 00:27:54,840 leads to destruction of the resource that’s being overused. 585 00:27:54,840 --> 00:27:58,000 Rest is what allows us to heal and grow stronger. 586 00:27:58,000 --> 00:28:01,120 Contrasting with the second principle, 587 00:28:01,120 --> 00:28:06,080 the third principle of energy management reminds us that pushing past our 588 00:28:06,080 --> 00:28:08,200 limits is necessary for growth. 589 00:28:08,200 --> 00:28:10,880 We can’t just sit idly, 590 00:28:10,880 --> 00:28:13,480 work repetitively and consistently, 591 00:28:13,480 --> 00:28:14,640 and expect to improve. 592 00:28:14,640 --> 00:28:18,440 We must regularly challenge ourselves if we want to grow. 593 00:28:18,440 --> 00:28:21,640 Dancers know this very well. 594 00:28:21,640 --> 00:28:25,720 Everyone shows up to their first class barely able to point their toes. 595 00:28:25,720 --> 00:28:31,120 But pushing allows muscles to grow stronger and the body to take new forms. 596 00:28:31,120 --> 00:28:35,760 Sometimes it takes years of persistent effort to reach our true goals, 597 00:28:35,760 --> 00:28:40,600 but the way to get there is always by setting up a challenge and getting closer 598 00:28:40,600 --> 00:28:42,080 and closer as our bodies, 599 00:28:42,080 --> 00:28:43,240 emotions, 600 00:28:43,240 --> 00:28:44,000 minds, 601 00:28:44,000 --> 00:28:45,520 and spirits allow. 602 00:28:45,520 --> 00:28:51,400 Even nonphysical tasks require us to push ourselves into discomfort, 603 00:28:51,400 --> 00:28:54,960 as anyone who’s done a bit of public speaking will know. 604 00:28:54,960 --> 00:28:57,920 Most are terrified the first few times, 605 00:28:57,920 --> 00:29:01,480 and often that terror is discernible to the audience. 606 00:29:01,480 --> 00:29:02,840 Speakers will shake, 607 00:29:02,840 --> 00:29:03,680 stutter, 608 00:29:03,680 --> 00:29:06,920 and go over sections of their speech multiple times. 609 00:29:06,920 --> 00:29:08,360 At first, 610 00:29:08,360 --> 00:29:10,600 it feels like it will never get better, 611 00:29:10,600 --> 00:29:16,040 but persistence makes the nervous speaker reattempt their task despite the 612 00:29:16,040 --> 00:29:16,640 difficulty. 613 00:29:16,640 --> 00:29:17,880 Slowly, 614 00:29:17,880 --> 00:29:20,040 giving speeches becomes easier. 615 00:29:20,040 --> 00:29:20,680 Eventually, 616 00:29:20,680 --> 00:29:24,320 the truly persistent will discover that it’s an enjoyable activity. 617 00:29:24,320 --> 00:29:30,000 But none of that is possible without feeling spurred on to succeed by the 618 00:29:30,000 --> 00:29:31,320 challenge of public speaking. 619 00:29:31,320 --> 00:29:33,280 At every level, 620 00:29:33,280 --> 00:29:38,560 we benefit from challenging ourselves and pushing ourselves into new and 621 00:29:38,560 --> 00:29:39,880 difficult circumstances. 622 00:29:39,880 --> 00:29:42,240 The fourth, 623 00:29:42,240 --> 00:29:42,720 and final, 624 00:29:42,720 --> 00:29:47,840 principle of energy management states that we must create energy rituals to 625 00:29:47,840 --> 00:29:49,520 sustain full engagement. 626 00:29:49,520 --> 00:29:53,400 Despite the human ability to think and choose, 627 00:29:53,400 --> 00:29:56,080 most of our actions are based on habit. 628 00:29:56,080 --> 00:29:57,600 What we do, 629 00:29:57,600 --> 00:29:59,240 we usually don’t think about. 630 00:29:59,240 --> 00:30:01,440 What we have to think about, 631 00:30:01,440 --> 00:30:02,640 we usually don’t do, 632 00:30:02,640 --> 00:30:04,400 at least not for very long! 633 00:30:04,400 --> 00:30:10,280 That means it’s essential to transform energy-sustaining practices into 634 00:30:10,280 --> 00:30:14,760 persistent activities so we don’t have to remember or talk ourselves into 635 00:30:14,760 --> 00:30:15,320 helpful habits. 636 00:30:15,320 --> 00:30:19,200 This will come as no surprise to anyone who’s dieted in their life; 637 00:30:19,200 --> 00:30:20,360 generally speaking, 638 00:30:20,360 --> 00:30:26,160 any short-term starvation will lead to eating in our habitual way once we shed 639 00:30:26,160 --> 00:30:26,600 the weight. 640 00:30:26,600 --> 00:30:28,680 What happens next? 641 00:30:28,680 --> 00:30:30,240 The weight comes back, 642 00:30:30,240 --> 00:30:32,160 and we have to diet again. 643 00:30:32,160 --> 00:30:35,080 This pattern is particularly damaging, 644 00:30:35,080 --> 00:30:38,920 as each time we fail to make a real and lasting change in our life, 645 00:30:38,920 --> 00:30:43,680 the return of the old actions and their consequences feels more and more 646 00:30:43,680 --> 00:30:44,280 inevitable. 647 00:30:44,280 --> 00:30:46,720 It’s not inevitable, 648 00:30:46,720 --> 00:30:49,880 but avoiding the trap involves making real, 649 00:30:49,880 --> 00:30:51,680 permanent changes. 650 00:30:51,680 --> 00:30:55,200 The new way has to be sustainable; 651 00:30:55,200 --> 00:30:56,120 in short, 652 00:30:56,120 --> 00:30:57,840 it has to become a habit. 653 00:30:57,840 --> 00:31:04,080 Two months of consistently performing any action will generally turn it into a 654 00:31:04,080 --> 00:31:04,080 habit, 655 00:31:04,080 --> 00:31:05,680 but until we reach that point, 656 00:31:05,680 --> 00:31:09,560 we have to put active effort into creating a new routine. 657 00:31:09,560 --> 00:31:13,560 We must make a choice not to eat certain foods, 658 00:31:13,560 --> 00:31:14,720 to exercise, 659 00:31:14,720 --> 00:31:17,320 or to drink a certain amount of water. 660 00:31:17,320 --> 00:31:20,720 But commitment and consistency are only needed at first. 661 00:31:20,720 --> 00:31:21,760 Eventually, 662 00:31:21,760 --> 00:31:23,440 thinking becomes unnecessary; 663 00:31:23,440 --> 00:31:26,400 we will have the rituals in place to be healthy, 664 00:31:26,400 --> 00:31:26,760 happy, 665 00:31:26,760 --> 00:31:28,080 and effective at our work. 666 00:31:28,080 --> 00:31:32,800 Once we have the habits to maximize our productivity, 667 00:31:32,800 --> 00:31:37,920 and once we become used to challenging ourselves and resting to recharge our 668 00:31:37,920 --> 00:31:38,240 batteries, 669 00:31:38,240 --> 00:31:42,240 it becomes easier to direct our energy in any way we need. 670 00:31:42,240 --> 00:31:44,280 When we have enough energy, 671 00:31:44,280 --> 00:31:48,560 even the tasks we like to avoid become easy to face. 672 00:31:48,560 --> 00:31:51,160 Takeaways - 673 00:31:51,160 --> 00:31:54,440 •It’s not that self-discipline, 674 00:31:54,440 --> 00:31:56,120 habitualized behaviors, 675 00:31:56,120 --> 00:32:00,280 and intentional and analytical thinking are useless endeavors. 676 00:32:00,280 --> 00:32:01,160 No, 677 00:32:01,160 --> 00:32:04,040 these are some of the best changes you can make to your life. 678 00:32:04,040 --> 00:32:06,800 But you won’t be able to learn or implement them, 679 00:32:06,800 --> 00:32:09,240 or benefit from them in any way, 680 00:32:09,240 --> 00:32:12,320 unless you simply possess enough energy to use them. 681 00:32:12,320 --> 00:32:17,000 •Energy is the battery for all our thoughts and behaviors. 682 00:32:17,000 --> 00:32:17,560 Without it, 683 00:32:17,560 --> 00:32:19,280 no other tactics, 684 00:32:19,280 --> 00:32:20,120 techniques, 685 00:32:20,120 --> 00:32:21,600 or tips will matter. 686 00:32:21,600 --> 00:32:27,600 This is essentially a real-life application of the concept of multiplying by 687 00:32:27,600 --> 00:32:28,080 zero. 688 00:32:28,080 --> 00:32:31,800 If your mathematical equation includes a zero, 689 00:32:31,800 --> 00:32:34,960 that means the overall result will be zero. 690 00:32:34,960 --> 00:32:39,800 This is another way of saying that energy is often the weakest link in the 691 00:32:39,800 --> 00:32:40,160 chain, 692 00:32:40,160 --> 00:32:43,960 and it is also the most fragile and elusive. 693 00:32:43,960 --> 00:32:45,400 It’s important. 694 00:32:45,400 --> 00:32:50,320 •The energy pyramid is a helpful way to think about the role of energy and 695 00:32:50,320 --> 00:32:51,560 how to manage it. 696 00:32:51,560 --> 00:32:55,440 It has four tiers that depend on each other - physical, 697 00:32:55,440 --> 00:32:56,560 emotional, 698 00:32:56,560 --> 00:32:57,400 mental, 699 00:32:57,400 --> 00:32:58,520 and spiritual. 700 00:32:58,520 --> 00:33:01,840 It lays out a blueprint we will follow for the rest of the book. 701 00:33:01,840 --> 00:33:07,520 The energy pyramid also dictates that we must rest sufficiently or risk 702 00:33:07,520 --> 00:33:07,880 burnout, 703 00:33:07,880 --> 00:33:12,840 and at the same time make sure we are challenging ourselves and pushing our 704 00:33:12,840 --> 00:33:15,080 limits to increase our energy capacity. 705 00:33:15,080 --> 00:33:20,560 •One way to cultivate greater physical energy is to start every day with an 706 00:33:20,560 --> 00:33:22,200 intense seven-minute workout. 707 00:33:22,200 --> 00:33:24,160 This wakes up your body, 708 00:33:24,160 --> 00:33:25,760 boosts energy levels, 709 00:33:25,760 --> 00:33:28,560 and gets you started on the right foot for the day. 710 00:33:28,560 --> 00:33:29,600 This has been 711 00:33:29,600 --> 00:33:32,040 Have More Energy. A Blueprint for Productivity, 712 00:33:32,040 --> 00:33:32,440 Focus, 713 00:33:32,440 --> 00:33:38,160 and Self-Discipline—for the Perpetually Tired and Lazy (Think Smarter, 714 00:33:38,160 --> 00:33:41,840 Not Harder Book 8) Written by 715 00:33:41,840 --> 00:33:48,680 Peter Hollins, narrated by russell newton.