Manage your Energy
Andre Ribeiro, MCC
Executive Coach and Leadership Coach| ICF Mentor Coach | Family Business Coaching
The traditional approach to productivity focused on time management, with numerous books and training programs emphasizing this key concept in leadership development. In their 2012 Harvard Business Review article, Tony Schwartz and Jim Loehr introduced a paradigm shift "Manage Your Energy, Not Your Time" and later expanded on this idea in their groundbreaking book, "The Power of Full Engagement." They proposed that instead of merely squeezing more tasks into our day, we should focus on optimizing our energy to achieve peak performance and well-being. This new perspective emphasizes the importance of managing physical, emotional, mental, and spiritual energy to sustain high performance and lead a more fulfilling life.
Energy Management vs. Time Management
Time is a finite resource and energy can be expanded and renewed. Focusing solely on time management can lead to burnout and decreased productivity. Instead, Schwartz and Loehr introduce the energy pyramid, a model that emphasizes the importance of managing energy across four levels: physical, emotional, mental, and spiritual.
The Energy Pyramid
The Energy Pyramid illustrates how different types of energy support each other and are crucial for full engagement:
- Physical Energy: The foundation of the pyramid -> Sleep, Nutrition, and physical activity.
- Emotional Energy: Quality of emotions and relationships.
- Mental Energy: Focus, it involves our ability to focus, think clearly, and be creative. Mental energy is influenced by our ability to manage distractions and maintain concentration.
- Spiritual Energy: Sense of purpose and values. It is the energy that drives you to pursue your goals and align our actions with our values.
Each level of the pyramid is interconnected, and neglecting one can impact the others. For instance, poor physical health can lead to emotional instability and reduced mental clarity.
The Mindset of the Corporate Athlete
Schwartz and Loehr introduce the idea of the corporate athlete, suggesting that executives and professionals should train like athletes to achieve sustained high performance. This involves not only physical training but also emotional, mental, and spiritual conditioning.
Energy Expenditure and Renewal
One of the key principles in Energy Management is the concept of oscillation—the rhythmic expenditure and renewal of energy. This is what we are doing all the time. Just like athletes, you need to balance periods of intense activity with periods of rest and recovery. This approach helps prevent burnout and maintains high performance over the long term.
The Role of Circadian Rhythms
Understanding and respecting our circadian rhythms—the natural 24-hour cycles that regulate our sleep-wake patterns and other bodily functions—is essential for effective energy management. Aligning our activities with these rhythms can enhance our energy levels and overall well-being.
Circadian rhythms act as our internal biological clock, influencing various physiological processes throughout the day and night. These rhythms are primarily regulated by light exposure, which signals our brain to produce hormones like melatonin that help us sleep, and cortisol that helps us wake up and stay alert.
Cycles of Energy During the Day and Night
Most people experience natural fluctuations in energy levels throughout the day, which are closely tied to their circadian rhythms. Typically, there are two peaks of alertness: one in the morning and another in the early evening
Here's a closer look at these cycles:
- Morning Peak: For many, energy levels are highest in the morning, usually a couple of hours after waking up. This is often the best time for focused work, exercise, or other demanding tasks
- Afternoon Slump: A common dip in energy occurs in the early afternoon, often between 2 PM and 4 PM. This slump can be attributed to natural decreases in cortisol levels and the body's post-lunch digestion process
- Evening Peak: Some people experience a second wind in the early evening, which can be a good time for creative activities or light exercise
Importance of Circadian Rhythms
Circadian rhythms not only influence our sleep-wake cycles but also affect other bodily functions such as hormone release, digestion, and body temperature
. Disruptions to these rhythms, such as irregular sleep patterns or exposure to artificial light at night, can lead to decreased energy levels, impaired cognitive function, and overall health issues.
Managing Energy with Circadian Rhythms
To optimize energy levels, it's important to align daily activities with your natural circadian rhythms. Here are some tips:
- Morning Routine: Start your day with exposure to natural light to help regulate your circadian clock. Engage in activities that require high concentration and energy during your morning peak
- Afternoon Strategies: Combat the afternoon slump by taking short walks, staying hydrated, and consuming balanced meals that avoid sugar spikes
- Evening Routine: Wind down with relaxing activities and limit exposure to screens and bright lights to prepare your body for sleep
By understanding and respecting your circadian rhythms, you can manage your energy more effectively, leading to improved productivity and overall well-being.
Conclusion
Managing your energy, not your time, is a transformative approach to productivity and well-being. By focusing on the four types of energy and balancing energy expenditure with renewal, you can achieve sustained high performance and lead a more fulfilling life. Additionally, understanding and aligning with your circadian rhythms can further enhance your energy management. Embrace the mindset of the corporate athlete, prioritize your energy, and respect your natural cycles to unlock your full potential.
Articles by André Ribeiro:
André Ribeiro is an executive and leadership coach with Master Certified Coach awarded by the International Coaching Federation (ICF) and Senior Practitioner by the European Mentoring and Coaching Council (EMCC).
He is a leadership coach with governments, armed forces, NGOs and leading companies such as Accenture, Airbus, AB InBev, Activision Blizzard, Altice, Bayer, BBVA, BCG, Blackrock, Bosch, BP, Burger King, Capita, Caterpillar, Chevron, Center for Creative Leadership, Chanel, Colgate Palmolive, Dentsu, Disney, DHL, Deutsch Bank, Google, GSK, IBM, IKEA, Intel, Intuit, Jeronimo Martins, Kraft Heinz, Nestle, Nike, Marriott, Meta, Metlife, Monsanto, Nokia, NHS, Novartis, Groupe Publicis, Qualcomm, Ramboll, Pfizer, Philip Morris International, PwC, Roche, Santander, Salesforce, Syngenta, Stanford Graduate School of Business, Saudi Aramco, TikTok, VMWare, World Health Organisation / United Nations, US Air Force, Visa, Workday.