The Way We're Working Isn't Working

1. Energy, not time, is the fundamental currency of high performance

The way we're working isn't working, in our own lives or for organizations.

Paradigm shift needed. The traditional approach of working longer hours and multitasking is counterproductive. Instead, we should focus on managing our energy across four dimensions:

• Physical: Sustainability through nutrition, exercise, sleep, and rest
• Emotional: Security through positive emotions and relationships
• Mental: Self-expression through focus and cognitive function
• Spiritual: Significance through purpose and values alignment

By optimizing these energy sources, we can achieve sustainable high performance without burning out. This approach allows us to accomplish more in less time, with greater satisfaction and well-being.

2. Manage your energy by oscillating between spending and renewal

We're not meant to operate in the same way machines do: at high speeds, for long periods of time, running multiple programs at the same time.

Embrace natural rhythms. Our bodies are designed to pulse between energy expenditure and recovery. This oscillation occurs in various cycles:

• Ultradian rhythm: 90-120 minute cycles of high-to-low alertness throughout the day
• Circadian rhythm: 24-hour sleep-wake cycle
• Infradian rhythm: Longer cycles such as menstrual or seasonal changes

To optimize performance:

• Work in focused 90-minute sprints
• Take regular breaks for recovery and renewal
• Get 7-8 hours of sleep nightly
• Take vacations to recharge fully

By aligning with these natural rhythms, we can sustain high energy and avoid burnout.

3. Build positive rituals to make lasting behavioral changes

We are creatures of habit. Ninety-five percent of our behaviors occur automatically, unconsciously or in reaction to an external demand.

Harness the power of habits. Willpower alone is insufficient for lasting change. Instead, create highly specific positive rituals that become automatic over time. To build effective rituals:

1. Focus on one or two changes at a time
2. Be precise and specific about the behavior
3. Tie the new behavior to a specific time and place
4. Start small and build incrementally
5. Expect and plan for resistance

Examples of effective rituals:

• A morning workout routine
• Regular breaks every 90 minutes
• A nightly wind-down routine for better sleep

By transforming desired behaviors into automatic habits, we can sustain positive changes with less effort.

4. Physical energy is the foundation of all energy

If physical energy is the foundation of all dimensions of energy, sleep is the foundation of physical energy.

Prioritize physical well-being. Our physical state profoundly affects our emotional, mental, and spiritual energy. To optimize physical energy:

Sleep:

• Aim for 7-8 hours nightly
• Maintain consistent sleep-wake times
• Create a relaxing pre-sleep routine

Nutrition:

• Eat small, frequent meals to maintain stable blood sugar
• Focus on complex carbohydrates, lean proteins, and healthy fats
• Stay hydrated throughout the day

Exercise:

• Engage in regular cardiovascular exercise
• Incorporate strength training 2-3 times per week
• Take movement breaks throughout the day

By prioritizing these physical foundations, we create a solid base for high performance in all areas of life.

5. Emotional energy drives performance and relationships

How we feel profoundly influences how we perform.

Cultivate positive emotions. Our emotional state affects our cognitive abilities, decision-making, and interpersonal relationships. To optimize emotional energy:

1. Increase self-awareness of emotional states
2. Practice shifting from negative to positive emotions
3. Build strong, supportive relationships
4. Express appreciation and gratitude regularly
5. Develop resilience through reframing and stress management techniques

Leaders should focus on creating a positive emotional climate by:

• Modeling positive behaviors
• Recognizing and appreciating employees
• Fostering trust and psychological safety

By managing our emotional energy effectively, we can enhance performance, creativity, and collaboration.

6. Mental energy determines focus and cognitive function

Absorbed focus is a capacity like any other. Much like a muscle, it gets stronger with practice and weaker when it is not exercised.

Train your attention. In our distraction-filled world, the ability to focus is a crucial competitive advantage. To optimize mental energy:

1. Work in focused sprints of 90-120 minutes
2. Take regular breaks to recharge
3. Practice mindfulness and meditation
4. Limit multitasking and distractions
5. Engage in deliberate practice to build expertise

Techniques for improving focus:

• The Pomodoro Technique: 25 minutes of focused work followed by a 5-minute break
• Digital detoxes: Regular periods of disconnection from technology
• Single-tasking: Focusing on one task at a time without switching

By strengthening our capacity for focused attention, we can enhance productivity, creativity, and decision-making.

7. Spiritual energy provides motivation and purpose

Spiritual energy is the uniquely powerful source of energy we derive from deeply held values and a clear sense of purpose beyond our self-interest.

Connect with your values. Spiritual energy fuels passion, perseverance, and commitment. To optimize spiritual energy:

1. Define your core values and purpose
2. Align your daily actions with your values
3. Regularly reflect on your life's direction
4. Contribute to something larger than yourself
5. Practice gratitude and cultivate meaning in everyday experiences

Questions for reflection:

• What do I stand for?
• What gives my life meaning?
• How can I make a positive impact on others?

By tapping into our spiritual energy, we can find deeper fulfillment and sustain motivation in the face of challenges.

8. Organizations must invest in employee energy to drive sustainable performance

An organization that invests in its people across all dimensions of their lives and rallies them around an inspiring purpose is actually investing in itself.

Create energizing cultures. Organizations that prioritize employee well-being and engagement outperform those focused solely on time and productivity metrics. To build an energy-centric organization:

1. Model energy management from the top down
2. Create policies that support work-life balance
3. Provide resources for physical, emotional, mental, and spiritual renewal
4. Foster a culture of trust, appreciation, and purpose
5. Measure and reward outcomes rather than hours worked

Organizational practices to consider:

• Flexible work arrangements
• On-site fitness facilities or wellness programs
• Quiet spaces for rest and renewal
• Regular team-building and purpose-driven activities

By investing in employee energy, organizations can drive innovation, engagement, and sustainable high performance.

9. Align your actions with your values for greater fulfillment and impact

The best evidence of an organization's values and purpose is to consider the behavior of its leaders.

Walk the talk. True fulfillment and impact come from aligning our actions with our deeply held values and purpose. To create this alignment:

1. Regularly reflect on your values and purpose
2. Identify gaps between your ideals and your current behavior
3. Create specific action plans to close these gaps
4. Seek feedback and accountability from others
5. Celebrate progress and learn from setbacks

Questions for leaders:

• How well do my actions reflect the values I espouse?
• Am I creating an environment that allows others to live their values?
• What changes can I make to better embody our organization's purpose?

By consistently aligning our actions with our values, we not only find greater personal fulfillment but also inspire and empower others to do the same.

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Last updated: November 2, 2024