The writing structure of the book is "total"-"points"-"total"+practice. The structure and summary are very incisive, and the practice and case parts are also very detailed, so you can follow the practice and collect information.
Energy refers to the ability to do things.
Energy & a revolutionary breakthrough in time management: managing energy, not time, is the basis of efficient performance.
Manage energy well: establish ritual habit (sop) and restore positive energy (much like intermittent exercise of HIIT).
First, the core idea
1. Manage energy, not time.
2. Full devotion is: efficient, healthy and happy.
3. Manage energy like a professional athlete.
Second, devote yourself wholeheartedly.
Four sources of energy: physical strength, emotion, thinking and will.
Pendulum movement: energy reserves will be consumed, and regular replenishment can balance consumption and break through the comfort zone.
Positive ritual habits
Third, the steps of energy training
1. Dominate energy according to values
2. Face the reality: Who are you? Collect data for evaluation
Step 3 put it into action
Skilled energy management is the foundation of high efficiency, health and happiness. Do a good job in personal experience management, but Hu is to mobilize energy, concentrate, invest energy and develop the team. Only by effective energy management of individuals and groups can we achieve full devotion.
Full devotion: it requires physical activity, emotional linkage and concentrated thinking, far exceeding the will of personal short-term interests. It means looking forward to work in the morning, going home happily at night, and drawing a clear line between work and private life. This means that you should devote yourself to the matter at hand, whether it's coping with work challenges, managing the team, spending time with your lover or having fun.
This state is really great. I am remembering that sometimes when I concentrate on writing a copy, when I concentrate on fitness, when I travel and enjoy wholeheartedly, I am open, efficient, enjoyable and tireless.
Principle 1: Full participation requires mobilizing four independent and interrelated energy sources: physical strength, emotion, thinking and will.
Principle 2: Because over-use and under-use will weaken energy, we must update energy from time to time to balance consumption.
Principle 3: In order to improve your ability, you must break through your usual limits and imitate athletes for systematic training.
Principle 4: Positive energy ritual habits, that is, detailed and specific energy management methods, are the key to full commitment and efficient performance. There are three steps to ensure lasting change: setting goals (ideal self), facing reality (collecting information, actual self) and putting them into action (action to narrow the gap between ideal and actual self).
Physical fitness is the most basic energy source of life; Physical energy is obtained through the chemical interaction between central enterprises and glucose; The two most critical regulatory factors that affect health are breathing and diet.
Health improvement to-do list:
1. Prolonging breathing time is beneficial to energy recovery (meditation is beneficial to self-discipline and energy gathering). Spend 5- 10 minutes meditating every morning.
2. Eating 5-6 meals a day with low calorie and high nutrition can continuously supplement glucose and necessary nutrition for the body.
(1 Choose foods with low sugar content for breakfast, such as whole grains, protein and low-sugar fruits-apples, strawberries and pears, and eat them early; You can eat some fruits or 200-calorie energy bars at 2 10; 3 Eat full at noon, 5-6 minutes full; 4 you can eat some nuts or yogurt in the afternoon; 5 eat less dinner)
3, at least 5 cups of 250 ml of water every day, water is a key element of effective body management.
Most people need 7-8 hours of sleep every night to function normally. Early to bed and early to rise can optimize performance.
5. Intermittent training is more effective than steady training in physical exercise and more efficient in physical recovery. Aerobic and anaerobic combined exercise at least three times a week.
6. In order to keep full devotion, you must work for 90- 120 minutes and rest for 15 minutes.
7. Don't read simple novels, play mobile phones or watch movies before going to bed. Choose some difficult reading materials to refresh yourself.
Physical energy is the fuel to ignite emotional skills and talents. In order to play the best level, we must mobilize positive and happy emotions, joy, challenges, adventures and opportunities.
The significance of EQ is to skillfully control emotions to maintain positive energy and ultimately serve the whole soul.
The key factors of positive emotional energy are: self-confidence, self-control, social skills and * * * emotions. Generally speaking, it means patience, openness, trust and joy. If you want to mobilize emotional muscles to shape the best performance, you need to establish a balance between regular use and intermittent recovery.
When our emotional muscles are weak and can't meet the requirements of life, such as lack of self-confidence or patience, we should systematically train them through a certain mode to make them have the ability to withstand pressure beyond the current level and wait for recovery and regeneration.
Physical fitness and emotional energy are inseparable. If the pressure is doubled and the physical strength is insufficient, we will have a sense of urgency, that is, the pressure is doubled, but the fuel of the body is decreasing day by day, resulting in anxiety and depression.
Emotional management to-do list
1, maintaining positive communication is the core of effective management: positive emotions can effectively dominate individual performance and influence the team. The relationship between employees and their immediate superiors can determine Yuan's work efficiency more than other factors. Employees' work motivation includes feeling concerned, praised and encouraged by supervisors or other colleagues.
Encourage and praise your family, friends, colleagues and yourself.
2. How to get positive emotions:
1 All activities that can bring enjoyment, satisfaction and security can stimulate positive emotions.
For myself, my interests are: singing, dancing, making out, reading, photography, watching movies, visiting museums, and organizing friends' parties regularly (these hobbies should be listed as a sense of ritual, and the time devoted to them should be sacred).
3. The richer the source of emotional recovery, the richer the connotation of the month, the more it can replenish energy reserves and the better its resilience.
4. Let interpersonal relationships promote energy regeneration.
1 Maintaining a healthy friendship can bring positive emotional experience and renewal.
Make at least one good friend in the working environment: pay and return, talk and listen, and cherish others as much as you are cherished by others.
3 pairing growth, financial pairing in life growth, work tutor and so on.
5, "sandwich" criticism (family, colleagues)
1 Sincerely give positive comments on employees' performance.
Criticize in the form of discussion rather than preaching
End with encouragement.
The key to optimizing thinking includes thinking preparation, establishing vision, positive self-suggestion, efficient time management and creativity.
Thinking also needs to balance consumption and regeneration. The secret of staying focused and optimistic is to change the thinking channel intermittently to achieve the effect of energy rest and regeneration.
Physical exercise can promote cognitive ability.
Optimism helps to restore energy. To improve creativity, you can clear your brain regularly, switch your thinking, constantly challenge your openness, exercise regularly, and cultivate your concentration: exercise, strictly arrange time, and arrange periodic rest for your brain.
Thinking practice to-do list:
1, thinking about the day's work and challenges on the way to work (list tasks)
2. Daily March Summary: Is there any progress today? What are the achievements? What can be done better?
3. Daily diaries and time records
4. Go to the company 15mins every morning to list the matters to be handled and the list.
Any food that can ignite the human spirit is conducive to full devotion and is the best performance of gold. The key driving force of will and energy lies in personality-if a person has his own goals in life, even in the face of difficulties and personal sacrifice, his courage and belief will spare no effort.
Establish your own principles and the quality of envelopes, set goals and practice them one by one (action list | Jiande). See Franklin's autobiography.
The source of will and energy is the value orientation and goal beyond personal interest.
Will is limited and consumes energy. Used on sharp knives.
"Energy recommendation" is highly recommended. The second part will introduce the energy management training system, which I think is quite practical.