(More on Energy Management cont. 7)
Indicators of Poor Energy Management
- missing meals
- overeating
- drug abuse, eg alcohol
- overweight
- failure to express appreciation to others
- struggling to focus on one thing at a time
- not spending enough time on activities that give you a sense of purpose or meaning and/or with people you like like friends, family, etc
- working longer and longer hours
- inadequate sleep in both quantity and quality
- not controlling your emotions
- multitasking
- lunging from crisis to crisis
- allowing for distractions, interruptions, etc.
Activities to improve energy management
- get adequate sleep (quality and quantity)
- reduce drug consumption, like alcohol
- exercise regularly
- if overweight, lose weight
- spend more time with family, friends and working on hobbies
- have regular intermittent breaks during work hours (
- commune with nature
- eat healthy, nutritious food
- have regular meals
- work fewer hours, etc
An example selected of energy interventions by students
| Energy Dimension |
Energy Intervention | Examples |
| Physical | Sleep | - get a regular sleep/wake cycle - regulate sleep patterns around 8 hours per day - go to sleep and wake up at the same time each day |
| Nutrition | - add fruit and water to usual coffee and pastry diet - eat breakfast every morning - eat more consistent small meals to avoid post-meal energy crash that generally follows overeating - bring mixed nuts and dried fruits to boost energy during the day - drink more water |
|
| Exercise | - go for a walk or run - get regular exercise (running, walking, bike riding, swimming, etc) - join a gym |
|
| Mental | Multi-tasking (stop) | - curb this habit by allocating set times to visit social media, messaging, etc - turn mobile to silent - focus on one task at a time |
| Take a break | - organise to take a short break every 90 to 120 minutes | |
| Emotional | Be positive | - in every situation appreciate the positives before the negative |
| Show appreciation | - help somebody and/or do a random act of kindness, eg buy somebody a gift to show your appreciation, etc | |
| Spiritual | Show gratitude | - recorded 3 things you are grateful for - use a gratitude journal |
| Create meaning | - regularly review your goals (short-term, medium-term & long-term) | |
| General | Self-awareness | - undergo psychometric testing like Myers-Briggs assessment - realise your strengths and weaknesses |
(main source: Gretchen M Spreitzer et al, 2011)
NB It is best to adapt your intervention(s) to fit with your interests and needs.
Additionally, be wary of energy enhancement strategies, such as sugary snacks or energy drinks; they are only short-term fixes that will not necessarily create sustainable energy for high performance.
Need to be aware of the impact of changing routines, like jobs, home, etc; these can break established routines and result in reverting to bad habits.
Need to understand the social desirability bias that occurs when people may be hesitant to identify their activities - they may feel embarrassed to share something private or inappropriate; a safe, non-judgemental environment is essential.