ManageYour Energy,
NotYour Time.
Effective strategies for a more
productive day!
Presented by NIFS
Wellness Staff
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Presentation Outline
1
Key Learning Objectives
Who, What, When, Where, and How
5
Physical
6
Mental
Emotional
Family
2
Life in the Fast Lane: Energy Audit
3
Personal Energy
The Four Dimensions
7
4
Goals, Objectives, Strategies, and
Tactics
8
Attention Deficit Productivity Monster
Incorporate techniques used by leading businesses
and organizations
9
Strategy and Tactics: Lead by Example
Strategy and Tactics: Reboot your Will Power
Strategy and Tactics: The Art of Self-Control
Strategy and Tactics: Home is where the
is.
Final Thoughts
“Unless a variety of opinions are laid before us, we
have no opportunity of selection, but are bound of
necessity to adopt the particular view which may
have been brought forward.”
-Herodotus
2
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Key Learning Objectives
Who, What, When, Where, and How

YOU
Physical
•Learn about
the four dimensions of personal energy.
to avoid the work-induced Attention Deficit
productivity monster.

Mental
•Create
rituals that regularly replenish physical,
emotional, and mental energy.
•How
to stay focused, organized, and patient.
•How to become more productive and become
a leader among peers.

PERSONAL POWER
•How
Emotional
•How
to defuse negative emotions such as
irritability, impatience, anxiety, and insecurity.
•Learn from upsetting situations by learning how to change your
perception.
•How

to create positive emotions in yourself and others.
Family
•How
to become fully engaged with those who you love.
KNOWLEDGE
“You may not be interested in strategy, but strategy is
interested in you.”
-Leon Trotsky
3
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Life in the Fast Lane
Energy Audit
ARE YOU HEADED FOR AN ENERGY CRISIS? PLEASE CHECK THE STATEMENTS BELOW THAT APPLY TO YOU.
Body
 I don’t regularly get at least seven to eight hours of sleep, and I often wake up feeling tired.
 I frequently skip breakfast, or I settle for something that isn’t nutritious.
 I don’t work out enough (meaning cardiovascular training at least three times a week and strength training at least once a week).
 I don’t take regular breaks during the day to truly renew and recharge, or I often eat lunch at my desk, if I eat at all.
Emotions
 I frequently find myself feeling irritable, impatient, or anxious at work, especially when work is demanding.
 I don’t have enough time with my family and loved ones, and when I’m with them, I’m not always with them.
 I have too little time for the activities that I most deeply enjoy.
 I don’t stop frequently enough to express my appreciation to others or to savor my accomplishments and blessings.
Mind
 I have difficulty focusing on one thing at a time, and I am easily distracted during the day, especially by email.
 I spend much of my day reacting to immediate crises and demands rather than focusing on activities with longer-term value and high
leverage.
 I don’t take enough time for reflection, strategizing, and creative thinking.
 I work in the evenings or on weekends, and I almost never take an email free vacation.
Spirit
 I don’t spend enough time at work doing what I do best and enjoy most.
 There are significant gaps between what I say is most important to me in my life and how I actually allocate my time and energy.
 My decisions at work are most often influenced by external demands than by a strong, clear sense of my own purpose.
 I don’t invest enough time and energy in making a positive difference to others or to the world.
How is your overall energy?
Source: Schwartz, T., (2007) Manage Your Energy, Not Your Time.
Harvard Business School Publishing Corporation. Harvard Business
Review
“Perception is strong and sight weak. In strategy it
is important to see distant things as if they were close
and to take a distanced view of close things.”
-Miyamoto Musashi
4
ManageYour Energy, Not Your Time.
Life in the Fast Lane
Effective strategies for a more productive day!
Attention Deficit Productivity Monster
Attention Deficit Trait (ADT)

Key Elements
Brain
Overload
Created by the environment
Epidemic in organizations
Rapidly growing in adult population
Affects professional and personal life
 Symptoms
Gradually affects
individual
Constantly distracted
Difficulty staying organized
Difficulty setting priorities
Difficulty managing time

Combat + Adapt = Winning
The
four dimensions of personal energy.
“Success doesn’t necessarily come from
breakthrough innovation but from flawless execution.
A great strategy alone won’t win a game or a battle;
the win comes from basic blocking and tackling.”
-Naveen Jain
5
ManageYour Energy, Not Your Time.
Personal Energy
Effective strategies for a more productive day!
The Four Dimensions

Physical
Positional Awareness
Cardiovascular Activity
& Strength
Nutrition
Rest

& Relaxation
Mental
Beliefs
Habits
Memory
Focus

Emotional
Emotional Awareness
Catalyst
for Action
Gratitude

Spiritual
“Any intelligent fool can make things bigger, more
complex, and more violent. It takes a touch of genius
and a lot of courage to move in the opposite
direction.”
-E.F. Schumacher
6
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Goals, Objectives, Strategies, and Tactics
Goals
• General target. Describes what you are trying to achieve.
• Example: Run a Marathon
• Describes what you are specifically going to achieve.
Objective • Example: Run the entire 26.2 miles by 9/18/12.
• General. Describes how you achieve your goals and
objectives.
Strategies • Example: Research and create a race schedule.
Tactics
• Specific. Describes how you achieve your goals and
objectives.
• Example: Purchase a new pair of running shoes, run 3-4
days. per week, become a Wellness Center member and begin
weight-training, research different running techniques and
apply in running workouts.
“Sound strategy starts with having the right goal.”
-Michael Porter
7
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Goals, Objectives, Strategies, and Tactics continued:
Resource Inventory and Trade-off Matrix
Time (168 hours in a week)
50 hours of work
30 hours of sleep
30 hours watching TV
14 hours playing video games
12 hours commuting
10 hours playing saxophone
8 hours for meals
5 hours family time
5 hours bathing/dressing, etc.
2 hours on household chores
2 hours of exercise
Eliminate
• Television watching.
• Playing video games.
Increase
• Quality time with family.
• Exercise.
• Sleep.
• Funds in checking account.
• Knowledge of student loan amount.
Trade-off
Matrix
Decrease
• Time commuting.
• Consistently staying late at work.
Create
• Monthly family outing.
• Student loan debt repayment plan.
• Book club with friends.
“Simplicity and repose are the qualities that measure the true value
of any work of art.”
-Frank Lloyd Wright
8
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Physical
Strategy and Tactics: Lead By example
Kinesthetic
Awareness
Rest &
Relaxation
• Play detective:
Kinesthetic awareness.
• Change position.
• Centered breathing.
Cardio &
Strength
• >3 times per week
• 20-60 minutes per
session.
• Resistance training 2
days per week. 2-3 sets
of 8-12 reps.
Nutrition
• Eat breakfast 7 days per
week.
• Snack every 2-3 hours.
• Light snacks, balanced
in carbs, proteins, and
fats.
• Set earlier bed times.
• Reduce alcohol use.
“What’s the use of running if you are not on the right road.”
-German proverb
9
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Mental
Strategy and Tactics: Reboot Your Will Power
Beliefs
Focus
• Disempowering
beliefs.
• Empowering beliefs.
Habit
• Stick to your rituals.
• Honor your “rules.”
Memory
• Active learning.
• Change position II.
• Set Shifts: Multi-task
through priority.
• Focus on the
outcome.
“Strategy without tactics is the slowest route to victory.
Tactics without strategy is the noise before defeat.”
-Sun Tzu
10
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Emotional
Strategy and Tactics: The Art of Self Control
Emotional
Awareness
• How do you feel?
• Acknowledge positive
triggers.
• Acknowledge negative
triggers.
Catalyst for
Action
Gratitude
• Options: Choose your
emotion.
• Enhance an emotion with
physiological triggers.
• Appreciation for yourself.
• Appreciation for others.
“Accountability in friendship is the equivalent of love
without strategy.”
-Anita Brookner
11
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Family
Strategy and Tactics: Home is where the
Mirrored
Reminders
Family
Mascot
Fully
Engaged
is
• Tangible.
• Self-image.
• Be here.
• Be there.
• Transitional down
time.
• Structured reflection.
“Strategy is about making choices, trade-offs; it’s about
deliberately choosing to be different.”
-Michael Porter
12
ManageYour Energy, Not Your Time.
Effective strategies for a more productive day!
Final Thoughts

Physical
Actively
engage all five senses.
Listen to your body.

Mental
Decide: Go or

Emotional
Remember

No-Go.
what you’re grateful for.
Family
Seeks
ways to continually develop your
 relationships.
Spend quality time with those you love.
“In real life, strategy is actually very straightforward.
You pick a general direction and implement like
hell.”
-Jack Welch
13
Want more?
Strategy and Tactics: Time Saver Services Your Wellness Centers Offer.
Personal Training: Get it all in with our 30-minute option. Train one-on-one with one of our personal trainers.
Need more motivation? Grab a partner and train as a group in a 30-minute semi-private session!
Group Fitness: We offer a variety of 10 to 30-minute free classes in the Wellness Centers.



Tone N Ten: Come dressed as you are and just strap on your tennis shoes. At the Davis Center Wellness Center, we will lead you through a
series of exercises for a total of only 10 minutes.
Buns, Legs and Thighs: Desire lifted glutes, lean legs and toned thighs? Try this 30-minute, lower body strength class offered at the
Holland Park Wellness Center.
Countdown: Offered both at the Davis Center and Holland Park Wellness Centers, this class mixes strength and cardio to give you a
well-rounded workout.
Staff Bios:
Jason Jackson is the Manager of the Wellness Center. He has a degree in Applied Exercise Science from Springfield College and is a certified
Business Analyst, certified in Health Club Management, certified Post-Rehabilitative Exercise Specialist, Sports Psychology Coach, ACSM certified
Health Fitness Specialist and Personal Trainer. Jason has been working within the health and fitness field for 12 years. He can teach for all fitness
levels and his favorite classes to teach are Arms, Back and Chest (ABC) and Hard CORE.
Mara Winters is the Assistant Manager of the Wellness Center. She is group fitness certified through AFAA and ACSM’s Health Fitness Specialist.
Mara teaches an array of classes. Her favorites are Hip Hop Basics, Core and Stretch and STEP Interval. Some of her favorite catch phrases are “Do
what YOUCAN because it’s all YOU CAN DO” and “YAAAY FITNESS!”
Melani Frizzell is the Senior Health Fitness Specialist and manages the Holland Park Wellness Center. A graduate of Virginia Tech, she is
currently a licensed Zumba® instructor, ACE certified Group Fitness Instructor and Personal Trainer. She has taught several hundred group fitness
classes and established successful fitness class programs at various gyms. Come check out Melani’s classes: Cardio Chisel, Zumba®, and Forever
FIT.
Myron Mendoza is the Health Fitness Specialist of the Wellness Center. A graduate of Old Dominion University with a Bachelor of Science
degree in Exercise Science. He is an ACSM certified Health Fitness Specialist and Personal Trainer and has taught over 150 boot camp classes.
Myron likes making exercise fun and uses intervals to get the most out of your workout. His favorite classes to teach are Countdown and Tabata.
Express.
14
References
Allen, J., Zook, C.,(2012) Repeatability: Build Enduring Businesses for aWorld of Constant Change.
Harvard Business Review Press.
Brafman, R., (2011) Succeeding WhenYou’re Supposed to Fail: THE 6 ENDURING PRINCIPLES OF HIGH
ACHIEVEMENT. Published in the United States by Crown Archetype, an imprint of the crown Publishing
Group, a division of Random House Inc, New York.
Hallowell, E., (2010) Overloaded Circuits. Harvard Business School Publishing Corporation. Harvard
Business Review.
Hammerness, P., Moore, M., (2012) Organize your MIND, Organize your LIFE:TRAINYOUR BRAIN TO GET
MORE DONE IN LESS TIME. Harvard University.
Howath, R., (2012) Strategy forYou. Austin Texas. Published by Greeleaf Book Group Press.
Markman, A., (2012) smart thinking,Three Essential Keys to Solve Problems, Innovate, and Get Things Done.
New York, New York. Penguin Group (USA).
Porter, M., (2008) Competitive Strategy. Published by Free Press. Simon and Schuster Digital Sales Inc.
Schwartz, T., (2007) ManageYour Energy, NotYour Time. Harvard Business School Publishing Corporation.
Harvard Business Review.
Weinberg, R., Gould, D., (2011) Foundations of Sport and Exercise Psychology Fifth Edition. Human Kinetics.
15