Driving force at full power in life. Strong side and, she, lack of a book

I read this book a year and a half ago. Recommended to read a pile of people, and they recommended further.
Came moment, and I had the need to read it again. Remember the basic theses, adjust the course that I took after the first reading, but which began to be born.

This book you need to read those who have once wanted to quit everything, or thinks about it all the time. Whoever does not have time ever, even despite the attempts of time management. For those who feel a feeling of disappointment from what he is doing now.

So, below I discharged the basic theses that I hooked in the book "Life at full capacity! Energy management is the key to high efficiency, health and happiness. "Jim Loore and Tony Schwartz.

People have different resources. For example, one of them, unrequisited, is time. The management of this resource is described in a pile of other book management books. The authors say that it is excellent to go to the schedule perfectly, but if you have a problem with another resource, namely, energy, that is a sense of all these closed lists, petroot, etc. Expective zero.

At one time, the authors were engaged in optimizing the resources of professional athletes and noticed that the requirements that impose ordinary people, surpass the requirements for any athletes. Those 90% of their time are trained in for 10% given to competitions. And they know something about energy management procedures: time, sleep, proper food, rest, etc. The usual people are running 8/10/12 hours every day. And they have no "offseason", in addition to a couple of vacation weeks.

The authors allocate 4 key types of energy: physical, emotional, mental and spiritual. Each of the energies is fuel for the next. And it is impossible to do focus only on some kind of energy and ignore others.

You can select the following quadrants of the energy and states that they are characterized:

• Low negative: depression, fatigue, burnout, hopelessness, defeat.
• High negative: anger, fear, anxiety, defensive position, resentment.
• Low positive: relaxation, disadvantage, peacefulness, calm, serenity.
• High positive: cheerfulness, confidence, challenge, joy, participation.

In the book several times the following analogy is traced: Marathonians look tired, and sprinters are full forces. This is all because the second see the finish from the start. And so you need to be completely laid out on the track, and forget about it outside the stadium.

Energy capabilities reduce and with excess and insufficient use of energy. It is necessary to comply with the balance between spending and accumulation. The situation is similar to the state of muscles: with regular training, power grows, during overvoltage you need a long restoration, and if you do not train the muscles, they lose their "capacity".
To enlarge the capacity, you need to train, and go out for the usual limits of energy consumption. No matter how surprisingly, stress is good and useful. But there is an important "but". When we load the muscles, they are then ready for loads. Therefore, you can create reserves not only to physical. Forces. But you need to train at least before fatigue, to the border (go beyond the limit of the comfort zone, but not to rip). The most important thing after stress is restoration.

If we give an understandable example, it may be exhaustion, and maybe an oversupply of energy without insufficient use: so when the hand turns onto it, the muscles are weed into it are atrophy. Therefore, the years of workouts are easily crosslinked just one week of break.

To get out of the comfort zone, we need a positive ritual, which, unlike the power of will and discipline, does not push themselves to behave, but pulls, like, for example, cleaning teeth on autopilot. If you have everything well in any business, then there is a spent ritual.

1. determine the goal
2. look the truth in the eye
3. act.

The problem is at the first point in the fact that at the modern proven speeds of life, we even have no time to understand true values. We spend time and energy on the prompt response of sudden crises and compliance with the expectations of others, and not the choice of truly significant in our lives.

The second step is to determine how energy is consumed now. Understand which problems now have. Look at yourself from the side.

The third is to make a personal development plan, based on the creation of positive energy rituals. To do an unimportant instead of an important, pour the mind alcohol to temporarily, for example, the removal of stress from work is not a solution.

More ancient Greek athletes trained and forced to relax, i.e. alternate activity and rest. Following the period of activity, our body should fill the basic biochemical sources of energy. This is called "compensation".
Therefore, if the company introduces a continuous culture and hopes that employees will "voluntarily" work and evenings and on weekends, then it will receive only exhausted people with low productivity. And the same companies and managers who push for alternating labor and recreation, get loyal and productive employees.

Both sleep and wake there are cycles. Therefore, after activity attacks hunger, sleep, and it becomes difficult for us to concentrate. In response, you can mobilize due to the development of stress hormones, but this is a short-term solution that is suitable for hazard situations. The permanent development of such hormones will lead to hyperactivity, aggressiveness, impatience, irritability, anger, egocentrism and insensitivity to others. If you do not restore for a long time, migraine, back pain, gastrointestinal disorder. And in the worst case, you can grab the heart attack.
And when we cannot keep yourself in a tone, we use coffee and nicotine. And when we cannot relax - alcohol and sleeping pills. If you are trying to artificially cheer in the afternoon, and in the evening relax, then you mask the linearity. In life, everything is cyclically (periodically). After the activity phase should be a recreation phase.

In Japan, there is a terrimn "Karoshi" - death from an excess work. Every year about 10,000 people die from this. Think about these numbers.

Physical energy, which, as I mentioned above, is fuel to ignite emotional talents and skills depends on respiratory and nutrition. Therefore, we need to consume slow carbohydrates, do not miss breakfast (yes, the authors in the book touches even a question of diet and healthy sleep!) There is a need more often, but Ironing. Drink 1.5-2 liters of water per day. Sleep 7-8 hours (while sleeping a lot, as well as little, bad).
According to some experiments, only 40 minutes of no sleep increase productivity by 34%, and vigilance is 2 times. I want to try this approach personally (-: all the same, the lunch break is not spent directly for lunch, and sleeping (at least sit about anything without thinking) any better than sitting on any Internet resources.

The authors argue that any activity that fascinates or attract confidence, gives joy. It can be reading books, singing, garden / garden, dancing, photography, sports, museums, even loneliness after a difficult day.
And call on to give this class the status of "Holy Saints", the highest priority. The pleasure of this classes is not only a reward, but an important part of maintaining long-term efficiency. Television is intelligent fast food. Gives rest, but does not feed, but even leads to an irritation and depression.

We need to experience joy, challenge, adventure and opportunity. This is helped by self-confidence, self-control.

Michael Gelb, the author of the book "How to think as Leono da Vinci", asked the question: "Where have you been when you came to you the best ideas?" The most common answers are: in the bathroom, in bed, while walking in nature, while listening to music. Almost no one answered: "In the workplace."
Thanks exercise The brain will be better supplied with oxygen. Why not walk into a lunch break to charge the brain with oxygen for the second half of the day? Well, or part of the way home go on foot.

In addition to physical, emotional and mental energy there is spiritual. It is she responsible for motivation. It is fuel for enthusiasm, perseverance, commitment.

To introduce changes in your life, fill its energy, you need to move the pyramid of energies, from the spiritual level. It is he who is responsible for the goal. The desire to achieve the goal can cause concentrate, efforts and actions. After all, if there are no strong roots - solid beliefs and deep values \u200b\u200b- we are easily subject to all sorts of oscillations. Without a strong sense of purpose, we cannot resist our position and react to defensive.
That is why the goal should be positive, internal and aimed at others, and not.
Negative energy is defensive and is based on a lack of something. It arises as a reaction to the threat (survival and safety).
What is bad external motivation? It is based on what we want to get more than there is money, attention, approval, etc. They fill the deficit, and do not give growth. The inner motivation gives us that it is nice.

The authors mention the experiment in which children were rewarded for what they liked themselves, and they broke out.
There are wonderful books on motivation. For example, about one of them, Maxim Ilyaov wrote in one of the releases of Megaplan - "Drive" Daniel Pink.

Quotes

The most precious resource is energy, and not the time. After a long working day, we rush home completely exhausted and perceive the family not as a source of joy and recovery, but as another problem.
Energy, and not time - here is the main currency of high efficiency.

We are proud of the ability to do several things right away, and readiness to work from dawn to sunset by demonstration everywhere, as a medal for courage.

Feeling that there will be no time to be enough, we are trying to ravage as much as possible on every day.

The final assessment of our life is not raised by the number of time we spent on this planet, but on the basis of energy, invested by us at this time.

Efficiency, health and happiness are based on skillful energy management.

To turn on full power, we must be energetic physically included with emotionally focused mentally and combined overall spirit to achieve goals. Work at full capacity begins with desire to start work early in the morning, equal desire to return home in the evening and holding a clear boundary between work and house.

To maintain a powerful rhythm of your life, we must learn to spend and renew the energy rhythmically.
The richest, happy and productive life is characterized by the ability to fully devote himself to solving tasks facing us, but at the same time it is possible to periodically disconnect from them and recover.

Energy is just the ability to perform work. Our most fundamental biological need is to spending and accumulate energy.

Energy recovery is greater than a simple lack of work.

Sounds become music due to pauses between notes, just as words are obtained due to the tasks between the letters. Without highlighting enough time to restore, we replacing our life not always useful and clearly defined activities.

We live in a world in which work and activity are glorified, vacation and recovery are ignored and which is also important for high performance.

To increase the capacity of "batteries", we must expose themselves more stress - accompanying it with adequate recovery.

Key "muscles" to achieve a positive emotional state Are confidence, self-control, communication skills and enatum. Small, stiffering "muscles" are patient, openness, trust and pleasure.

Any activity that brings a sense of joy, self-realization and self-affirmation is the source of emotional recovery.

Most often, we make it clear that we will achieve greater productivity if we think about work as long as possible and continuous. We are not rewarded by any rewards for breaks and in general any way of work, except for a low head of the head for the maximum possible time.

The stronger the storm, the more we tend to appeal to our habits - and the more importantly the positive rituals become.
The most effective people necessarily have rituals that optimize their ability to rhythmically proceed from stress to recovery.
Rituals of annual holidays give us the opportunity to remember important events. In a broader sense, rituals fill the key moments of our life value.
We have negative associations with rituals, but this is because we choose themselves, and they impose them them. When the ritual seems empty, he loses touch with our values.

When the intentions are formulated in a negative form - "I will not be angry" - they exhaust the reserves of the will. The week requires constant self-control.

Life at full power. Energy management is the key to high efficiency, health and happiness Tony Schwartz, Jim Loor

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Title: Life at full power. Energy management is the key to high efficiency, health and happiness
Author: Tony Schwartz, Jim Loor
Year: 2010.
Genre: Foreign business literature, foreign applied and popular science literature, health, about business popular

About the book "Life at full capacity. Energy Management is the key to high efficiency, health and happiness »Tony Schwartz, Jim Loor

How to achieve greater efficiency and productivity in life? Many are confident that it is practically impossible, especially if you work from morning to night, do homework. There is simply no time to rest, not to mention the desire to appear to be self-improvement, read books, play sports. But the output, in fact, is, you only need to properly approach all things that you do every day, and to what you plan to do in the future.

The book "Life at full capacity. Energy Management is the key to high efficiency, health and happiness. "Tony Schwartz, Jim Loore tells you about how to accumulate the very energy that will help not just work more productively, but also to be able to do yourself.

The essence is to be able to relax correctly. You work, spend strength, and can no longer do something else. Today people are distracted by outsiders thanks social networks And other entertainment sites. You also spend time and strength on it, although they could be directed in another direction. That is, you are tired and from work, and from what is constantly distracted.

You will not be able to live a full-fledged and bright life if you are exhausted emotionally, mentally, physically and spiritually. The strength can and need to accumulate, but it is necessary to do it gradually. Tony Schwartz, Jim Loor will tell about all the stages in his book "Life at full capacity. Energy management is the key to high efficiency, health and happiness. "

The authors accurately noticed that today people are really very tired and emaciated. Unfortunately, such rules dictate modern world With his crazy rhythm. Want to survive - run forward as quickly as possible. And it is not surprising that many simply cannot achieve heights that they dream about. Just the strength is missing. Tony Schwartz, Jim Loor offer its methodology for the distribution of time, dividing him to work and rest, as well as the way to save energy, to then be able to spend it on something really important. In addition, such a question is addressed in the book as the "Comfort Zone", which is also very relevant today.

The book "Life at full capacity. Energy management is the key to high efficiency, health and happiness, "although not big, but it has useful informationwhich is needed to realize that you need something to change in your life. Moreover, you will find here ways to solve your problems, you can more effectively distribute time, relax, enjoy life, engage in loved things, and at the same time work is more efficient and productive. And this is really possible, it is only important to refer to your life and to yourself.

On our site about books Website you can download free without registration or read online book "Life at full capacity. Energy Management is the key to high efficiency, health and happiness. "Tony Schwartz, Jim Loor in EPUB formats, FB2, TXT, RTF, PDF for iPad, iPhone, Android and Kindle. The book will give you a lot of pleasant moments and the true pleasure of reading. Buy full version You can have our partner. Also, we will find the latest news from the literary world, find out the biography of your favorite authors. For novice writers there is a separate section with useful advice and recommendations, interesting articles, thanks to which you yourself will be able to try your hand in literary skill.

Quotes from the book "Life at full capacity. Energy Management is the key to high efficiency, health and happiness »Tony Schwartz, Jim Loor

Speaking easier, key "muscles" to achieve a positive emotional state are self-confidence, self-control, communication skills and empathy (ability to empathize). Small, supporting "muscles" are patient, openness, trust and pleasure.

Key "muscles" that support optimal mental energy is thoughtful task, visualization, positive progress, time management and creative approach.

Rituals are a tool for efficient energy management to fulfill our mission.
- Rituals are a means to transform our goals and priorities into action in all spheres of our life.
- All outstanding people rely on positive rituals to manage their energy and regulating their behavior.
- Restrictions of conscious will and disciplines are based on the fact that all actions requiring our self-control refer to a very limited resource.
- We can compensate for our limited will and discipline by building rituals that quickly become automatic and based on our depth values.
- Most an important rule The creation of rituals is to ensure an effective balance between energy spending and its recovery in order to achieve full power.
"The more pressure on us and the greater challenge to us abandoned, the more stringent should be rituals.
- Accuracy and specificity are the main characteristics when creating rituals in the initial period of one or two months.
- Attempts not to do something quickly deplete our limited reserves of will and discipline.
To achieve changes that will give a long-term result, we must build "serial rituals", focusing only on one substantial change in a given period of time.

Comparing the loads that professional athletes and ordinary office workers are experiencing, Loor and Schwartz came to paradoxical conclusion: "Requirements for ordinary people who perform office work are much superior to any professional athletes with which we worked." Why is this happening? Just the life of athletes is better organized. And this is understandable. After all, athletes are always in sight, their regime is subordinate to a single goal - to win the competition, bring the team's glasses, put a record. The main feature of sports training is just hard rhythm, alternation of concentration and relaxation, consumption of only those products that give energy in the necessary quantities. And of course, control over emotions.

What is the most important for performance? Energy! Change of activity cycles and relaxation is needed in order to effectively spend and replenish energy. Stress acts on us oppressively only when it lasts and does not receive permissions. Ideally, stress hormones, such as adrenaline, norepinephrine and cortisol, spurt, give the joy of activity and the desire to create. But when we for a long time We experience moderate stress, we lose efficiency. Thus, they say Loire and Schwartz, not the stress itself, and the inability to manage it. By exposing themselves to strong, but short-term stress, making what goes beyond our capabilities, we train our "energy lungs". It is better to completely concentrate on a specific case, in order to end with him to end, than stretching the process, "encouraging" yourself with something sweet or exciting (for example, a cigarette) in an attempt to revive the alarm due to terms and requirements.

To achieve this efficiency, the authors of "life at full capacity" urge to take the sample sprinters - break their activities on the series of intervals. To do this, rebuild life literally in all areas. For example, to determine the routine of meals, sleep, engage in breathing exercises (deep and rhythmic breathing affects the flow of oxygen and the work of all organs). Our emotions are also involved in the energy cycle. They can also be subordinate to a certain rhythm. "The achievement of complete emotional power requires the fact that the stoic philosophers called the" mutual relationship of virtues. " They believed that no virtue could exist in itself. Directness without delicacy, for example, may turn out to be worn. The ultimate goal is the ability to easily and flexibly move from some senses to the opposite. "

Special importance authors give daily rituals. It can be, for example, ten seconds of deep breathing and listening to your favorite music, a call home, a jogging on the stairs into several floors. The main thing is that at this moment we can completely distract from work and fill energy. More precisely, we will follow these rituals, the faster we can restore.

It is worth noting that the book "Life at full capacity" is written in line modern approaches For performance that actively borrow oriental traditions and techniques. Thus, the Japanese economic miracle became possible largely due to the clarity and rhythm of work (and rather - life) of people, their high self-organization. Breathing management and meditation of a clear mind that actively use the same athletes, originated from the Arsenal of Indian yogis and spiritual practitioners. the main idea The authors of "life at full capacity" are also close to Eastern Philosophy: external successes are impossible without internal harmony and subordination of their lives with natural rhythms of life.

Jim Loor, Tony Schwartz

Life at full power. Energy management is the key to high efficiency, health and happiness

Preface

Medicine from downshifting

Many have been waiting for this book for a long time. Waited, not yet suspecting its existence, title and authors. They waited, leaving the office with a greenish face, sipping themselves in the morning of liters of coffee, not finding the strength to take the next priority task, struggling with depression and despondency.

And finally waited. Found experts, convincingly, deployed and practically answered the question how to manage the level of personal energy. Moreover, in various aspects - physical, intellectual, spiritual ... which is particularly valuable, these are practitioners who trained the leading American athletes, special forces of the FBI and top managers of companies from the Fortune 500 list.

Admit the reader, - when you stumbled on the next article about Downshifting, you probably visited the thought: "Maybe you will quit everything and wave somewhere on Goa or in a hut in the Siberian Taiga? .." Desire to quit and send everyone to Some of the brief and capacious Russian words are a sure sign of a lack of energy.

The problem of energy management is one of the key in the self-compliance. One of the participants in the Russian time managerial community at one time came up with the formula "T1ME" -News - from the words "Time, Information, Money, Energy": "Time, Information, Money, Energy". Each of these four resources is critical for personal effectiveness, success and development. And if there is quite a lot in time to control the time, money and information, then there was a clear gap in the field of energy management. Who finally began to fill.

In many ways, of course, you can argue with the authors. Undoubtedly, they, as well as many Western professionals, tend to absolute their approach, hard to oppose it "old paradigms" (for which it is actually not a denial, but organic continuation and development). But this does not detract from the main advantages of the book - relevance, simplicity, technologicality.

Read, manage everything and fill your time - energy!

Gleb Arkhangelsky, General Director of the Company "Organization of Time", Creator of the Russian Time Manage Community www.improvement.ru

Part one

MOWER FULL POWERS

1. At full power

The most precious resource is energy, not the time

We live in the digital age. We rush at full speed, our rhythms are accelerated, our days are cut into bytes and bits. We prefer the breadth of depth and a quick response - deliberate solutions. We slide on the surface, falling in tens of places for a few minutes, but without staying for a long time. We fly in life without making a pause to think about who in fact we want to become. We are in touch, but we are disabled.

Most of us just try to do everything in their power. When the requirements exceed our capabilities, we make decisions that help break through the web problems, but devour our time. We sleep a little, eat on the go, spill yourself with caffeine and calm alcohol and sleeping pills. Faced with unrelenting requirements at work, we become irritable, our attention is easily scattered. After a long working day, we return home completely exhausted and perceive the family not as a source of joy and recovery, but as another problem.

We surrounded ourselves with diaries and lists of tasks, handhelds and smartphones, instant messaging systems and "reminders" in computers. We believe that this should help us better manage your time. We are proud of the ability to make several things right away, and the willingness to work from dawn to the sunset we demonstrate everywhere as a medal for courage. The term "24/7" describes the world in which the work does not end never. We use the words "obsession", "madness" is not to describe madness, but in order to tell about the past working day. Feeling that there will be no time to be enough, we are trying to ravage as much as possible on every day. But even the most effective management Time does not guarantee that we will have enough energy to do everything planned.

Are such situations familiar with you?

- You are present at an important four-hour meeting, which is not wondering for a second. But last two hours the balance of your strength you spend only for fruitless attempts to focus;

- You carefully planned all 12 hours of the upcoming working day, but to its middle, completely lost energy and became impatient and irritable;

- You are going to spend the evening with children, but are so distracted by thoughts about the work that you cannot understand what they want from you;

"You, of course, remember the anniversary of your wedding (a computer reminded you this day today), but you forgot to buy a bouquet, and you have no strength to get out of the house.

Energy, and not time - here is the main currency of high efficiency. This thought turned our understanding of what is the driving force of high efficiency for a long time. She brought our customers to revise the principles of their own lives - both personal and professional. All that we do is from walking with children before communication with colleagues and the adoption of the most important solutions - requires energy. It seems obvious, but it is about it most often and forget. Having the right amount, quality and focus of energy, we are dangerous any business for which we take.

Each of our thoughts or emotions has energy consequences - to the worse or for the better. The final assessment of our life is not raised by the number of time we spent on this planet, but on the basis of the energy invested by us at this time. The basic idea of \u200b\u200bthis book is quite simple: efficiency, health and happiness are based on skill energy management.

Of course, there are bad bosses, a poisonous working atmosphere, complex relationships and vital crises. However, we can control our energy much more and deeper than imagine. The number of hours in the days is invariably, but the amount and quality of energy available to us depends on us. And this is the most valuable our resource. The more responsibility we take for the energy that we carry into the world, the stronger and more efficiently becoming. And the more we accuse other people and the circumstances, the more our energy becomes negative and destructive.

If you could wake up tomorrow with a lot of positive and focused energy, which you could invest in your work and family, would it improve this life? If you are a managerial or manager, would your positive energy work around you? If your employees could rely on more of your energy, would have changed relations between them and would this influence on the quality of your own services?

Leaders are conductors of the energy of the organization - in their companies and families. They inspire or demoralize others - at first, how efficiently they control their own energy, and then they mobilize, focus, invest and resume the collective energy of their employees. The skillful management of energy, individual and collective, and makes it possible that we call the achievement of full power.

To include full power, we must be energetic physically included with emotionally focused mentally and combined overall spirit to achieve the goals that are outside our egoistic interests. Work on full capacity begins with the desire to start work in the morning, equal desire to return home in the evening and holding a clear boundary between work and house. It means the ability to fully immerse yourself in the fulfillment of its mission, whether it is a decision of the creative task, management of a group of employees, holding time with your favorite people or entertainment. Work at full capacity implies the need for a fundamental lifestyle change.

Time management is a wonderful invention. It helps to set more significant goals, more good at work and get higher income. For books on this topic, the advice seems to "come to work an hour earlier and leave an hour later - you will be amazed how much you will have time." But for some reason, there are failures in this scheme. Affairs is planned a lot, and the forces lack even on their half. To keep up with matters, you will get home all later, and your family and friendly bonds crack on the seams. Diseases begin from irregular food and stress. What to do? Refuse your ambitions? Or try to find new source Energy?

The answer to this question came from a lot of sports. Authors of the book THE POWER OF FULL ENGAGEMENT worked for many years psychological training Stars of big tennis. They were looking for an answer to the question: why two athletes have the same skills, but one always wins the other? What's the secret? It turned out that the winner can instantly relax between the films. And his opponent is in tension all the time of the game. After some time, his ability to concentrate falls, the forces go, and he inevitably loses.

The same happens with corporate employees. Monotonous loads lead to the decline of strength and physical ailments. That this does not happen, our energy is physical, emotional, mental and spiritual - you need to learn how to manage. The principles and techniques described in the book will explain how to do it.

Who is this book for?

For anyone who works a lot, sets professional and personal goals and is making efforts every day to achieve them.

"Chip" books

The authors were engaged in psychological training of world sports stars, including tennis players Pete Sampras, Jim Courier, Aranta Sanchez, Serge Brozieir, Gabriela Sabatini and Monica Seleshest, Golfers Mark O'Mira and Ernie Els, Hockey players Eric Lindros and Mike Richter, Boxer Rey " Boom boom »Mancini, Basketball players Nick Anderson and Grant Hill, and Skaterbikez Dan Jensen.

"Many of us live life as an endless marathon, constantly piercing themselves on the exhaust and dangerous for the health of the load. We ourselves make themselves mental and emotional heavy trucks, continuously spending energy without its sufficient recovery.

We must learn to live our years as a series of sprint distances - periods of activities with complete dedication, alternating with the episodes of a full-fledged rest and restoration of forces. "

Appendix 2. Personal plandevelopment of full power