Energy Management Is key For High Performance

Consider this scenario.

You attend a 3 hour meeting in which no single minute is wasted, everything is relevant and the material is all quality, but after the first hour your concentration is wavering due to a drop in energy levels after eating the biscuits/cakes supplied for the meeting.

Leading high performance psychologists Jim Loehr and Tony Schwartz define Full Engagement as:

“Full engagement means beginning the day eager to get to work in the morning and happy to return home at the end of the day and capable of setting clear boundaries between the two. It means you can be able to completely immerse yourself in the mission you are on, whether you're grappling with a creative project, managing a group of people on a project or spending time with loved ones or simply having fun. “

Energy management is vital to sustain high performance and necessary to b fully engaged with all cylinders firing, so that we can deal with everything effectively in our day.

Here are our top 6 energy management tips so that you can sustain high performance rather than crashing!

1)    Get 30 minutes of sunlight per day. Exposure to sunlight will increase restorative sleep at night, helping you to recover better and perform more effectively. It also increases seratonin release in our brains to make us happier.

2)    Exercise daily. Regular physical activity will boost your energy levels and increase your performance. Do at least 3 cardiovascular and 2 strength training workouts per week.

3)    Stay hydrated. Try to drink at least 2.5 L of water every day. The best way to do this is to have a 750 ml water bottle and carry it everywhere you go; this will remind you to drink. Dehydration can cause headaches and decrease performance.

4)    Try to eat five to six smaller meals per day. Eating more frequently helps to maintain a constant glucose level in your blood for optimal performance, therefore reducing your urge to eat sugary snacks when your energy levels start dropping and causing that sugar low we all know. Eat a healthy and balanced diet and minimize refined sugars.

5)    Choose snacks that will make you more alert. Try consuming a 50 g snack which contains 10 g of protein, is low in fat and has limited carbohydrates. Once digested, this will cause the brain to release dopamine, which is a neurotransmitter that makes us react and think more quickly and feel more motivated.

6)    Take a five-minute break to play an energising game with your team at work. Notice that you feel more awake and alert when you sit back down. Try to take a short break every 90 mins.