管理你的能量，而不是時間

能源，而不是時間，是高績效的基本貨幣

Energy, Not Time, Is The Fundamental Currency Of High Performance

根據《精力管理》的作者托尼·施瓦茨和吉姆·洛爾，表現、健康和幸福是以巧妙的能量管理為基礎的。一天中的小時數是固定的，但我們具備的能量數量和質量卻不是。能量是我們最寶貴的資源。我們越能承擔為世界帶來能量的責任，就越能變得強大和高效。

According to Tony Schwartz and Jim Loehr, authors of 「The Power of Full Engagement」, performance, health and happiness are grounded in the skillful management of energy. The number of hours in a day is fixed, but the quantity and quality of energy available to us are not. Energy is our most precious resource. The more we take responsibility forthe energy we bring to the world, the more empowered and productive we become.

優化能源的最佳方式：要麼充分參與，要麼戰略性地脫離

The Best Way To Optimize Your Energy: Either Fully Engage Or Strategically Disengage

我們是人，不是機器。我們在消耗能量和間歇更新能量之間交替會表現最好。我們生活在一個所謂的振蕩宇宙，其特點是在活動與休息之間有節奏和波狀的動態。

大約90分鐘，你處於高性能模式。你的警覺性、專註力、創造力、情緒韌性和精神耐力都是最頂尖的。然後，在大約20分鐘的時間內，你的身體需要時間休息和更新能量儲存。這些信號包括：打哈欠、伸腿、飢餓感、緊張加劇、難以集中注意力、拖延或幻想的傾向，以及錯誤率提高。為了最有效利用你的工作日，全力以赴90-120分鐘（充分參與），然後休息15-20分鐘（戰略性脫離），並重複。

We are human beings, not machines. We perform at our best when we move between expending energy and intermittently renewing energy. We live in a so-called oscillatory universe that is characterized by rhythmic, wavelike movement between activity and rest.

For about 90 minutes you are in high-performance mode. Your alertness, concentration, creativity, emotional resilience, and mental stamina are all at the top of their game. Then, for a period of about 20 minutes, your body needs time to rest and renew its energy stores. Signals include a desire to yawn and stretch, hunger pangs, increased tension, difficulty concentrating, an inclination to procrastinate or fantasize, and a higher incidence of mistakes. To get the most out of your working day,go full out for 90-120 minutes (fully engage) and then take a 15-20 minute break (strategically disengage), and repeat.

我們可以通過召喚「戰或逃」的原始反應來推翻這些自然循環，並使身體充滿壓力荷爾蒙來幫助處理緊急情況。然而從長遠來看是個糟糕的主意。毒素和壓力荷爾蒙會在我們的系統中積累，久而久之就會對我們的身體造成損害。

We are able to override these natural cycles by summoning the fight-or-flight response and flooding our bodies with stress hormones that are designed to help us handle emergencies. Over the long-run, however, that』s a terrible idea.Toxins and stress hormones will build up in our systemand over time take a toll on our bodies.

4個能量來源

4 Sources of Energy

充分的參與需要四個獨立但相關的能量來源：身體、情緒、內心和精神能量。取決於你個人的優點和缺點，你需要專註優化不同的能源。

Full engagement requires drawing on four separate but related sources of energy:physical, emotional, mental, and spiritual. Depending on your personal strengths and weaknesses you will want to focus on optimizing different energy sources.

1. 身體能量 Physical Energy

優化你的營養、睡眠和鍛煉。 Optimize your nutrition, sleep, and exercise.

散步、深呼吸、健康飲食、定期鍛煉等。Going for a walk, deep breathing, eating healthy, working out regularly etc.

2. 情緒能量 Emotional Energy

要正面積極的。 Be positive.

跳舞、烹飪、冥想、和家人吃飯等。 Dancing, cooking, meditating, dining with your family etc.

3. 內心能量 Mental Energy

保持專註，在寬廣和狹窄之間以及內外部的焦點之間靈活地移動。Sustain concentration, and move flexibly between broad and narrow, internal and external focus.

冥想、拋棄多任務處理、玩集中注意力的腦力遊戲、獲得高質量的睡眠等等。 Meditating, ditching multitasking, playing concentration-enhancing brain games, getting quality sleep etc.

4. 精神能量 Spiritual Energy

精神能量是動力、毅力和方向的最有力源泉。它連接我們接根深蒂固的價值觀；也連接超越個人利益的目的。Spiritual energy is the most powerful source of our motivation, perseverance and direction. It is the connection to a deeply held set of values and to a purpose beyond our self-interest.

在公園慢跑、閱讀勵志書籍、重新接合你的目標和價值觀等。 Jogging in nature, reading inspirational books, reconnecting with your purposes and values etc.

如何使用能量儀式來補充你的燃料箱

How to Use Energy Rituals To Replenish Your Tank

關鍵是要把這些能量補充活動變成「儀式」 ，或者高度結構化的行為，以確保儘可能使用最少的意識能量，讓剩餘的能量聚焦在創意和充實的方面。

簡單地設定一個確切的時間和確切的地點，便能大大地增加你實行的機會。假設你想在下班回家後進行冥想的能量儀式。在這種情況下，你可以簡單地定義：「當我下班回家時，我立刻去卧室冥想。」 你也可以創建每周（不僅僅是每天）的能量儀式，比如每周四和你的配偶出去吃飯。或者每周一晚上和你的工作夥伴打羽毛球。

那麼，你最喜歡的休整活動又是什麼呢？

The key is to turn energy-renewing activities into 「rituals」, or highly structured behaviors that ensure we use as little conscious energy as possible, leaving us free to focus the energy available to us in creative, enriching ways.

Simply setting anexact timeandexact placefor when you』ll do something dramatically increases your chances of actually doing it. Let』s say you want to install the energy ritual of meditating when you get home from work. In that instance, you would simply define: 「When I arrive at home from work, then I immediately go to my bedroom and meditate.」You can also create weekly (not just daily) energy rituals such as going out for dinner with your spouse every Thursdays. Or play some badminton with your work buddies every Monday evenings.

So, what are your favorite rejuvenation activities?

我們需要把生活成為一系列的衝刺，而不是一個沒有終點的馬拉松。

We need to live life as a series of sprints, not a never-ending marathon.

圖片來源 網路

編輯 智慧雲

智慧雲董事會，定位於"高成長企業的外部董事會"，為高成長企業的企業家和高管提升領導力，並用群策群力的方法解決戰略問題，核心產品是為企業家定製的私人董事會，以及為企業高管定製的群策群力工作坊，致力於提升企業家領導力，助力企業高速成長。

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