Why become a person of influence? Because, unless you live on a desert island, you spend your life in contact with others. For the exchange between beings to be effective, it must be favorable to all.
Do you want to motivate your employees on a long-term basis? Do you want to broaden your customer base? It is by becoming the driving force behind a win-win contact with the people around you that you will be able to achieve your goals. So, this is surely the right time to learn how to become a person of influence! What if cultivating energy, instead, is the secret to living a fuller, more satisfying life… Purchase this in-depth summary to learn more. This is a summary of the best selling book The Power of Full Engagement.
The original full book is not considered as a quick read. But here you will find the key concepts and important details condensed into a clear, and simple, quick read. Our book can easily be used as more of a quick reference guide.
It has all the basic key points from the book. We have received numerous feedback from readers who tell us they have downloaded our Book Summary, and then decided to to buy and read the original full book as well. There is also considerable evidence that highly linear forms of behavior—too much eating, too little sleep, too much hostility, too lit- tle physical activity, too much continuous stress—lead to a higher inci- dence of illness and even early death.
Basedow's disease represents a precursor to karoshi—a response to highly linear stress. It shows up especially in athletes who have over- trained, pushing themselves relentlessly with very limited recovery. We see many of these symptoms in the execu- tives with whom we work. William D.
In the mornings, he was full of energy, and he charged through his obligations at high intensity. He estimated that he got more than 70 percent of his day's work done before lunch. By early afternoon, how- ever, his energy flagged considerably, and with it his enthusiasm and his focus. By the time he got home, he felt completely wiped out and complained that he had nothing left to give. He wondered if he might have Lyme disease or chronic fatigue syndrome and went to his doctor to be checked out.
The tests came back negative. What then was the ex- planation? Put simply, demand was increasing while his capacity was diminishing. At fifty, William wasn't as resilient as he had been at forty or thirty.
To maintain his current capacity, he had to be more attentive to intermittent recovery. In the aftermath of his work with us, William made one relatively simple change in the way he worked.
He began taking a break every 90 to minutes, during which he ate something, drank some water and took at least a brief walk. Based on this change alone, within two weeks William estimated a 30 percent increase in his energy in the after- noons.
But what happens when increased demand overwhelms our capacity and even a full tank is not enough? The answer is paradoxical—and precisely the opposite of what you've probably been told most of your life. To build capacity, we must systematically expose ourselves to more stress—followed by adequate recovery. Challenging a muscle past its current limits prompts a phe- nomenon known as supercompensation. Faced with a demand that ex- ceeds the muscle's current capacity, the body responds by building more muscle fibers in anticipation of the next stimulus.
The same is true, we have found, of "muscles" at all levels—emo- tional, mental and spiritual. The catch is that we instinctively resist pushing beyond our current comfort zones. Homeostasis is a state of equilibrium—the biological maintenance of the status quo. When we challenge our equilibrium, discomfort serves as an early warning sys- tem, alerting us that we are entering uncharted territory and urging us to return to safe ground. In the case of real danger, the experience of alarm is useful and self-protective.
Subject a muscle to excessive de- mand, for example, and you risk significant injury. But expose the muscle to ordinary demand and it won't grow. Expanding capacity requires a willingness to endure short-term discomfort in the service of long-term reward.
The same paradoxical phenomenon applies to achieving long- term satisfaction and well-being. The in- tensity of pleasure that we derive from a given activity tends to dimin- ish over time. Much as we fear change, the deepest satisfaction comes from our willingness to expose ourselves to new challenges and engage in novel experiences. The willingness to challenge our comfort zones depends partly on our degree of underlying security.
When there isn't much fuel in our tanks and our inner experience is that we feel threatened, we tend to hoard the energy we have and use our limited stores in the service of self-protection.
We refer to this phenomenon as defense spending. Accurately assessing the level of threat in our lives is critical if we are to continue to grow rather than forever defending what we have. When the force of the storm is greater than we can handle physically, the result might be a broken bone, or a heart attack. The first imperative is to protect the injured limb or organ from further stress.
A physician puts a bro- ken arm in a cast to protect the bone as it heals, or prescribes bed rest immediately following a heart attack. But we can't leave the cast on or remain sedentary for too long. Inactivity very quickly causes atrophy and loss of strength. Rehabilitation is the process by which we systematically build back capacity. The approach is always the same: gradual and incremental ex- posure to increasing doses of stress.
Push too hard or too quickly, and you are likely to get hurt again. This is true of a broken arm or a dam- aged heart, but it applies equally to other dimensions in which sudden storms have sapped our strength.
If you are the victim of a violent crime, or lose a loved one, or get fired from a job, the first need is for healing, recovery and time to regroup. Rebuilding energy capacity re- quires gradually reexposing ourselves to the demands of the world that dealt us the setback in the first place. So long as sufficient healing has occurred, it is often possible to build capacity past our previous limits. The same principle applies to building capacity by conscious choice.
Think about an infant venturing away from his mother, but turning back frequently to make sure that she is still there.
The infant is testing his current comfort zone. His mother's smile of reassurance is a source of emotional recovery and positive renewal. Without that reassurance, he comes scurrying back to his mother. We are not so different as adults. When we feel threatened, we tend to retreat. Recovery is a means of detoxify- ing and refueling so that we can return to the storm with renewed en- ergy.
When we feel challenged rather than threatened, we are more willing to extend ourselves, even if that means taking some risk and ex- periencing some discomfort along the way. When we first suggested to Roger B. If what you're saying is right, how come I'm not getting stronger? The answer, we tell them, is that the key to expanding capacity is both to push beyond one's ordinary limits and to regularly seek recov- ery, which is when growth actually occurs.
There was no area of Roger's life in which he was doing both. At the physical and spiritual level, he wasn't spending enough energy to build capacity. Because he was un- dertraining those muscles, they continued to atrophy. In the other two dimensions—mental and emotional—Roger was overtraining, subjecting himself to excessive stress without sufficient intermittent recovery.
The result was that he felt overwhelmed. His so- lution was simply to keep pushing. What he needed was time to detox- ify and change channels in order to periodically renew mentally and emotionally. Roger was pushing himself too hard in some dimensions and not hard enough in others. The ultimate consequence was the same: diminished capacity in the face of rising demand.
We call this oscillation. We must system- atically expose ourselves to stress beyond our normal limits, followed by adequate recovery. Physical Energy: Fueling the Fire he importance of physical energy seems obvious for athletes, con- struction workers and farmers. Because the rest of us are evalu- ated more by what we do with our minds than with our bodies, we tend to discount the role that physical energy plays in performance. In most jobs, the physical body has been completely cut off from the perfor- mance equation.
In reality, physical energy is the fundamental source of fuel, even if our work is almost completely sedentary. It not only lies at the heart of alertness and vitality but also affects our ability to manage our emotions, sustain concentration, think creatively, and even main- tain our commitment to whatever mission we are on. Leaders and managers make a fundamental mistake when they assume that they can overlook the physical dimension of energy and still expect those who work for them to perform at their best.
At the time we met Roger B. He realized that he would probably feel better if he got more sleep and exercised regularly, but the way he saw it, he simply didn't have the time. He knew that his diet wasn't very healthy, but he couldn't summon much motivation to change. In- stead, he tried not to think about the consequences of his choices.
Mostly what Roger felt was busy—and numb. At the most basic level, physical energy is derived from the interac- tion between oxygen and glucose. Building a rhythmic balance between physical energy expenditure and recovery insures that the level of our energy re- serves remains relatively constant. Pushing past our comfort zone— and then recovering—is a means by which to expand physical capacity wherever it is insufficient to meet demand. The most important rhythms in our lives are the ones we typically take for granted—most notably breathing and eating.
Few of us even think about breathing. Oxygen becomes precious only in those rare in- stances when we can't get enough—choking on a piece of food, getting caught in an ocean undertow, or suffering from a disease such as em- physema. Even significant changes in our pattern of breathing tend to go unnoticed.
Anxiety and anger, for example, typically prompt faster and shallower breathing, which can be valuable in responding to an immediate threat. Very quickly, however, such a breathing pattern re- duces our available energy and compromises our ability to restore mental and emotional equilibrium.
The result can be a cycle that rein- forces itself, which explains why one of the simplest antidotes to anger and anxiety is to take deep abdominal breaths. The breath is a powerful tool for self-regulation—a means both to summon energy and to relax deeply.
Extending the exhalation, for ex- ample, prompts a powerful wave of recovery. Breathing in to a count of three and out to a count of six, lowers arousal and quiets not just the body but also the mind and the emotions.
Deep, smooth and rhythmic breathing is simultaneously a source of energy, alertness and focus as well as of relaxation, stillness and quiet—the ultimate healthy pulse. The costs of not eating enough—renewing energy with food that gets converted into glycogen—are clear. Most of us have not had much experience with prolonged hunger, but we all know the visceral feeling of being hungry and its impact on our ability to func- tion effectively at all levels. On an empty stomach, it is difficult to be concerned with much besides food.
Foods high in fats, sugar and simple carbohydrates provide recovery, but in a much less efficient and energy-rich form than low-fat proteins and complex carbohydrates such as vegetables and grains. Eating better obviously has benefits in and of itself, including los- ing weight, looking better and improving health, all of which may have positive energy consequences. Our primary aim is to help clients sus- tain a steady, high-octane source of energy throughout the day.
When you awake in the mornings, after eight to twelve hours without eating, your blood glucose levels are at a low ebb, even if you don't feel con- sciously hungry. Eating breakfast is critically important. It not only in- creases blood glucose levels, but also jump-starts metabolism.
It is equally important to eat foods that are low on the glycemic index, which measures the speed with which sugar from specific foods is released into the bloodstream. See Glycemic Index Examples in Re- sources. A slower release provides a steadier source of energy. The low- glycemic breakfast foods that provide the highest octane and longest lasting source of energy, for example, include whole grains, proteins and low-glycemic fruits such as strawberries, pears, grapefruit and ap- ples.
By contrast, high-glycemic foods such as muffins or sugary cere- als spike energy for short periods but prompt a crash in as few as thirty minutes. Even a breakfast traditionally viewed as healthy—an unbut- -ered bagel and a glass of orange juice—is very high on the glycemic index and therefore a poor source of sustaining energy. The frequency with which we eat also influences our capacity to stay fully engaged and to sustain high performance.
Eating five to six low calorie, highly nutritious "meals" a day insures a steady resupply of energy. Even the most energy rich foods won't fuel high performance for the four to eight hours that many of us frequently permit to pass between meals.
In one study at New York's Mount Sinai Hospital, sub- jects were placed in an environment with no clocks or time cues. Pro- vided with food, they were told to eat whenever they were hungry. They did so an average of once every ninety-six minutes. Sustained performance depends not just on eating at regular inter- vals but also on eating only as much as you need to drive your energy for the next two to three hours.
Portion control is critical both in man- aging weight and in regulating energy. It is just as problematic to eat too much, too often, as it is to eat too little, too infrequently. To maximize physical energy capacity, we must become more at- tuned to what satisfaction actually feels like—neither hungry nor stuffed.
Most of us spend far too much time at one end of the scale or the other, often swinging wildly between the two extremes.
See Hunger Scale below. We allow too much time to elapse between meals and then compensate by eating too much at once. Because our energy requirements tend to diminish as evening approaches and our metab- olism slows, it makes sense to eat more calories earlier in the day and fewer in the evening. In one study of children ages seven to twelve, for example, subjects were classified into five weight categories, from thin to obese.
On average, they all consumed about the same number of calories per day. The one variable, it turned out, was that the children in the two heaviest categories ate less at breakfast and more at dinner than their leaner counterparts.
In a second study at the University of Minnesota, researchers compared groups of people on a 2,calorie- a-day diet. Drinking water, we have found, is perhaps the most undervalued source of physical energy renewal. Unlike hunger, thirst is an inade- quate barometer of need. By the time we feel thirsty, we may be long since dehydrated. A growing body of research suggests that drinking at least sixty-four ounces of water at intervals throughout the day serves performance in a range of important ways.
Dehydrate a muscle by as little as 3 percent, for example, and it will lose 10 percent of its strength and 8 percent of its speed. Inadequate hydration also compromises concentration and coordination. Drinking more water may even have health and longevity benefits. In a study of 20, people, Australian researchers found that those who drank five eight-ounce glasses of water a day were significantly less likely to die of coronary heart disease as those who drank two glasses of water or less.
One possible reason is that dehydration may elevate risk factors such as blood viscosity. By contrast, the consumption of coffee and caffeinated sodas provided no statistically significant heart bene- fits. Like high-sugar foods, caffeinated drinks such as coffee, tea and diet colas provide temporary spikes of energy. Because caffeine is a di- uretic, however, it prompts dehydration and fatigue in the long run.
Increasingly, however, he complained that he had lost his passion for work and that he lacked the boundless energy that fueled him through his twenties. His first obstacle was all too visible. At five feet, eleven inches, he weighed pounds, at least 50 more than his ideal weight and nearly all of it added during the past decade.
His body fat percentage was 30—more than 10 percent above the maxi- mum acceptable level for a man his age. Imagine for a moment the en- ergy consequences of dragging around an extra fifty pounds each day. On average, we find that our clients gain approximately ten pounds a decade following college.
Department of Health and Human Services—an epidemic rise dur- ing the past twenty years. In George's case, we focused on how his eating habits might be affecting his basic energy levels and his sense of passion. It turned out that George's routine during the past several years was to eat lightly for much of the day, surviving mostly on coffee in the mornings and a salad or a bagel for lunch.
When sweets weren't available on his floor, he ran up to the employee cafeteria, long after it had stopped serving full meals for lunch, and grabbed a bag of chips and a piece of cake or a candy bar, rationalizing that he hadn't eaten GEORGE D. At night, he ate whatever his wife served. Because she knew he was hungry by the time he got home, she made enough for several helpings.
George's problems began with skipping breakfast, perhaps the most important meal of the day. As we noted earlier, a high-octane breakfast not only increases blood glucose levels but also jump-starts metabolism. George experimented with several breakfast foods before deciding to alternate each day between whole-grain cereal with plain yogurt and a smoothie: protein powder, skim milk, a banana, and strawberries or blueberries.
He also limited himself to a single cup of coffee, and replaced the coffee mug that he was used to carrying around with a bottle of water. At mid-morning, he ate half of an energy bar or a handful of pumpkin seeds or mixed nuts, an ample supply of which he kept in a desk drawer and also in his briefcase. The latter was especially useful when he found himself stuck in an airport, or taking a long drive in his car. For lunch, George found a gourmet food shop two blocks from his office that had a salad bar stocked with an appetizing array of fresh vegetables, fruits and other healthy items.
Each day he was able to cre- ate a different salad that was healthy but also appealing and even in- cluded very small amounts of high fat foods that he liked, such as cheese. At P. For as long as he could remember, the two experiences that George most associated with food were intense hunger and bloatedness.
As he began to eat smaller amounts at regular two- to-three-hour intervals, it dawned on him that for the first time he felt satisfied. Carrying a water bottle wherever he went and sipping at it all day long helped to keep his hunger at bay. George made no attempt to change the foods that he was eating for dinner, but he did ask his wife to make smaller portions. During the first thirty days that he was instituting his ritual, he consciously placed on his plate the exact amount of food that he intended to eat and no more.
We subscribe to an rule. If 80 percent of what you eat fuels performance and health, you can eat whatever you like for the other 20 percent—so long as you control the size of the portions.
By his best estimate, George only moderately reduced his caloric intake with his new eating habits, but he completely shifted what he ate and when. By the end of a week on his new eating regimen, he felt a noticeable in- crease in his energy levels throughout the day. To his delight, having more energy improved his mood and his capacity for focus.
As a bonus, George lost twenty-four pounds over the next six months and rarely felt deprived along the way. His body fat dropped to 23 percent. Without the extra weight, his energy levels continued to improve, and so did his sense of control over his life. He had occasional lapses, par- ticularly at parties and over holidays, but at the end of a year, he had still kept most of the weight off and his capacity for work had in- creased markedly.
It is also the most powerful of the circa- dian rhythms that include body temperature, hormone levels and heart rates. LOEHR and has been published by this book supported file pdf, txt, epub, kindle and other format this book has been release on with categories. The Power Of Full Engagement written by and has been published by this book supported file pdf, txt, epub, kindle and other format this book has been release on with categories.
A personal energy training program outlines strategies on how to prevent burnout and improve productivity, discussing such areas as how to work with four key sources of energy, balancing stress and recovery, expanding capacity, and implementing positive routines.
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It is by becoming the driving force behind a win-win contact with the people around you that you will be able to achieve your goals. So, this is surely the right time to learn how to become a person of influence! Zeven uur. De wekker gaat, we slepen ons ons bed uit en maken ons op voor weer een dag rennen, vliegen, vallen, opstaan en weer doorgaan. Peter Bregman, schrijver van de populaire Harvard Business-column How We Work, vroeg zich af hoe we die ratrace kunnen doorbreken.
Hij kwam met een revolutionair plan: sta gedurende de werkdag 18 minuten 5 minuten s ochtends, 1 minuut op elk heel uur en 5 minuten s avonds stil bij wat je nu echt wilt, en je zult zien dat je minder snel wordt afgeleid door kleine dingen, zodat je uiteindelijk met meer tevredenheid terugkijkt op je werkdag.
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