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Use your low-energy times productively

January 31, 2018 by Brenda 3 Comments

Last week while attending the African Doctoral Academy at Stellenbosch University in the Western Cape, South Africa  I had many great insights which I’d like to share with you over the next few articles.  These ‘aha moments’ occurred during an outstanding 5-day course, ‘The Productive PhD’ presented by Dr Sebastian Kernbach of the University of St Gallen, Switzerland.  He also presents a similar course at Stanford University in the USA and other leading educational institutions globally.

Professor Sebastian Kernbach and Brenda Eckstein – January 2018

This course covered fascinating, researched ways in which we can become more productive.  I came away with a new ‘toolbox’ of simple and effective visualisation methods and ways of creating awareness of energy levels and using each state more productively.  These topics are broad and in this article I focus only on creating awareness and using low-energy times more productively. 

Our facilitator articulated and demonstrated his message clearly:  we can be more productive through structuring our days according to our energy levels.  Although his approach referred primarily to flourishing during a PhD, this approach would apply equally in most people’s business or professional lives, too.

In order to focus on the ‘lows’ let’s look at the pattern of an average day in most people’s lives:

Permission to use the above slide was kindly granted by Professor Kernbach

Professor Kernbach’s message was clear.  We should not try to erase those times.  The result would be lessening  the energy level of our following prime or high-energy periods each of which usually lasts two to three hours.  So we should rather engage in mental, emotional and physical activities found to be most effective during low-energy periods.

From a mental perspective, during these times we have better access to creative and holistic thinking and intuition.  Emotionally we have an improved perception of our own moods and are more empathetic.  Physically that is a good time to have a snack, exercise or take a cat-nap. 

We were interested to hear that research has shown that this is not a beneficial time to drink coffee.  For many of us, that was contrary to the way we instinctively have a cup of good, strong coffee (or other stimulant) to lift our energy.  Does that sound familiar?  Yet, evidently, although that will help us to feel more ‘awake’ during the low-energy time, it also reduces the level of the following ‘high’ thus not enabling us to take maximum advantage of the activities we could most productively engage in during those high-energy times.  In other words, drinking coffee during a ‘low’ will mean that our low is not so low, but in addition, it will reduce the level of the following ‘high’. The coffee-drinking time most conducive to using our energy levels most productively is at the start of an upward curve in our energy cycle.

So how do you and I apply this information in a practical way?  First let me show you what I discovered during the course.  I’ll use my own example to demonstrate my ‘findings’ and this is the process I followed:

  1. I drew my own energy map showing my perceived energy levels on an average day. This can be seen in the black curve in the rough diagram below.  Yes, I could easily show the alpha time, prime time and high time.  And yes, my own main low lasted about 2 to 3 hours as did the two high-energy times. 
  2. However, that was on an ‘average day’. But what would happen to my energy levels on a day, for want of a better term, I have called an ‘excited day’?  So I drew the curve in green.  There were significant differences.  There I woke up earlier, eager to start on a project that inspired me.  My energy was higher from a much earlier time and although there were variations, stayed higher in the evening, too. 
  3. I was the determined to look at another kind of day, the days where I wake up exhausted and battle to get going. There my energy is lower all day and trails off in the evening.   (Please see the red curve.)

Rough diagram: Brenda’s energy levels on three different kinds of days

By looking at three different ways in which I could divide the kinds of days I have (from an energy perspective) and superimposing those three simple graphs, it was astonishing to become aware that, regardless of the kind of day I’m experiencing, all three curves have a similar ‘low-energy’ period in common.  This insight is profound as it means I should change my habits in order to take greater advantage of that time.

I went back to the drawing-board and explored the activities that I should allocate to those 2 or 3 hours in the middle of the day.  One great insight was that this was the best time for me to attend to e-mails!  To be most productive I should not allow this time-consuming activity to interrupt my higher-energy times which can be used more productively for other activities such as problem-solving or higher level strategy thinking.

It is taking a great amount of discipline to break my former habit of getting my e-mails out the way as early in the day as possible.  However, I’m already experiencing the benefits.  This has practical implications for the clients whom I coach.  Most are high-level leaders in executive positions and resent the amount of time they need in order to attend to e-mails and do other routine tasks effectively.  It reduces their time for more strategic activities.  Thus, although this form of communication is highly effective, it may deplete our emotional energy.

In executive coaching programmes I have tried various tactics with different clients, crafting programmes to suit their needs.  An example may be limiting their attending to e-mails to a specific blocked-off period on workdays.  This time would be chosen to suit that person’s perceived needs.  A few of the leaders have chosen 4pm to 6pm as the only time they allow themselves to look at or work on e-mails and this has benefitted them, but only in a limited fashion.  However, it has helped to free the early part of the day for more strategic endeavours.

So, what is the relevance or significance of sharing this insight regarding my own energy levels?  It means that, in order for anyone to maximise their low-energy periods, it would be an advantage for them to know when those times occur and plan to do routine admin tasks (including e-mails) or even have a cat-nap during those times.  This would enhance the quality of the ensuing high-energy period. 

Regardless of whether you are trying to be more productive in your academic endeavours, business or professional work, map your energy levels, plan your more routine tasks during low-energy periods and you will benefit through being more productive.  Try it and let me know how you find this exercise.  Thank you!

For more information on executive coaching programmes (conducted either ‘in person’ or via Skye – so location doesn’t matter!) or personal strategy, please contact brenda@146.66.90.172, Website:  www.strategy-leadership.com

Please also visit Professor Kernbach’s websites in order to learn more about the work he does:  https://mcm.unisg.ch/en/transfer/beratung/visual-collaboration-lab

Details of the July 2018 African Doctoral Academy Winter School will soon be available:  http://www0.sun.ac.za/ada/

Excess baggage

November 8, 2012 by Brenda Leave a Comment

This week’s theme involves ‘scraping away the barnacles’.  Most of us are weighed down by excess baggage, both physically  and emotionally  We have ‘blind spots’ and we need to consciously set time aside to rigorously inspect all aspects of our lives to make sure that we are the best we can possibly be in every domain or ‘stream’. 

In ‘Management Mess-ups’ Mark Eppler provides an excellent metaphor.  Walking along the beach in Ireland he noticed that the fishermen were not out fishing that day, but had their boats upside down on the beach.  He was curious as they were losing a day’s income.  He asked and they explained that one day a year they keep their boats on the beach, turn them upside down and scrape them.  It still didn’t make sense.  They went on to explain that they needed to ‘scrape away the barnacles’.  Now he was really intrigued and asked more questions.  The explanation was that over time, the barnacles gradually multiply, building up under the boats, weighing them down.  Thus, if left unattended, the increasing weight of the barnacles would result in the fishermen using up to 40% more fuel to reach the fishing areas.  In addition, the boats would be much less manoeuvrable. 

Doesn’t that sound just like our lives?  We use more energy to achieve our goals and our decreased agility means that we are less likely to recognise and move towards opportunities.  In addition, the heavier our burdens, sometimes the harder it is to move away from threats or negative situations.  So, we need to take action – Now!  But first, we have to ‘see’ through our ‘blind spots’.  Film director, poet, healer, fellow coach and cherished friend, Naahid Nakidien describes this beautifully in ‘Challenges’. 

Challenges

In darkness we sit,

Too scared to see

We’re all afraid to face

Those challenges we need to meet

Deep inside we find

A scary patch of fear we hide

 

Feelings despondent

Too scared to act

Answers to find

Too scared to embrace

Veils to lifts

Too scared to see

 

Crying,

Almost Dying

Always Lying

As we reach in vain

 

The time has come to tackle those demons one by one

The silence needs to find a voice

That’s been paralysed by fear all this time

 

Reach out with vigorous appeal

To release this anxiety

Courage,

Pain,

Sincerity,

Dig deep and take one step to reality.

 

Crawling,

Sitting,

Standing

Stepping out

Reach to the world with eyes that see

 

No more secrets

No more confusion

Only determination and full responsibility

To accept each new challenge

One at a time.

 © Naahid Nakidien

Brenda Eckstein and Naahid Nakidien, guest speaker at the PwC Women’s breakfast in Pietermaritzburg.

If you’d like more information on ‘leadership development’ or ‘executive coaching’ please contact me - brenda@146.66.90.172, Phone: +27 33 3425432, Mobile: + 27 82 4993311.

Questions regarding your resources

October 26, 2011 by Brenda Leave a Comment

Choose a time period – for example, three years time.  Be specific and write down the date.  For example, if you have chosen three years as your period and you are answering these questions in August 2011, you would date your answers as August
2014.

The purpose is to paint a picture of what you want your life to look like at that time.  Stretch yourself into your vision but be realistic.  Are all your answers SMART?  (Specific?  Measurable?  Attainable?  Relevant?  Time-linked?)  

Enjoy this exercise.

Financial 
What capital do you wish to have accumulated?
What are you earning? 
What income are you generating on a regular basis? 
How are you doing this?
How have you invested your money?

Employment 
Where are you working? 
What are you doing? 
What opportunities are there for future growth? 
And how are you going to achieve this?

Human 
Which people are significant in -  your personal life,  your business life and your community life?  

Time 
How are you allocating your time?  This is a big question as it covers:   personal, business and community

Energy 
How are you building your personal energy? 
How are you conserving it? 
How are you spending it?

Health
What are you doing to eat healthily?
Physically, how are you going about being the best you can be?

Accommodation 
Where are you living? 
Describe.

Knowledge and qualifications 
How have you progressed in the last three years? 
What new skills have you acquired? 
What new qualifications have you achieved? 
What are your goals for the next period?

Transport 
What means of transport do you have or use?

Brand 
Your personal brand is a resource. 
How have you built it?
How are you promoting it?
How congruent is it to your business brand?

Coaching 
Yes, coaching is a resource. 
What have you done to make sure that you are exposed to the right coaching for you? 
How are you benefitting?

Network 
Your personal network is a powerful resource. 
What are you doing to build and maintain relevant relationships? 
How are you improving your skills as a networker?
What are you doing to expand your network in a meaningful way?
What groups of ‘like-minded’ people do you belong to?
What other groups give you a strong sense of belonging?

Technology 
How ‘up to date’ are you? 
Can you effectively incorporate the latest available technology where beneficial?

Once you have completed these questions, ask yourself what is missing.  What other questions should be
answering? 

You now have a fairly good idea of what you would like your future to look like.  This is part of your vision, but
not the whole thing.  If you’d like further help, you are welcome to contact me.

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