The Way We Are Working Isnt Working: Exercises CH One

I am currently reading this book. Tony is the MAN when it comes to energy and renewal. I am going to do the action steps at the end of each chapter here.

Reflect on the 4 key energy needs: physical sustainability, emotional security, mental self expression and spiritual significance. How well am I meeting these needs? Where do I feel I am falling short? What are the costs to me and others in my life?

Physical Sustainability:

For me, this has become automatic. It wasn’t always so. These days I move my body SIX days per week. I recognize the connection that Tony shares between optimal life performance and physical care of the body. I regularly follow Tony’s recommendations: lean protein, complex carbs, regular movement / exercise, yoga / stretching. He recommends playing / laughing which I could use a bit more of. Here are some thing that I’d like to do every two weeks to keep me playing / laughing:

Growth Areas

Playing music with friends

Playing guitar 20 minutes 3-5 times per week.

Roller skating

Paint Ball

Dancing

Laughter Yoga

King Spa Outings

In general I do very well in this quadrant, this is call the energize quadrant which when paired with the chill quadrant leads to a positive high octane life experience. I am usually very energetic and balanced. There is always room for improvement.

There are a few CHILL behavior I do well and others that need some more attention. Listed: taking regular breaks, napping, meditating, sleeping, vacation. I usually do well with sleep. I have noticed that I need EIGHT hours to be at my best. My career is very physically active and if I don’t honor my sleep I get run down with in a week. I am a little run down right now because I was getting 6-7 hours of sleep over the last two weeks or so. I MUST get EIGHT. Napping is not a regular practice for me. I have noticed on the rare occasion when I have done how good I feel. Meditation is fundamental for me. This is something that I have been cultivating for FOUR years now and the benefits and rewards are self evident. My goal is 30 min AM and 15 PM. I am more consistent lately in the PM due to a phone meditation partner. Very helpful. I notice that when I begin my day with a sit, everything is more aligned. Vacationing is way over due. I am taking a week off for the first time in over a year this December. I need to program in more regular vacation times. I am good about taking one day off per week. However, I need to take one 3 day weekend each moths as well.

Growth Areas:

Vacations: 3 day weekend every month. One week off every 3 months. It is time to schedule these in. Interesting to watch the time and money conversations creep in as I look at this.

Sleep: EIGHT HOURS PERIOD.

The cost to myself and others… To myself, low energy and focus and poor attitude when I do not honor my fundamentals. To others, they don’t get the best version of me. They might not even notice… however, I notice.