Physical energy Up! Up! Up!

Book Title: The Power of Full Engagement

Book chapter: Physical energy: Fueling the fire 

Author: Jim Loehr& Tony Schwartz   Reviewed by: Jason Cheng Qi Quan

     Physical energy is essential in our life. It energies us to confront the challenges everyday. How is physical energy comes from? It is from our state of body and mind. We must cultivate good eating habits and relax habits.

    

    Firstly, reflect your low energy moment. It may prevent you to achieve your dream life. The book shares the correct procedure to increase your energy. 

        There are three steps to increase your energy level. First step is to identify the performance barrier.This is the current state of your life in which you feel unsatisfied. It is also a barrier that stops you to regain the new physical activity. For example, you realize that you lack of concentration,feel tired easily everyday because of low energy. Write it down on paper and face it. After that, set the desired outcome. The outcome must be reasonable for you to achieve. Imagine the moment that you have achieved it. What do you feel? if you feel excited and energized, this is the outcome that you truly want! Write down the desired outcome and feel it. Here is the simple outcome. "I want to stay high energy and high concentration to complete my task". This is the state of flow that can improve your efficiency tremendously. 

         Third step is to create one action step. It is a step for you to help you begin the activity to achieve the desired outcome. The first step is the most difficult step. Why? This is because human tends to avoid change. Change requires some willpower, determination and belief. Focus on long-term goals instead of short-term rewards. Delay your gratification gradually and one day you will change yourself. For example, you can think about what is the action that can improve your concentration. Here is the list of action steps

                    1. Buy a notebook to write a diary 

                    2. Clean and set up your room 

                    3. Start your hobbies

     Write a diary is a way to reflect on yourself and stay conscious. It helps you reflect on your day and area of improvement. Write a diary can also release stress because it frees up our brain space. You can write down all the thoughts and ideas so that your brain is free of  unnecessary thoughts and help you focus on challenging task. Next is to clean and set up your room. A cleanroom can boost your focus. If you work in a messy environment , you will get frustrated easily because it consumes a lot of time to get the items you want. Your mind also easily gets distracted by the items.Therefore, spend time   designing your room will make you stay focus all the time.  

    Hobbies is an activity that helps you to gain positive and relax feelings. It is an activity that can help us in our career and personal development. Hobbies are important because they can make our life more interesting. It can be dancing, drawing and exercise. This is the activity that helps us sustain positive energy regardless of how life is changing. It can harmonize our thoughts and made us happy. The hobby is the high-quality rest action. It just requires 20% of your time and it improves 80% of your emotional and mental health that brings positive outcomes into your life.  If your hobby is reading my blog, you can click the follower button at the right corner and get more updates from my blog too! 

         Last step is to create a ritual for yourself. Ritual is a repetitive weekly activity. It is the task that you execute without using too much conscious thought. You will carry it out automatically without forcing yourself. You do it because you like to do it. The reward comes from the state of completion of activity instead of externally. 

        Weekday:

                        10 00 pm    : Brush teeth and face cleaning

                        10 20 pm    : Journal writing

                        10 40 pm    : Reading 

                        11 00 pm    : Lights off 

                

        Weekend: 

                        6 30 am     : Wake up 

                        6 45 am     : Meditation 

                        7 00 am     : Exercise 

                        7 30 am     : Bath and rest 

                        8 00 am     : Breakfast 

                        9 00 am     : Self improvement 

                        5 00 pm     : Dancing 

                        8 00 pm     : Blogging 

        After you finish the ritual, do a quick reflection and adjust in the following week. Track your feeling and mental status. In the beginning it requires willpower to change it. After you have developed the ritual, you will less willpower and do it automatically.

        Here are the tips on how to optimize your energy level. Identify your performance barrier and the focus on the desired outcome. Stay persistent and I believe you can sustain high energy in your life!