DEVELOPMENT
It ’ s time to create sustainable love for your work To do your job and do it well requires consistent energy . You also need a learner ’ s mindset and strong interpersonal working relationships . This combination is what enables sustainable high-performance .
Another essential yet frequently overlooked element is your energy management , or what is now known as your physiological intelligence ( PQ ). Just like your other intelligences you can build a stronger PQ by understanding what you need as an individual ( because we are all different ) to keep your physical and mental energy tanks topped up across the day .
Emphasising healthy nutrition , getting adequate exercise and sufficient good quality sleep is a given , but there ’ s something else needed too … It ’ s called taking a mental breather .
When less can be so much more You ’ ve probably noticed how taking a small break – even going away for part of the weekend – can be revitalising .
Similarly , studies have shown that taking frequent , small breaks across the day serves to regulate your energy . This will restore your capacity to keep thinking well . Your stress will be lowered and your productivity boosted . Far from slacking off , think of this as your energy optimisation strategy .
If you ’ re now thinking : “ I can ’ t not be available to answer my phone or respond to a message – I ’ ll get fired !” or “ How can I take a break when I don ’ t even have time to go to the bathroom ?” I hear you .
But I promise a quick restorative mental breather need only take a minute or two , and the benefits will be greater energy across your day , even into the late afternoon .
You ’ ll stay mentally sharp and able to make consistently good decisions . Your problemsolving capability will continue to operate at full speed , regardless of the complexity of the challenge you ’ re trying to resolve . And because these breathers are quick , no-one will notice you taking them . What they will notice is your consistently high performance .
Beyond the breathers Don ’ t forget – it ’ s also about how you regulate your rest and playtime away from work .
One CEO recently shared with me how he ’ s up early each morning to take the family dog out for a walk before he tackles breakfast and getting the kids ready for school , then he meditates for 15-20 minutes before starting work . He has found over time these rituals serve to keep him at the top of his game – refreshed and energised . He loves his job and wants to keep things that way .
What do you have in place to sustain your energy and ensure that your love for your work remains sustainable , too ? S drjennybrockis . com
THE EXPERT
Dr . Jenny Brockis is a medical practitioner specialising in brain health and mental performance in the workplace . She is also the author of Future Brain : The 12 Keys To Creating Your Own High- Performance Brain .
What does a mental breather look like ?
We ’ re all different , so choose breathers that you like and know work best for you . Here are some to get you started :
w Before joining a meeting , take three slow breaths . This slows down activity in the part of the nervous system associated with the stress response . It ’ s calming , clarifying and you ’ re now best prepared to actively listen and respond appropriately . w Before answering your phone , wait for two to three seconds . This will help you ground yourself . You ’ ll separate your mind from what you ’ ve just been doing and focus on the conversation you ’ re about to begin . w When scheduling meetings allow for a five to 10-minute breather in between . This will help you and your exec to rest and reset ( a study from Microsoft has shown how back-to-back meetings , especially Zoom calls , elevate stress and reduce your ability to pay attention ). w Honour your boundaries . It ’ s reasonable to stay behind sometimes to complete a task or help – but not every day . If you expect to work an extra hour or three regularly , you will . And it will easily fill with ‘ stuff that must be done ’, becoming your norm . Productivity has been shown to take a nosedive once you ’ ve put in more than 45 to 50 hours per week .
Remember , being busy does not equate to being productive . Your new mantra is that less is more . w Plan regular pit stops . A race car driver knows that to make it to the end of the race , it ’ s essential to allow for pit stops – they could be the difference between winning and not finishing . For you ? This could be refilling and drinking an extra glass of water , taking your lunch break away from your desk or getting outside for five minutes of fresh air and sunshine . w Go green . You don ’ t need a green thumb to benefit from spending time in a green space . If your office space permits , having a pot plant in the periphery of your vision has been shown to help address attention fatigue , as does having a window overlooking a green space . That 30-second glance outside the window is all it takes to restore concentration for the next couple of hours . w Meditate to reconnect with feeling grounded , present and calm . There is no known minimum dose and studies have shown even five minutes will bring cognitive benefits and lower stress .
Summer Issue 2023 | Executive PA 55