Maintaining Your Energy is Key to Performance
Lessons on Energy from Soccer
I guess I wasn't the only one watching the European soccer final last week, England v Italy. I was in awe of the gusto with which both sides sang their respective anthems - battle songs; rousing, energising, and patriotic. The spectators joined in with passion. All designed to create a high state of high expectation which, of course, it does. The game kicked off, and much to everyone's (well, read 'my') astonishment England scored after only one minute 57 seconds. The joy, excitement and adrenaline rush was massive for the English players and fans alike and then multiply it by 10 and by 10 again. Especially when you take into account the hype in the build-up to the match. The downside of this huge adrenaline rush is; it comes...a bit like a sneeze, and then almost as quickly, it’s gone. You are left feeling depleted and lacklustre. Unfortunately, it is not easy to get the va-va-voom back quickly. By contrast the Italians - who eventually won - recognised there was plenty of time left in the game and that there was still all to play for.
It is not only international soccer stars who need to manage their energy effectively. Think about yourself; you start your day ready to take on the world. From the moment you get out of bed, you're been thinking about all the things you're going to get done today. You can't wait to get started!
Then it all falls apart.
By the end of the day, you're grumpy and out of sorts. The day somehow derailed, and here you are, feeling like you didn't accomplish half the things you wanted to today. What happened?
Well, sometimes life really does get in the way. The car won't start, or the dog gets out, and you spend half the morning chasing him around the neighbourhood. Life gets in the way. More often than not, though, you likely did what most people do: you crashed and burned. Somewhere...you just ran out of energy.
So, how can you maintain your energy levels even on the toughest of days?
Check-in With Yourself
First of all, you need to listen to your body a little bit more. If you can catch yourself right when your energy begins to waver, you might be able to stave off a massive crash later on. Frequently when we're lagging, it's because we need something small, like a drink of water, a little activity, or even a small snack. These are quick and easy fixes that only take a minute. Ignore them, though, and you're liable to lose hours out of your day before you know it.
Engage in a Routine (or Two)
We tend to burn out energy because we're scrambling to sort out our day and find the things we need. When you have a morning routine, for example, you'll have everything near at hand right when you need it. Getting out of the door will take half the energy, giving you reserves for where you need it most. Ask yourself what parts of your day you can streamline by creating a routine, and make sure to follow through with those routines as often as possible. By the way, another word for a routine is a habit or even an SOP - a Standard Operating Procedure. The great thing about having a routine is it limits the number of decision you need to make, ensuring more energy.
Become More Intentional
Too often, our day becomes filled with little nonsense (think no-sense) tasks which take up energy and time. What is it you really need to do? What actions will create the most significant impact on your day? Put your energy where it counts most by being more intentional with what you're doing. Remember, you don't have to be the one to do everything. Delegate the non-essential items to keep yourself focused on what matters.
Get to Bed!
While a bedtime routine is a great start, pay more attention to your sleep. Create a sleep environment that is free from noise and distraction. Make sure your room is at an optimal temperature, and yes, if need be, invest in a better mattress or new pillows. Getting a good night's sleep will keep you more energetic throughout the day.
