Source: [Books: The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High ... - Jim Loehr, James E. Loehr, Tony Schwartz - Google Books](evernote:///view/463671/s5/c7ef8667-1684-1bb2-b255-9942b94005ba/57ba5125-cfd0-4795-9c56-4f9115b91ae9/) My summary: 1. Take care of physical, emotional, mental, spiritual dimension of health (Wholistic, all round development) 2. Know your "why" reasons, purpose in life. 3. Build in ritual/habits to sustain your energy 4. --- # _Part One 1 The Dynamics of Full Engagement_ ## _ChapterOne 3_ Fully Engaged: Energy, Nor Time, Is Our Most Precious Resource Principles of Full Engagement - **1 Full engagement requires drawing on four separate but related sources of energy: physical, emotional, mental and spiritual.** - High or low physical energy. Positive or negative emotional energy. - **2 Because energy capacity diminishes both with overuse and with underuse, we must balance energy expenditure with intermittent energy renewal.** - See life as a series of sprints. Period of rest is to renew energy, to be fully engaged during sprints. - **3. To build capacity, we must push beyond our normal limits, training in the same systematic way that elite athletes do** - Stresses, like in body building cases muscles to grow. - **4. Positive energy rituals—highly specific routines for managing energy—are the key to full engagement and sustained high performance.** - Talks about the habits, processes in place to sustain performance. Such as sleep, exercise, diet.. The Change Process - Author introduce the 3 step process of "Purpose - Truth - Action" - What is the goal of having new behavior? - What is the current situation? - How to make plans to move towards the ideal? ## ChapterTwo 19  The Disengaged Life of Roger B. Roger have poor diet, lifestyle. Always stress and not mindful. Distracted. Not present in the moment. Relationships affected. Reactive and not proactive ## Chapter Three 28 The Pulse of High Performance: Balancing Stress and Recovery - Elite athlete often have OVERTRAINING or UNDERTRAINING in one or more dimentions - physically, emotionally, mentally or spiritually. Both overtraining and undertraining have performance consequences that include persistent injuries and sickness, anxiety, negativity and anger, difficulty concentrating, and loss of passion. We achieved our breakthroughs with athletes by helping them to more skillfully manage energy—pushing themselves to systematically increase capacity in whatever dimension it was insufficient, but also to build in regular recovery as part of their training regimens. - We all move in rhythmic wave oscillation. Moving between stress (energy expedition) and recovery (renewal of energy) in all dimensions - There are seasons and rhythms in everything in nature. From cells, individual, groups, organisations?  - Effect of overworking, stresses to physiology - We build emotional, mental and spiritual capacity in precisely the same way that we build physical capacity. We must system- atically expose ourselves to stress beyond our normal limits, followed by adequate recovery. - Expanding capacity requires a willingness to endure short-term discomfort in the service of long-term reward. ## Chapter Four 48  Physical Energy: Fueling the Fire - Physical energy is the fundamental source of fuel in life. - Physical energy is derived from the interaction between oxygen and glucose. - The two most important regulators of physical energy are breathing and eating. - Eating five to six low-calorie, highly nutritious meals a day en- sures a steady resupply of glucose and essential nutrients. - Drinking sixty-four ounces of water daily is a key factor in the effective management of physical energy. - Most human beings require seven to eight hours of sleep per night to function optimally. - Going to bed early and waking up early help to optimize perfor- mance. - Interval training is more effective than steady-state exercise in building physical capacity and in teaching people how to recover more efficiently. - To sustain full engagement, we must take a recovery break every 90 to 120 minutes. ## Chapter Five 72  Emotional Energy: Transforming Threat into Challenge • In order to perform at our best, we must access pleasant and positive emotions: the experience of enjoyment, challenge, ad- venture and opportunity. • The key muscles fueling positive emotional energy are self- confidence, self-control, interpersonal effectiveness and em- pathy. • Negative emotions serve survival but they are very costly and energy inefficient in the context of performance. • The ability to summon positive emotions during periods of in- tense stress lies at the heart of effective leadership. • Access to the emotional muscles that serve performance de- pends on creating a balance between exercising them regularly and intermittently seeking recovery. • Any activity that is enjoyable, fulfilling and affirming serves as a source of emotional renewal and recovery. • Emotional muscles such as patience, empathy and confidence can be strengthened in the same way that we strengthen a bicep or a tricep: pushing past our current limits followed by recovery. ## Chapter Six 94 ## Mental Energy: Appropriate Focus and Realistic Optimism • Mental capacity is what we use to organize our lives and focus our attention. • The mental energy that best serves full engagement is realistic optimism—seeing the world as it is, but always working posi- tively towards a desired outcome or solution. - The key supportive mental muscles include mental prepara- tion, visualization, positive self-talk, effective time manage- ment and creativity. - Changing channels mentally permits different parts of the brain to be activated and facilitates creativity. - Physical exercise stimulates cognitive capacity. - Maximum mental capacity is derived from a balance between expending and recovering mental energy. - When we lack the mental muscles we need to perform at our best, we must systematically build capacity by pushing past our comfort zone and then recovering. - Continuing to challenge the brain serves as a protection against age-related mental decline. ## ## Chapter Seven 110 ## Spiritual Energy: He Who Has a Why to Live • • • • • • • • • BEAR IN MIND Spiritual energy provides the force for action in all dimensions of our lives. It fuels passion, perseverance and commitment. Spiritual energy is derived from a connection to deeply held val- ues and a purpose beyond our self-interest. Character—the courage and conviction to live by our deepest values—is the key muscle that serves spiritual energy. The key supportive spiritual muscles are passion, commitment, integrity and honesty. Spiritual energy expenditure and energy renewal are deeply in- terconnected. Spiritual energy is sustained by balancing a commitment to a purpose beyond ourselves with adequate self-care. Spiritual work can be demanding and renewing at the same time. Expanding spiritual capacity involves pushing past our com- fort zone in precisely the same way that expanding physical ca- pacity does. The energy of the human spirit can override even severe limita- tions of physical energy. # PartTwo 129 The Training System ## Chapter Eight 131  Defining Purpose: The Rules of Engagement - The search for meaning is among the most powerful and enduring themes in every culture since the origin of recorded his- tory. - The "hero's journey" is grounded in mobilizing, nurturing and regularly renewing our most precious resource—energy—in the service of what matters most. - When we lack a strong sense of purpose we are easily buffeted by life's inevitable storms. - Purpose becomes a more powerful and enduring source of energy when its source moves from negative to positive, external to internal and self to others. - A negative source of purpose is defensive and deficit-based. - Intrinsic motivation grows out of the desire to engage in an activity because we value it for the inherent satisfaction it provides. - Values fuel the energy on which purpose is built. They hold us to a different standard for managing our energy. - A virtue is a value in action. - A vision statement, grounded in values that are meaningful and compelling, creates a blueprint for how to invest our en- ergy. _So it's about finding a sense of purpose, the "why", to get energy._ ## Chapter Nine 148 Face the Truth: How Are You Managing Your Energy Now?  - I like this table because it shows the flip sides of current maladaptive behavior and stress coping mechanism - Facing the truth frees up energy and is the second stage, after defining purpose, in becoming more fully engaged. - Avoiding the truth consumes great effort and energy. - At the most basic level, we deceive ourselves in order to protect our self-esteem. - Some truths are too unbearable to be absorbed all at once. Emotions such as grief are best metabolized in waves. - Truth without compassion is cruelty—to others and to our- selves. - What we fail to acknowledge about ourselves we often continue to act out unconsciously. - A common form of self-deception is assuming that our view represents the truth, when it is really just a lens through which we choose to view the world. - Facing the truth requires that we retain an ongoing openness to the possibility that we may not be seeing ourselves—or others— accurately. - It is both a danger and a delusion when we become too identi- fied with any singular view of ourselves. We are all a blend of light and shadow, virtues and vices. - Accepting our limitations reduces our defensiveness and in- creases the amount of positive energy available to us. In essence, don't run away from problem. Face the truth means being open to change and let go of old mindsets. Being integrated, authentic as a person. ## Chapter Ten 165 ## Taking Action: The Power of Positive Rituals Rituals serve as tools through which we effectively manage en- ergy in the service of whatever mission we are on. Rituals create a means by which to translate our values and pri- orities into action in all dimensions of our life. All great performers rely on positive rituals to manage their en- ergy and regulate their behavior. The limitations of conscious will and discipline are rooted in the fact that every demand on our self-control draws on the same limited resource. • • • • • • We can offset our limited will and discipline by building rituals that become automatic as quickly as possible, fueled by our deepest values. The most important role of rituals is to insure effective balance between energy expenditure and energy renewal in the service of full engagement. The more exacting the challenge and the greater the pressure, the more rigorous our rituals need to be. Precision and specificity are critical dimensions of building rit- uals during the thirty- to sixty-day acquisition period. Trying _not_ to do something rapidly depletes our limited stores of will and discipline. To make lasting change, we must build serial rituals, focusing on one significant change at a time. - Building a process, new habits. - _Chapter Eleven 183_ The Reengaged Life of Roger B. _Resources 195_ Summary of the Corporate Athlete Full-Engagement Training System _197_    ## Organizational Energy Dynamics 203 Most Important Physical Energy   Management Strategies _205_ Glycemic Index Examples _206_ The Corporate Athlete Personal Development Plan of Roger B. _207_ The Corporate Athlete Personal Development Plan Worksheet _217_ ---