Powerpoint Templates Page 1 Managing Your Energy Jason Sackett, LCSW USC Center for Work and Family...

Powerpoint Templates

Managing Your Energy

Jason Sackett, LCSWUSC Center for Work and Family Life

http://www.powerpointstyles.com/


Energy over time

Long-Term

Energy must be sustainable over time

Short-term



Generating energy

Physical

Exercise + Rest

Nutrition

Emotional

Expression

Relationships

Mental

Interest

Flow

Spiritual

Connections

Purpose



Physical energyExercise

Works for you, enjoyable, meaningful

Sustainable

Focus on efforts, not outcomes



Physical energy Sleep/ rest

• Sleep– At least 7 hours

• Rest– Recovery time– “1 minute break”



• Supply• Portions • Knowledge• Ban list• Restaurants• Emotional eating

Physical energy Nutrition



Physical energy exercise

Let your eyes wander

Let your body settle (slump)

Inhale 4 seconds, exhale 4 seconds

Sense heartbeat



Generating emotional energy

Change in perspectiveOptimism*Expression—better out than inGenerating positive emotion



Emotional energy through relationships

Relationships drive emotional energySet relationship standards

AppreciatedRespectedValidatedValued

No deal-killers



Gratitude = Emotional energy

Praise at least one person each day

End each day by acknowledging what you are grateful for

Write it down in highly specific terms

Exercise 1: Write down one point of praise for a colleague present today

Exercise 2: Start a “compliment log”—document every compliment you receive



Mental energy

• Interest• Flow

focus, concentration, engagement

zone of challenge, between anxiety and boredom



Mental energy exercise

Think about an activity

Visualize yourself performing that activity

Imagine yourself doing it successfully

Hold that image



Spiritual energy

Idealism, purpose

Start with “Why”Explore your primary motivations, ideals

Practice what’s good for the soul

Connecting with othersGivingMusic, art



What drains your energy?

People

Unwanted tasks

Low self-care

Confusion/ chaos

Over-thinking

Energy leeches



Low self-care

Too much…

Work/ responsibility

Alcohol, caffeine, other substances

Negative appraisal, self-criticism

Bottling of emotions

Not enough…

Exercise

Sleep

Good nutrition

Social interaction/ fun



Activities at work that consume energy

• Project deadlines• Documentation• Organizing files, documents, info• Brainstorming• Planning• Supervising• Meetings• Phone calls• Checking emails



Conserve energy through “scarcity”

To build scarcity, value, and influence…

• Create perception of being in high demand, but also a team player

• Reserve time for high-value activities, avoid low-value• Anticipate requests and offer assistance (reciprocity)• Be willing to help, but after your tasks are complete• Appear busy, while actually slowing your pace of work• 3 D’s: Delay, Delegate, Do away with

Exercise: write down at least one way you can decrease availability for low-value tasks



Conserve energy by “getting out of your head”

• Here and now• Preparation vs. anticipation• Don’t bring the pain early• Don’t “do others’ jobs for them”



Exercise to get out of your head

Ask yourself the following questions:

1. What is going on, right here and right now?

2. Is there anything bothersome happening right at this

moment?

2a. If yes, is there anything I can do about it?

3. What would be a productive thought or activity on which to focus my energy right now?



Putting it all together

Clear your mind (of the energy leeches)

Breathe—inhale 4 seconds, exhale 4 seconds

Focus—on the moment

Sense your heartbeat and breathe

Visualize—and hold the thought

Compliment you received

Gratitude for a relationship

An enjoyable activity or accomplishment



Part II:Building Optimism



Optimism• Tendency to look on

the more favorable side of events or conditions

• Tendency to expect the most favorable outcome

• Belief that good will prevail

• Positive thinking



Are you an optimist?

Optimism is not…• Reckless• Fantasy-based• Unrealistic • Limited to certain

people



Why optimism?

• Inoculates against depression• Improves overall health• Improves recovery from illness

• Combines with talent and desire to enable achievement

• It influences people to like you• It generates positive energy,

causing good things to happen

• It beats pessimism



Why not pessimism?

• More illness• Lowers immune function• “Straight line to depression”• Lowers resilience• Lowers success• Almost no advantages



How do you build optimism?

• Explanatory styles • Role models• Staying in the present• Overcoming pessimism • ABC’s



Explanatory styles

• Way we explain events, good or bad– Permanence– Pervasiveness– Personalization– Defining events



Explanatory styles—Permanence

Extent to which causes of events are permanent

High bad permanence = causes of bad events are permanent– Contributes to lengthy feelings of helplessness, or excessive

helplessness from small setbacks

Low bad permanence = causes of bad events are temporary– Helps a person bounce back

High good permanence = good events have permanent causes– People try harder after they succeed

Low good permanence = good events have temporary causes– People give up even when they succeed, see success as a fluke



Explanatory styles—Pervasiveness

Refers to the causes of good/ bad events, universal vs. specific

• High bad pervasiveness = bad events have universal causes• Low bad pervasiveness = bad events have specific causes• High good pervasiveness = good events have universal c’s• Low good pervasiveness = good events have specific c’s

Exercise: Choose the statement that best describes you.1. When one area of your life suffers, you can store it away and attend to

other important areas of your life

2. When one thread of your life snaps, the whole fabric unravels



Explanatory styles—The stuff of hope

SOH = permanence (time) + pervasiveness (cause)

• Finding temporary and specific causes for misfortune, and permanent/ universal causes for positive events, leads to greater hopefulness

• Finding permanent and universal causes for misfortune, and temporary/ specific causes for positive events, decreases hope



Explanatory styles—Personalization

The perceived locus of responsibility, internal vs. external

When bad things happen, we can blame ourselves (internalize) or we can blame others or circumstances (externalize)

• Internalization– Of bad events (blaming ourselves) lower self-esteem– Of good events (crediting ourselves) higher self-esteem

• Externalization– Of bad events (blaming circumstances) preserves self-esteem– Of good events (crediting others) lowers self-esteem



Explanatory styles—Re-defining, changing perspectives

• Maybe a bad event is actually good?– Failure leads to greater resolve– Loss breeds opportunity– Only time will tell if this event is good or bad

• Law of averages– I’m due for a break

• Pay attention only to what’s right with a situation



Optimism role models

"I keep thinking, day to day, that something good is just about to happen... I don't know how to think otherwise." –Pete Carroll

• Assistant Coach for 17 years• Hired as Head Coach of NY Jets, fired after one year• Hired by New England Patriots, lost Super Bowl• Did not make Top 3 in USC’s search for Head Coach



Optimism role models

Common denominators

• Successful• Talented• Hard-working• Passionate• Idealistic• Persistent• Past experiences of adversity did not

limit optimistic beliefs, efforts, or future success



Action in the present

• What am I doing right now?• Focus exclusively on actions, not their

outcomes– Number of steps– Time invested– Overall effort– Strategies – Connections

Creates the basis for realistic optimism



ABC’s

• Adversity• Belief• Consequence (feeling)



Overcoming pessimism

• Step 1: Recognize pessimistic thoughts• Step 2: Distract or dispute

Dispute!

Successfully disputed beliefs are less likely to recur when the same situation presents itself again.



Disputing

• Using perspective– Is my belief reasonable, or out of proportion?– Distancing—if someone else judged me as critically as I am

judging myself, would I accept their conclusion?

• Examining evidence• Find alternative explanations• Challenging implications• Discarding beliefs that are not useful or destructive



ABCD

Your new formula for replacing pessimism with optimism

• Adversity __________________________• Belief __________________________• Consequence __________________________• Disputation __________________________



Resources/ References

Cialdini, R.B. (2007). Influence: The psychology of persuasion.

Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience.

Seligman, M.E. (1998). Learned optimism: How to change your mind and your life.



Keep in touch

USC Center for Work and Family Life(213) 821-0800

www.usc.edu/worklife

[email protected]

• UPC –University Village (UVI), 3375 S. Hoover, Suite E-206• HSC –Soto Building, 2001 N. Soto Street Room SSB 112

Confidential

Free

Serving USC faculty and staff since 1980


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