Tony Schwartz and Jim Lauer, authors of the best-selling book Life at Full Power, have been mentally preparing entrepreneurs, top managers, athletes, rescue workers and special services for many years. In their book, Schwartz and Lauer talk about how to combine intensive work, a happy personal life, physical and mental health; about how to manage the main types of energy and create reserves of positive energy; about why it is important to be able to set goals and create positive rituals. With permission from SmartReading, we are publishing a summary ("condensed" version) of Loer and Schwartz's book. The publication will be useful for entrepreneurs, top managers, middle managers, focused on career growth.
smartreading is a project of the co-founder of one of the leading Russian publishing houses of business literature "Mann, Ivanov and Ferber" Mikhail Ivanov and his partners. SmartReading produces so-called summaries - texts that summarize the key ideas of bestsellers in the non-fiction genre. Thus, people who, for some reason, cannot quickly read the full versions of books, can get acquainted with their main ideas and theses. SmartReading uses a subscription business model in its work.
Introduction
We used to think that one of our main resources is time, and it is in the right time management that the secret of efficiency lies. The book "Life at full power" states that the main value of modern man is energy. You can make an ideal plan for the day, in which there will be enough time for everything, but if there is not enough energy to implement what was planned, then even well-thought-out timing will not save. Energy makes it possible not only to work effectively, but also to maintain harmonious relationships within the family, remember about health and your own hobbies, and maintain a positive attitude.
Life at Full Power analyzes the four main types of energy: physical, emotional, mental and spiritual. These energies are interconnected, they can be spent and accumulated. They need to be developed and strengthened, maintaining a balance between intensive work and full recovery, training your energy “muscles” in the same way as athletes train their muscles.
The authors of the book, Jim Lauer and Tony Schwartz, explain with reason how to do this and why it is important. In addition, they offer new approaches to managing our power and talk about various aspects that are essential for the formation of positive energy reserves.
1. Energy
1.1. Balance between spending
and energy recovery
Imagine the lifestyle of the average middle-aged ambitious manager working in a growing company. Hundreds of emails a day, ever-expanding responsibilities, lack of time for physical activity, late returns home and reduced time spent with family. As a result of workload - malnutrition: lack of a nutritious breakfast (no time - you have to rush to work), snacking in the office with muffins and low-quality coffee from the machine, fast food for lunch, late dinners with clients (accompanied by alcohol).
The result is a loss of positive energy in all directions: fatigue, irritability, lack of motivation, separation from loved ones, memory impairment.
Despite the incredible workload and intense work, such a life can hardly be called a “life at full capacity”, rather it is a “life of the last strength”, fraught with nervous breakdowns, downshifting or heart attacks.
In Japan, for several years now, the term "karoshi" has been used, meaning death from overwork, common among Japanese workaholics.
What to do? Giving up a well-paid, and in many cases also a favorite job? Or work carelessly? According to polls, about 55% of Americans work half-heartedly, and 20% harm their employer with a negative attitude towards work. Downshifting and neglecting one's duties is not an option, since insufficient energy expenditure is no less harmful to our energy capabilities than its overexpenditure. You can draw an analogy with the muscles: if they are constantly overstrained and deprived of rest - they are damaged, if they do not work (in bedridden patients) - they atrophy.
The way out of the impasse is the ability to alternate periods of active energy expenditure with periods of its full recovery. The world around us lives according to rhythmic laws - the day follows the night, the season is followed by the season. Our body also exists in cycles - there are cycles of sleep and wakefulness, which in turn are divided into cycles of fast superficial and deep sleep, active and passive wakefulness.
Fluctuating hormone levels, brain activity, muscle activity. But, despite this, people often ignore the cyclical nature of life and live "linearly" - working at a certain level of strength, ignoring fatigue and other signals that the body sends us. When the forces end and the energy is depleted, then you have to create rhythm artificially, relaxing with the help of alcohol, cigarettes or caffeine.
The key to efficiency lies in the organization of a healthy rhythm of life and in finding the right balance between spending energy and replenishing it, between rest and work.
Everyone can find time and opportunities to replenish their energy resources. Someone during frequent business flights vetoes work on an airplane, devoting these hours only to watching their favorite films or reading fiction. Someone walks through the office, finding out what subordinates are working on. Someone takes a short walk, calls family, paints, leaves for the weekend with the family and turns off the phone.
There are many possibilities, it all depends on the specific situation.
1.2. A new look at stress
The familiar paradigm tells us that stress is a priori evil. It is the cause of heart attacks, strokes, gastritis and depression. The new paradigm claims that things are not so simple. Stress makes us expand our capabilities - physical, mental, mental.
If you alternate stress with a commensurate recovery, then it brings tangible benefits. Repeating the parallel with the work of the muscles - subjecting them to periodically increased loads, followed by relaxation, we prepare them for even greater loads. Stress works the same way - it prepares us for even greater accomplishments by creating a reserve of power.
Many will say that our life is already full of stress in order to create them artificially. Therefore, you can not constantly live in a state of stress - it is really very, very dangerous. Stress (physical, emotional, mental) should be temporary. And after it, regular replenishment of energy is necessary - rest or a pleasant change of activity. But this is exactly what is missing in the lives of people complaining of constant stress.
Getting used to stress can be tricky because we tend to resist anything that goes out of our comfort zone. But once we get out of this limiting zone, we get real pleasure from the new resources that open up inside us. These moments become the best and most memorable in our lives.
1.3. Energy Dynamics
Man is a rather intricate energy system in which four main types of energy can be distinguished: physical, emotional, mental and spiritual. It is the interconnected and harmonious work of all these energy reserves that ensures life at full capacity.
Energy can range from positive to negative, high to low, as shown in the illustration. The most effective are those whose energy runs between high positive energy (active work) and low positive energy (rest-recovery).
Negative energy is harmful to its owner, because it burns energy reserves very quickly. It becomes a serious barrier on the way to the goal, success and a happy, fulfilling life, and can threaten life as such, leading to serious illnesses.
Leaders - managers and organizers - broadcast their energy to subordinates, so they need to carefully monitor the balance of their energy resources.
1.4. physical energy
Physical energy is the fuel for other types of energy resources, primarily for emotional and mental energy. People engaged in intellectual work often underestimate the importance of this type of energy for their work and life. Meanwhile, physical energy and endurance are the foundations of life that ensure our performance. Proper nutrition and breathing, good sleep, physical activity help maintain a person's energy reserves.
Breathing is one of the defining regulators of physical activity, which is accustomed to paying unacceptably little attention. In case of danger, we begin to breathe too shallowly, which leads to a reduction in oxygen supply and a decrease in physical, mental and even emotional energy. It is helpful to learn to control your breathing by practicing simple breathing exercises. Or at least learn to breathe deeply, smoothly and measuredly. And remember that a long exhalation promotes relaxation: for example, if you count up to three while inhaling, and up to six while exhaling, you can relieve excitement and relax.
The next important source of energy is food. Our efficiency is negatively affected by both overeating and undereating. To maintain a sufficient level of positive physical energy, you should avoid large breaks between meals, eating 5-6 times a day, but in small, low-calorie portions. The most important meal of the day should be breakfast, which kicks off the metabolism after a long night.
It is preferable that foods that give a uniform energy intake prevail in food: whole grains, foods with a low glycemic index (apples, pears, strawberries, nuts, dried fruits, beans, cabbage, tomatoes), proteins. Foods with a high glycemic index are poor energy providers, providing only short-term satisfaction of hunger.
Water helps to restore energy intensively. But we must keep in mind that, unlike the feeling of hunger that comes at the moment when it is time to refresh ourselves, we begin to feel thirsty when the loss of water in the body already becomes significant. At the same time, the loss of only 3 percent of the fluid is fraught for the muscles with a loss of 10 percent of the strength. In addition, lack of water contributes to a deterioration in concentration and increased blood viscosity, leading to heart disease. So water (namely water, not caffeinated drinks that promote fluid loss) should be drunk as often as possible - about 1.5-2 liters per day, without waiting for signals from your own body.
An important factor in replenishing energy is sleep. Lack of sleep causes a sharp loss of energy, a decrease in concentration, fatigue, memory impairment, a weakening of logical abilities and a general decrease in efficiency.
As with food, too much sleep is as bad as not getting enough sleep. The optimal sleep time for an adult is 7-8 hours. When choosing a time to go to bed, one should take into account natural rhythms - early going to bed and early awakening are preferable, close to the cycles of wildlife. Night wakefulness, night shifts deal a serious blow to the energy resources of the body.
Even minimal exercise can bring significant benefits. As modern studies show, the most effective are not long-term uniform loads, but interval training, in which the pulse rhythmically either accelerates or slows down. This can be aerobic exercise several times a week, consisting of alternating one-minute intensive and more relaxed exercises. Or cycling, alternating fast and slow pace.
In addition to training that strengthens the cardiovascular system, strength training is also important. With age, their value increases, because after forty years a person, in the absence of regular physical activity, loses about a quarter kilogram of muscle mass every year.
1.5. emotional energy
For a full and vibrant life, we need positive emotions, such as joy, interest in new things, pleasure in communication, healthy adventurism. Therefore, it is important not to forget about the emotional component of your life, to be able to switch and find time for what you really enjoy doing.
So that the tank of emotional energy does not empty, it is important to do what fills it, makes us more confident and brings joy: go to the theater, meet friends, draw, sing, play sports, listen to music, embroider, write poetry and so on.
Self-confidence, self-discipline, empathy, and communication skills are the muscle system of positive emotional energy. This system can be strengthened in the same way as we strengthen muscles - with the help of alternating tension and relaxation, leaving the “comfort zone”
It is important to learn to experience the full range of feelings, not to reject your emotions, to experience them and not be afraid to be, for example, overly sentimental or frank. Otherwise, life will not be harmonious, because honesty without tact can turn into rudeness, and rationality without generosity - into stinginess.
For effective management, a leader needs to be able to maintain a reserve of positive emotional energy even under conditions of stress and very intensive work, including in order to support and motivate his subordinates.
1.6. mental energy
Mental energy determines our life and our development, allowing us to concentrate on solving the most important problems and tasks that confront us.
How often the best ideas and solutions to complex problems come to our minds not at the desk, but during a walk, in bed before going to bed, while taking a bath. Remember Mendeleev, to whom his famous table came in its ideal form in a dream, at the moment of greatest relaxation. This suggests that periods of rest and recovery are especially important for our brain and our mental energy.
The brain needs this quiet time to process and systematize the information received. When his rational left hemisphere is tired and exhausted in finding a solution, the creative right hemisphere comes into play, which finds unexpected and interesting solutions at an intuitive-unconscious level.
Reasonable optimism plays an important role in maintaining reserves of positive mental energy - a realistic awareness of the world and a positive attitude towards it. Our brain is so plastic that it is never too late to improve its performance. When we learn something new, our brain creates new neural connections, that is, the brain develops and forms a reserve of mental energy. Therefore, it is important at any age to show interest in new knowledge and skills. This will allow for a long time to maintain the working capacity and efficiency of the brain, save memory and intelligence. Train your brain with new tasks and new ideas.
The work of the brain directly depends on the physical condition of the whole body. Even small sports activities improve the supply of blood and oxygen to the brain, stimulate the production of chemicals that prevent the destruction of brain cells. This greatly improves brain activity.
1.7. spiritual energy
Spiritual energy in this context is devoid of a religious component. It is determined by our unselfish goals and values - an adequate balance between concern for other people and attention to our own desires and needs.
Spiritual energy determines what we want to spend other energy resources on - physical, emotional, mental. It makes us act, gives perseverance and perseverance.
The "muscle" of spiritual energy is our character, which must be educated, sometimes subjecting it to stress and trials. You can restore spiritual energy by communicating with art and nature, solitude, prayer. Spiritual practices, such as meditation, also help replenish energy reserves, but may also require the expenditure of spiritual energy.
2. Training and practice
2.1. goal setting
If development occurs from the bottom up, from the physical level to the spiritual, then changes must be introduced from the top down, starting from the spiritual level. After all, it is at the spiritual level that the goal for which we are ready to spend all our energy is determined in the first place. The goal itself is one of the strongest generators of energy.
The goal becomes a strong and long-term generator of positive energy under three conditions:
If the target is positive. A negative goal is more often defensive in nature and is aimed not at achieving, but at solving specific problems. It generates negative energy - anger, aggression, anxiety.
If the goal is the person's own goal, and not set from outside. Intrinsic motivation is stronger than extrinsic. In this regard, the question arises, to what extent is the pursuit of a goal related to reward? Many people tend to think that reward is the strongest motivator, but studies have shown the opposite. For example, children who enjoyed solving puzzles began to show less interest in them when the researchers introduced a system of rewards for completing the task.
If the goal is not completely selfish and extends to other people. It is easy to see that the professional qualities of employees who are motivated only by their salary and working conditions are usually inferior to the qualities of similarly trained employees whose interests go beyond their own.
New ideas, life problems and even pain can be a signal for changes in life and for setting a new goal. When a person thinks about the need for change, then his actions usually follow the following chain:
Signal for change => Goal setting => Finding a teacher => Fighting yourself => Winning => New goal
But many people are generally not inclined to set goals for themselves, preferring to move on "autopilot", struggling with minor troubles and not finding the strength and time to set more global goals. Paradoxically, many workaholics who work hard day in and day out turn out to be pathologically lazy when it comes to the slightest changes in their lifestyle.
If you don't have a goal, you are easily broken and more susceptible to life's problems. Take some time to prioritize, don't skim the surface of your life, look deeper.
We all know and admire the true values - kindness, sensitivity, nobility, devotion, honesty, mercy. But the fact that we respect these values does not mean that we live by them. Values become our dignity when we act in accordance with them. In order to properly manage your energy, you must act not only in accordance with the momentary mood or the requirement of the present moment, but also remember the deep truths. For example, if you are in a bad mood or tired, do not take it out on colleagues or relatives.
2.2. Be honest with yourself
Let's say you've identified your values, but how do you know if you're living by them? It is human nature to be deceived when it comes to himself. But until we honestly face ourselves and our negative and positive sides, we will not be able to move forward.
We lose power when we engage in self-deception, and this applies to a variety of energy aspects, including the physical. By refusing to accept the truth, we can block out pain, stiffness in our body, tight muscles, back pain, migraines or frequent colds. Sometimes denial of the truth can be healing, for example, when the body blocks the pain in a severe injury, but in this case it is not about that. The very suppression of the truth also consumes a lot of energy.
Try to take an honest look at your own behavior, admit your shortcomings, and then take responsibility for them and for your decisions. After all, what we hide or suppress in ourselves does not disappear, but continues to control our lives.
How do we hide from the truth? Suppressing feelings - falling into a stupor and denying the unpleasant. Recognizing the truth, but not emotionally living it, violating their own principles imposed on others. Finding traits inherent in others and condemning them in others. Explaining their shortcomings by the requirements of the life situation.
It must be admitted that in every negative pattern of behavior there is something that attracts us, delivering temporary comfort or pleasure. However, one must also understand that negative energy is destructive in the long run. So, outbursts of irritation can give temporary relief, but can destroy relationships with loved ones.
As in everything, in the search for truth, it is important to strike a balance, because, as the famous medieval physician Paracelsus said, "everything is poison, and everything is medicine."
Having brought down an avalanche of negative information on yourself, you can break down and deal too much a blow to your self-esteem. Therefore, the medicine of truth must be taken in doses. And remember that you need to be no less compassionate towards yourself than towards other people.
Open your eyes not only to your negative, but also to your positive traits. Sometimes we tend to suppress our positive qualities, hiding charity under harshness, sentimentality under rudeness, generosity under deliberate economy.
Self-study should be an ongoing practice, not a one-time event. This is the only way to gain inner freedom and maintain your energy at a sufficiently high level. Here again, comparison with muscles cannot be avoided. You can’t take too long a break in their training, but you need to give them a rest. If you constantly engage in self-digging, this will also not lead to good.
2.3. Positive rituals -
energy management tools
Returning to the defining role of habits in our lives, we cannot ignore the importance of rituals as tools for managing energy.
Having made a ritual some action that replenishes the reserves of our energy capabilities, we have the opportunity to make less effort to perform it. After all, we do not experience difficulties when brushing our teeth twice a day, without hesitation we turn on the kettle in the morning, we do not think while making the bed. With the right rituals, we do not have to choose “do / not do”, the developed behavior scheme makes life easier, bringing good habits to automatism.
Rituals allow us to reinforce good habits, make transformations in our lives, set new priorities and train the muscles of all types of energies. Many great athletes and other outstanding people have reached the top in their field through the right rituals.
Base new rituals on your core values. Define your own rituals. Unpleasant associations associated with rituals are present for many precisely because in childhood most of the rituals were imposed from the outside.
Rituals must certainly take into account the need to alternate the expenditure and restoration of energy. Come up with relaxation rituals during intense work - deep breathing, a walk, talking with friends, a glass of water.
It is necessary to leave the comfort zone and instill rituals gradually so as not to break too quickly. Do not take on too many obligations at once, promising to completely change your life from the new year or from Monday. Try to focus on one important change in a certain time period.
Summary
The main human resource is energy. There are four main types of energy: physical, emotional, mental and spiritual. To live at full capacity, it is necessary to find a balance between the rhythmic expenditure and restoration of energy, intensively spending it and renewing it no less fully.
Underexpenditure of energy is harmful to energy resources no less than excessive overexpenditure, because in this case our energy "muscles" atrophy. One of the effective ways to train our energy "muscles" is stress, followed by energy recovery (rest).
Physical energy is the basis for all other types of energy. Conditions for maintaining decent reserves of physical energy: a balanced diet with a predominance of foods with a low glycemic index, proper breathing, 7-8 hours of sleep, sufficient fluid intake, interval exercise, strength training.
Emotional energy is restored when we do something that brings us pleasure and satisfaction: walking, talking with friends, going to the theater, music, drawing. The muscles of positive emotional energy are self-confidence, self-discipline, empathy, and communication skills. It is especially important for a leader to maintain a high level of emotional energy even under stress.
Mental Energy Allows Us to Make Decisions, and for it the alternation of intensive work and good rest is especially necessary. At any age, strive for new knowledge and skills, this develops the brain, forming new neural connections and allowing you to maintain clarity of mind.
Spiritual Energy Determines Where We Invest All Our Energy, and is conditioned by our unselfish goals and values. The “muscle” of this energy is our character, which sometimes needs to be stressed and tested.
The goal is the most powerful energy generator, but only if it is positive, created by the person himself (and not given from outside), and if it is not absolutely selfish. You need to be able to set goals, and not just move through life on autopilot.
It is important not only to determine for yourself the right values that help accumulate positive energy, but also to live in accordance with these values. Be honest with yourself, recognize your negative and positive sides, taking responsibility for your actions. Self-deception is a sure way to lose positive energy.
Rituals based on deep values are the best tools for energy management. They allow you to consolidate good habits, set new priorities, change your lifestyle and train the “muscles” of our energies.
Life at full capacity. Energy management is the key to high performance, health and happiness Tony Schwartz, Jim Lauer
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Title: Life at full power. Energy management is the key to high performance, health and happiness
Author: Tony Schwartz, Jim Lauer
Year: 2010
Genre: Foreign business literature, Foreign applied and popular science literature, Health, Popular about business
About the book "Life at full power. Energy management is the key to high performance, health and happiness.” Tony Schwartz, Jim Lauer
How to achieve greater efficiency and productivity in life? Many are sure that this is almost impossible, especially if you work from morning to night, do household chores. There is simply no time for rest, not to mention the fact that there is a desire to improve oneself, read books, go in for sports. But, in fact, there is a way out, you just need to correctly approach all the things that you do every day, and what you plan to do in the future.
The book "Life at full power. Energy management is the key to high efficiency, health and happiness " Tony Schwartz, Jim Lauer will tell you how to accumulate the very energy that will help you not only work more productively, but also be able to take care of yourself.
The point is to be able to rest properly. You work, waste your energy, and you won’t be able to do anything else normally. Today, people are distracted by other things thanks to social networks and other entertainment sites. You also spend time and effort on this, although they could be directed in another direction. That is, you get tired of both work and the fact that you are constantly distracted.
You will not be able to live a full and vibrant life if you are emotionally, mentally, physically and spiritually exhausted. Strength can and should be accumulated, but this must be done gradually. Tony Schwartz and Jim Lauer talk about all the stages in their book Life at Full Power. Energy management is the key to high performance, health and happiness.”
The authors accurately noticed that today people are really very tired and exhausted. Unfortunately, such rules are dictated by the modern world with its crazy rhythm. If you want to survive, run forward as fast as possible. And it is not surprising that many simply cannot reach the heights they so dream of. There just isn't enough power. Tony Schwartz, Jim Lauer offer their own method for distributing time, dividing it into work and leisure, as well as a way to save energy so that later you can spend it on something really important. In addition, the book addresses such an issue as the "comfort zone", which is also very relevant today.
The book "Life at full power. Energy Management is the Key to High Efficiency, Health, and Happiness,” though not big, but it has the useful information you need to realize that you need to change something in your life. Moreover, here you will find ways to solve your problems, you will be able to allocate time more efficiently, relax, enjoy life, do your favorite things, and at the same time work more efficiently and productively. And all this is really possible, it is only important to treat your life and yourself correctly.
On our site about books, you can download the site for free without registration or read the online book “Life at Full Power. Energy management is the key to high performance, health and happiness” Tony Schwartz, Jim Lauer in epub, fb2, txt, rtf, pdf formats for iPad, iPhone, Android and Kindle. The book will give you a lot of pleasant moments and a real pleasure to read. You can buy the full version from our partner. Also, here you will find the latest news from the literary world, learn the biography of your favorite authors. For novice writers, there is a separate section with useful tips and tricks, interesting articles, thanks to which you can try your hand at writing.
Quotes from the book "Life at full power. Energy management is the key to high performance, health and happiness.” Tony Schwartz, Jim Lauer
To put it simply, the key “muscles” for achieving a positive emotional state are self-confidence, self-control, communication skills and empathy (the ability to empathize). The small, supportive “muscles” are patience, openness, trust, and enjoyment.
The key “muscles” that support optimal mental energy are task thinking, visualization, positive speaking, time management, and creativity.
Rituals are a tool for effective energy management to fulfill our mission.
Rituals are a means to translate our goals and priorities into action in all areas of our lives.
- All outstanding people rely on positive rituals to manage their energy and regulate their behavior.
– The limitations of conscious will and discipline are based on the fact that all actions that require our self-control refer to a very limited resource.
“We can compensate for our limited will and discipline by building rituals that quickly become automatic and based on our deepest values.
“The most important rule of creating rituals is to strike an effective balance between energy expenditure and energy recovery in order to achieve full power.
“The greater the pressure on us and the greater the challenge we face, the more rigorous the rituals must be.
– Accuracy and concreteness are the main characteristics when creating rituals in the initial period of one to two months.
– Trying not to do something quickly drains our limited reserves of will and discipline.
In order to achieve change that will have a lasting result, we must build “serial rituals”, focusing on only one significant change in a given period of time.
The publishers tried to persuade me for a long time to give them the right to use my photo on the cover of this book, and I refused for a long time, not understanding why I was doing it. The fact is that I liked the book: everything is reasonable and simple in it, but what I have to do with it is not very clear. However, I wondered: could it encourage entrepreneurs to start playing sports and save themselves? And I thought it would rather. I am in favor of having more talented guys in our country who will succeed, and the methods of big sport can help them with this. That's how my story and photo ended up here. Hope the book helps you!
Ride your bikes!
Oleg Tinkov
Champion of Russia in business!
When preparing the Russian edition of this book, the image of Oleg Tinkov immediately arose in my thoughts. It is he who embodies the image of a businessman in Russia who is seriously involved in sports, namely cycling, and applies the methods of big sport in big business. Perhaps Oleg does this even unconsciously, but the result is obvious. He is undoubtedly the champion of Russia in business! And although he is not the richest entrepreneur in the country, he started every business from scratch, without privatizing or taking anything away. This deserves special respect.
I have no doubt that if Oleg had not become a businessman, he would certainly have won the Tour de France and the Olympic Games. Not less! His irrepressible energy infects from the first meeting. His charm is captivating. He is not afraid to be himself and remains himself in a variety of situations - from dancing at an Odessa disco with "brothers" to dinner with the oligarchs in London.
Having gone through all the leagues, from fartsovka in the early 1990s to a bank in the 2000s, he created such vibrant brands as Tinkoff beer and Daria products. He feels the game well and knows how to sell the business at its peak in time to launch new, even more ambitious projects.
Recently, Oleg joined a new race, in the highest - banking league, creating "not like everyone else" bank "Tinkoff Credit Systems". It looks like he will turn this business upside down, proving that logic, energy and creativity work great in this very conservative industry. Surely, having won the Russian championship, he will not stop and go further to the most interesting world markets. He simply cannot ignore this challenge. Russia is too small for him.
What do big sports and big business have in common? A lot of things. The ability to endure stress - emotional and physical. Ability to recover. The ability to count the opponent's moves and create the infrastructure for victory. Ability to play in a team and win.
In fact, today's businessmen are experiencing, perhaps, even greater stress than professional athletes of the highest level. And at the same time, very often they do not take care of themselves, burning their lives at the stake of business. Oleg is not like that. He knows how to work and how to relax one hundred percent.
It was cycling that saved Oleg in his childhood from the crooked path that many of his peers went to in Leninsk-Kuznetsky and throughout the country. And now, cycling five or six thousand kilometers a year, he maintains an excellent shape. During training, he makes decisions on the most difficult issues, both in business and in his personal life. In his inspiring book, I'm Like Everyone, he wrote that it was during training that he decided to marry his wife after twenty years of marriage.
I think cycling and skiing (another of his passions) make him a better entrepreneur and a better person. He lives to the fullest. It is known that we cannot control the length of our life, but its width and depth are completely in our hands. You can spend even a very long life in the cabinets of ministries, or you can take risks, open new businesses and markets, during breaks riding around your beloved Tuscany.
Interestingly, there is a causal spiral at work here. Exercising makes you more resilient, you eat and sleep well, your head works better, and you do better business.
Unfortunately, the reverse spiral is also inevitable. The lack of sports in your life and improper nutrition lead to a decrease in stamina and immunity, and they lead to illness, bad mood and defeat.
In this book, the best methods of training world-class athletes are collected and transferred to the lifestyle of a businessman. After reading it, Oleg wrote in his blog "simple and effective." And indeed it is.
It would seem that if everything is so obvious, then why do we change our habits only when we start to get very sick? Why do we waste our health so thoughtlessly?
In conclusion, I want to wish you to be not like everyone else. Take an example from Oleg Tinkov, live at full capacity.
Mikhail Ivanov,
publisher
Part one
Full power driving forces
1. At full power. The most precious resource is energy, not time
We live in the digital age. We race at full speed, our rhythms are accelerating, our days are cut into bytes and bits. We prefer breadth to depth and quick reaction to thoughtful decisions. We glide across the surface, hitting dozens of places for a few minutes, but never staying anywhere for long. We fly through life without pausing to think about who we really want to become. We're online, but we're offline.
Most of us just try to do the best we can. When demands exceed our capacity, we make decisions that help cut through the web of problems but devour our time. We sleep little, eat on the go, fuel ourselves with caffeine and soothe ourselves with alcohol and sleeping pills. Faced with relentless demands at work, we become irritable and easily distracted. After a long day at work, we return home completely exhausted and perceive the family not as a source of joy and recovery, but as another problem.
We have surrounded ourselves with diaries and to-do lists, PDAs and smartphones, instant messaging systems and reminders on computers. We believe this should help us manage our time better. We pride ourselves on multi-tasking, and our readiness to work from dawn to dusk is everywhere like a medal for bravery. The term "24/7" describes a world where the work never ends. We use the words "obsession", "crazy" not to describe madness, but to talk about the past working day. Feeling that there will never be enough time, we try to pack as many things as possible into each day. But even the most effective time management does not guarantee that we will have enough energy to do everything planned.
Are you familiar with such situations?
You are in an important four-hour meeting where not a second is wasted. But the last two hours you spend the rest of your strength only on fruitless attempts to concentrate;
You carefully planned all 12 hours of the upcoming working day, but by the middle of it you completely lost your energy and became impatient and irritable;
You are going to spend the evening with the children, but are so distracted by thoughts of work that you cannot understand what they want from you;
Of course, you remember your wedding anniversary (the computer reminded you of this this afternoon), but you forgot to buy a bouquet, and you no longer have the strength to leave the house to celebrate.
Energy, not time, is the main currency of high efficiency. This thought has revolutionized our understanding of what drives high performance over time. She has led our clients to rethink how they manage their lives, both personally and professionally. Everything we do, from walking with our children to communicating with colleagues and making important decisions, requires energy. It seems obvious, but that's what we often forget about. Lacking the right quantity, quality, and focus of energy, we jeopardize every undertaking we undertake.
". This book helped me to summarize my practical knowledge about the "basic" energy, which I call "practical", and already on top of it to complete the metaphysical and esoteric knowledge, and build the first training.
It contains very important things that have greatly influenced my life, and I want to remind you of them once again.
About the book "Life at full power"
Main idea of the book: the most precious resource is energy, not time. I cover this point a bit in my book. If you do not have enough vitality (energy) in order to take some action, then no time management or planning will help.
The table below sets out the new paradigms that the authors propose to replace the “old” ones.
Take your time to scroll through, think about them:
First principle Achieving full power requires connecting all of these interconnected energy sources.
Second principle says that we must maintain a balance between the expenditure of energy and its accumulation. Since our energy capabilities are reduced both with excessive and insufficient use of energy.
Third principle is that in order to increase the capacity of our energy reserves, we must go beyond the usual norms of its expenditure, that is, expand our comfort zone. This principle can also be described as supercompensation. This term is used in sports. Jim Lauer himself works with many athletes and teaches them how to use energy. And what he found in these consultations, he now invites others to try.
The effect of supercompensation is easier to explain in physical energy: after a muscle load, some fibers are destroyed, and they need some time to recover. As muscle fibers are restored, physical energy grows and at some point it exceeds that which was before training (load). And if at this moment you load the muscles again, then by the end of this cycle the energy will be even higher. Of course, there is a limit to all this, but it is difficult to achieve it. If you do not maintain these pauses for recovery, the so-called overtraining occurs, and the effect is the opposite - the energy decreases.
The same patterns (only without the destruction of “muscle fibers”) can be found in the behavior of other types of human energy. And for them, the concept of “muscle” is also introduced.
In order to achieve full power, you need to do everything three steps:
- Determine what you really want;
- Face the truth;
- Take steps to change your habits (rituals).
Understand exactly what I want is to define your values. What is important for me in life, what are my goals, desires, how do I want to live my life? In different areas. In detail - you can write about this for a very long time, but the essence is the same: what is important to me?
Take action in changing habits. You don’t have to change everything at once, otherwise you are doomed to failure. Will have to use willpower, which is a limited resource. And you will not be able to follow the second principle - to maintain energy balance. The authors suggest introducing positive rituals, bringing them to automatism, so that later you don’t waste energy on them at all - they will work on their own.
Strengths and weaknesses of the book
The strength of the book is that it uses only " practical energy- that is, no metaphysics. Only physical laws and their projections on the psycho-emotional state of a person, and on his body. This is a huge plus, so these manifestations of "energy" can be proved, felt, you can call it science without any profanity. Only a reasonable, systematic and even "mathematical" approach. It can be implemented into your life very easily.
This is not sarcasm, I really respect the authors for their work. So much to simplify and systematize into "materiality" knowledge that is more often transmitted and available only to esoteric masters, and even build a coaching program on this - this deserves respect.
And this same "materiality" is the minus of the book, incompleteness. The authors in the book tell us that a person chooses what he values. But they do not consider at all what a person feels, receives intuitively. That these skills of "living at full capacity" easily open access to metaphysical energy. Perhaps they didn’t write on purpose, because it’s more difficult to “prove”, and scientific literature, but still they didn’t write it.
It is practically possible to implement the knowledge gained from the book only from outside, with the help of a specially trained coach. You have to have too much awareness to do anything. Our consciousness is too much tied to habits, and likes to push out what we really need to change, and forget about values.
But if we start to connect such our ability as " feeling of energy“, to accustom ourselves to respond not only to conscious messages, but also to a feeling of disharmony and harmony, a feeling of fullness of energy and emptiness, we can attach “triggers” to these sensations - the same rituals, but specific ones - triggered internal reactions and constructive management habits his " full power«.
About my approaches and trainings
When I created training « Energy flash mob«, « Energology-2«, « Energetic start"- I set as my first task precisely the development feeling of energy for the participants, and secondly, the current increase in the energy of the participants and the incorporation of several constructive rituals.
Main results those trainings - that the participants have a feeling of the difference between a saturated state and an empty one, as well as a feeling of the processes of devastation and saturation. When you feel that right now, in the current business, energy is draining from you, you can change something yourself. How to change? With the same tools, but without the help of a coach from the outside.
Not everyone understood why they came to the training, but almost everyone left with gratitude, as evidenced by their feedback on the trainings.
Now in my database there are a lot of people who feel the energy.
And I decided to go down to the basics— 4 specific bricks on which the energy industry is built. But at the same time, to supplement these basics not only with the methods of "practical energy science", but also with other methods, from esotericism.
New training will help many people summarize their knowledge about human energy, others - will make you feel different types of energy on oneself, and to divide one internal "fatigue" or "fullness" into specific instrumental components: turned this lever - it worked here, not enough here - turned on this knife switch.
The esoteric component will provide additional tools for managing all types of energy. Often, these methods are faster than the "introduction of practical rituals", although they are not canceled. In other cases, esotericism will simply give something that is difficult to find in the material world.
In any case, I am sure that this training will be useful to the absolute majority of my subscribers.
Time management is a wonderful invention. It helps you set bigger goals, do more at work, and earn a higher income. Books on the subject are characterized by advice like "come to work an hour early and leave an hour late - you'll be amazed at how much more you get done." But for some reason, this scheme fails. There are a lot of things planned, but there is not enough strength even for half of them. In order to keep up with business, you all return home late, and your family and friendship ties are cracking at the seams. From the wrong food and stress, diseases begin. What to do? Give up your ambitions? Or try to find a new source of energy?
The answer to this question came from big sport. Book authors The Power of Full Engagement for many years engaged in the psychological preparation of tennis stars. They were looking for an answer to the question: why do two athletes have the same skills, but one always beats the other? What's the secret? It turned out that the winner knows how to instantly relax between innings. And his opponent is in suspense all the time of the game. After a while, his ability to concentrate decreases, his strength goes away, and he inevitably loses.
The same thing happens with corporate employees. Monotonous loads lead to a breakdown and physical ailments. To prevent this from happening, our energy - physical, emotional, mental and spiritual - must be learned to manage. The principles and techniques described in the book will explain how to do this.
Who is this book for?
For everyone who works hard, sets professional and personal goals and makes every day efforts to achieve them.
"Chip" of the book
The authors have been engaged in the psychological preparation of world sports stars for many years, including tennis players Pete Sampras, Jim Courier, Aranta Sanchez, Sergi Brugheira, Gabriela Sabatini and Monica Seles, golfers Mark O'Meara and Ernie Els, hockey players Erik Lindros and Mike Richter, boxer Rey " Boom Boom Mancini, basketball players Nick Anderson and Grant Hill, and speed skater Dan Jensen.
“Many of us live life like an endless marathon, constantly pushing ourselves to extreme and dangerous loads. We make ourselves mental and emotional heavy-duty trucks by constantly wasting energy without sufficient energy recovery.
We must learn to live our years as a series of sprint distances - periods of activity with full dedication, alternating with episodes of good rest and recuperation.
