Life at full power content. Life at full power: not everything is in time, but the most important thing. About my approaches and trainings

Publishers have long persuaded me 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 it was for me. The fact is that I liked the book: everything is reasonable and simple in it, but what do I have to do with it - it’s not very clear. However, I thought: can it push entrepreneurs to start playing sports and save themselves? And I thought that rather yes. I am for having more talented guys in our country who will succeed, and the methods of big sport can help them in 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!

In preparing the Russian edition of this book, the image of Oleg Tinkov immediately appeared in my thoughts. It is he who personifies in Russia the image of a businessman who was seriously involved in sports, namely cycling, and applies the techniques of big sport in big business. Perhaps Oleg is doing this even unconsciously, but the result is obvious. He is undoubtedly the champion of Russia in business! And although he is not the richest businessman in the country, he started his every business from scratch, without privatizing or taking anything away. It deserves special respect.

I have no doubt that if Oleg had not become a businessman, he would surely have won the Tour de France and the Olympic Games. Not less! His indefatigable 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 his "brothers" to lunch with the oligarchs in London.

After going through all the leagues, from farcing in the early 1990s to the bank in the 2000s, he created such bright brands as Tinkoff beer and Daria products. He feels the game well and knows how to sell his business at the peak in time to launch new, even more ambitious projects.

Recently, Oleg joined the new race, in the highest - the banking league, creating "not like everyone else" Tinkoff Credit Systems bank. He seems to be turning this business around, proving that logic, energy and creativity work just fine in this very conservative industry. Surely, having won the Russian championship, he will not stop and move on to the most interesting world markets. He simply cannot ignore this challenge. Russia is too small for him.

What is common between big sport and big business? A lot of things. The ability to endure stress - emotional and physical. The ability to recover. Ability to count opponent’s moves and create victory infrastructure. Ability to play as a team and win.

In fact, today's businessmen are experiencing, perhaps, even greater loads 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 as a child from the crooked path that many of his peers went in Leninsk-Kuznetsk and throughout the country. And now, riding a bicycle five to six thousand kilometers a year, he maintains excellent shape. During training, he makes decisions on the most difficult issues, both in business and in his personal life. In his inspirational book “I Am Like Everyone”, he wrote that it was during the training session that he decided to marry his wife after twenty years of marriage.

I think his bicycle and downhill skiing (another of his hobbies) makes him a better entrepreneur and a better person. He lives at full power. 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 finely in the offices of ministries, or you can take risks, open new businesses and markets, skating through your beloved Tuscany in breaks.

Interestingly, a causal spiral works here. Exercising makes you more resilient, you eat and sleep properly, your head works better, and you do a better business.

Unfortunately, a reverse spiral is inevitable. The lack of sports in your life and poor nutrition lead to a decrease in stamina and immunity, and they lead to diseases, poor mood and damage.

In this book, the best methods for training world-class athletes are collected and transferred to the lifestyle of a businessman. After reading it, Oleg wrote “simply and efficiently” on his blog. 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 are we so thoughtlessly wasting our health?

In conclusion, I want to wish you to be different from everyone else. Take an example from Oleg Tinkov, live at full power.

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 accelerate, our days are cut into bytes and bits. We prefer breadth to depth and quick response to thoughtful decisions. We glide over the surface, falling into dozens of places for several minutes, but without stopping anywhere for long. We fly through life without pausing to think about who we really want to become. We are in touch, but we are disconnected.

Most of us are simply trying to do our best. When demands exceed our capabilities, we make decisions that help break through the web of problems, but devour our time. We sleep little, eat on the go, spur ourselves on caffeine and soothe with alcohol and sleeping pills. Faced with unrelenting demands at work, we become irritable, our attention is easily scattered. After a long working day, we return home fully exhausted and perceive the family not as a source of joy and recovery, but as another problem.

We surrounded ourselves with diaries and task lists, handhelds and smartphones, instant messaging systems and “reminders” in computers. We believe that this should help us better manage our time. We are proud of the ability to do several things at once, and demonstrate the willingness to work from dawn to dusk everywhere, like a medal for courage. The term 24/7 describes a world in which work never ends. We use the words “obsession”, “madness” not to describe insanity, but to tell about the past working day. Feeling that time will never be enough, we try to ram as many cases as possible every day. But even the most effective time management does not guarantee that we will have enough energy to do everything planned.

Do you know such situations?

You are attending an important four-hour meeting, which is not wasted even a second. 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 energy and became impatient and irritable;

You are going to spend the evening with the children, but are so distracted by thoughts about work that you cannot understand what they want from you;

You, of course, remember the anniversary of your wedding (the computer reminded you this afternoon), but you forgot to buy a bouquet and you have no strength to leave the house to celebrate.

Energy, not time, is the main currency of high efficiency.This thought has turned our understanding of what is the driving force of high efficiency for a long time. It has led our clients to revise the principles of managing their own lives - both personal and professional. Everything that we do, from walking with children to communicating with colleagues and making critical decisions, requires energy. This seems obvious, but that is what we most often forget about. Not having the right amount, quality and focus of energy, we endanger any business we undertake.

Comparing the workload experienced by professional athletes and ordinary office workers, Lauer and Schwartz came to the paradoxical conclusion: “The requirements for ordinary people doing office work far exceed the requirements for any professional athletes with whom we worked.” Why it happens? It's just that the lives of athletes are better organized. And that is understandable. After all, athletes are always in sight, their regime is subordinated to a single goal - to win the competition, bring points to the team, set a record. The main feature of sports training is precisely the hard rhythm, the alternation of concentration and relaxation, the consumption of only those products that provide energy in the right quantities. And of course, control over emotions.

What is most important for performance? Energy! The change of activity and relaxation cycles is necessary in order to effectively expend and replenish energy. Stress is depressing for us only when it lasts and does not receive permission. Ideally, stress hormones such as adrenaline, norepinephrine and cortisol stimulate, give the joy of activity and the desire to create. But when we experience moderate stress for a long time, we lose effectiveness. Thus, according to Lauer and Schwartz, it is not stress itself that is harmful, but the inability to manage it. Subjecting ourselves to strong, but short-term stress, doing something that goes beyond our capabilities, we train our “energy lungs”. It is better to concentrate fully on a particular case in order to quickly end it, than to stretch the process, “cheering” yourself with something sweet or exciting (for example, a cigarette) in an attempt to alleviate anxiety due to timelines and requirements.

To achieve true effectiveness, the authors of Life at Full Power call for sprinters to be taken as a model - to break up their activities into a series of intervals. To do this, you need to rebuild life in literally all areas. For example, determine the schedule of meals, sleep, do breathing exercises (deep and rhythmic breathing affects the flow of oxygen and the work of all organs). Our emotions also participate in the energy cycle. They can also be subordinated to a certain rhythm. “Achieving full emotional power requires what the Stoic philosophers called“ the interdependence of virtues. ” They believed that none of the virtues could exist by itself. Directness without delicacy, for example, can result in callousness. The ultimate goal is the ability to easily and flexibly switch from one feeling to the opposite. "

The authors attach particular importance to daily rituals. This can be, for example, ten seconds of deep breathing and listening to your favorite music, a call home, a run along the stairs to several floors. The main thing is that at this moment we can completely distract from work and replenish energy. The more accurately we follow these rituals, the faster we will be able to recover.

It is worth noting that the book “Life at Full Power” is written in line with modern approaches to productivity, which actively borrow eastern traditions and techniques. Thus, the Japanese economic miracle became possible largely due to the clarity and rhythm of the work (and rather life) of people, their high self-organization. Management of breathing and meditation of a clear mind, which are actively used by the same athletes, come from an arsenal of Indian yogis and spiritual practitioners. The main idea of \u200b\u200bthe authors of “Life at Full Power” is also close to Eastern philosophy: external successes are impossible without inner harmony and submission of one’s life to the natural rhythms of life.

Jim Loer, Tony Schwartz

Life at full power. Energy management is the key to high performance, health and happiness

Foreword

The medicine for downshifting

Many have been waiting for this book for a long time. They waited, not yet suspecting its existence, title and authors. They waited, leaving the office with a greenish face, desoldering themselves in the morning with a liter of coffee, not finding the strength to take on the next priority task, fighting depression and gloom.

And finally they waited. There were experts who convincingly, comprehensively and practically answered the question of how to manage the level of personal energy. Moreover, in various aspects - physical, intellectual, spiritual ... What is especially valuable is the practitioners who trained the leading American athletes, FBI special forces and top managers of Fortune 500 companies.

Admit it, reader, when you came across another article on downshifting, you probably had the thought: “Maybe I should drop everything and wave somewhere to Goa or the hut in the Siberian taiga? ..” The desire to drop everything and send everyone to any of the brief and succinct Russian words is a sure sign of a lack of energy.

The problem of energy management is one of the key in self-management. One of the participants in the Russian Time-Management Community at one time came up with the formula for "T1ME" -management - from the words "time, information, money, energy": "time, information, money, energy." Each of these four resources is critical to personal effectiveness, success, and development. And if there is a lot of literature on managing time, money and information, then there was a clear gap in the field of energy management. Which finally started to fill up.

In many ways, of course, one can argue with the authors. Undoubtedly, they, like many Western experts, tend to absolutize their approach, rigidly contrast it with the “old paradigms” (for which it is actually not a denial, but an organic continuation and development). But this does not detract from the main advantages of the book - relevance, simplicity, adaptability.

Read, keep up with everything and fill your Time with Energy!

Gleb Arkhangelsky, General Director of Organization of Time, creator of the Russian Time Management Community www.improvement.ru

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 accelerate, our days are cut into bytes and bits. We prefer breadth to depth and quick response to thoughtful decisions. We glide over the surface, falling into dozens of places for several minutes, but without stopping anywhere for long. We fly through life without pausing to think about who we really want to become. We are in touch, but we are disconnected.

Most of us are simply trying to do our best. When demands exceed our capabilities, we make decisions that help break through the web of problems, but devour our time. We sleep little, eat on the go, spur ourselves on caffeine and soothe with alcohol and sleeping pills. Faced with unrelenting demands at work, we become irritable, our attention is easily scattered. After a long working day, we return home fully exhausted and perceive the family not as a source of joy and recovery, but as another problem.

We surrounded ourselves with diaries and task lists, handhelds and smartphones, instant messaging systems and “reminders” in computers. We believe that this should help us better manage our time. We are proud of the ability to do several things at once, and demonstrate the willingness to work from dawn to dusk everywhere, like a medal for courage. The term 24/7 describes a world in which work never ends. We use the words “obsession”, “madness” not to describe insanity, but to tell about the past working day. Feeling that time will never be enough, we try to ram as many cases as possible every day. But even the most effective time management does not guarantee that we will have enough energy to do everything planned.

Do you know such situations?

“You are attending an important four-hour meeting, which is not wasted even a second.” 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 energy and became impatient and irritable;

- You are going to spend the evening with the children, but are so distracted by thoughts about work that you cannot understand what they want from you;

- You, of course, remember the anniversary of your wedding (the computer reminded you of this today), but you forgot to buy a bouquet, and you already have no strength to leave the house to celebrate.

Energy, not time, is the main currency of high efficiency. This thought has turned our understanding of what is the driving force of high efficiency for a long time. It has led our clients to revise the principles of managing their own lives - both personal and professional. Everything that we do, from walking with children to communicating with colleagues and making critical decisions, requires energy. This seems obvious, but that is what we most often forget about. Not having the right amount, quality and focus of energy, we endanger any business we undertake.

Each of our thoughts or emotions has energetic consequences - for the worse or for the better. The final assessment of our life is not based on the amount of time we spent on this planet, but on the basis of the energy invested by us at this time. The main idea of \u200b\u200bthis book is quite simple: efficiency, health and happiness are based on skillful energy management.

Of course, there are bad bosses, a toxic working atmosphere, difficult relationships and life crises. However, we can control our energy much more fully and deeper than we imagine. The number of hours in a day is invariable, but the quantity and quality of the energy available to us depends on us. And this is our most valuable resource. The more responsibility we take for the energy we carry into the world, the stronger and more efficient we become. And the more we blame other people and circumstances, the more our energy becomes negative and destructive.

If you could wake up tomorrow with a lot of positive and focused energy that you could invest in your work and family, would it improve your life? If you are a leader or manager, would your positive energy change the work environment around you? If your employees could rely on more of your energy, would the relationship between them change and would it affect the quality of your own services?

Leaders are the energy carriers of an organization — in their companies and families. They inspire or demoralize others - first by how efficiently they manage their own energy, and then by how they mobilize, focus, invest and renew the collective energy of their employees. Skillful energy management, individual and collective, and makes possible what we call achieving full power.

To turn on full power, we must be physically energetic, emotionally involved, mentally focused and united by a common spirit to achieve goals that lie beyond our selfish interests. Work at full capacity begins with a desire to start work earlier in the morning, an equal desire to return home in the evening and draw a clear line between work and home. It means the ability to fully immerse yourself in fulfilling your mission, whether it is solving a creative task, managing a group of employees, spending time with your loved ones or having fun. Working at full capacity implies the need for a fundamental lifestyle change.

" This book helped me summarize my practical knowledge about the “basic” energy, which I call “practical”, and build metaphysical and esoteric knowledge on top of it, and build the first training.

It contains very important things that have greatly affected my life, and I want to remind you of them again.

About the book "Life at Full Power"

The main idea of \u200b\u200bthe book:  the most precious resource is energy, not time. I reveal this point a bit in my book. If you do not have enough vitality (energy) to take any action, then no time management or planning will help.
  The table below sets out the new paradigms by which the authors propose replacing the “old” ones.

Do not rush to leaf 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 energy expenditure and its accumulation. Since our energy capabilities are reduced both with excess and with insufficient use of energy.

Third principle  lies in the fact that 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 still be characterized in a word supercompensation. This term is used in sports. Jim Loer himself - works with many athletes and teaches them how to use energy. And what he found in these consultations now offers others to try.

The effect of supercompensation is easier to explain on physical  energy: after muscle loading, 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 again load the muscles, 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 hard to achieve. If you do not withstand these pauses for recovery, the so-called overtraining occurs, and the effect is the opposite - the energy decreases.

The same laws (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:

• Define what you really want;
• Face it;
• 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 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 to change habits. You don’t have to change everything immediately, otherwise you are doomed to failure. Will have to use willpower, which is a limited resource. And you cannot follow the second principle - to maintain energy balance. The authors suggest introducing positive rituals, bringing them to automatism, so that then they don’t have to spend energy on them at all - they will work on their own.

The strengths and the lack of books

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 a science without any profanity. Only a reasonable, systematic and even “mathematical” approach. It can be introduced into your life very easily.

This is not sarcasm, I really respect the authors for their work. To simplify and systematize in “materiality” knowledge that is more often transmitted and accessible only to esoteric masters, and to build a coaching program on this — it deserves respect.

And the same “materiality” is the minus of the book, incompleteness. The authors in the book tells us that a person chooses what he values. But they do not consider at all what a person feels, receives in an intuitive way. The fact that these “life at full power” skills easily open up access to metaphysical energy. Perhaps they didn’t write specifically, because it is more difficult to “prove”, and the literature is scientific, but still they didn’t write.

It is practically possible to introduce the knowledge obtained from the book only from the outside, with the help of a specially trained coach. It is necessary to have too high awareness for something to work out. Our consciousness is too much tied to habits, and likes to supplant what we really need to change, and forget about values.

But if we begin to connect our ability such as " sensation of energy“To accustom ourselves to respond not only to conscious messages, but also to a sense of disharmony and harmony, a feeling of fullness of energy and emptiness, we can attach“ triggers ”to these feelings - the same rituals, but specific ones — triggered internal reactions and constructive management habits his " full power«.

About my approaches and trainings

When I created the trainings « Energy flash mob«, « Energology-2«, « Energetic start"- I set as my first task precisely the development of sensations of energy among the participants, and, secondly, the current increase in energy among the participants and the incorporation of several constructive rituals.

Key Results  of those trainings - in the fact that the participants have a sense of the difference between a saturated state and an empty state, as well as a sense of the processes of empty and saturated. When you feel that right now, in the current business, energy is flowing out of you, you can change something yourself. How to change? Those same tools, but without the help of a coach from the side.

Not everyone understood why they came to the training, but almost everyone left with gratitude, as evidenced by their feedback on the training.

Now in my database there are a lot of people who feel the energy.

And I decided to go down to basics  - 4 concrete bricks on which energy is built. But at the same time, supplement these basics not only with the methods of "practical energy science", but also with other methods, from esoterics.

New training will help many people summarize their knowledge  about human energy, to others - will make you feel  different types of energy on oneself, and divide one internal “fatigue” or “fullness” into specific instrumental components: turned this lever - it worked here, not enough here - turned on this switch.

Esoteric component - will provide additional tools for managing all types of energy. Often, these methods are faster than “introducing practical rituals”, although they do not cancel them. In other cases, esotericism will simply give what is difficult to find in the material world.

In any case, I am sure that this training will be useful to the vast majority of my subscribers.

Life at full power. Energy management is the key to high performance, health and happiness Tony Schwartz, Jim Loer

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Title: Life at full power. Energy management is the key to high performance, health and happiness
  Posted by: Tony Schwartz, Jim Loer
  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 Loer

How to achieve greater efficiency and productivity in life? Many are convinced that this is almost impossible, especially if you work from morning to night and do your homework. There is simply no time for rest, not to mention the desire to improve, read books, play sports. But there really 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 Loer will tell you about how to accumulate the very energy that will help you not only work more productively, but also be able to do it yourself.

The bottom line is to be able to relax properly. You work, waste your energy, and you will not be able to do anything else normally. Today people are distracted by extraneous things thanks to social networks and other entertainment sites. You also spend time and effort on this, although they could be directed in a different direction. That is, you get tired of both work and the fact that you are constantly distracted.

You cannot live a full and vibrant life if you are emotionally, mentally, physically and spiritually exhausted. Strength can and must be accumulated, but this must be done gradually. Tony Schwartz, Jim Loer will talk about all the stages in his book Life at Full Power. Energy management is the key to high performance, health and happiness. ”

The authors precisely 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 that they so dream of. Just not enough strength. Tony Schwartz, Jim Loer offer their own methodology 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 raises such a question as “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 ”, although not great, but it also has the useful information that is necessary to realize that you need to change something in your life. Moreover, you will find here ways to solve your problems, you can more effectively distribute time, 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 Loer in epub, fb2, txt, rtf, pdf formats for iPad, iPhone, Android and Kindle. The book will give you a lot of pleasant moments and true reading pleasure. 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 beginning writers, there is a separate section with useful tips and tricks, interesting articles, thanks to which you yourself can try your hand at literary mastery.

Quotes from the book “Life at Full Power. Energy management is the key to high performance, health and happiness. ”Tony Schwartz, Jim Loer

Simply put, the key “muscles” for achieving a positive emotional state are self-confidence, self-control, communication skills and empathy (empathy). Small, supportive “muscles” are patience, openness, trust and pleasure.

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 transform our goals and priorities into action in all areas of our lives.
  - All prominent people rely on positive rituals to control 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 turn 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 core values.”
  - The most important rule for creating rituals is to ensure an effective balance between energy expenditure and its restoration in order to achieve full power.
  “The greater the pressure on us and the greater the challenge we face, the more stringent the rituals should be.”
  - Accuracy and concreteness are the main characteristics when creating rituals in the initial period of one to two months.
  “Attempting not to do something quickly depletes our limited will and discipline.”
  In order to achieve changes that will produce long-term results, we must build “serial rituals”, focusing on only one significant change in a given period of time.