你遇到过精力危机吗：六招管理你的“精力”

Recently, I was giving a talk to 160 senior executives at a large bank. As part of the talk, I asked them to fill out something we call "The Energy Audit," as a way of assessing how well they are managing their own energy. Here is some of what we discovered: 最近，我与一家大银行的160位高级主管进行了面谈，作为面谈的内容之一，我向他们提出了有关“精力审计”的问题，主要是用来获知他们是如何管理自己的精力的。以下就是所获得的部分结果： 77% said they had trouble focusing on one thing at a time, and felt easily distracted during the day.77%的人表示他们很难一次只做一件事情，很容易就会分心。80% said they take too little time to think strategically and creatively, and spend too much of their time reacting to immediate demands rather than focusing on activities with long-term value and higher leverage.80%的人表示他们很少把时间花在思考战略性和创造性的事物上。他们把大量的时间都花在了处理即时需求上，而不是那些可以带来长期利益和高回报率的事情上。54% said they often feel impatient, frustrated or irritable at work, especially when demand gets high.54%的人表示他们常常会在工作中感到不耐烦、受挫或暴躁，特别是在力不从心的时候，更会如此。How surprising is it that leaders with such a profile would make short-sighted and ill-considered decisions? The pictures those numbers paint ought to be alarming.即使是厉害的高管也会做出短视、欠考虑的决定，你是不是对这样的结果感到惊奇？以上这些数据带来的结果足以为我们敲响了警钟。

So what steps can we take to address this energy crisis?那么我们要怎么做才能有效地应对“精力危机”呢？1. Even small amounts of sleep deprivation — anything less than 8 hours — take a progressive toll on people's ability to sustain attention, which is a sine qua non of both efficiency and quality at any given task. Don't allow, or at least discourage, early morning or late night calls or meetings.即使是一点点的睡眠不足（任何少于8小时的睡眠），也会影响到一个人整体的精神状态，使人不易保持精神的高度集中，这是影响工作效率和质量的重要因素。不允许、至少不鼓励时间太早或太晚的电话或会议。2. Even with sufficient sleep, human beings aren't designed to work for more than 90 minutes continuously at the highest level of focus. The more continuously we work without a break, the more we deplete our capacity to make rational, reflective decisions.即使保证了充足的睡眠，人类也不适于连续高强度地工作90分钟以上。我们越是不休息长时间地工作，就越容易耗尽我们的能力，让我们不能做出合理的、能够反应问题的决定。3. Eating high-energy foods at frequent intervals — lean proteins and complex carbohydrates at least every three hours — ensures access to a steady level of glucose, which is our most primary source of energy and capacity.常吃点高能量食品。每三个小时可以补充一点富含高蛋白和合成碳水化合物的食物，从而保证葡萄糖维持在正常水平，这是我们精力和能力的源泉。4. Walking out is not simply a way to build endurance, strength and better health, it's also a powerful form of mental and emotional renewal and therefore builds capacity across multiple energy dimensions.到户外散散步不仅是一种培养耐力、实力，有助健康的简单方法，也是恢复身心状态的有效方式，这样你就有足够精力来处理各种问题了。5. Time with loved ones, and for activities we deeply enjoy, are powerful sources of emotional renewal and fuel positive emotions. The better we feel, the better we perform.与我们所爱之人相处，参与自己喜欢的活动，这些都是恢复并提升我们的积极情绪的好方法。我们自我感觉越是良好，就越能出色地工作。Don't email people at night or on weekends, and don't expect them to email you. If it's urgent, call them, so they don't feel compelled to constantly check their digital devices.不要在晚上或周末给别人发邮件，也不要指望别人会在这些时间段里给你回复。如果真的是紧急事件的话，直接打电话给对方，这样他们就不需要被迫不断地查看邮箱了。6. Doing one thing at a time, in an absorbed way, is not only more efficient, but also leads to higher quality work.一心一用，全神贯注地做一件事，这种方法更高效、也更高质。Encourage your people to set aside times every day for uninterrupted focus — above all by doing the most important thing first every day for 60 to 90 minutes, and then taking a break.鼓励大家每天留出一段可以集中精力做事的时间，把一天中最重要的事放在这段时间里，时长约60-90分钟即可，然后休息一下。Success isn't about getting more out of your people. It's about investing more in them.成功不是向别人索取更多，而是向他们投资更多。