Stress & energy management

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Master your skills step-by-step, habit-by-habit
12 sub-skills + 12 conversations + 12 daily habits
20 min. per week
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As we go about our daily lives, we continuously operate on one of four levels: physical, emotional, mental, and spiritual. All the other dimensions of life—from work to family to recreation—are a product of these four levels. 
The most fundamental energy source is physical; the most significant is spiritual. Our best energy is pleasant and positive energy, which flows from the perception of opportunity, adventure, and challenge.
Most of us are under-stressed physically and spiritually and overstressed emotionally and mentally. In other words, most of us need to train harder physically (eat, exercise, and sleep better) and spiritually (align our work with our deepest values) and make a point to renew (rest!) ourselves emotionally and mentally for peak performance.

These four types of energy feed off each other:

  • Physical (the quantity of our energy); our diet, exercise, and sleep habits are paramount
  • Emotional (the quality of our energy); experience the positive emotions of approach (enjoyment, challenge, and opportunity), not the negative of avoidance (perception of threat, danger, or fear)
  • Mental (the focus of our energy); bringing the appropriate focus and realistic optimism to work at hand
  • Spiritual (the force of our energy); connection to deeply held values and purpose beyond our self-interest

Build new skills the smart way

Learn the basics, have insightful conversations, and use evidence-based daily habits to reinforce the fundamental sub-skills necessary for mastery:

Are you heading toward burnout? (Physical level)
Learn to identify the signs of burnout and take steps to address it at the early stages.
#StressversusBurnout #energymanagement #Burn-outSymptoms
Build habits for renewal and recovery (Physical level)
Learn about the importance of recovery and choose at least one practice to start building into a regular habit.
Learn about the importance of recovery and choose at least one practice to start building into a regular habit.
Sit with a good posture (Physical level)
Learn how to sit with a good posture, and remind yourself as often as possible.
#GoodPosture #SittingPosture #PostureAlignment 
Practice "resetting to calm" (Emotional level)
Practice "resetting to calm" together. Try all four methods, and decide which one works best for you.
#Stress #EnergyManagement #DanielGoleman #Relaxation #NervousSystem
Label your emotions (Emotional level)
Practice naming your emotions with greater specificity as a way to process them more effectively. 
#EmotionalIntelligence #DanielGoleman #AffectLabeling #Plutchik'sWheelofEmotions
Set healthy boundaries (Emotional level)
Understand what it means to set healthy boundaries, and get started with some strategies for doing so.
#Meta-awareness #SpeakUp 
Stop multitasking (Mental level)
Discover why multitasking isn't the solution, and learn practical tips to avoid it.
#MythofMultitasking #DaveCrenshaw #Mono-tasking #Techniques
Challenge your beliefs (Mental level)
Practice a proven technique for taking the stress out of your stressful thoughts. Learn to transform unhelpful ways of thinking into a more constructive mindset.
#ByronKatie #CBT #CognitiveBehavioralTherapy #4Questions
Master hyperfocus (Mental level)
Learn how to sharpen your ability to hyperfocus.
#Focus #Concentration #GloriaMark #MaryCzerwinski #SetFocus #ImplementationIntention #Chunking #Meta-Awareness #SingleFocus #ScatterFocus
Set your intention (Personal level)
Identify a one-word theme that keeps you centered and focused, and provides direction for making choices and setting priorities all year round.
#Intention #Purpose #OneWordTheme #PostOlympicDepression #ArrivalFallacy #Consistency #JamesE.Loehr
Choose how you look at life (Personal level)
Reflect on what you are choosing to believe, and whether those beliefs are serving you. Or if it's time to choose another belief.
#FriendlyorHostileUniverse #LearnedOptimism #MartinSeligman #Mindset #NegativityBias #Trust #WorldValueSurvey
Ikigai or the art of purpose (Personal level)
Clarify your purpose using the Japanese concept of ikigai.
#Sleep #CircadianRhythm #SocialJetlag #EmilyManoogian 
Reframe and refocus (Optional)
Practice a proven technique for taking the stress out of your stressful thoughts. Learn to transform unhelpful ways of thinking into a more helpful mindset.
#EmotionalIntelligence #Reframing #NegativityBias #9ReframingTechniques
Each program follows a simple and effective evidence-based approach to skills mastery:

Assess yourself

Reflect on where you currently stand and discover the practical components necessary for mastery of this skill. 

Learn sub-skills

The skill is broken down into 4 levels. Every level consists of 3 essential sub-skills, each of which is the focus of one learning workout. You'll do 1 workout every 2 weeks over the next 6 weeks for 1 level.

Talk about it

Have an insightful conversation with your colleagues about how to implement each sub-skill in your day-to-day.

Build micro-habits

Along with each workout, design your own micro-habit to start putting your learning into practice on a daily basis.

Ready to go?

Start your skills development program now by clicking the button below.