Tips & Insights for Top Performance

2.  Set filters for each of your Essential Eight areas. You want to list your Essential Eight in order of priority, and set a filter for each (take the purpose/goal for each area and then be clear on what fits and what does not). Take special note of the proportion each area is getting. If priority one is family, two is work, three is health, and you have committed 100% to work, with no time allotted for family or for personal care, several negative things will happen. Your health will suffer, which will then jeopardize your physical ability to complete your work. Your family will also interrupt and demand superhuman feats for you to squeeze their needs onto your already full plate. These filters will help you discern to what things you need to say “No” to in order to maintain balance.

3.  Evaluate what is on your plate. Considering each of the Essential Eight areas and your priorities, determine what your needs are. Do you need it or not? Consider your balance so you have some big projects (meat), some personal care (veggies), some daily necessities (good grain/fillers), and a hobby/fun thing (dessert). These are the things to which you are saying “Yes!”

4.  Say “No” to the things that do not meet your filters. These may be the least important things on your list, or new things that come up in your life. Remember that whenever you say “Yes” to something you are saying “No” to something else. If you say “Yes” to a weekend project at work, you are saying “No” to your family time that weekend (You may not have to specifically tell your family “No” but that will be the result). If you say “Yes” to volunteer at the evening carnival, you are saying “No” to your workout, which could result in your being more tired and lethargic, and therefore less productive the next day.

When you say “No” you have more power to say “Yes” to what is important. Remember that “No” can mean “Never,” but it can also mean, “No, not right now.” Let yourself have some space to do what is important. You will experience the power of balance and boundaries, which will result in you being more effective and productive. You will enjoy less stress and more peace with your life.

We are in a season in which activities and demands are picking up. There are more schedules to manage and more pulls on our time. In general, we want to be helpful and accommodating to people. As a result, we hate to say “No.” People often do anything to avoid this word: We will avoid people, redirect conversations, make excuses, be non-committal, or simply say “Yes” to things we know we will have a hard time following through on. The reality of the situation is that we simply cannot do everything. When we keep saying “Yes” to things, we are adding on more stuff to our plate, which causes stress, frustration, and an overwhelmed feeling. Even though we would like to answer “Yes” to everything, in order to have a peaceful life that contains quality, balance and basic sanity; we must learn how to say “No.”

How do you do it? When you say “Yes” to a new activity, you have to say “No” to remove something else that is already on your full plate. Here is how:

1. Be clear on your priorities and what is important. If you are not clear, you will not have a compelling reason to say “No” when you feel drawn to accept a new item on your plate. Try to strike a balance with the Essential Eight: family, friends, work, health, budgeting, fun, physical space (home, office, car), and personal growth (spiritual, educational, personal development). For example, for family, you could commit to spending five hours a day taking care of your family and making sure their needs are met, and for work you could commit to spending eight hours a day working on projects that produce an income of $5000/month in order to provide for your family.

As you do the things I have talked about: harness your energy, budget your time, say no, get a hobby, etc. you will begin to see a shift in how much time you have. We cannot make more time, only use what we have most efficiently and effectively. You cannot be on all the time, so planning for breaks and scheduling for a maximum of 12 hours of “things” a day is key.

When you know what you want to do and are clear on how to get there, you have ½ the battle won. The only part that is left is the momentum to get into action and then accomplishing what has been laid out. This is where some people procrastinate. There are 100’s of ways people do this, from straightening, playing computer games, talking, distracting themselves, etc.

The best way to get into motion is just to start.

Action:

1. Make your to do list the night before, so your mind can subconsciously process it all night.
2. Eat your frog first (the most important thing you have to do; do it before anything else).
3. Notice when you start procrastinating; write the “strategy” you used on a procrastination list that you have pinned up in a noticeable spot. (naming your tactics will help you stop them quicker)
4. Make a game. Determine either a reward or a punishment if you get X task done in X amount of time.
5. Make yourself accountable. Let someone else know what you will get done by when, and send it to them, work on it the same time as them, etc.

Remember back in January when you laid out your plans for the New Year? How are those plans coming? Ask yourself honestly, “How am I doing? What have I been able to do and what have I been procrastinating on?” There are several great books on this topic that offer tips and thoughts to keep you in motion. One you might enjoy: Rhinoceros Success by Scott Alexander.1 This is a funny, short and easy-to-read book that will inspire any action-oriented person to get moving! Scott Alexander has a creative approach to get you ready to charge forward into action!

The author makes the premise that there are two kinds of people in the world, “Cows” and “Rhinos.” You get to choose which one you’d like to be.

The fact that you are reading this article suggests that you are already rhino material! Rhinos are the people who charge ahead and don’t let things get them down. They get things done and see the possibilities even in adverse circumstances. Obstacles are merely hurdles to break through, not road blocks that immobilize. Now realistically, every rhino is going to have some “cow” days; the trick is to be a cow as little as possible, because rhinos simply get more done and are more successful. Cows have a different purpose altogether and are OK with mediocre, “good enough” and settling for living in fenced-in pastures, chewing their cud. I am not going to focus on cows, because the rhino is the one who is making things happen and moving forward through the jungle of life!

Strategies for living your purpose and expanding your awareness for life, people and the opportunities of each day

Rhino Mind-set:

• Positive Self-Talk. Scott Alexander talks about reading a focus statement daily. He suggests: “I am a rhinoceros. I have a damn-the-torpedoes spirit! I am full of energy and I can’t wait to get up in the morning to start charging!” Now, write your big picture goal and get moving!
• Expect Torpedoes. These are the obstacles and negative things that inevitably discourage, distract or serve to get you off track. Expect them and commit to not letting them knock you over. Develop a tough, thick skin so you can keep charging. These are traits like confidence, endurance, discipline, focus, and determination.

Rhino Behavior:

• Action is essential. Pick the most important thing you need to get done each day and do it first, before the smaller and more seductive things (e.g., checking e-mail, cleaning, personal calls, coffee breaks). Also, write the four other key things you need to get done each day, and focus on doing those. Make it your goal to accomplish these five key items every day.
• CHARGE! Rhinos are in the business of “charging” forward. They have a target in mind (the goal) and are focused and going for it. Since you have already developed your plan, you can be confident in your charge. Go for the next step and get it done. Success happens one step at a time, whether the goal is large or small. Whatever you do, do something, stay in action and keep moving forward.

1 (Laguna Hills, CA: Rhino Press, 1980)

What symptoms do you exhibit when stressed? How do they show up for you?

Often stress shows up in a wide variety of ways: physical, mental and emotional.

• Physical signs include headaches, muscle tension, upset stomach, restless sleep, shaky/sweaty hands, and fidgeting.
• Mental signs include being easily distracted/unable to focus, being more forgetful, having simple issues become exaggerated, and increased dreaming.
• Emotional signs include irritability, short temper, exhaustion, and an inability to make decisions.

How can you relieve or reduce your stress?

TIP #1 – Take Charge.
When you feel in control, you can RESPOND rather than REACT to your environment. You feel more empowered and better able to manage what comes your way. Begin by looking at what you can control and what you cannot.

• List the things I control in my life.
• List the things that are TRULY out of my control.
• What is my attitude towards the things I control? Toward the things I don’t?
• What stresses can I say “no” to, eliminate, reduce or delegate in my life?
• What can I add into my life that will counteract stress? (meditation, workouts, etc.)
• What positive people do I want in my life to support me?
• What negative people do I need to spend less time with?
• What is most important to me?

Make a list, prioritize, and commit to remove one stressful thing a day!

TIP #2 – Incorporate Exercise.

Regular exercise is one of the best stress-reduction techniques out there. It has multiple stress-relieving benefits:

• IMPROVED HEALTH: “Exercising adds life to your years as well as years to your life” through a lowered heart rate and reduced risk of heart disease; it may also prevent certain types of cancer, and will increase stamina.
• IMPROVED MOOD: Exercising causes the brain to release opium-like substances that ease pain and produce a natural high, giving a sense of well-being and comfort. It also stimulates the brain to secrete serotonin, dopamine and nor-epinephrine, which act as antidepressants and improve mood (deficiencies can result in depression, anxiety, impulsiveness, aggression, and increased appetite).
• REDUCED BODY TENSION: Exercising helps relieve pent-up emotions we hold in our muscles. Having a relaxed body allows you to sleep better, have more energy, enhance concentration and memory, and quicken your alertness and reaction time, resulting in an overall feeling of well-being.

CREATE A PLAN:

1. How can taking charge and exercising affect my stress level?
2. How do I want to feel after I have planned and exercised—both physically and emotionally?
3. What can I do to incorporate planning and exercise in my life? (What? When? With whom? For how long?)

GET STARTED TODAY:

• Find a friend to exercise with for the recommended minimum of 20–30 minutes a day, 3–5 times a week. Working out with a friend helps to provide a plan for regular routine, accountability, and allows for multitasking. You can brainstorm, encourage or share thoughts with a friend while working out.
• Get a personal trainer or join a gym. Push yourself to WORK OUT!
• Be conscious about exercising. Park farther away and walk. Take a flight of stairs instead of an elevator. Do sit-ups while watching TV. Take the dog for a morning walk before you shower.

All the benefits of planning and exercise impact your ability to be sharper, move faster and feel better. Taking time to do this will actually give you more time for the other things you need to do and REDUCE YOUR STRESS!