5 Things I do to keep my work energy high.

Being an entrepreneur is as close as I will get to knowing what it was like to be Bruce Lee. Because entrepreneurs face a nonstop onslaught of challenges that come from all angles. It requires you to remain sharp and on your toes. And that is just to play defense.

Getting Offensive

But like Deion Sanders, entrepreneurs don’t have the luxury of simply playing defense. Since I first launched The Weaponry, my advertising and idea agency, I have been constantly on offense. It is how you create something out of nothing, and then grow it into something worth talking about. It requires vision, focus, persistence. And a whole lot of energy.

Pure Energy

I am a naturally high-energy human. But my job, like yours, will take as much energy as I have to give. I have lofty goals that will take a tremendous amount of work to achieve. That’s why I have been focused lately on keeping my energy reserves high by taking care of myself physically. Here’s what I am doing.

The 5 Things I Do To Keep My Energy Up

1. Sleep 

Sleep is the key to great energy. If you do just one thing on this list, I recommend  saturating yourself with sleep. It is how the human body recharges. Most Americans sleep far too little. Then again most American’s aren’t thinking about operating at their optimal level. #StateFairObservation

photo of two women lying on grass
I probably don’t look like this when I sleep. But I like to think I sleep pretty, on a log, in the woods.

I am an Early Owl, which is a cross between an Early Bird and a Night Owl. So I naturally feel great early in the morning, and energized late at night. I enjoy staying up late feeding my curiosity. Which is why I now have a curiosity curfew.

However, I recognize that I feel much better with good sleep. So I have been trying to get to bed by 10:30 or 11pm so I am well rested when my non-negotiable alarm goes off at 6am. I have found 7.5 hours to be my prime sleep number. Although when I plugged it into a Sleep Number Bed I found 7.5 to be waaaaay too soft.

2. Eating

We all know that we get better energy by eating better food. But right now I am focusing not just on what I am eating, but when I am eating. Eating at the right times helps me keep my energy levels where I need them to perform at my best throughout each day. Bill Cosby taught me this lesson in a Public Service Announcement on TV when I was a kid. And we all know Bill Cosby had enough energy to pave his own 4 lane highway to hell.

tray of food beside body of water
This is an overly romanticized view of breakfast. My actual breakfast has far more Frank’s Red Hot. I put that shiznit on everything!

I typically eat breakfast (and I always eat breakfast) at just about 8am. But I have often pushed my lunch back to 1 or 2pm, because I have been on a roll at work. But I am making a concentrated effort to create a hard stop for lunch at noon. Because it helps maintain a more consistent energy level throughout my afternoon. And it prevents me from becoming a hangry, hangry hippo. I have also tried to eat dinner between 6pm and 7pm. My family’s hectic evening schedule often tempts me to push off dinner until 8pm or 9pm. But when I wait that long I feel like a skateboarder who took too long between kicks and lost all momentum. Don’t be that skateboarder.

young man on a skateboard
Eating is like kicking while skateboarding. Do it regularly or you’ll lose your momentum.

3. Drinking  

I am working on more and better hydration. Water is my go-to drink. I have heard that you should start your day with a drink of water to wake up your machinery. So lately I have been starting my day with a tall glass of water, first thing, before I start writing in the morning. I can tell it helps get me flowing faster.

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This is a fancy pic of fancy water. I drink the generic stuff that comes out of the tap and it works the same way.

4. Exercise 

My energy is higher when I exercise regularly. Even when I am exhausted at the end of a day, making time to exercise helps me elevate my energy. As a result I enter each new day with a deeper energy reserve when I exercise regularly. #RichardSimmonsStyle

man jumping in mid air holding blue ball above his head
This is kinda what I look like when I exercise, because I also work out under fluorescent lights.

5. Downtime  

You need downtime and rest to restore your energy, passion and love for what you do at work. I take weekends completely off from work whenever I can. I take vacations with my family. I try to spend a considerable amount of time when I am not working not thinking about work. I do this by becoming totally engrossed in other activities that range from reading to boogie boarding. The downtime helps me increase my enthusiasm for my day job when I come back to it.

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Boogie boarding is one of my favorite downtime activities to do with my family, including my daughter Ava.

Key Takeaway

You are your most important business machine. If you want to accomplish great things you have to keep yourself running in top condition. While money may make the world go round, it is your energy level that helps you get that bread. So take care of yourself. And make sure you have the energy to take on the kind of work your ambitions demand.

*If you know someone who could benefit from this story, please share it with them.

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A lesson from the most important plates in the weight room.

I love to workout. Lifting weights is the core of my workout routine. When I started lifting weights as a high school freshman it changed my life. Suddenly I had a way to burn off my teenage energy supply. I enjoyed it so much that I added 65 pounds during my 4 years of high school without getting an inch taller.

Today

As an adult who no longer competes in anything athletic-y I still love to lift weights. My teenage energy has been replaced by the energy created by the opposing forces of adulthood. But the energy is still there, and still needs to be burned off.

man in black reebok shoes about to carry barbell
The best way to make stress go away.

The Plates

For most of the past 30 years I thought of the large 45-pound plates as the most important plates in the weight room. When I was a high school freshman I couldn’t wait to put 45-pound plates on each side of the barbell when I was bench pressing. By my senior year I could put 3 of those bad boys on each side. During college I could bench 4 of those on each side, and squat well over 5. Those 45-pounds plates were milestones. And they were all I focused on.

several rogue gym plates
There’s a lot on your plates. But which ones are the most important?

A Different Perspective

Today my thinking has changed. The 45-pound plates may be the most high profile pieces of iron in the gym. But they are not the most important. Not even close. The most valuable plates in any weight room or home gym are the littlest. The 2 and a half pounders.

2.5 pound
These little guys make big things happen.

The 2.5-pound plates are the key to progress. Every time you workout you need to push yourself a little bit more. Just a little. And that small, consistent push keeps you growing and getting stronger.

Mini Magic Makers

When you put one of those little 2.5 pounders on each side of your barbell you can increase your total load by 5 pounds. Not a lot. Just 5 pounds. But that is how progress is made. Little by little. Consistently. Like a slow and steady, sustainable march forward. You can’t jump 45 pounds at a time. But the 2.5 pound plates will build you a bridge to your next major goal.

Beyond Weights and Plates

All of our personal and professional improvements comes through slow and steady progress. Small steps add up to big steps. That’s why there is immense value in incremental improvements. The small steps are sustainable. They are the building blocks of success. And they are the foundation upon which all forward momentum is built.

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Small steps are a big deal.

Key Takeaway

Small improvements are the secret to success. Together, your small improvements add up to the quantum leaps and major breakthroughs that others notices. But giant steps forward are really just little steps blurred together. Focus on the little steps. They will take you where you want to go.

*If you know someone who could benefit from this message please share it with them. 

3 easy things you can do to prevent stress gunk.

Entrepreneurship is like joining the Stress Of The Day Club. Because entrepreneurship is hard. But motherhood and fatherhood and living in the hood are also hard. That’s because life is hard, and stressful. No one is immune. And not to spoil the ending, but none of us will make it out alive.

Stress Gunk

We accumulate stress during regular operating hours every day. If we are not careful, that stress leads to a the accumulation of a funky gunk. That gunk prevents us from performing at our best. In turns us into cranky pants. It also prevents us from being able to handle more stress.

I have found 3 things that help me eliminate the stress gunk in my trunk. Together these 3 ingredients are my de-stress recipe. Or destressipe.

1. Exercise

When I started lifting weights when I was a freshman in high school it changed my life. I tend to have a lot of energy. But when I lift weights it helps me burn off my excess, pent-up, or silly energy. Stress is a form of energy too. You can use it like a workout supplement to move more weights or endure longer endurancey things. The key is to workout until you’ve burned off the stress energy. It’s a great way to prevent your mind and body from going all Chernobyl.

2. Sleep

Sleep is your giant reset button. It is what helps replenish your store of energy, your tolerance for craziness, your focus, your stamina and your eye boogers. Whenever I get 7 hours of sleep at night I feel like I am unstoppable. I often nap on the weekends too. Because it is an investment in a better me. When I don’t feel quite right, sleep is my go to prescription. Because it is how your body naturally regenerates the best you.

3. Church.

Stress often causes us to lose perspective. Or maybe it is the loss of perspective that causes the stress. Either way, attending church is the best way I know to regain a healthy world view. I believe there is a greater power than me. And I don’t just mean the IRS or Dwayne Johnson. I’m on Team Christian. But I believe all of the major religions provide great perspective and guidance on how to be a better you and live a better life.

I try to attend church regularly. It helps me refocus, refresh, relax, feel supported, and forgiven for my mistakes. Communion also makes me feel a bit like a cannibal when I eat and drink JC. But that’s a different issue.

Key Takeaway

There are stresses, frustrations and losses that accumulate every day. We are drained by daily set backs. So we have to prevent the stress gunk from building up and fouling our systems. The key is to figure out how to reboot, regenerate, and respond positively.  Exercise, Sleep and Church are the back-to-basics keys that can help you find your balance again when you start to weeble or wobble. Try these proven approaches. They just may make you feel like a better human.

How to prevent your dreams from crashing into a ditch this year.

Have you engaged in some self-evaluation over the past week? I have. The start of a new year has a funny way of forcing us to take stock of what we have, how we look, the state of our careers, our relationships and the effects of our bad habits. Then, once a year, we take actions to course correct. But this once-a-year-course-correction approach is severely flawed. Almost as flawed as my ability to properly fold fitted sheets.

Life is a highway

Imagine your ideal life as a road. All you have to do is drive on it. Now, imagine you find yourself veering ever-so-slightly towards the ditch, or oncoming traffic. When should you make a course correction? As soon you recognize you are veering! But what if you don’t? What if you only steer once a year?

The problem with annual corrections

If you only make a course correction once a year, you will only ever make a maximum of 100 adjustments (and that’s making some generous assumptions about your longevity and the age at which you scribbled your first New Year’s resolution).

At just 100 adjustments over a lifetime, one of two things happens. You either veer far off course each year, or you travel really, really, really slowly to prevent winding up in the ditch before the end of the year. Either way, 100 lifetime corrections severely limits your ability to travel your ideal path.

Driver Safety Quiz

Question: How often do you need to make subtle adjustments when you are driving an actual car on an actual road?

Answer: Every few seconds.

What should you do instead?

It’s simple math.  An annual evaluation and course correction will allow you 100 chances to follow your true path. A monthly correction will provide you with 1200 chances.  Weekly evaluations provide 5200 lifetime adjustments. While a daily course correction will provide you with 36,500 chances to travel your true path (plus roughly 25 leap days which you can use as you please).

I’m not saying you need to course correct every day. I’m also not saying you shouldn’t.  But a weekly or monthly inventory check will dramatically improve your odds of attaining your goals and living into the life of your design.

So don’t wait until the end of the year. Start by re-evaluating your course today, one week into the new year. If you are not heading towards your own true north, make the necessary adjustments now. Keep recalibrating. And steer yourself exactly where you want to go.

*If you want to read a post from this blog more than once per year please subscribe to receive about two posts per week via email.

The best way to make your New Year’s resolution stick.

Happy Resolution Season! Today kicks off the magical four-week period at the beginning of the year when everyone wants to change their lives for the better. If you are a regular gym-goer it is the worst time of year. Because when you arrive for your regular workout some dude who hasn’t exercised in eleven months is wheezing and dripping all over your treadmill.

What do you want to change?

You probably have a list of things you want to start, stop or improve. I applaud that. But far too often, despite the fresh optimism of the new year, we fail to turn our resolutions into powerful new habits. So I will share my secret, counterintuitive technique that makes it much easier to create a healthy new habit.

How Hard Do You Work?

It is natural to assume that if you want to make a major change in your life you should work hard at it. That approach works for some. The beaver loves to be busy. The sled dog loves to mush. But the couch potato loves to potate on the couch. For most people the hard work simply reminds them how much they dislike the hard work.  That’s why the activity hasn’t developed into a habit, yet.

I was at the gym when it opened this morning to start the year with a leg workout. (I’m not actually as svelte as stick-figure me).

The Easier Approach

My secret formula to goal achievement is to put in less effort. While it is natural to think that hard work in the gym or the office will get you better results faster, your long-term success will be hampered. Because most people quickly grow tired of the work, the suffering, the pain or the sacrifice.

Get Lazy to Win

When I start a new habit, or resume my workout routine after a pause, I do less than I could. I do less than I should. And that is the key. By under-exerting myself I keep the activity enjoyable. I check the box. I know I worked out, or spent time on the project, or studying or whatever the case may be. But I only did the minimum. Or the medium. But never even close to the maximum. At first.

This does 3 things:

  1. It makes me feel accomplished.  After all, I did work towards my goal. I got on the cardio machine. I lifted weights. I created an initial sketch of the business I wanted to start. I skipped dessert. (Yay me! I’m doing it!)
  2. It makes it fun  I did the parts that make the endeavor enjoyable. I worked up some sweat. But I didn’t push hard enough to suffer. I didn’t cramp. I didn’t feel like throwing up. I didn’t overload my brain. And most importantly, I never wished that it was over.
  3. It makes me hungry for more. This is the key. I know I can do more. I know I have more in me. Even in this early stage. So I look forward to more.

Calluses vs. Blisters

Hard works requires calluses. You need to build up layers of your own armor. You do this through repetition. Slowly, repeatedly over time. Your body develops a tolerance to the work and the motion. So you can withstand more.

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But most people blister. They work harder than they are prepared for in the beginning.  And their body or brain rejects the work. The effort is seen as a threat rather than a treat. You get sore. The pain says stop. The skin bubbles and peels off and then you bleed. All the feedback is negative. The rational person rejects the entire activity. Then retreats to the couch again to potate.

But people who slowly build calluses keep going. They see the improvement they are after. Which means they can increase the effort without decreasing the fun. They feel accomplished and prepared for more. It’s a beautiful thing.

Staring my business

When I started my adverting and idea agency, The Weaponry, I had a vision for what the perfect, fully-formed agency would look like. But I started small. And slow. I didn’t worry about all the things I should be doing, or that I would eventually need to do to make the business in my head a reality. If I tried to do it all from the beginning I likely would have been overwhelmed, stressed or scared. Instead, I did a little bit more every day. And it’s been fun the entire time. The kind of fun that keeps me coming back for more.

The Key Take Away 

Don’t kill yourself in January. Underdo it. Make it fun. And make yourself want to come back for more. Plan for long-term success. But allow yourself time to build momentum. By doing so you can change your life forever. Starting today. Isn’t that exciting? So do less. Enjoy more. And get a little bit better everyday.

Happy 2018. This is your year!

*If one of your goals is to read more in 2018, subscribe to this blog. I’ll share a few hundred words to read a couple of times per week. Which is not enough to hurt you.