Latest / Neuro-Performance / Was tun, wenn du nach der Arbeit erschöpft bist und nicht weißt, warum?
Transcript
- Nina: What can you if you exhausted but don't really know why? Many leaderships know this and half-performers know this problem. You are throughout the day, and in the evening totally exhausted because you delivered, you things that others wouldn't even touch. And yet at the end of day you feel empty. You are so flat, but you haven't much. That's the feeling that's there. It's often because these people are on so many different topics. But the important topics that could really change something, they often And many leadership and high performers know too. And that's it's like this. It's frustrating sometimes in the evening when you're exhausted because you know there would have more to And the more doesn't have to more work, but could have been more work, which is basically satisfying. What many don't know is what in the nervous system. first of all, the problem here is not the motivation. People who exhausted in often no motivation. They don't a problem Often we try to productivity methods, time management methods. But that's not the problem. The problem is the energy, or more precisely, the energy of the brain. So the part that really you effective, the part that responsible for decision-making, for clear thinking, for prerising. for strategic work. This part is in the prefrontal cortex and it is extremely energy-hungry. But our energy budget for the day is limited. Science has found that the capacity of our brain, the calories we have plus or minus about one Big Mac. So you have, to this visually, the same calories of a Big Mac in your brain that day. And how do you this Big Mac every day? With many different things. And mostly it's not the big things, but the small things like here the email, there the email, on Teams, decisions that you every day. the decisions like what am I wearing today, or what I for breakfast today, what... How do I into work? I know. We lot of decisions that are really routine. But then, especially in work, the ongoing change For us, sit from morning to evening in meetings, back to back, and are constantly in a new context. And that takes a lot of energy. As well as disturbances, interruptions in work. This, you briefly, Digital is that a message pops or someone next to you, consumes an incredible amount of energy. And that also to that many people have their energy tank empty Well, then the following The person mostly keeps Things have to be done. The problem is, you don't really on the important things but on what's just coming the mail, the meeting that's on the calendar or, or, or... Well, you're busy, but you're not really effective. You can't even ask if what I'm doing here is effective or if you're in a hamster wheel and you can't the hamster wheel. I'm running If you the same way as I in the description, I've a pretty cool exercise for you. The Performance Map. I'll with you and then you'll the neurobiological order why this exercise works. So, the performance map. Take best, tonight, when today a day for you, once five to ten minutes time, where you can really unrestrained, you need And then you something to write. Who writes stays, my standard motto. So, take something to write and just write down with the last 2, 3, maybe 5 working days with which you your time. You can only with today's working day. down everything you your time If like, can this all day long. From the moment you woke up to the present moment. Roughly. No perfection, not meticulous, but just write And if you did that, then go through this list and mark them with different symbols. first symbol is a flash. The flash stands for the things that you energy. Look at what the things you did today gave you Then there things that are neutral. They don't us energy, but they don't us energy We just them. You can put a circle there. And third symbol is a minus sign. It stands for what you energy. So your with the flash, with the circle or with the minus sign. If you did then take a at what your list is If you listen podcast episode because you listen to the people who are more exhausted in the evening, then could be that you many minus signs in your list. Then every you should think about where your energy is at And if it's something you consciously decide because it's just part Or if it's something you unconsciously decide because you react And this list you can continue working and see what you want on your next day of so that your energy doesn't... It can be like fixed blocks in the calendar where you answer so you minutiously. It can be like focus periods where you sit and the strategically important things. These focus periods can be the time points in your calendar where you maximum energy. In for some it's more in the afternoon, but look where it for you. It could also be like breaks you in your calendar to simply leave the workplace and let your brain breathe. These are things you basically draw from your minus points. Most high performers, most leadership, don't the time for the tasks I just described. They are in do-so mode long. Work, react, work. But this reflection through this little exercise, through the performance map, help much to look at where you reaction mode. and where you are in the active control. So activate through this exercise your network in the brain, your default mode network. The area that helps you to Or I'll it little differently. Often we are in the forest and we see the forest from trees. And this exercise helps you to at the forest. This exercise helps you to the floor to a balcony, a theater balcony, which up at the dance floor. You suddenly from above what the patterns what happens again and And you make better decisions, you can much clearer what is really important now, because you out of this situation. You visible what was previously invisible and can change what you from your balcony level. What then means that you will more move with the Big Mac in your brain. One last thought at the end. Most people just think fundamentally, I need more time. Time is always the excuse for everything. But it's not What you really need is more energy for the right things. You are not exhausted because you don't do You are exhausted because your energy is at the wrong places. And that's where you can start with this performance map exercise to your energy back and your new healthy routine. Have fun!