六招让你摆脱精力危 机.doc

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 peoples ability to sustain attention, which is a sine qua non of both efficiency and quality at any given task. Dont 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 arent 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 inter