Now, we understand that reality TV is not for everyone, but consider Survivor for a moment (which IMO rated the greatest reality TV show of all time!) – it is a fascinating exploration of the good, the bad and the ugly of human nature. People work together on one hand, and then blindside each other moments later. While it’s just a show, it’s not too far of a stretch to compare this with what happens in the workplace at times. Groups work cohesively and collaboratively in one situation and then are completely at odds with another in the next.

One thing that seems to affect the way people behave at work, and in survivor, is the energy they have. So this month, we wanted to focus on how we can build our energy to perform, and in doing so, be the most effective we can be in our roles inside of work and the many we have outside of it. Work often requires a lot of energy, focus, and resilience. As an employee, and especially if you are a leader, you are usually expected to be at your best and bring out the best in your team. However, it’s not easy to maintain a high level of performance consistently, especially when working in a high-stress, high-stakes situation or environment.

To draw a parallel, have you noticed that professional athletes take a holistic approach to their training? They understand that their physical performance is born out of taking care of not only their bodies, but also their minds, emotions, and outlook on life. By adopting this holistic approach, athletes are better equipped to handle the rigorous demands of their sport, heal faster from injuries, and perform at their optimal level both during competition and in their daily lives. In contrast, most of us going to work every day do not give our health and wellbeing the attention they deserve, even though we are required to perform well in multiple life domains across a long period of time. So, what are the four key capacities we could be paying a little more attention to? To achieve high performance, and if you are a leader, lead effectively, it is important to develop and maintain strong physical, mental, and emotional capacities, and cultivate meaning and purpose. Let’s break these down:

Physical Capacity

Your physical health is critical to your overall performance. When you’re feeling tired or unwell, it’s hard to be at your best. To build your physical capacity, we invite you to:

• Get enough sleep: sleep is crucial for physical and mental recovery, and it can help you feel refreshed and ready to tackle the challenges of the day. Aim for seven to nine hours of sleep every night, anything under seven hours will mean you go into sleep debt which impacts your ability to think clearly and focus.
• Exercise regularly: regular exercise is essential for physical fitness, stress management, and overall well-being. It can also improve sleep quality and cognitive function, which can help you make better decisions and communicate more effectively with those around you.
• Eat well: a healthy and balanced diet full of fruits, veggies, whole grains, and lean proteins can help you feel more energetic and reduce the risk of chronic illness. This includes limiting the amount of processed foods you consume, particularly those that are high in sugar, artificial sweeteners and trans fats.

Mental Capacity

Your mental capacity is critical to your ability to perform well and lead effectively. When you’re mentally exhausted, it’s hard to focus, make good decisions, and communicate effectively. To build your mental capacity, we invite you to:

• Prioritise self-care: take time for yourself to relax and recharge. This will look different for everyone but will help you avoid burnout and maintain a positive outlook.
• Foster a growth mindset: embrace challenges as learning opportunities and ways to grow and improve.
• Practice mindfulness and meditation: mindfulness and meditation are powerful tools for reducing stress, increasing focus, and improving overall wellbeing. Consider downloading a free app such as Medito or Smiling Mind and start each day with a few minutes of meditation or mindful breathing. This will help you clear your mind and set a positive tone for the day ahead.
• Set aside time for self-reflection: regular self-reflection can help you to stay focused on your goals and priorities. It can also help you to identify and address areas of opportunity to improve in your leadership style. If this is new to you, try and set aside time once a week to reflect on your thoughts, feelings, and experiences.

Emotional Capacity

Emotional capacity refers to your ability to manage your emotions effectively. When you’re emotionally numb or triggered, it’s hard to remain calm and rational under pressure. To build your emotional capacity, we invite you to:

• Manage stress: find healthy ways to manage stress, such as exercise, meditation, focusing on your breathing and spending time with loved ones you enjoy connecting with.
• Practice empathy towards yourself and others: take the time to understand your emotions and reactions to different situations and that of those around you. This will help to build self-awareness and enhance your emotional intelligence.
• Seek support: life can be a lot and it’s important to seek a little bit of extra support when things start to compound. This could look like speaking with a doctor, therapist, or counsellor (if you are in Australia, Medicare currently provides ten rebated appointments with a psychologist through your GP).
• Cultivate gratitude: gratitude can help you maintain a positive outlook and increase your overall sense of wellbeing. If this isn’t yet a habit for you, try to take a minute each day this week to reflect on the things you are grateful for, and to focus on the positive aspects of your life and work.

Meaning and Purpose

Having a sense of meaning and purpose in your role can help you to feel that your work is fulfilling and aligned with your values, helping you to stay motivated and engaged. This can lead to a greater sense of satisfaction and a reduced risk of burnout. To cultivating Meaning and Purpose, we invite you to:

• Clarify your values and purpose: understanding your values and sense of purpose can help you stay focused on what is important to you, and also help you to make decisions that align with your goals and aspirations. You might like to spend some time reflecting on what is most important to you, and then use this understanding to guide your choices and actions.
• Connect with your team’s purpose: being in and leading a team is about more than just completing tasks and achieving goals, it is about making a positive impact and creating something greater than yourself. You might like to connect with your team’s purpose and help them to understand how their work contributes to a larger goal.
• Seek out opportunities for personal growth: personal growth is essential for cultivating meaning and purpose. Seek out opportunities for learning and development and set a goal to take on new challenges that push you outside of your comfort zone every once and a while.

By taking steps to build your physical, mental, and emotional capacity, and you meaning and purpose, you can ensure that you have the energy and focus needed to perform at your best. As an added bonus, these steps will also assist you in avoiding burnout in the long term, and if you are a leader, help you lead with greater effectiveness and efficiency.