It has been said that we only spend about 10% of our time in the current moment, 50% on anticipating what’s ahead of us, and 40% reflecting on what’s behind us. This makes sense from a “caveman” perspective, as our survival-based focus prepares for the future and learns from the past. But when it really counts we need to be entirely present in the current moment. In order to give energy to the people and things that matter most to us, we need to be very clear about where we choose to focus our attention.

Considering the fact that we have approximately 60,000 thoughts every single day, and that each thought that catches our attention requires us to spend energy it’s no wonder that we run out of energy by the end of the day. The more we have on our mind at any given moment, the more energy we use to operate our brainpower. Fortunately, we can control where we choose to direct our attention and how much time and effort we spend on each thought.

So, how can you better manage your mental energy to what you need to meet your daily demands? The following are three ways you can keep your energy tank full and readily available when you need it:

1. Spend wisely

The first step in managing your mental energy is to be more aware of how you’re using it. Most people are so busy during the day they fail to even understand that they might be spending over their limit, which often leads to burnout and fatigue. Try to avoid spending carelessly by bringing more mindful attention to each present moment; this can help keep you from drifting along aimlessly. You can practice mindfulness in specific, scheduled sessions, or you can bring it to certain events throughout the day such as during mealtimes, on a commute, while waiting for an appointment or preparing for a meeting. No matter where or when you decide to do it, the more you practice being mindful, the easier it will be to focus your attention only on the things that matter most to you in each moment.

2. Conserve when necessary

Sometimes you can’t avoid focusing your mind on multiple priorities. It’s the nature of our busy, constantly connected, on-the-go society. However, we know that multitasking “dumbs” us down and wears us out more quickly, because we’re giving the brain more demands than it can meet in that moment. When you’re dealing with too much at once, try chunking your day into shorter sections of time that let you shift from multi-tasking to multi-prioritizing. This allows you to give each priority its own, specific, focused time slot. Even if they’re only 5-minute blocks, scheduling your day in chunks sets specific boundaries, which allows you to better utilize your brain, instead of constantly shifting back and forth. When thoughts that require attention pop up, quickly jot them down and go back to them when your focus time is over so you can schedule specific time to pay attention to the new task.

3. Invest strategically

It’s important to recognize that the same energy source fuels our brainpower and our body. This means that you will deplete the energy that’s available for your mental demands if you don’t invest in your physical energy throughout the day. As we will discuss at length in step 5, you must eat quality food every 3-4 hours to keep glucose levels steady, a requirement of both physical and mental performance. Taking breaks to get short bursts of physical activity each hour keeps circulation going strong so that oxygen can be delivered to the body and the brain. Even just 30 seconds of standing, walking, or doing squats gets your blood pumping enough to provide a quick energy boost. Ideally, you should aim for about 5 minutes each hour to turn off your mind and engage your body for optimal brainpower.

Always remember that attention is something you have to pay for – with your energy. You can maximize your energy account if you’re mindful of how you’re spending it, able to conserve when necessary, and invest in your energy supply throughout the day. This way, you’ll have what you need — not only to meet your daily demands, but also to give energy to the people and activities that matter most to you.

Taking a walk in nature not only enhances our physical energy, it also nourishes our soul. Too often we get stuck inside our office walls, caught up in the daily grind of work and not even aware of the beauty that surrounds us. By spending time in our environment we can gain perspective on the bigger picture of what’s important in life, as our own natural rhythms – optimal for health, happiness, and performance – return back to a balanced state as they become more in sync with harmony of nature.

While we all know that a breath of fresh air is invigorating, studies have shown that being in nature reduces toxic stress hormones in the brain and body.  A study from the UK showed that walking through green spaces can shift the mind into a more meditative state, triggering something called “involuntary attention” which allows us to hold focus while also creating space for reflection.

Taking a walk outside can boost memory and attention by 20%, and may decrease fatigue by up to 65% for those who are used to a more sedentary lifestyle. A recent study using EEG have been able to validate earlier studies suggesting that a gentle stroll in a natural setting decreases brain fatigue.

If you aren’t near a park or outdoor space where you can get out for a walk, don’t fret: you can still receive many of the benefits by looking out a window at a natural setting or even looking at images of nature on your computer while taking a few deep breaths. Close your eyes and visualize a walk in nature and you’ll most likely trigger many of the same neural pathways in the brain that would initiate the relaxation response if you were really there. Remember, our experience is based on our perception!

For a deeper dive into the science behind the benefits of nature on the brain, check out Your Brain on Nature: The Science of Nature’s Influence on Your Health, Happiness and Vitality by Eva Selhub and Alan Logan.

Having a flexible brain enables us to think outside of the box. It allows us to break away from the rigid thinking of our automatic pilot mode that is too often triggered by unmanaged stress signals throughout the day. In today’s competitive economy we need creativity to show the uniqueness of our abilities and services that not only keep existing clients happy but also attract new prospects. 

You have the ability to train your brain to be in a more creative state by increasing flexibility, optimism, and awareness.

1. Increase mental flexibility:  which enables the brain to relax and make connections between mental maps that aren’t necessarily a part of the task focused perspective that dominates the majority of our thinking. How: relaxation exercises, distraction training to quiet mental chatter (intentional focusing of attention through repetition), and designated time and space for reflection. Music, creative hobbies and time in nature can all help facilitate this process.

2. Increase optimism: which opens the scope of opportunities and provides the motivation to want to do new, creative things. The brain is hard wired to notice the negative around us, which causes our brain to be hypersensitive and rigid. Paying attention to what’s positive, even in the midst of challenging circumstances, creates a more optimistic lens through which to see the world. How: gratitude breaks or lists, acts of kindness, and hand-written thank you notes.

3. Increase awareness through mindfulness: which trains our brain to be fully aware of the present moment, allowing thoughts to pass through your mind without judgment. Like strength training a muscle, the more you practice bringing your attention to the here and now the better you’ll be able to be fully engaged when it matters most. How: invest full attention in listening, ask questions, take notes, and make time for reflection.

The key to creativity is keeping your brain energized (to stay out of survival mode) and then training your brain to relax so that unique insights can happen as new mental maps connect. The more you train your brain to have a “wow” perspective of life – grateful and optimistic – the more creative ways you’ll find to deliver “wow” experiences to your clients.

The next time you find yourself trying to do a million things at once and getting irritable with someone you care about, remind yourself that you’re using your “monkey brain” — and work on acting more like a rational human being. Give each moment your full attention, so that you respond in a more thoughtful, beneficial way. You may also consider trying something I’ve done with a few close friends: When someone seems distracted, ask them if they’re using their “monkey brain” (use this method at your own risk).

Of course, most of us have trained our brains to operate in multitask-mode the majority of time due to our fast-paced, need-it-yesterday society. And although we have made it easier to multitask, that doesn’t mean we should do it. No matter how gifted you believe you are at doing ten things at once, there are well-documented studies suggesting that multitasking not only decreases performance; it also stresses the brain unnecessarily. Yet the brain will continue to prefer to lead you in this direction because of its resource-management focus. In other words — even though it takes energy to multitask, it takes even more energy to try to change a bad habit. And the rush of needing to get things done quickly adds to the stress addiction problem we have by neuro-chemically rewarding us for bad behavior.

That said, by expending some time, energy, and a little bit of patience, you can rewire your brain to prefer a more single-minded focus. It will just require some practice; and you’ll need to take small steps so that you don’t overwhelm your system by changing too much at once.

How can you train your brain to ditch the multitasking habit?

1. Chunk your day – break your day into smaller chunks of time so that you don’t find yourself jumping from one thing to the next. Even just 5 minutes of focused time can be more productive when you’re giving your full attention to one task instead of jumping around from task to task.

2. Take breaks – if you think about your most productive time it’s usually just before a vacation. When we know we have a break coming it’s much easier to push a bit harder, just like interval training on the treadmill. Schedule breaks at least every 90 minutes for optimal energy and performance.

3. Keep blood sugar steady – there is nothing more distracting to the brain than sensing a potential food shortage. By eating something approximately every 3-4 hours you maintain consistent blood sugar which allows your brain to get the glucose it needs to fuel mental energy. Avoid high sugar or highly processed foods that just spike your energy and then send you crashing within minutes. Instead, aim for low-glycemic natural foods such as fresh fruits, nuts, seeds, or Greek yogurt.

SHARP Science – Laughter Really Is the Best Medicine. Laughter provides benefits across multiple dimensions: emotional, mental, spiritual, and physical. Research conducted at the University of Maryland School of Medicine showed that watching a funny movie or sitcom that produces laughter has a positive effect on vascular function (blood flow) — opposite to that observed after watching a movie that causes a stressful response. When study participants watched a stressful movie, their body responded with vasoconstriction, a reduction of blood flow. However, after watching the funny movie, the blood vessel lining expanded. According to lead researcher Dr. Miller, the magnitude of change detected in the endothelium (blood vessel lining) was similar to what we could expect to see with aerobic exercise or medication use.

Sometimes the best thing you can do for both your body and your brain is simply to laugh.  There’s a reason that laughter is considered the best medicine, and laughter therapy, groups, and clubs have sprouted up all over the country to help people improve their health and happiness.

There are many ways to add laughter to your routine and a here are a few reason why you should:

Relaxation: Laughter helps our muscles as well as our minds to relax, and this physical and emotional release can assist us to calm down and unwind.  This can even result in better sleep at night.

Stress reduction: Laughter can reduce stress in our bodies and therefore in our minds too.  Seeing the lighter side of life is fun, and the more you do it the more you will naturally begin to see the funny side of situations.  Laughter is cathartic; it releases negative emotions particularly anger, anxiety, fear and boredom in a pleasant and acceptable way

Social Connection: The contagious nature of laughter can help us to connect to and communicate more freely with others, enjoying their company.  Laughter even boosts our social connection by stimulating the hormone oxytocin, which helps us feel more bonded to those around us.  A happy person is attractive and can positively influence the mood of others.

Feel more alert: After a good laugh blood and oxygen is pumped throughout the body, which is good for your heart and can leave us feeling energized and alert.

In need of a good chuckle? Check out one of our favorite funny videos here:

If you were to look at your total caloric expenditure over the course of the day you’d find that only a small amount comes from purposeful exercise.  The vast majority comes from the energy required just for our body and brain to operate our system effectively — or what’s known as our resting metabolic rate (RMR). In addition to RMR, we also expend energy performing activity that is not purposefully to exercise but just happens as part of the day-to-day routine: our Non-Exercise Activity Thermogenesis, otherwise known as NEAT.

The Mayo Clinic conducted a study that evaluated the difference in caloric expenditure in a group of non-exercisers (self-proclaimed “couch potatoes”) to identify differences between lean and obese individuals. While sleep times were equal for both groups, they found that the obese group was seated for 164 minutes longer than the lean group — adding up to a difference in energy expenditure of about 350 calories a day. This is enough to add approximately 35 pounds in one year! (Keep in mind that research has demonstrated that NEAT can vary by 2,000 calories a day.)

Simply standing instead of sitting can double metabolism, and walking can multiply resting metabolism five-fold. Consider the following strategies to maximize your NEAT:

• Modify behaviors that are usually seated by making rules to stand at certain times, like when watching television or reading.
• Use a headset and walk around while talking for calls longer than a few minutes.
• Utilize a standing desk or countertop for work.
• Allow sedentary behavior only after accumulating time or “points” with activity. For example, you can play computer or video games after walking for 30 minutes or climbing stairs for 10.
• Start slowly by adding 5-10 minutes every day for a week, with a goal of an extra 1-2 hours of accumulated general activity each day.
• Use self-monitoring devices such as pedometers or calorie measuring applications (such as Fitbit, NikeFuel or BodyBugg) to track progress and boost accountability.  Learn more
  

Not only is NEAT easy to do and highly effective, because there is no reason for the brain to engage the stress response system, it is not stressful to the body; enabling your system to function on all cylinders.

As you begin to increase the time you spend moving, you can slowly add activities that will challenge you even more — thereby boosting your fitness levels and creating a more effective operating system (and fat burning system, if you so desire).  In order to actually burn more calories, we have to keep our heart and lungs functioning optimally and increase — or at least maintain — our muscle mass. It’s important to remember, however, that dragging yourself through countless boring workouts at the gym is most likely not going to be a good long–term strategy. 

Make today a NEAT day by maximizing your opportunities to boost metabolism through general activity. Use a timer set to alert you every hour, and plan to get up and move for three to five minutes. 

The following are suggestions for ways to maximize your NEAT when you take your movement breaks:

• Go visit a colleague instead of sending an email or text
• Play with your kids
• Walk the dog
• Water the plants
• Do a few squats next to your chair
• Time yourself and do a few exercises each lasting about 30 seconds, such as jumping jacks, dips, and lunges
• Take the stairs when it’s an option
• Work from a standing desk or countertop
• Go through a short yoga session online or simply move through a few yoga poses
• Stretch
• Use a resistance band for strength training
• Park further away from your building’s entrance
• Avoid the drive-thru and get out of the car
• Do the dishes
• Vacuum
• Make a few calls using a headset and walk while talking
• Run an errand for a friend
• Give away your seat on the bus and stand for a while
• Play an active video game like Wii or Kinect

However, some people can function well with 6 hours of sleep while other people need all 10. According to recent research, dipping below the 6-hour mark impairs cognitive functioning and increases symptoms of stress for just about everyone, so it is recommended that you always get at least 6 hours of quality sleep each night.

SHARP Science: Sleep Your Cravings Away. Brain scans show that our desire for junk food increases when we are sleep-deprived. Many studies have shown an increase in overall food consumption, most likely in a response to an energy-deficit. Using fMRI scans, researchers from New York’s St. Luke’s Roosevelt Hospital Center and Columbia University detected higher activity in reward centers in the sleep deprived brains that were less active when participants had adequate sleep, proving a neurological basis to the quest for high calorie, high fat food.

How Do You Know If You’re Not Getting Enough Sleep? If any of the following applies to you, you probably need to get more shut-eye:

1. You’re dependent on an alarm clock. If you’re getting enough sleep, you should be able to wake up on time without a morning alarm.

2. You’re driving drowsy. Falling asleep at the wheel is a sure sign that you are too tired. It’s also incredibly dangerous, as drowsy driving is a common cause of deadly auto accidents.

3. You’re attached to the coffee pot. It’s fine to start with a cup of coffee, but you shouldn’t have to rely on coffee (or other energy drinks) to stay awake throughout the entire day.

4. You make a lot of mistakes. It’s harder to focus and concentrate when you are tired. You’re more easily distracted and less likely to catch and fix errors.

5. You’re forgetful. Sleep loss may explain why you have a hard time remembering things, since sleep deprivation hinders short-term memory.

6. You’re snippy and irritable. Being tired can have a negative effect on your moods. It makes you more likely to feel depressed, anxious, and frustrated.

 7. You’re frequently sick. Your immune system is not at full strength without sleep, thereby making it harder for your body to fight illness.

To get better sleep during the night be sure to take consistent breaks throughout the day, move regularly, and give yourself at least an hour of downtime before bed to wind down. If you have trouble falling or staying asleep, you might want to keep a note pad by your bed to jot down any ideas that are stirring in your mind so you can let them go until morning.

For more sleep tips, visit the National Sleep Foundation.

As you’re putting new rituals into place to help you reach your goals and resolutions for the new year, I encourage you to spend a bit of time thinking about who you want to be as you accomplish those goals. It’s easy to become focused on the specific tasks that we want to check off our to do list, slipping quickly into survival mode and putting out fires instead of setting ourselves up to thrive. By considering the person you want to be as you go throughout your day you can shift your mindset towards one that enables you to act in ways that are in alignment with your deepest values and beliefs.

Who do you want to be today? How do you feel when you’re at your best? What is most important to you when you think about how you want others to feel when they’re with you? How do you want to be remembered?

One of my favorite quotes of all time is by Maya Angelou, who states that “people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

Here is a poem that was recently shared at the funeral of a good friend of mine; a poem that we used at the Human Performance Institute to encourage clients to think about who they want to be. I hope you will find it helpful as well.

 “Ready or not, some day it will all come to an end.

There will be no more sunrises, no minutes, hours or days.
All the things you collected, whether treasured or forgotten
will pass to someone else.

Your wealth, fame and temporal power will shrivel to irrelevance.
It will not matter what you owned or what you were owed.
Your grudges, resentments, frustrations
and jealousies will finally disappear.
So too, your hopes, ambitions, plans and to-do lists will expire.
The wins and losses that once seemed so important will fade away.

It won’t matter where you came from
or what side of the tracks you lived on at the end.
It won’t matter whether you were beautiful or brilliant.
Even your gender and skin color will be irrelevant.

So what will matter?
How will the value of your days be measured?

What will matter is not what you bought
but what you built, not what you got but what you gave.

What will matter is not your success
but your significance.

What will matter is not what you learned
but what you taught.

What will matter is every act of integrity,
compassion, courage, or sacrifice
that enriched, empowered or encouraged others
to emulate your example.

What will matter is not your competence
but your character.

What will matter is not how many people you knew,
but how many will feel a lasting loss when you’re gone.

What will matter is not your memories
but the memories that live in those who loved you.

What will matter is how long you will be remembered,
by whom and for what.

Living a life that matters doesn’t happen by accident.
It’s not a matter of circumstance but of choice.

Choose to live a life that matters.”

Poem by Michael Josephson

As many of you know, I recently participated in a weeklong meditation retreat at The Chopra Center located in Carlsbad, California. A few months ago while going through a difficult transition I realized I was in need of some self-reflection and self-healing time. I am grateful that I had the foresight at the time to recognize that a more thorough recharge was an investment worth making, even though I knew it would be financial stretch for me.

I have long said that “you are your most valuable resource” and that “investing in yourself is one of the greatest investments you can make in the people who matter most to you”, yet putting yourself (or in this case myself) on top of the priority list can feel nearly impossible, especially when there are so many others in need. But as the flight attendant reminds us before each flight, if we don’t put our oxygen mask on first we cannot be helpful to anyone around us. And this is true in our every day life as well.

Since returning from my meditation retreat I have had several friends reach out in concern for my wellbeing, from worries about my physical health to questions of my mental sanity. It surprised me to realize how many misconceptions there are around meditation, so I thought it might be helpful to share with you some very simple principles of meditation to help clear the air. Meditation is NOT a religion or a cult. While meditation can be a very spiritual practice that may incorporate our deepest values and beliefs, the act of meditating is simply a process of quieting the mind – a way to move from doing to being.

On a recent Super Soul Sunday episode Oprah asked Deepak a great clarifying question that I have been asked on many occasions: What is the difference between meditation and prayer. It’s a simple concept really; prayer is talking to God (or whatever higher power you believe in) while meditation trains our brain to listen. A key component of the type of meditation that we practiced in our retreat was the use of a mantra.

It was interesting to learn that mantra means, “mind instrument”. A mantra, or what I call in my book a “focus phrase” is something a word, sound, or phrase that you repeat to yourself to help quiet the constant chatter of the mind. The mantra can have special meaning to you, or it can be void of meaning; it doesn’t matter. The key is that you being to shift your brain away from the noise of thoughts into the “gap” between thoughts, where we are able to give our brain the chance to rest and simply be. This is where I believe we get the most return on our recharge process.

If you are asking questions of yourself about your life, your purpose, or the direction of your next chapter, make sure you are dedicating time not just to talk and plan and strategize, but also to listen. Our brain is an amazing thing: the conductor of our energy and protector of our resources. It is important that we take time to recharge our brainpower throughout the day so that we can function at our best. If you are interested in trying out meditation I encourage you to take it slow. My first experience several years ago completely turned me off from meditation because I was asked to quiet my mind for 30 minutes, and within 30 seconds I knew it was an impossible task.

However, as I studied the incredible benefits of meditation I knew I wanted to reap the benefits so I began a brain training regimen of 3 minutes, 3 times a day in meditation until I could build up to a longer practice. Just like going to the gym, it’s important that we give ourselves time to push out of our comfort zone, then get recovery time so we can adapt and grow stronger. After practicing for 3 minutes, try moving to 5 minutes, 10 minutes, and 15 minutes. As you see the benefits of your efforts you will begin to fully appreciate the time investment and even crave this time of quiet recharge.

You can read more about how to train your brain to slow down in my Brain Recharge, available to download for free on our Brain Gym page, www.synergyprograms.com/braingym. There you will also find free downloads of guided audio that will walk you through the relaxation process.

To read more about The Chopra Center and upcoming events, visit: www.chopra.com