Last week, I discussed the power of applying energy management, rather than solely concentrating on time management, to our daily lives and consulting practice. In that article I talked about the first energy quadrant: physical energy.

Now I want to cover Quadrant Two.

The Second Energy Quadrant: Mental Energy

The mental energy quadrant rules our ability to focus and concentrate on the tasks at hand. Particularly vital for the self-employed, we must be able to sustain our concentration, shift our focus from the general to the specific, check in with internal processes while developing and analyzing external mechanisms or strategies…when I think of all the mental acrobatics we consultants often participate in during any given day, I get dizzy! And shocked!

Another aspect of mental energy that is less obvious is our natural optimism, good faith, and positive, forward thinking. We are virtually useless if we’re depressed, scattered, or certain of a negative outcome.

So what do we need in order to nourish and optimize our mental energy? Well there are physical and emotional states that affect our mental capacity, but primary fuel includes:

• Positive Self-Talk
• Preparation & Visualization
• Creativity
• Meditation & No-Thinking

Physically, we need to get enough sleep and exercise. Emotionally, if we are anxious, frustrated, or angry we will find ourselves mentally handicapped.

So how can you ensure optimum mental capacity and energy while running a business, consulting from home, or otherwise being what most of us deem a “workaholic?”

Let’s look at each of the above bullet points in a little more depth:

Positive Self Talk

This doesn’t mean that we ignore any negative information or that we sugarcoat reality. It simply means that when we get wrapped up in negative thoughts, they sap our mental energy stores faster than virtually anything else imaginable. A study at McGill University by Dr. S. Lupien found the brains of those with negative self-image and sel-talk actually shrink over time. In the 15-year study, their brains became 20% smaller than the participants who felt good about themselves.

This is unfortunately a learned behavior in most of us, so ending your negative self-talk isn’t easy. I suggest that you make note of the negative, hurtful, angry, and fearful things you say to yourself and others each day and then create a powerful, positive affirmation that counters each one.

For instance, if you often find yourself saying, “I never have enough time,” relanguage that into the positive belief that “I always find time to get the important things done and always have time left over for relaxation, socialization, and fun!”

Preparation & Visualization

We can engage in mental exercises that not only revitalize our mental energy but also increase our focus and ability to take action on our thoughts. For instance, mental preparation and visualization are key in charging our mental stores and also preparing a great blueprint for action that will require little additional mental energy later.

For example, I’ve found that if I figure out my to-do list the night before, and set my top one or two priorities that I will complete BEFORE checking email the next day, I get far more done. I am also far less stressed and I feel extremely accomplished before I ever have to look at what fires I need to put out. This reduces stress and anxiety and virtually removes frustration from my mental plate.

Visualization allows me to brainstorm how to strategically approach a client or a business or anything else so that when I’m ready to execute, I already know exactly what I’ll do, what’s likely to happen, and what I’ll do in response. I can go almost into autopilot and gracefully execute my vision without additional mental worry, second guessing, or fear.

Creativity

This is one most of us forget. In our daily grind to make that paycheck and pay our bills, we forget that what revitalizes us most is following our passions and delving into our creative being. What do you enjoy creating? It may be websites, or painting, or writing, or poetry. Perhaps you love playing guitar, singing karaoke, or forging equations.

Whatever your creative outlet, be sure to dive into it at least three times a week. This is important. It’s the one thing most of us put on our to-do list that never gets done.

I speak from painful experience.

Two months ago, I found out that I have several fibroid tumors on my uterus. They’re so large I may have to go in for immediate surgery at the possible expense of being able to have children in the future. Yes, I’m terrified. And you know what? Fibroids are typically found more predominantly in women who report “stifled creativity.”

I have a novel that I’ve put off for the past 7 years and needless to say, I’ve BURIED my creativity under oppressive workloads and self-imposed deadlines. We can often pay the price physically for that which we do mentally or emotionally.

I recommend pursuing a hobby, group, activity, or schedule set creative time at set hours every week. Don’t miss it. Don’t skip it. It can save your health and your mental wellbeing.

Meditation & No-Thinking

Remember last week when we talked about the need for rest for physical energy? The same applies to each of our four energy quadrants. Our brains need to rest and rejuvenate just like our muscles do. Meditation allows us to quickly rejuvenate our brain (and our bodies) by bringing us into deep relaxation.

What is this deep relaxation? It is a stillness; a space of no-thinking. We are often so tied to our thoughts, our judgments, our beliefs, that we rarely exist without them. Meditation allows us to inhabit the Observer part of our consciousness that needs no fabricated story or judgment. It simply is aware of what is, and that’s it.

This is an incredibly restive space to reside in.

Meditation can heal us, relax us, and revitalize us. There are numerous ways to meditate and you can research various methods. I personally just make sure to meditate 30 minutes or more per day. I find a quiet space, whether it’s in a bathtub with candles lit or in my bedroom with all the phones turned off. Then I concentrate on my breathing, taking slow, deep breaths into my diaphram, in through my nose and out through my mouth so that I can hear my exhale.

I continue to concentrate lightly on my breathing and allow my thoughts to lessen until there is only stillness. This takes practice and at first may be difficult. But keep with it. Meditation is about reaching stillness and silence. We want to reach a state of no-thinking where we simply observe what is going on within and around us. We do not think one way or another about what we observe.

You will likely find that this meditative state does far more than revitalize you. You may find that you connect with your intuition and that you receive guidance, information, and epiphanies in this state that will allow leaps and bounds within your business, personal life, and clients’ businesses. Don’t doubt it’s potential. Just allow.

Next, we’ll explore the emotional energy quadrant!