Email bombardment, back to back meetings, long hours, time intense deadlines are increasing the pace of work and life. To thrive in a relentless and accelerating pace is not about becoming motived to keep going and ‘cope with stress’, but rather being able to increase your capacity, to sustain and enjoy high pressure, without experiencing the consequences of fatigue, muscle strain or burnout.
Pressure can make you work more effectively - for a finite period of time. However, if you operate in the wrong ‘work-pace', the pressure will quickly wear you out.
Traditionally, motivation has been all about:
1. Setting high goals/targets
2. Becoming exceptionally excited about those goals/targets
3. Then working like crazy, at any cost, to achieve them
Although you may reach your goals/targets this way, that work-pace is not sustainable. (You may have experienced going to motivational seminars, getting all fired up, and then feeling that excitement drizzle away a few days/weeks later).
The key to sustained motivation and work output is being able to change between your work-paces to create sustainable energy and focus output.
To use an analogy, think of a professional athlete. They have four main training paces:
Sprinting, Jogging, Walking and Resting.
They understand that to perfect their sprint time and technique, they cannot do sprint after sprint or they would quickly fatigue. Instead, they Sprint – Rest – Sprint – Rest.
However, if they were training to increase their cardio-endurance, their training mode might look more like: Walk – Jog – Sprint – Jog – Walk – Jog – Sprint – Jog – Walk – Rest.
They punctuate their training pace to have the energy to meet their goals.
In your working life, do you get to work and automatically go into Sprint mode? Perhaps other people’s needs, questions or problems put you into Sprint mode? If so, it is no wonder that by the afternoon you may feel exhausted – because your working-pace hasn’t shifted gears.
In the workplace the 4 paces can be characterised as follows:
* Sprint: Working at your full pace. Good for short bursts of up to an hour
* Jog: Staying busy at 85% pace. Can maintain this pace for up to 3 hours
* Walk: Working at 50-60% pace. Can work at this pace all day
* Rest: Non work time. Like a pit stop for a racing car, being in Rest mode for anywhere from 1-15 minutes at a time is enough to refuel your energy, relax your body and refocus your mind - without losing your work-pace momentum.
Overt the next 21 days, take control of your work-pace by considering the following:
1. Recognise the pace that you work at for most of your day.
Do you move between work-paces or do you stay in top gear the whole time?
When you eat, are your still Sprinting or are you Walking or Resting?
Do you try to multi task at every opportunity and keep a Sprint mode?
Do you stay in Rest or Walk mode for too long and find it difficult to get going into Sprint or Run mode?
2. Make the effort to punctuate your pace.
Instead of starting your day in Sprint mode, warm up with Walking pace, Jogging and then Sprint.
Meaning, rather than start with high intensity work, ease into your work-pace for a few minutes in low demand, single focus tasks and then build your work pace up. Remember to include the Rest mode to allow your body to recover from the output.
It may only take 10 minutes to make this transition from Walking to Sprinting, but at least your work pace will have the opportunity to ‘warm up’
3. Set your own pace.
Don’t let other people’s agendas, time urgencies or intense personalities determine what work-state you operate in. Decide how to punctuate your own pace instead of responding to everyone else’s pace.
You can help control your pace by preplanning your agenda (‘to do’ list) the night before.
Try anticipating interruptions and work them into your agenda. Expect that you will lose time and create ‘time buffers’ throughout the day so that you don’t have to work like mad to catch up when your are stopped to answer questions o handle an unexpected situation.
Notice the situations when you give others the power to dictate your pace and reclaim it back. Having the courage to say ‘no, I can’t help you right now, but I can in 45 minutes’, or ‘actually, I need to take a 5 minute break before we continue’ helps you take control over the pace which you work. You are allowed to Walk or Run - even if others want to Sprint.