AS we welcome the New Year, our plate of resolutions must be full in anticipation of aspirations for the first-quarter milestone of this century. Among the many variables an achiever should seriously consider, moving forward, is the role of energy as a crucial ingredient of success. A serious review of one’s energy level is called for as the new season beckons.
Energy encompasses physical vitality, mental focus and emotional reliance, all of which empower individuals to perform at their peak and inspire others. Research and observations indicate that energy is indeed one of the defining factors that sets leaders and bosses apart from their subordinates.
This is what Bartleby of The Economist wrote: “Ability, ambition and luck all play a big part in climbing the greasy pole. But energy plays an outsize role. High achievers have done their email and full workout before the sun rises. They don’t cancel breakfasts because they are feeling a bit tired; they certainly don’t admit to doing so. They are less likely to nod off in the middle of the afternoon. They get off the red-eye and work a normal day.”
Energy in the context of success goes beyond physical stamina. It includes the ability to maintain mental sharpness, emotional balance and enthusiasm. A leader’s energy is contagious. It influences the morale of their team, shapes the organization’s culture and drives momentum toward achieving goals. Conversely, a lack of energy can lead to diminished productivity, poor decision-making and low team engagement.
According to a Harvard Business Review study in 2010, highly energetic leaders not only work longer hours but also exhibit greater mental agility and emotional intelligence. They demonstrate resilience and optimism, even under pressure. Individuals in subordinate roles may possess technical expertise, but lack the energy to handle the hard demands of leadership.
Energy is influenced by both biological and psychological factors. Physical health, proper nutrition and regular exercise contribute to an individual’s energy level. Leaders must prioritize their well-being to perform consistently. Psychologically speaking, energy is linked to motivation and mindset. Leaders with a growth mindset channel their energy to overcoming obstacles, inspiring their teams.
The question is how to preserve and maintain energy over a longer period. This requires a combination of physical, mental and emotional strategies. One good model worth studying is the now 40-year-old LeBron James, who is still a wonder in his 22nd season of NBA battles.
In contrast, the average NBA career spans 4.5 to 4.8 years, with players typically retiring around the age of 27 to 28. His career longevity and sustained high-level performance are extraordinary, achieved through a rigorous regimen of discipline, recovery and self-care.
We ordinary individuals may not have access to the same resources as LeBron has, but the principles he follows can find some level of emulation for maintaining long-term vitality. Let us do a quick review.
LeBron reportedly sleeps eight to 10 hours per night, recognizing its importance for recovery and performance. Sleep enhances energy, focus and overall health. It is essential to every process of the body, affecting our physical and mental functioning. Anyone can aim for seven to nine hours of quality sleep. It requires consistency, avoiding screens (TV, cell phones, computers) and creating a restful environment.
LeBron follows a strict diet high in lean proteins, whole grains and healthy fruits. We, too, can aim for a balanced diet, avoiding over-processed foods, staying hydrated and avoiding excessive caffeine, sugar and salt. LeBron trains rigorously, including strength training, flexibility and cardiovascular training. We, in turn, should incorporate at least 30 minutes of moderate exercise daily. The norm is 5,000 to 10,000 steps a day. The more we enjoy the activities we have chosen, the more likely it will become sustainable habits.
Recovery is key to LeBron’s program for sustaining energy and preventing burnout, as he has invested millions of dollars in advanced recovery techniques, such as cryotherapy, massages and hyperbaric chambers. Lacking the megabucks of an NBA star, we can only access recovery methods like stretching, simple massage routines, foam rolling, silent introspection, short naps and mindfulness practices. The point is that there are less expensive alternatives.
Look at measures to increase “brown fat,” which one gradually loses through aging. Brown fat plays a significant role in energy metabolism by burning calories to produce heat, contributing to body temperature regulation and potentially influencing metabolic health.
Mental clarity and focus are essential. LeBron employs mindfulness and mental coaching to stay focused and calm under pressure. Mindfulness techniques, like deep breathing and meditation, are within anybody’s reach. The practice of continuous learning keeps the mind sharp and energized.
LeBron values his family and team as sources of emotional strength. Strong relationships provide encouragement and stability. A Harvard study has shown the importance of building relationships, whether it be with friends or family. Again, this is a prerogative open to us all.
We cannot replicate LeBron’s exact regimen, but the underlying principles are universally recognizable. Sustainable energy comes from making small, consistent and intentional changes. We need to prioritize health, manage stress and engage in activities that energize us emotionally and mentally. By understanding and cultivating energy, individuals can unlock their potential and lead with impact. Even without winning the biological lottery like LeBron James, we still have the means to discover what reinvigorates and what enervates.
Benel Dela Paz Lagua is an active Finex member and an advocate of risk-based lending for SMEs, and was previously EVP and chief development officer at the Development Bank of the Philippines. Today, he is an independent director in some progressive banks and in a number of NGOs. The views expressed herein are his own and do not necessarily reflect the opinions of his office or of Finex.
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