The Energy Equation

Table of contents

1. Cover
2. Title page
3. Contents
4. About the author
5. Acknowledgements
6. Preface
7. Introduction
   1. THE ENERGY SCALE
   2. HOW TO USE THIS TEXT
8. Chapter 1 The energy cycle
   1. STRESS CYCLE – MY STORY
   2. ENERGY CYCLE
9. Chapter 2 The energy equation – E is for energy
   1. ENERGY
   2. THE ENERGY EQUATION
   3. INCREASING PHYSICAL ENERGY
   4. REDUCING RESISTANCE
   5. MASTERING BREATHING
   6. Breathing Exercise 1: Breathing 101
   7. Breathing Exercise 2: Belly breathing
   8. BODY CONSCIOUSNESS
   9. CASE STUDY
   10. Exercise: The check-in
   11. Exercise: Stress stores
   12. HARNESSING ENERGY
   13. CASE STUDY
   14. HARD ENERGY
   15. Exercises for instant energy
   16. SOFT ENERGY
   17. Chi exercises
10. Chapter 3 Into the resistance – letting go of stress
    1. CASE STUDY
    2. A BRIEF HISTORY OF STRESS
    3. THE DAMAGING EFFECTS OF STRESS
    4. THE STRESS LOOP
    5. STRESS WARNING SIGNS
    6. HOW DO PEOPLE NORMALLY DEAL WITH STRESS?
    7. BREAKING THE STRESS–RELIEF CYCLE
    8. THE TOP 10 CAUSES OF STRESS ARE:
    9. Exercise: Identifying stress
    10. EXAMPLES OF FEELINGS AND STATES ASSOCIATED WITH STRESS:
    11. WHAT TO DO WHEN YOU’RE IN THE THICK OF IT
    12. Stop and listen approach
    13. COMMON FEARS AT THE SOURCE OF STRESS
    14. Other exercises
    15. EUSTRESS
    16. CASE STUDY
    17. Reducing eustress
    18. Exercise: The de-stress technique
11. Chapter 4 Super sleep
    1. WHY DO WE NEED SLEEP?
    2. HOW WE SLEEP – THE SLEEP CYCLE
    3. GETTING QUALITY SLEEP
    4. Exercise for relaxation before sleeping
    5. HOW TO DEAL WITH BOUTS OF INSOMNIA
    6. Star stretch
    7. Cat stretch
    8. Exercise: Quick mind dump
    9. SLEEP RECOVERY
    10. PUSHING THE ENVELOPE: HOW TO THRIVE ON LESS SLEEP
    11. KEY TIPS
    12. GETTING DEEPER: SLEEP PSYCHOLOGY
    13. CASE STUDY
    14. Exercise
12. Chapter 5 Releasing the brakes – using the power of thought
    1. IN THE ZONE
    2. THINKING, CHEMISTRY AND EMOTIONS
    3. THE POWER OF THOUGHT
    4. THE POWER OF INTENTION
    5. INTENTIONS THAT WORK
    6. USING THE POWER OF INTENTION
    7. THE POWER OF INTENTION IN COMMUNICATION
    8. HIDDEN AGENDAS/INTENTIONS
    9. WHEN INTENTION GETS SPOOKY
    10. A ZEN MIND – THE POWER OF CONCENTRATION
    11. Simple meditation
    12. OVERCOMING THE MONKEY MIND
    13. CASE STUDY
    14. HOW TO COMBAT MIND CHATTER
13. Chapter 6 Ten steps to creating a great day
    1. THE 10 STEPS FOR LIVING LIFE IN THE ZONE
    2. 1 CLEAR OUT ANY MENTAL CHATTER AND ENERGISE
    3. 2 BEGIN THE DAY WELL
    4. 3 USE INTENTIONS AND WORK IN CONCENTRATION BURSTS
    5. 4 KEEPING MOMENTUM
    6. 5 BREAK UP YOUR DAY – TAKE YOUR LUNCH
    7. 6 REMEMBER YOUR ENERGY
    8. 7 THE HOME RUN
    9. 8 END OF THE WORKDAY – DE-STRESS
    10. 9 ENJOY THE REST OF THE EVENING
    11. 10 SLEEP OR REST WELL
14. Chapter 7 Getting deeper
    1. CONTEXT, ENERGY, STRUCTURES
15. Chapter 8 The power of perspective
    1. PERSPECTIVE
    2. THE BIG PICTURE, OR CREATING A PERSONAL CONTEXT
    3. WORLD AND SELF VIEW
    4. Exercise
    5. YOUR MISSION OR PURPOSE
    6. Exercise
16. Chapter 9 Let’s get practical – systems and structures
    1. SYSTEMS AND STRUCTURES
    2. STRUCTURES
    3. EXAMPLES OF STRUCTURES
    4. CASE STUDY
    5. THE ELEMENTS OF STRUCTURE
    6. USING STRUCTURES
    7. ADAPTING STRUCTURES AT WORK
    8. Exercise
    9. CASE STUDY
17. Chapter 10 The element of time
    1. PRINCIPLES
    2. CALENDAR – THE MOST IMPORTANT TOOL
    3. THE RULES TO MAKE FULL USE OF YOUR CALENDAR
    4. TASKS
    5. SIMPLICITY OUT OF COMPLEXITY
    6. SIMPLIFYING YOUR CALENDAR
    7. STRUCTURING YOUR TIME
    8. Exercise
    9. USING COLOUR FOR TIME MANAGEMENT
    10. Exercise
18. Chapter 11 A whole new world
    1. OVERCOMING OBSTACLES
    2. CASE STUDY
    3. MENTAL TRAPS
    4. CASE STUDY
    5. THE IMPORTANCE OF VALUE
19. Chapter 12 Final words
20. Index
21. Imprint