Slide notes
The Dynamics of Leadership & Motivation
**Main Theme: Energy Management + Emotional Intelligence**
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PART 1: MANAGING YOUR ENERGY
The Energy Crisis at Work
Key Research
* Hard skills = contributes to 15% of success
* Soft skills = contributes 85% of success**
* 75% of long-term success depends on **people skills**
* Only 25% depends on **technical knowledge**
Problem:
* Longer hours ≠ productivity
* Most people are disengaged at work
• Consequences: less focused attention, time for reflection and ability to think strategically
• For the engaged at work who do manage to perform at high levels at this pace, the toll is often a
decrease in overall satisfaction and fulfilment
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Expert Performance Research
(Anders Ericsson)
* Great performers practice intensely for **max 4 hours/day**
* They:
* Recover intensely
* Sleep longer
* Prioritize rest & relaxation
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The Four Types of Energy
A) PHYSICAL ENERGY
Includes:
* Sleep
* Nutrition
* Rest, Renewal and rejuvenation
Ultradian Rhythm
* a 90–120 minute energy cycle during which our bodies slowly move
from a high energy state into a physiological low
* After that, body craves recovery
* Signs we crave recovery :
* Yawning
* Hunger
* Irritability
* Difficulty concentrating
* Physical restlessness
Unsustainable energy
If You Don’t Renew:
* Burnout
* Exhaustion
* Decreased performance
* Decreased satisfaction
Physical Renewal Strategies:
We are more effective when we alternate between active forms of renewal as play and exercise, and
more passive forms as meditation and sleep.
every 90–120 minutes, renew your energy:
* Eat every 3–4 hours
* Don’t eat at your desk
*chat with a colleague
* Walk, stretch, breathe
* Meditate
* Laugh
* Exercise
* use aromatherapy
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Sleep
* Need **7–9 hours**
* sleep Improves Mood, Performance and Energy
* Lack of sleep: Lowers immunity, Increases cortisol, diminishes the ability to regulate blood sugar,
lowers leptin
* Deep sleep processes complex and emotionally charged information
Sleep Tips:
* Go to bed earlier
* prepare your body for rest 30–60 mins before bed
• avoid emailing, internet, highly charged conversations
• Park anxieties
* Dark, cool room
* Dim lights 60 mins before bed
* Set a specific bedtime
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Exercise & Diet Impact Productivity
* Difficulty exercising **96% more likely to have increased productivity loss**
* Poor diet at work **93% more likely to have increased productivity loss**
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B) EMOTIONAL ENERGY
Includes:
* Positive emotions
* Feeling valued and appreciated
*the objective is to control our emotions so we can control
our energy
• when we feel devalued we operate on the survival zone
Emotional energy
• If we feel devalued we enter Survival Zone
• Of all stresses, criticism takes the greatest toll on our
bodies and minds
• The most extreme flight or fight responses are prompted by threats to one’s social self, social
acceptance, esteem and status
Positive connection
• The key to engagement and performance is having a best friend at work
• Provide safety and security in the face of everyday challenges
Negative Emotions:
* Increase cortisol
* Reduce long-term thinking
* impacts others (mirror neurons)
* Deplete energy
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Emotional Control = Awareness
* Recognize emotions
* Express it strategically
* Engage in play/flow activities (engaging in an activity for its own sake)
* Maintain meaningful relationships
⚠ ️ Harder to manage emotions when tired or burnt out.
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C) MENTAL ENERGY (Focus)
The ability to control attention = optimal performance and high satisfaction.
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Myth of Multitasking
* You may appear focused, but your mind isn’t
* Each distraction = 25 minutes to return to original task
Cost of Distractions:
* split attention results in Missed information
* may retain facts but have difficulty applying in context
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Focus Strategies:
* Work intensely for 90–120 minute
* Stop multitasking
* Schedule email times
* Do most important work FIRST
* Set next morning’s goal at end of day
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D) SPIRITUAL ENERGY (Meaning & Purpose)
Humans hunger for meaning.
The energy of meaning and purpose:
• Being of service to others or a cause larger than oneself
• Living in alignment with what you truly value
• Results in engagement, enthusiasm, perseverance and higher performance
• Purpose Makes for greater productivity
• Nourishes our soul
• Cultivates plus energizes
• Engenders greater focus, enthusiasm and engagement
• Involves being of service to others or a cause that is larger than oneself
Passion and Purpose:
* Passion almost always trumps talent
* Work hardest at what engages you most
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EMOTIONAL INTELLIGENCE (EQ)
A set of abilities that allow you to:
* Identify emotions (self & others)
* Use emotions constructively
* Understand emotions
* Manage emotions and deal effectively with other people’s emotions
* Express emotions appropriately and help others do so
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Impact of Emotions on Performance
Negative Emotional Impact:
* Absenteeism
* Burnout
* Conflict
* Resistance
* Poor communication
* Insecurity
Positive Emotional Impact:
* Commitment
* Productivity
* Motivation
* Cooperation
* Creativity
* Harmony
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Reason/Emotion Balance
We must balance:
* Impulse vs Reflection
* Emotion vs Rational thinking
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Amygdala Hijack
When emotional brain overrides rational brain.
What to do:
• Acknowledge it
• Pause: Notice your emotions and physical cues
• Remind yourself this is an emotional reaction not
a rational one
• Breathe / practice mindfulness
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Reframing
Given their nature, human beings have to raise their self awareness and awareness of their
environment in order to objectivize and reframe
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Self-Assertiveness
Ability to:
* Express and defend values/opinions
* Without aggressiveness
* While respecting others
Readings notes
Article 1: What makes a leader?
Core Argument
The most effective leaders share **one critical trait**: High Emotional Intelligence (EI)
IQ and technical skills matter, but only as **threshold capabilities** (entry-level requirements).
They do **not** distinguish outstanding leaders from average ones.
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Emotional Intelligence vs IQ
Research Findings (188 companies studied)
Goleman analyzed competency models across 188 large global firms.
Capabilities grouped into:
1. Technical skills
2. Cognitive ability (IQ, analytical reasoning)
3. Emotional intelligence competencies
Results:
* EI was **twice as important** as IQ and technical skills combined.
* At senior leadership levels:
* **Nearly 90% of the difference** between star performers and average performers was due to
emotional intelligence.
* The higher the position the more EI mattered.
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SIME
1 ️⃣ Self-
Awareness
Key Ideas:
* Honest with self and others
* Understand how emotions affect performance
* Decisions align with values
* Comfortable discussing weaknesses
* Open to constructive criticism
Self-awareness ≠ weakness.
Many executives mistakenly think emotional candor = “not tough enough.”
But self-aware leaders:
* Make better judgment calls
* Know when to ask for help
* Take calculated risks
* Align work with values feel energized
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2 ️⃣ Self-Regulation
Think of it as: an ongoing internal conversation.
Why It Matters:
1. Builds trust and fairness
2. Reduces politics and infighting
3. Encourages retention of talent
4. Helps leaders manage change
5. Strengthens integrity
Leaders with strong self-regulation:
* Resist temptation
* Choose long-term gain over short-term profit
* Avoid emotional outbursts
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3 ️⃣ Motivation
Leaders are driven by: Achievement itself
Characteristics:
* Love creative challenges
* Constantly raise performance bar
* Seek improvement
* Persistent
* Optimistic even after failure
* Committed to organization
High motivation = internal drive (intrinsic motivation).
Not: Salary, Prestige, Title
Leadership Impact:
* Sets high performance standards
* Inspires others
* Builds culture of excellence
* Optimism is contagious
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4 ️⃣ Empathy
Empathy means: Considering others’ feelings when making intelligent decisions.
Why Empathy Is Critical Today:
1. The increasing use of teams
* Teams are emotionally complex
* Leaders must be able to sense and understand the viewpoints of everyone around the table
2. Rapid pace of globalization
* Cross-cultural dialogue can lead to miscues and misunderstanding
* people with empathy are more attuned to subtleties in body language
3. Growing need to retain talent
* Coaching & mentoring require empathy
* Keeps high performers engaged and increases job satisfaction
Empathy:
* Maintains morale during crisis
* Prevents talent loss
* Builds collaboration
* Enhances performance
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5 ️⃣ Social Skill
Not just friendliness.
It is: Friendliness with a purpose. Moving people in the direction you desire
Tend to have wide circle of acquaintances and have a knack for finding common ground with people
of all kinds.
Social skill is the culmination of:
* Self-awareness
* Self-regulation
* Motivation
* Empathy
Without social skill:
* Motivation cannot spread
* Empathy cannot be expressed
* Leadership cannot function
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Article 2: Manage your energy, not your time
The fundamental problem with work today is not lack of time — it is lack of energy.
> Time is finite.
> Energy is renewable.
To be highly effective and sustainable, leaders must systematically build and renew energy.
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Most people operate like machines:
* Long hours
* Constant availability
* Multitasking
* No real recovery
But humans are not designed for linear output.
We are designed to:
> Oscillate between energy expenditure and energy renewal.
High performance requires:
* Intense focus
* Followed by deliberate recovery
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The Four Dimensions of Energy
Performance depends on managing energy in four dimensions:
1. Physical
2. Emotional
3. Mental
4. Spiritual
Each dimension influences the others.
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1 ️⃣ Physical Energy
Foundation of All Performance
Without physical energy, nothing else functions optimally.
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Human Physiology
Humans operate in **ultradian rhythms**:
* 90–120 minute cycles
* After that, body requires recovery
Signs of depletion:
* Yawning
* Hunger
* Irritability
* Loss of focus
Ignoring recovery leads to:
* Burnout
* Decreased productivity
* Emotional instability
* Health problems
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Sleep
Sleep is the most powerful recovery tool.
Effects of sleep deprivation:
* Impaired cognitive performance
* Lower immunity
* Increased cortisol
* Emotional volatility
* Reduced creativity
High performers:
* Prioritize 7–8 hours
* Protect sleep routines
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Exercise
Regular exercise:
* Builds capacity
* Reduces stress
* Improves mood
* Enhances cognitive function
Even small improvements in physical health dramatically increase productivity.
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Nutrition
Eating habits affect:
* Blood sugar stability
* Concentration
* Energy levels
Recommendations:
* Eat small meals every 3–4 hours
* Avoid heavy lunches
* Hydrate consistently
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2 ️⃣ Emotional Energy
Quality of Energy Matters
Positive emotions enhance performance.
Negative emotions drain it.
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Negative Emotions
Examples:
* Anger
* Anxiety
* Frustration
Effects:
* Narrow thinking
* Reduce creativity
* Trigger fight-or-flight
* Spread to others
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Positive Emotions
Examples:
* Appreciation
* Optimism
* Enjoyment
* Confidence
Effects:
* Broaden thinking
* Increase resilience
* Enhance collaboration
* Improve decision-making
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Emotional Renewal Strategies
* Express appreciation
* Build supportive relationships
* Reframe stressful situations
* Practice gratitude
* Engage in enjoyable activities
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3 ️⃣ Mental Energy
Focus = Competitive Advantage
Sustained focus drives high performance.
But modern workplaces:
* Encourage multitasking
* Promote constant interruptions
* Reward responsiveness over depth
Cost of Multitasking
* Divided attention
* Lower efficiency
* More errors
* Shallow thinking
Each interruption requires significant time to refocus.
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Best Practice:
* Work in 90-minute blocks
* Prioritize important tasks first
* Schedule email times
* Reduce distractions
* Plan next day before leaving
Mental energy is strengthened like a muscle:
* By deliberate practice
* By limiting distractions
* By working intensely, then recovering
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4 ️⃣ Spiritual Energy
Source of Motivation & Meaning
Spiritual energy is not religious.
It refers to: Serving something larger than oneself.
Leaders with Strong Spiritual Energy:
* Align work with values
* Have a clear purpose
* Demonstrate commitment
* Show resilience in adversity
Meaning increases:
* Engagement
* Persistence
* Passion
* Satisfaction
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The Importance of Rituals
> Willpower is unreliable.
> Rituals create lasting change.
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What Are Rituals?
Specific, scheduled behaviors that:
* Become automatic
* Require less conscious effort
* Reduce reliance on motivation
Examples:
* No email before 9 a.m.
* Walking meetings
* Daily exercise at fixed time
* Gratitude practice
Rituals make energy management sustainable.
Leadership Implications
Leaders must:
1. Model energy management
2. Encourage renewal
3. Protect focus time
4. Build positive emotional cultures
5. Align work with purpose
Burned-out leaders cannot inspire others.