Notes from Guide Master your 4 pillars of energy

Four main energy pillars spirituality, mindfulness, body/fitness and emotional.

Spirituality

**What do I stand for and do I act accordingly?**

A document about 15 pages long that outlines my detailed picture of my life. Including goals that I would like to achieve.

Three main questions to answer:

What will be my legacy?
What is most important to me?
How do I get where I want to be at the end, starting from where I am at the moment?

We need the energy, not just the time to perform at our maximum. So we need to manage energy properly (and not just time).

Work less and take more breaks. Comment: Links nicely with working Remote.

Maximize our physical energy.

Depends on how we eat, sleep and recover
Sleep is optimal between 7..8 hours comment: would be interesting to get the science background here
Working out increases ability to handle complex decisions by 70..80%

Pay attention towards my *focus* and avoid multitasking.

good connection with MOC Building a 2nd brain to gain a much higher level of focus
The 5AM Club - Robin Sharma (Blinkist version)
- it matters what you do in the first hour
- focus on high brain activity and avoid getting distracted by Social media or low brain activity tasks.
- in the early morning it is easy to achieve a state of low as more Dopamin and Serotonin are released
  - Flow - notes from Tiago Forte and Flow - der Weg zum Glück - Mihaly Csikszentmihalyi and Blinkist Version
- Apply 20-20-20

Move - Reflect - Grow comment: Reminds me of the productivity days by Dr. Antoine Larchez

get sweaty - it creates BDNF proteins (see Brain-Derived Neurotrophic Factor- A Key Molecule for Memory in the Healthy and the Pathological Brain) that is connected with brain plasticity and forming new neural connections
sweating also reduced cortisol - the hormone of fear

deep peace
record these thoughts in my Daily Journal
comment: Try to do more journalling in the morning and e.g. have the Gratitude part embedded in that reflection time
doing meditation. That also reduces cortisol

For learning and growing our mind.

Ensure good day to day communication
Surface/notice/use also the small moments to show that I am aware of my beautiful wife

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