The Energy Addict Challenge
By Jon Gordon, author of Energy Addict:
A Simple 10 Day Plan to Increase Energy, Focus and SuccessThe Power of a PlanYou create your life every day and where you apply your energy depends on what you want to create. You, and only you, are in control of the actions you take and the choices you make. The purpose of having a plan is to help you make choices, decide where to focus your energy, incorporate positive rituals, routines and habits into your life and turn chaos into concrete. Chaos is often the result when you allow your energy to be wasted and scattered. Concrete results when you create a plan, focus your mind and actions, follow the plan and create your life.It all starts with the simple act of writing your plan. When you sit down and put your ideas on paper, you transform your scattered thoughts into the powerful force of the written word. Your plan will give you direction a week from now when you feel lost. It will motivate you a month from now when you want to give up. It will help you organize your life today and remind you of your commitment tomorrow.
Once you create your plan you must incorporate it into your life. It is a living and breathing document that can be seen, held, posted, downloaded, read, organized and taken anywhere. It is your life on paper. When you create your plan, you tell yourself and the world who you are, where you are going and how you will get there. You set the wheels of change in motion and transform chaos into a plan and a plan into reality. At first, your plan is a collection of everything you think, say and do. Eventually your plan is who you are. As you begin to live your plan, keep in mind that some habits may be easier to incorporate into your life than others. Don’t get discouraged if this happens. It is normal. You are changing your life and that is no small, easy task. Just keep on course and stay consistent. Track your results and monitor your progress. Don’t read ahead and try to do the plan all at once. Take it slow. Doing one positive action every day is better than trying to do too much too soon. Remember, life is about the little things.
Small changes yield big results.
Practice Energy BuildingThis plan consists of 10 strategies to increase your energy. Each day you will be introduced to a new strategy. You should use the first strategy on the first day and then continue using it for all 10 days. For example, you will start by eating breakfast on Day 1, then continue eating breakfast for the duration of the plan. On Day 2 you will incorporate the thank you walk and continue this practice for the duration of the plan. Each day you will incorporate a new energy increasing strategy. Then you will continue this strategy, at the very least until you are finished with the plan, and at the most for the rest of your life.
My goal is that after 10 days you will see a measurable increase in your energy level. By adding a new strategy each day and continuing to utilize this strategy, you are doing what I call “energy building”—building or creating your life one power source at a time. Even if you just eat breakfast, drink water and get more sleep, you will notice an increase in energy. However, imagine what your energy level will be like if you build your life with 10 different energy increasing, energy
maximizing, and energy focusing strategies.
When you complete this 10 day plan, you should continue to incorporate these strategies into your daily life. They have made a difference in my life and I believe they will make a difference in yours. Yes, these strategies may be simple and seem basic, but remember it’s the little habits we do each day that create our lives. America is experiencing a personal energy crisis because we are not doing the simple things. We are not eating breakfast. We are not exercising and we are not sleeping. If you use this plan to create an energy foundation of simple, powerful habits you’ll be amazed at the difference it produces in your energy level. Try this energy experiment and feel the results for yourself.
I can be emailed at Jon@JonGordon.com.
Once you complete this plan, I ask that you send me a note with the results of
your own “Energy Experiment.”Best wishes and may your day be filled with boundless energy. - Jon
Day 1
Eat Breakfast
One of the simplest things you can do to increase your energy during the day is to eat breakfast. I’m not talking about a Pop-Tart or some other pre-packaged grab-and-go snack. You need real fuel to kick-start your engine each day. Indeed Mom was right. When you eat breakfast you activate your thermic switch to burn fat and produce energy throughout the day. Studies show that if you eat breakfast you are more alert and you perform better at work. Breakfast eaters also show less fatigue
and are usually leaner than those who skip breakfast.
Action Steps□ Plan. Decide what you are going to eat for breakfast the night before so when you wake up
tired and sluggish you already have a clear plan of action.
□ Make time for breakfast. Get up 10 minutes earlier. All it takes is a few more minutes in the morning to increase your energy and productivity. It's worth it.
□ Make it healthy. Pop-tarts and high sugar cereals don't count. You might as well eat a candy bar. Instead, eat foods high in fiber, high in protein and low in fat. Here are a few examples of an energizing breakfast:
1. Oatmeal with low-fat milk, raisins and a piece of fruit.
2. Whole grain bread with low-fat cream cheese and a piece of fruit.
3. Whole wheat toast with peanut butter and a piece of fruit.
4. My favorite breakfast is a bowl filled with ½ cup of low-fat plain yogurt, an apple chopped into quarter size pieces, low-fat granola, chopped walnuts (great source of omega 3 essential fatty acids), and raisins.
5. 2 or 3 eggs(hard boiled if you are busy) and a piece of fruit.
6. Energy Cocktail. See www.energyaddict.com Fuel for you page
Affirmation (Say this each morning when you wake up)
Today I eat breakfast to increase my physical and mental energy. Eating breakfastprovides me with the energy to live and work at peak performance.
Day 2
Take a 10 Minute Thank You Walk in the MorningIt’s simple. It’s powerful. And it’s a great way to kick off your week of increased energy, happiness and success.
Why it works:
When you are thankful it’s physiologically impossible to be stressed. By being thankful you activate the part of your brain associated with positive emotions and you deactivate your amygdala, the part of your brain that ignites fear and stress. Walking is a powerful mental and physical energizer. When you walk you produce endorphins and flood your brain with happy neurotransmitters such as serotonin and
dopamine which make you feel happier and more energized. So the thank you walk helps you decrease the stress that zaps your energy and causes the release of hormones and neurotransmitters that boost your energy.
How to do it:
• Schedule your 10 minute thank you walk for each morning. If you are so busy you can’t possibly do this in the morning then do it after lunch. It is simple and powerful.
• Write down what you are thankful for. Family, kids, your garden, the fact that you have a job,health, that you can walk, hear, etc.
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• Before you walk, stretch and clear your mind.
• Simply start walking and say what you are thankful for. For example, I say “I’m thankful that I am able to walk. I’m thankful that I am healthy. I’m thankful that I have a wife and children who love me. I’m thankful that I live near the beach.”
• While you're walking, as various thoughts (besides your thankful thoughts) pop into your head,don't fight them. Just notice your thoughts and let them flow in and flow out.
• Re-focus on being thankful. Feel thankful and this feeling will elevate your step and your mood.
• When you are done walking, stretch. Make a mental note of how you feel.
*Remember to consult with your doctor before beginning any exercise routine.
Day 3
Recharge Your Batteries with More SleepResearch by Professor James B. Maas, a professor of psychology at Cornell University shows that if you get less than eight hours of sleep a night, you are operating impaired-- your alertness, productivity creativity and general health are all affected. Maas explains that a third of all Americans get six hours of sleep a night or less when they should be getting nine or 10. Indeed, too many of us underrate the
importance of sleep. The fact is, we need to sleep in order to re-energize our bodies. Sleep can not be replaced. Studies show that without sleep you are prone to more accidents, mistakes and fatigue. Sleep is essential to a healthy, energized YOU.
Action Steps
Decide what time you need to go to bed to get at least seven to eight hours of sleep a night or until you feel rested.
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In your daily planner, write down that time and make sure you are in bed 10 minutes prior. Note that you might find it difficult to fall asleep the first few nights. Just keep in mind that you are training yourself and your body.
To help you go to sleep, avoid sugars and caffeine before bed, eat a snack if you are hungry, exercise during the day, clear your mind and say to yourself, “It’s time to go to bed. I deserve to sleep.”
Stick to your planner and go to bed each night at that time. Eventually you will get used to going to bed at that time.
Observe your energy in the morning and throughout the day as you get more sleep each night.
Affirmation (Say this at night before bedtime)
Getting enough sleep is a key ingredient to my health, energy and success. I make it a priority to recharge my batteries with plenty of sleep.
Day 4
Drink WaterScientific research tells us that a lack of water consumption leads to fatigue and headaches. Sure it sounds like a simple practice but I bet if you evaluate your daily habits, you will find that you are just not drinking enough water. Water is the fuel your body and brain needs to survive and thrive. So fuel up with water and fuel up often.
Action Steps
Drink at least 8 cups of water a day.
Sip water every thirty minutes. According to research, each sip you take sends a clear and immediate signal to your brain to increase alertness and energy.
Drink water instead of soda.
When you are working out make sure you sip water to stay hydrated.
Keep a water bottle or cup of water at your desk if you work in an office.
If you travel a lot carry a water bottle with you on the road.
If you feel hungry, try drinking water first. Sometimes we think we are hungry when in reality we are thirsty. Many times after you drink water your hunger subsides.
When you wake up in the morning, drink water. This will help you replenish the water you used while sleeping.
Affirmation: (Say this daily)
I drink water to provide my mind and body with the fuel it needs and craves. With each sip of water I increase my alertness and energy. Drinking water helps me live and work at peak performance.
Day 5
Eat Healthy Energizing Snacks
According to Dan Benardot, Ph.D., R.D., Associate Dean of Research for the College of Health and Human Sciences at Georgia State University, we should eat approximately every three hours to stay satiated and energized. Studies show if you have moderately-sized meals plus small between-meal snacks, you increase your levels of energy and alertness. Without healthy snacks your blood sugar falls
and you experience fatigue and tension. Here are a few of my family’s favorite snacks:
1. A smoothie made with fresh fruit, yogurt, protein powder and ice.
2. A handful of raisins and nuts.
3. Whole grain bread with a piece of cheese.
4. Vegetarian chili or soup.
5. A piece of fruit.
6. Whole wheat crackers with peanut butter.
7. Hummus, pita bread and vegetables.
8. Celery and almond butter.
Action Steps
□ Plan your meals and snacks the night before. If you do not plan your snacks before you get hungry, you will likely make poor food choices.
□ Bring a bag of nuts and raisins to work with you.
□ When you are traveling, bring healthy snacks.
□ When you feel your energy crashing in the afternoon, eat a healthy snack to help you stay alert and focused until dinner time.
□ Eat raisins and nuts instead of chips and cookies.
□ Buy a fruit bowl for your office or home.
Affirmation (Say this daily)
I eat snacks that fuel my body and mind with great sources of energy. I eat snacks that help me work more productively in the afternoon.
Day 6
Breathe In EnergyOne of the most simple and powerful ways to increase your energy is to breathe. We all do it, but sometime we rget to do it right. When you get stressed, research shows you take shorter breaths and lss oxygen reaches your lungs. This means less oxygen in your brain and body and less energy for ou. So, as you work, shop, clean, run errands, do the laundry, get together with friends, make time or family and attack your to-do list, remember to simply breathe. Monitor yourself and ask, “Am I
stressed? Am I breathing?” Each time you feel yourself getting stressed, focus on your breathing.Learn how to take deep, energizing breaths and use this technique when you find yourself getting stressed.
Action Steps
Practice your energizer breath now.
Step 1 Get Comfortable. Loosen your shoulders and neck.
Step 2 Exhale completely.
Step 3 Inhale through your nose for a silent count of 4.
Step 4 Hold your breath for a few seconds.
Step 5 Exhale through your mouth for a silent count of 4 (focus on your
breathing).
Step 6 Repeat 5 to 10 times (imagine each breath fueling you with energy).
Step 7 Repeat Steps 1-6 as necessary
Practice your energizer breath three times a day --when you wake up, after lunch and once after dinner.
When you find yourself getting stressed, just start focusing on your breathing.
Affirmation (Say this daily)
Whenever I feel myself getting stressed I remember to use my energizing breath to
restore my energy. With each energizing breath I breathe in energy and I breathe out
today’s worries. With each breath I become a powerful centered and focused force in
the world.
Day 7
After Dinner Positive Energy WalkA simple 5-15 minute walk taken within 30 minutes of eating dinner will increase your metabolism,help you burn more calories, provide you with more nighttime energy and help improve your sleep. So nstead of plopping on the couch after dinner and falling into a food coma, take a light easy going walk ither by yourself or your loved ones and energize your evening. While you are walking you will also
want to fuel up with positive energy by identifying your accomplishments for the day. Instead of hinking of all the things that went wrong that day, like so many of us do, think about what went right.By focusing on your successes each day you’ll increase your optimism and you’ll create more success nd positive energy in your life.
Action Steps
• After dinner spend 5-15 minutes walking and reflecting on your accomplishments and successes or the day. To help you focus on your accomplishments each day complete the following entences.
Today I consider myself a success because I ________________________________
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Today my accomplishments include________________________________________
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I had great conversations with ___________________________________________
I helped______________________________________________________________
I am proud that ________________________________________________________
• Do this mind-body exercise each night and look forward to creating more success, happiness and energy tomorrow
Day 8
Change Your Thoughts and WordsOur thoughts and words are a powerful source of energy that affects our psychological and hysiological well-being. We often think that we describe the world we see, but actually we see the orld we describe. What we think and say creates our perception and our perception creates our eality. In order to create an energetic life, it is necessary to fuel up with energetic thoughts and words.Our thoughts and words influence the energy we project to our families, employees, colleagues,
customers and the world. To project positive energy instead of negative energy, we must start by liminating our toxic thoughts and words and replace them with positive and powerful thoughts and ords.
Action Steps
□ Think about the negative thoughts that often appear in your mind. These thoughts might nclude: “I don’t have enough time”, “I can’t find good help these days”, “No one wants to ork”, “I don’t have it anymore”, “The economy stinks”, “The market stinks”, “My future oesn’t look good”, “I feel horrible”, “I don’t have the energy”, “It’s impossible”, “It always appens at the worst time”, “Everyone is out to get me”, “It’s their fault”, “I hate him”, “I’ll ever hit my targets” and “My life stinks”. Or you may have very different negative thoughts.
We all have them.
□ Write your most recurring negative thoughts below.
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□ Now write down positive thoughts you can use to override your negative thoughts. When you
find yourself thinking negative thoughts use the positive thoughts below to replace your egative thoughts. These thoughts might include: “Everything happens for a reason”, “It willwork out”, “We’ll make it happen”, “I’m confident in us”, “I am thankful to be in my currentposition”, “I’m thankful to have a job”, “I have my health”, “Let’s work together”, “I can turn
things around” and “It’s a great learning experience”.
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□ Pay attention to your words. Are they positive or negative? Do you often say “can’t”, “don’t”,“shouldn’t”, and “won’t”? Do you often blame others? Do you describe yourself as a victim?
Are you critical of others? Do you gossip? Are you blunt or short-tempered? Write down ways
that you can be negative with your words.
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□ Seek to replace your negative language with positive words. For example, instead of saying,“It’s your fault,” say, “I take responsibility.” Instead of blaming your co-workers, give advicethat will “empower them”. Write down positive words you can use to replace your negativewords. Examples include: “The great news is”, “We’ll succeed if we”, “Thank you for yourcontribution”, “I am opentothepossibilities”, “My strengths are”, “I’ll make it happen” and “It ill all work out”
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□ Fuel up with positive words from books. This month, read one inspirational book and oneautobiography of someone’s successes and philosophies. Go to the book store and see what
jumps out at you.
□ Read one positive quote each morning.
□ Pick your favorite speakers or authors and buy one of their audio tapes. Listen to this tape whileyou drive.
Affirmation: (Say this daily)
I create my life and success every day through my thoughts, words, choices and
actions. Today I choose positive thoughts and positive words that make me feel more
energetic and help me project positive energy to the people I live, work and interact
with.
Day 9
Focus Your Thoughts, Words and ActionsWhether it’s putting your life’s purpose into action or achieving a goal, remember that life is the result f your thoughts, words, choices and actions. To create what you want in your life, you must first focusyour thoughts and words on the very things you want to create. While much of this plan has outlinedspecific rituals for you to follow, the purpose of this part of the plan is to help you create your own
rituals.The key is to think about what you want, then believe that what you want has already happened.Perhaps it’s a better relationship or a more successful career. The more you believe it has alreadyhappened, the stronger the energy you project. You become a magnet and attract other energies in theform of money, people, opportunities, and tools that turn your beliefs into reality. While you’re taking
action, continue to review your rituals and say your affirmations. When you focus your thoughts,words and actions, you focus your energy to create results.
Identify five goals that you want to achieve. For example you might write, “Get healthy and fit.”
1._________________________________ 2.__________________________________
3._________________________________ 4.__________________________________
5._________________________________
Write down five affirmations that are based on your goals listed above. Write these
affirmations in the present tense. Example: “I am healthy and fit.”
Affirmation
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5.
Focus on these affirmations. Visualize them happening in your mind. Believe that they havealready happened. Focus. Believe. Project. Receive.
Tape these affirmations to your bathroom mirror. Jot them down on a piece of paper and carry itwith you.
Say each affirmation with conviction in the morning before and after you shower. Say theseaffirmations throughout the day and before you go to bed.
Now use the Power of Focus and Rituals to help you create. To do this, focus on the actions youneed to take to help you turn your goals and affirmations into reality. For example, if youraffirmation is “I am healthy and fit,” one of your rituals might be to exercise. Your action could be,“Walk every Monday, Wednesday and Friday at 7am for 30 minutes.” Write your rituals below.
Ritual Action Time(s) Days
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□ Take Action.
Day 10
Fuel Up with PurposeAt this point in the plan you have increased your energy through exercise, breathing, eating andsleeping. These strategies have surely increased your mental and physical energy. However, if you stillfind yourself lacking the motivation to go to work every day, your job really drains your energy, or youdon’t have a passion for work or life, then it’s time to fuel up with purpose.Purpose is one of the most powerful sources of fuel in existence. While goals, projects, money andprestige often provide you with incentives in the short term, eventually projects are finished, money ismade or lost, prestige comes and goes and goals are achieved or forgotten. The question is, “Whatthen?” People often ask me, “Where does one find the passion, excitement and energy to staymotivated and energized for the long term?” I tell them that only purpose can do this. Purpose is like a candle that doesn’t stop burning. It sustains you during the tough times and it is with you when theapplause stops.
To fuel up with purpose you first have to discover it. As you complete the following actions steps, youwill see that purpose can be found everywhere -- from big dreams to small acts of kindness. Once youfind it, use it as an ever-flowing source of fuel for your life.
Values
Adventure Balance (work & home) Communication Community
Commitment Compassion Creativity Dignity
Empathy Energy Enthusiasm Ethic
Excellence Fairness Faith Family
Forgiveness Friendship Generosity Genuineness
Harmony Health Honesty Humor/Fun
Initiative Integrity Joy Knowledge
Leadership Learning Loyalty Making a Difference
Other people Peace Positive Energy Responsibility
Success Teamwork Trust Wisdom
□ To find purpose, first identify the top five values and characteristics that matter most to you. Tofind purpose in something, you have to value it. Please choose from the list above or come up withyour own.
1.__________________________________ 2. _________________________________
3.__________________________________ 4.__________________________________
5.__________________________________
□ If you passed away today and someone gave a eulogy at your funeral, what would you want them
to say about you?
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□ Pretend you are a newspaper reporter and write a few sentences about yourself. The article wouldbe sent to your friends, family and associates. What nice things would the article say about you?
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□ If you found out that tomorrow was the last day of your life, what life lessons would you want toshare with your children or grandchildren?
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2.______________________________________________________________________
3.______________________________________________________________________
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□ Now do a reality check. Are you living your values? Are you incorporating your strengths intoyour life? Are you applying the lessons that you would want to share with your children orgrandchildren? Are you the person the reporter described? If any of the answers are “no”, thenwrite down what’s missing. For example, one of your values might be family. However,answering these questions makes you realize that you don’t spend any time with your family. Thus,spending time with family would be missing from your life.
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□ Through these exercises you will hopefully find the missing purposes in your life. While you maybe living some of your purposes, what’s often missing is the purpose and fuel you need most. Forexample, one of the lessons you might want to share with your future generations is to make adifference in other people’s lives. Yet, you find yourself often being distant and unfriendly withfriends and strangers. Thus, one of your missing purposes may be to make one person’s day every
day. Write your purposes here.
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2._____________________________________________________________________
3._____________________________________________________________________
4._____________________________________________________________________
□ Once you discover your purposes, the key is to incorporate them into your life. Life and work offera tremendous amount of opportunity to live your purposes. We just have to find the deepermeaning in everyday things. When you connect your every-day life with your values, beliefs andconvictions, you fuel up with purpose.
For example, even if you don’t love your job, try to find purpose in it. Perhaps it’s something assimple as making people smile every day. Or, find your purpose after work. My friend Amy felther purpose was to make people laugh. As a pharmaceuticals rep and comedian she makes doctorslaugh by day and audiences laugh by night. So, now connect your purpose to your everydaypersonal and professional life.
□ Write down one statement of purpose for your professional life. For example, you might write,
“My purpose is to develop my employees into successful leaders. I spend the time and effort totrain them. I am patient when they make mistakes. I set high expectations so they strive for the verybest.”
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□ Now write down several rituals that will help you live this purpose. For example, one ritual forthe statement of purpose above might be, “Personal Development Seminar.” The action wouldbe “listening to a monthly speaker once a month on Mondays.”
Ritual Action Time (s) Days
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□ Write down one statement of purpose for your personal life. For example, you might write, “Mypurpose is to raise my children into happy, strong, compassionate and successful adults.”
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□ Now write down several rituals that will help you live this purpose. For example, one ritual for thestatement of purpose above might be, “Read each night to my children.” The action would be to“read books that teach morals each night at 8pm Monday-Friday.”
Ritual Action Time (s) Days
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Affirmation: (Say this daily)
Each day I choose to live a life filled with meaning and purpose. This provides me withsustained energy for the short term and long term.
This concludes your 10 Day Energy Plan. Please email me at Jon@JonGordon.com with yourthoughts and progress as a result of this plan. Do you feel more energized?
I also encourage you to signup for me free energy tip weekly email newsletter. Simply visitwww.EnergyAddict.com to sign up. Stay energized!!!!!
Jon
