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The Power of Full Engagement

THE BIG IDEAS

Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal

Full Engagement:

BY JIM LOEHR AND TONY SCHWARTZ · FREE PRESS © 2003 · 256 PAGES

The 4 Principles.

Sprinters
vs Marathoners.

The Pulse of Life
Honor it.

Points
& The time between ‘em.

Drink Plenty of Water!
And other tips. :)

Turn Off the TV!

“Every one of our thoughts, emotions and behaviors has an energy consequence,
for better or for worse. The ultimate measure of our lives is not how much time
we spend on the planet, but rather how much energy we invest in the time that
we have. The premise of this book—and of the training we do each year with
thousands of clients—is simple enough: Performance, health and happiness are
grounded in the skillful management of energy.”

(Please.)

To Be Fully Engaged

~ Jim Loehr and Tony Schwartz from The Power of Full Engagement

Emotionally.

The Power of Full Engagement is a *great* book.

“How Am I THAT?”

I read it on my Kindle and I basically highlighted half the book. It’s so densely packed with Big

Fun shadow work.

Purpose
Intrinsic (vs. extrinsic).

Precision & Specificity
Need both to get it done.

Positive Rituals
Build them. Now. Plz.

Jump Ahead
…to the end of your life.

Ideas we can apply to our lives that, if you’re feelin’ low on energy or if you’re the kinda person
who likes to play full out and is always looking for ways to optimize, this book is on the “must
buy” list. :)
Grounded in the research and consulting they’ve done with the world’s greatest athletes, Jim
Loehr and Tony Schwartz provide a set of Ideas and tools to help “Corporate Athletes” function
at optimal levels of performance. At the heart of their wisdom is the fact that: “Energy, not time,
is the fundamental currency of high performance.”
In this Note, we’ll start with the 4 Principles of Full Engagement and then take a look at a
handful of some of my favorite Big Ideas on how to get our Full Engagement on. The book is
loaded with case studies and practical tools to help you take your energy and life to the next
level. Powerful stuff.

THE 4 PRINCIPLES OF FULL ENGAGEMENT
“Principle 1: Full engagement requires drawing on four separate but related sources of energy:
physical, emotional, mental and spiritual.
Principle 2: Because energy diminishes both with overuse and with underuse, we must balance
energy expenditure with intermittent energy renewal.
Principle 3: To build capacity we must push beyond our normal limits, training in the same
systematic way that elite athletes do.
Principle 4: Positive energy rituals—highly specific routines for managing energy—are the key to

“To maintain a powerful
pulse in our lives, we must
learn how to rhythmically
spend and renew energy.”
~ Jim Loehr and Tony Schwartz

full engagement and sustained high performance.”
That’s the brilliant book in an *itty bitty* nutshell. :)
Now let’s explore a few of the dozens of Big Ideas on how to bring those principles to life!

SPRINTERS VS. LONG-DISTANCE RUNNERS
“Think for a moment about the look of many long-distance runners: gaunt, sallow, slightly

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PhilosophersNotes | The Power of Full Engagement

We build emotional, mental
and spiritual capacity in
precisely the same way that
we build physical capacity.”
~ Jim Loehr and Tony Schwartz

sunken and emotionally flat. Now visualize a sprinter such as Marion Jones or Michael Johnson.
Sprinters typically look powerful, bursting with energy and eager to push themselves to their
limits. The explanation is simple. No matter how intense the demand they face, the finish line
is clearly visible 100 or 200 meters down the track. We, too, must learn to live our own lives as
a series of sprints—fully engaging for periods of time, and then fully disengaging and seeking
renewal before jumping back into the fray to face whatever challenges confront us.”
Picture a world-class marathon runner in your mind. Got it? Sorta corpse like, huh? Now,
picture a world-class sprinter. Beautiful, powerful, radiantly alive and BURSTING with energy,
eh? (Of course, Marion Jones was also on steroids… but, hey! You get the idea. :)
The book is all about the fact that we need to approach life like a series of sprints—oscillating
between periods of intense engagement and equally intense renewal. Unfortunately, most of us
try to break the naturally oscillating rhythms of life and wind up “flatlining.”

THE PULSE OF LIFE
“Nature itself has a pulse, a rhythmic, wavelike movement between activity and rest. Think
about the ebb and flow of the tides, the movement between seasons, and the daily rising and
setting of the sun. Likewise, all organisms follow life-sustaining rhythms—birds migrating, bears
hibernating, squirrels gathering nuts, and fish spawning, all of them at predictable intervals. So,
too, human beings are guided by rhythms.”
Beautiful. So, nature has rhythms. We have rhythms. If we want to live our greatest lives, we’ve
gotta be good animals and line up to the deep rhythms of life.
Loehr and Schwartz discuss one way the pulse of life has been applied to our lives: “The
concept of maximizing performance by alternating periods of activity with periods of rest was
first advanced by Flavius Philostratus (A.D. 170–245), who wrote training manuals for Greek
athletes. Russian sports scientists resurrected the concept in the 1960s and began applying
it with stunning success to their Olympic athletes. Today, ‘work-rest’ ratios lie at the heart of
periodization, a training method used by elite athletes throughout the world.”
If you’re an athlete or ever had a personal trainer you’re familiar with the idea of “periodization.”
If you want to increase performance, you’ve gotta balance work and rest. It’s “The Pulse of
High Performance.”
It’s powerful, simple stuff that, unfortunately, is too often ignored. Rather than honor the
natural rhythmic needs for rest following exertion (or for exertion if we’re resting too much!) we
tend to artificially compensate and keep ourselves running a marathon through caffeine, sugar
and other quick fixes. Not a good idea.
Can you notice the rhythms in your life? Are you in harmony with them?

THE TIME BETWEEN POINTS
“If nothing succeeds like
success, it is equally
true that nothing fails like
excess. Because change
requires moving beyond
our comfort zone, it is
best initiated in small and
manageable increments.”
~ Jim Loehr and Tony Schwartz

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“To live like a sprinter is to break life down into a series of manageable intervals consistent
with our own physiological needs and with the periodic rhythms of nature. This insight first
crystallized for Jim when he was working with world-class tennis players. As a performance
psychologist, his goal was to understand the factors that set apart the greatest competitors in
the world from the rest of the pack. Jim spent hundreds of hours watching top players and
studying tapes of their matches. To his growing frustration, he could detect almost no significant
differences in their competitive habits during points. It was only when he began to notice what
they did between points that he suddenly saw a difference. While most of them were not aware of
it, the best players had each built almost exactly the same set of routines between points. These
included the way they walked back to the baseline after a point; how they held their heads and

PhilosophersNotes | The Power of Full Engagement

“Energy is simply the
capacity to do work. Our
most fundamental need as
human beings is to spend
and recover energy.”
~ Jim Loehr and Tony Schwartz

shoulders; where they focused their eyes; the pattern of their breathing; and even the way they
talked to themselves.”
That’s REALLY cool. Loehr and Schwartz continue by discussing the fact that in the sixteen to
twenty seconds BETWEEN points, the best tennis players were able to lower their heart rates
by as much as twenty beats per minute. The heart rates of their competitors who didn’t have the
same dialed-in rest rituals often stayed at the same levels.
Now, imagine a tennis match going from the first set to the second to the third to the fourth and
perhaps to the fifth. If I’m playing against you and I can squeeze in twenty seconds of rest after
an intense burst of activity dozens and dozens of times while you can’t, who do you think will be
sharper at the end of the match (and, therefore, of course, more likely to win consistently)?

“Periods of recovery
are likewise intrinsic to
creativity and to intimate
connection. Sounds become
music in the spaces
between notes, just as
words are created by the
spaces between letters. It
is in the spaces between
work that love, friendship,
depth and dimension are
nurtured. Without time for
recovery, our lives become
a blur of doing unbalanced
by much opportunity
for being.”
~ Jim Loehr and Tony Schwartz

The one who knows how to oscillate, eh? Same with life!!! If we’re going ALL the time and don’t
build in the practices that allow for work-rest cycles, we’re gonna burn out.

DRINK PLENTY OF WATER, YO!
“Drinking water, we have found, is perhaps the most undervalued source of physical energy
renewal. Unlike hunger, thirst is an inadequate barometer of need. By the time we feel thirsty,
we may be long since dehydrated. A growing body of research suggests that drinking at least
sixty-four ounces of water at intervals throughout the day serves performance in a range of
important ways. Dehydrate a muscle by as little as 3 percent, for example, and it will lose 10
percent of its strength and 8 percent of its speed. Inadequate hydration also compromises
concentration and coordination.”
You drinking enough water? If not, get on that!!! :)
As stated in Principle #1, we have four primary sources of energy: physical, emotional, mental
and spiritual. Our physical energy is our foundation. If it’s wacky, the rest is in peril. They give
oodles of ideas on how to rock our physical energy, from drinking water and breathing deeply
(HUGE source of energy) and getting plenty of sleep (research shows your performance will
STRONGLY atrophy with even slight sleep deprivation and that when most people are put in
rooms without external stimuli they’ll still sleep 7-8 hours a night… so get your rest!!!) to eating
breakfast (it’s called “break the fast” for a reason and if you don’t eat then you screw up your
energy rhythms… so eat a great low-glycemic, slow burning breakfast!) and having 5-6 smaller
meals throughout the day.
What can you do to build your physical energy starting now?

TURN OFF THE TV! (PLEASE.)
“Television, for example, is one of the primary means by which most people relax and recover.
For the most part, however, watching television is the mental and emotional equivalent of eating
junk food. It may provide a temporary form of recovery, but it is rarely nutritious and it is easy
to consume too much. Researchers such as Mihaly Csikszentmihalyi have found that prolonged
television watching is actually correlated with increased anxiety and low-level depression.”
D’oh! So, we clearly need to relax and recover. But skip the TV, will ya?

“At the most practical
level, our capacity
to be fully engaged
depends on our ability to
periodically disengage.”
~ Jim Loehr and Tony Schwartz

Go for a walk, hang out with your family and friends, take a bath, read a book, open your journal,
get a massage, meditate, do yoga, whatever! Just unplug the TV, pretty please. :)

TO BE FULLY ENGAGED EMOTIONALLY
“To be fully engaged emotionally requires celebrating what the Stoic philosophers called
anacoluthia—the mutual entailment of the virtues. By this notion, no virtue is a virtue by itself.
Rather, all virtues are entailed. Honesty without compassion, for example, becomes cruelty.”

PhilosophersNotes | The Power of Full Engagement

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“Take a moment to consider
how broad a range of
emotional muscles you
have in your own life. In all
likelihood you will discover
that you have considerably
more strength on one side
of the spectrum than on
the other.”
~ Jim Loehr and Tony Schwartz

Anacoluthia: the mutual entailment of virtues. Me likes. To be fully emotionally engaged we’ve
gotta be able to hold opposites and go full-spectrum with our emotions. In fact, being able to
hold contradictory emotions is the sign of a healthy individual.
We tend to want to pick sides and be EITHER tough OR tender. EITHER spontaneous OR selfcontrolled. Demonstrate openness OR discretion. Have a sense of patience OR urgency. Either,
or. Either, or. Either, or.
Part of the power of full engagement is to work out our emotional muscles and learn to hold
BOTH. Can you use a little emotional strength training? Are you emphasizing one side of an
emotion a little too much? Try consciously working the other side and hold both!

“HOW AM I THAT?”
“Difficult and unpleasant as it may be to accept, we often feel most hostile to those who remind
us of aspects of ourselves that we prefer not to see. ‘Ask someone to give a description of the
personality type which he finds most despicable, most unbearable and hateful, and most
impossible to get along with,’ writes Edward Whitmont, ‘and he will produce a description of
his own repressed characteristics…. These very qualities are so unacceptable to him precisely
because they represent his own repressed side; only that which we cannot accept within
ourselves do we find impossible to live with in others.’ Think for a moment of someone you

“From an energy perspective,
negative emotions are costly
and inefficient. Much like a
gas-guzzling car, they draw
down our energy stores at a
rapid rate.”
~ Jim Loehr and Tony Schwartz

actively dislike. What quality in that person do you find most objectionable? Now ask yourself,
‘How am I that?’”
No space here to get into shadows, projections, etc., but this is a GREAT exercise.
The next time you’re “shadow boxing” with someone and you’re REALLY getting frustrated, ask
yourself what it is, precisely, that you find so annoying in the other person.
Then ask yourself, “How am *I* THAT??” (Cuz, whether you like it or not, you are. :)

INTRINSIC (VS. EXTRINSIC) PURPOSE
“Purpose also becomes a more powerful source of energy when it moves from being externally to
internally motivated. Extrinsic motivation reflects the desire to get more of something that we
don’t feel we have enough of: money, approval, social standing, power or even love. ‘Intrinsic’
motivation grows out of the desire to engage in an activity because we value it for the inherent
satisfaction it provides. Researchers have long found that intrinsic motivation tends to prompt
more sustaining energy. A study conducted by the University of Rochester’s Human Motivation
Research Group found, for example, that people whose motivation was authentic—defined
as ‘self-authored’—exhibited more interest, excitement and confidence, as well as greater
persistence, creativity and performance than a control group of subjects who were motivated
largely by external demands and rewards.”
How about you? Where’s your motivation coming from? Are you doing everything you can to
accumulate money, praise and toys? Well, that’d be extrinsic motivation. Nothing wrong with
the money, praise and toys, of course, but if that’s your PRIMARY motivation than you’re losing
out on some opportunities for higher levels of creativity and performance.
The trick is to follow your heart. To be INTRINSICALLY motivated. Build your life from the insideout, doing the things that really matter to you and that make you feel good when you do them, with
or without any potential rewards. As Ayn Rand says: “You must be the kind of man who can get
things done. But to get things done, you must love the doing, not the secondary consequences.”

“A value in action is a
virtue.”
~ Jim Loehr and Tony Schwartz

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So, what do you love doing?
Rock that and let the secondary consequences flow to you as a by-product of your passion!

PhilosophersNotes | The Power of Full Engagement

“In short, money may
not buy happiness, but
happiness may help you
get rich.”

PRECISION AND SPECIFICITY

~ Jim Loehr and Tony Schwartz

when, where and how a behavior will occur, we no longer have to think much about getting it

“A broad and persuasive array of studies confirms that specificity of timing and precision of
behavior dramatically increase the likelihood of success. The explanation lies once again in the
fact that our conscious capacity for self-control is limited and easily depleted. By determining
done. A series of experiments have confirmed this pattern…
In perhaps the most dramatic experiment of all, a group of drug addicts were studied during
withdrawal—a time when the energy required to control the urge to take drugs severely
compromises their ability to undertake nearly any other task. As part of the effort to help them
find employment post-rehabilitation, one group was asked to commit to writing a short résumé
before 5:00 P.M. on a particular day. Not a single one succeeded. A second group was asked to
complete the same task, but also to say exactly when and where they would write the résumé.
Eighty percent of that group succeeded.”
This is a *REALLY* Big Idea.
I’d heard a million times that what gets scheduled gets done but I always thought it was
important, but kinda pom-pom waving time management/self-dev stuff. To see the research so
CLEARLY show the importance of this is striking.
In sum: You are FAR more likely to get something done when you set the exact time and place
for when you’ll do it. So, start making this practice a ritual, will ya?!?

POSITIVE RITUALS
“Creating positive rituals is
the most powerful means
we have found to effectively
manage energy in the service
of full engagement.”
~ Jim Loehr and Tony Schwartz

“We use the word ‘ritual’ purposefully to emphasize the notion of a carefully defined, highly
structured behavior. In contrast to will and discipline, which require pushing yourself to a
particular behavior, a ritual pulls at you. Think of something as simple as brushing your teeth. It is
not something that you ordinarily have to remind yourself to do. Brushing your teeth is something
to which you feel consistently drawn, compelled by its clear health value. You do it largely on
automatic pilot, without much conscious effort or intention. The power of rituals is that they insure
that we use as little conscious energy as possible where it is not absolutely necessary, leaving us
free to strategically focus the energy available to us in creative, enriching ways.”
The book is all about optimizing our energy and the authors provide a *very* compelling case
that our will power is actually a) *much* weaker than we think; and, b) much more draining
when employed than we think. Every time we have to consciously think about whether or not
we’re gonna do something, we deplete energy. And, that adds up.
Researchers say that 95 (!!!) % of our behavior is habitual. Only 5% is conscious. The challenge
is systematically building RITUALS into our lives that allow us to put the energy enhancing
behaviors on auto-pilot. As they say: “All great performers rely on positive rituals to manage
their energy and regulate their behavior.” And: “The more exacting the challenge and the greater
the pressure, the more rigorous our rituals need to be.”
That’s powerful. The more exacting the challenge, the more rigorous our rituals need to be.
Robin Sharma (see Notes on The Monk Who Sold His Ferrari), the greatness guru, says the
same thing. In his studies of the world’s most exemplary human beings, he’s discovered they all

“The more scheduled and
systematic these rituals
became, the more renewal
they provided.”
~ Jim Loehr and Tony Schwartz

demonstrated one key attribute: CONSISTENCY ON THE FUNDAMENTALS. They don’t need
to THINK about their fundamentals. They’re rituals.
How about you? Are your fundamentals rituals? Or do you need to have “will power” to do ‘em?
Jack Canfield, in his great book The Success Principles (see Notes) says that “99% is a bitch and
100% is a breeze.” If you need to think about whether you’re gonna meditate (or exercise or not
yell at your spouse/kids or whatever) today, you’re NEVER going to have locked-in consistency.

PhilosophersNotes | The Power of Full Engagement

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“Character—the courage
and conviction to live by
our deepest values—is the
key muscle that serves
spiritual energy.”
~ Jim Loehr and Tony Schwartz

It’s gotta be non-negotiable and made into a ritual that pulls YOU toward IT rather than
something you go kicking and screaming to. Make sense?
This is BIG. What ritual do you need to build in your life? Just pick ONE thing. Rock it.

JUMP AHEAD TO THE END OF YOUR LIFE
“Across cultures, religions and time itself, people have admired and aspired to the same
universal values—among them integrity, generosity, courage, humility, compassion, loyalty,
perseverance—while rejecting their opposites—deceit, greed, cowardice, arrogance, callousness,
disloyalty and sloth. To begin to explore more deeply the values that are most compelling to you,
we suggest that you set aside uninterrupted time to respond to the following questions: Jump
ahead to the end of your life. What are the three most important lessons you have learned and
why are they so critical? Think of someone that you deeply respect. Describe three qualities in
this person that you most admire. Who are you at your best? What one-sentence inscription
would you like to see on your tombstone that would capture who you really were in your life?”
Your spiritual energy is the deepest source of your power. To tap it, we’ve gotta know who we are
and what we stand for. AND, we’ve gotta live in integrity with those values…
So, who are you and what do you stand for?
Take some quiet time and reflect on those great questions above (and whatever else you feel
inspired to explore!) and build your purpose muscles that fuel your spiritual energy as we go out
and enjoy the Power of Full Engagement!!

Brian Johnson,
Chief Philosopher

If you liked this Note,
you’ll probably like…
Body Mind Mastery

About the Authors of “The Power of Full Engagement”
JIM LOEHR AND TONY SCHWARTZ

Dr. Jim Loehr is a world-renowned performance psychologist, Co-Founder of the

Overachievement

Human Performance Institute, and author of 15 books including his most recent,

Strength for Life

The Power of Story. He also co-authored the national bestseller The Power of

Mastery
Constructive Living

Full Engagement.
Tony Schwartz is president and founder of The Energy Project, a company that
helps organizations and their leaders build and sustain capacity by learning to
more skillfully manage energy. Tony has spent 30 years studying, writing about
and teaching people how to change, grow, and perform more effectively in all
dimensions of their lives.

About the Author of This Note
BRIAN JOHNSON

Brian Johnson is a lover of wisdom (aka a “Philosopher”) and a passionate
student of life who’s committed to inspiring and empowering millions of people
to live their greatest lives as he studies, embodies and shares the universal truths
of optimal living. He harts his job.

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PhilosophersNotes | The Power of Full Engagement