Sean Buttner breaks down energy as the fuel for sustained high performance. He covers five levers: seven hours of sleep, daily hydration starting with water, outdoor movement and sunlight, whole foods over processed ones, and rating your energy 1-10 throughout the day to catch and reset low points.
Foreign. Everyone, this is Sean Butner, certified high performance coach with start your day with a high performance coach. So, so excited to have you guys here. If you're here for the first time, say hey, say where you're from. Love to hear from you. If you have any questions, just post below. Wherever you're watching this video on Instagram, you can YouTube or Facebook. So yesterday we talked about the first pillar of high performance, which is finding more clarity in your life. And today I wanted to continue that discussion. So again, if you're not, if you don't know what high performance is, it is consistently beating whatever normal in your life without burning out. So it's without destroying your relationships or without destroying your body. You know, so sometimes we can work so much that we don't take care of ourselves and that is not sustainable over the long term. So with that definition of high performance and with the feeling of being more confident, more joyful, more fully engaged in your life, that's kind of what we're going after in these five pillars. Let's continue. So the second pillar is energy. And the people that tend to be more successful are able to generate, create and shift their energy as they need it. So it's that Olympic athlete that's about to run a race before the gun goes off that, you know, feels anxiety but can shift it into excitement. You know, I've heard interviews where they're like, oh, that feeling of that tightness in your chest and the butterflies in your stomach, which I thought was fear. And they're like, oh, no, it's just excitement for the race. So, you know, it's such an important thing, you know, no matter what you do and what career you have or, you know, where you, you're at in your relationships. Because if you can summon a good, positive, buoyant energy, one, you know, relationship wise, people want to be around you. Two, that's how you can build intimacy. That's how you can listen, that's how you can, you know, understand things and avoid miscommunications or have fun when, you know, weird things are said. So that said, let's get into your guys's life. Like, so what do you struggle with? With energies is the question I want to ask. Ask, because there could be a ton of different things. But the simple diagnosis in the high performance work and the coaching work I do is, you know, are you sleeping enough? And something I talk about quite a bit. So are you getting at least seven hours of sleep a night? Is it a good quality of sleep? You know, are you getting to bed early enough, are you able to unwind and you know when your head hits the pillow, are you able to go out or do you have to take some more time to wind the mind down? So important things to ask and you know that is probably 90% of your energy right there is if you got that sleep thing figured out. Because being a lifelong sufferer of insomnia, you know, there's extra tricks I have to do on those nights where I don't get enough sleep. And we can go, we'll go into those in a little bit. But really like that can win the day in itself, it's just a solid night's sleep. So first part of diagnosis, second is are you drinking enough water? So if you drink coffee, if you drink alcohol, those are all taking water out of your body. When you wake up, it's really good to have a big like pint of water or liter of water or whatever, you know, water, bottle of water. Because you know you've been basically, you wake up a little bit dehydrated. So if you feel kind of groggy in the morning, you might try just adding some water. Sometimes I like to put a little bit of like salt and stuff lemon in the water if I can have that handy. But you know, having water right when you wake up is super important. It can change the day. Getting enough water during the day can itself change the day for a lot of different reasons. But that's a second idea to try. Third thing is how are you moving your body? Yeah, I know with quarantine, I have been making a point to try to at least walk once a day with varying success. But the days that I'm able to get out for a half hour or an hour, just out in the sun with my mask, of course, and just out and about that it really changes the day, you know, I feel so much more awesome. So yeah, so sleep, Are you drinking enough water? Are you getting outside and moving your body? Enough exercise in that too. But you know, at least go for like a 30 minute walk outside if you can. Fourth thing that they kind of take a look at is what's your diet like if it's a lot of processed food, that's probably the simple rule I've found. Compound with a bunch of different things. If it comes in a box, it's probably not the best thing for you. You just need to be aware of that. So try to eat as many things that don't come prepackaged. Simple rule that I like to live by that it Helps, you know, where I'm at right now, there's a little veggie shop down the road that we can hit up pretty regularly and when we need stuff, so. But however that works for you, how do you, how do you eat more produce? How do you eat more things that you've made yourself? It's another way to look at it that can be super, super helpful. And then the fifth thing to diagnose with your energy. And this isn't super intuitive, but it's how are aware of your energy are you during the day, right? So in a scale of 1 to 10, when you wake up, you know where you are after your first cup of coffee, where you're at, you know, after you drink your water, after you do your morning routine and exercises, you know, how's your energy? You know, how's your energy while you're trying to do work, how's your energy when you're trying to interact with your family and friends? And it can be really telling if you're like, man, it's not where I want it to be. And so a couple of things I like to do. You could do like some arm crosses, you could do some breaths. So just deep in, hold for a couple seconds, deep out can help calm you down. So just like that, do 20 of those. Gonna take you less than a minute to do that. And it can really, you know, shift in shape and bring your energy up when you need it. So hope you guys found this helpful. Again, if, you know, make sure you hit like or subscribe or wherever you're watching this video. Post your questions below. I'll get back to them as soon as possible and I'll talk to you guys later. So with that, yeah, later, guys.
