{"version":"1.0.0","segments":[{"startTime":17.68,"endTime":20.32,"body":"Here are my latest contributions to my"},{"startTime":20.52,"endTime":25.6,"body":"local radio station's, The Thought That"},{"startTime":20.52,"endTime":25.6,"body":"Counts slot, which is broadcast on the"},{"startTime":25.8,"endTime":29.4,"body":"breakfast show and the lunchtime"},{"startTime":25.8,"endTime":29.4,"body":"show over a period of a week."},{"startTime":29.6,"endTime":32.64,"body":"Each broadcast lasts about 90 seconds."},{"startTime":32.84,"endTime":37.8,"body":"My contributions are all based around"},{"startTime":32.84,"endTime":37.8,"body":"some aspect of emotional intelligence."},{"startTime":38.0,"endTime":42.4,"body":"I've put my contributions together"},{"startTime":38.0,"endTime":42.4,"body":"as hints and tips in this podcast."},{"startTime":42.6,"endTime":45.48,"body":"On this occasion, my reflections explore"},{"startTime":45.68,"endTime":50.48,"body":"how to work more effectively with your"},{"startTime":45.68,"endTime":50.48,"body":"energy covering, Managing Energy,"},{"startTime":50.68,"endTime":57.16,"body":"Productivity and Priorities, Calmness,"},{"startTime":50.68,"endTime":57.16,"body":"The Importance of Stress, and Critical"},{"startTime":57.36,"endTime":63.16,"body":"Thinking. I hope that you enjoy the"},{"startTime":57.36,"endTime":63.16,"body":"podcast and these The Thought That Counts."},{"startTime":63.36,"endTime":68.72,"body":"The Thought That Counts."},{"startTime":63.36,"endTime":68.72,"body":"In our fast paced, modern lifestyle, it's"},{"startTime":68.92,"endTime":72.68,"body":"energy, not time that's our"},{"startTime":68.92,"endTime":72.68,"body":"most precious resource."},{"startTime":72.88,"endTime":74.92,"body":"Time measures the quantity of the effort"},{"startTime":75.12,"endTime":78.28,"body":"that we put into our work,"},{"startTime":75.12,"endTime":78.28,"body":"but not the quality."},{"startTime":78.48,"endTime":80.84,"body":"It's the high level of energy that we put"},{"startTime":81.04,"endTime":85.04,"body":"into a task that predicts"},{"startTime":81.04,"endTime":85.04,"body":"high performance and success."},{"startTime":85.24,"endTime":86.8,"body":"Time is a constant."},{"startTime":87.0,"endTime":92.24,"body":"There's a fixed amount of hours, minutes"},{"startTime":87.0,"endTime":92.24,"body":"and seconds in every 24 hour day."},{"startTime":92.44,"endTime":97.56,"body":"There are, unfortunately, no"},{"startTime":92.44,"endTime":97.56,"body":"rollovers, no debits and no credits."},{"startTime":97.76,"endTime":101.28,"body":"In contrast, energy operates"},{"startTime":97.76,"endTime":101.28,"body":"like a bank account."},{"startTime":101.48,"endTime":107.52,"body":"We have the ability to store up energy"},{"startTime":101.48,"endTime":107.52,"body":"and dip into our savings when we need it."},{"startTime":107.72,"endTime":109.96,"body":"The old ideas of managing time through"},{"startTime":110.16,"endTime":114.44,"body":"self-discipline and the belief"},{"startTime":110.16,"endTime":114.44,"body":"that stress is bad has shifted."},{"startTime":114.64,"endTime":116.52,"body":"The new way of thinking is that we should"},{"startTime":116.72,"endTime":121.72,"body":"be looking at managing energy, look for"},{"startTime":116.72,"endTime":121.72,"body":"appropriate levels of stress, treat life"},{"startTime":121.92,"endTime":127.24,"body":"as a series of sprints where downtime can"},{"startTime":121.92,"endTime":127.24,"body":"be very productive and where our purpose"},{"startTime":127.44,"endTime":132.04,"body":"fuels performance."},{"startTime":127.44,"endTime":132.04,"body":"Energy has been described as the effort"},{"startTime":132.24,"endTime":136.6,"body":"and enthusiasm that is fuelled"},{"startTime":132.24,"endTime":136.6,"body":"by intense personal commitment."},{"startTime":136.8,"endTime":141.4,"body":"It's the resource that we draw on to"},{"startTime":136.8,"endTime":141.4,"body":"perform in virtually all areas of our"},{"startTime":141.6,"endTime":147.68,"body":"lives and is the fuel that drives our"},{"startTime":141.6,"endTime":147.68,"body":"mental, emotional, spiritual and physical"},{"startTime":147.88,"endTime":151.8,"body":"being, creating the capacity"},{"startTime":147.88,"endTime":151.8,"body":"for us to be effective."},{"startTime":152.0,"endTime":154.24,"body":"Your energy is your currency."},{"startTime":154.44,"endTime":157.68,"body":"Spend it well, invest it wisely."},{"startTime":157.88,"endTime":163.8,"body":"The Thought That Counts."},{"startTime":157.88,"endTime":163.8,"body":"Human beings are complex energy systems."},{"startTime":164.0,"endTime":168.88,"body":"So successful energy management"},{"startTime":164.0,"endTime":168.88,"body":"is not a simple process."},{"startTime":169.08,"endTime":173.04,"body":"Energy management means that there are"},{"startTime":169.08,"endTime":173.04,"body":"going to be times when we use all our"},{"startTime":173.24,"endTime":178.76,"body":"resources to achieve maximum productivity,"},{"startTime":173.24,"endTime":178.76,"body":"followed by periods of intense recovery"},{"startTime":178.96,"endTime":182.56,"body":"when we replenish our energy"},{"startTime":178.96,"endTime":182.56,"body":"for a new task ahead."},{"startTime":182.76,"endTime":188.08,"body":"Having a strong sense of purpose is a"},{"startTime":182.76,"endTime":188.08,"body":"powerful and enduring source of energy,"},{"startTime":188.28,"endTime":192.68,"body":"and strong values will fuel the"},{"startTime":188.28,"endTime":192.68,"body":"energy on which purpose is built."},{"startTime":192.88,"endTime":195.32,"body":"Purpose creates an anchor to keep us on"},{"startTime":195.52,"endTime":200.32,"body":"course in tough times."},{"startTime":195.52,"endTime":200.32,"body":"What is your current energy status and how"},{"startTime":200.52,"endTime":203.48,"body":"is this affected by what's"},{"startTime":200.52,"endTime":203.48,"body":"going on in your life?"},{"startTime":203.68,"endTime":206.12,"body":"Facing the truth about your current energy"},{"startTime":206.32,"endTime":211.36,"body":"levels frees up energy reserves, while"},{"startTime":206.32,"endTime":211.36,"body":"ignoring the truth consumes energy."},{"startTime":211.56,"endTime":217.12,"body":"Plan to achieve a balanced state of energy"},{"startTime":211.56,"endTime":217.12,"body":"expenditure and recovery, and plan to take"},{"startTime":217.32,"endTime":221.88,"body":"action on implementing changes that will"},{"startTime":217.32,"endTime":221.88,"body":"make a difference to your energy levels."},{"startTime":222.08,"endTime":223.92,"body":"But be realistic."},{"startTime":224.12,"endTime":228.76,"body":"Managing your energy isn't going to bring"},{"startTime":224.12,"endTime":228.76,"body":"about the magical overnight achievements"},{"startTime":228.96,"endTime":233.2,"body":"of a state of wellness."},{"startTime":228.96,"endTime":233.2,"body":"The achievement of wellness comes from"},{"startTime":233.4,"endTime":238.84,"body":"realising a long term strategy, which"},{"startTime":233.4,"endTime":238.84,"body":"includes creating a compelling vision and"},{"startTime":239.04,"endTime":242.84,"body":"making daily choices to value"},{"startTime":239.04,"endTime":242.84,"body":"and manage your energy."},{"startTime":243.04,"endTime":245.8,"body":"The key is not to prioritise what is on"},{"startTime":246.0,"endTime":249.64,"body":"your schedule, but to"},{"startTime":246.0,"endTime":249.64,"body":"schedule your priorities."},{"startTime":249.84,"endTime":252.2,"body":"The Thought That Counts."},{"startTime":252.4,"endTime":255.68,"body":"When thinking about energy highs and lows,"},{"startTime":255.88,"endTime":261.08,"body":"It's useful to consider not only the"},{"startTime":255.88,"endTime":261.08,"body":"quantity of energy, but also the quality"},{"startTime":261.28,"endTime":266.0,"body":"of energy from negative ("},{"startTime":261.28,"endTime":266.0,"body":"tense) to positive (calm)."},{"startTime":266.2,"endTime":270.56,"body":"The quality of our energy is often"},{"startTime":266.2,"endTime":270.56,"body":"related to our emotional state."},{"startTime":270.76,"endTime":276.24,"body":"Many people are trapped by tense or"},{"startTime":270.76,"endTime":276.24,"body":"negative Energy, a stress driven state"},{"startTime":276.44,"endTime":280.76,"body":"characterised by a nearly constant"},{"startTime":276.44,"endTime":280.76,"body":"sense of pressure and anxiety."},{"startTime":280.96,"endTime":283.44,"body":"Tense energy keeps us going because it"},{"startTime":283.64,"endTime":286.24,"body":"engages the most primitive"},{"startTime":283.64,"endTime":286.24,"body":"part of our brain."},{"startTime":286.44,"endTime":288.52,"body":"The one that responds to any hint of"},{"startTime":288.72,"endTime":294.12,"body":"danger by kicking all our energies into"},{"startTime":288.72,"endTime":294.12,"body":"gear prompting either fight or flight"},{"startTime":294.32,"endTime":300.28,"body":"reactions.  Although it's magnificently"},{"startTime":294.32,"endTime":300.28,"body":"adapted for survival, the limbic system of"},{"startTime":300.48,"endTime":305.8,"body":"our brain doesn't contain any creativity,"},{"startTime":300.48,"endTime":305.8,"body":"vision or thoughtful reflection."},{"startTime":306.0,"endTime":308.52,"body":"All it can cause us to do is more of what"},{"startTime":308.72,"endTime":312.68,"body":"we've already done, only"},{"startTime":308.72,"endTime":312.68,"body":"faster, harder and longer."},{"startTime":312.88,"endTime":318.12,"body":"Calm or positive energy, on the other"},{"startTime":312.88,"endTime":318.12,"body":"hand, stills the emotional parts of the"},{"startTime":318.32,"endTime":322.36,"body":"brain and accesses many of"},{"startTime":318.32,"endTime":322.36,"body":"her highest capabilities."},{"startTime":322.56,"endTime":325.52,"body":"These high energy states also celebrate"},{"startTime":325.72,"endTime":331.28,"body":"the quieter periods in our natural energy"},{"startTime":325.72,"endTime":331.28,"body":"cycles, which have their place in the"},{"startTime":331.48,"endTime":337.08,"body":"cycle of performance and reflection."},{"startTime":331.48,"endTime":337.08,"body":"The calm energy state is characterised by"},{"startTime":337.28,"endTime":343.24,"body":"low muscle tension and alert presence of"},{"startTime":337.28,"endTime":343.24,"body":"mind, peaceful feelings, increased"},{"startTime":343.44,"endTime":349.08,"body":"creative intelligence, physical vitality"},{"startTime":343.44,"endTime":349.08,"body":"and a deep sense of well-being."},{"startTime":349.28,"endTime":353.4,"body":"When negative energy surrounds"},{"startTime":349.28,"endTime":353.4,"body":"you, strive for calmness."},{"startTime":353.6,"endTime":356.96,"body":"Solutions are not created any other way."},{"startTime":357.16,"endTime":362.36,"body":"The Thought That Counts."},{"startTime":357.16,"endTime":362.36,"body":"We're inclined to think of stress as a bad"},{"startTime":362.56,"endTime":366.8,"body":"thing - a negative state to"},{"startTime":362.56,"endTime":366.8,"body":"be minimised or avoided."},{"startTime":367.0,"endTime":369.52,"body":"Too much stress could indeed have serious,"},{"startTime":369.72,"endTime":373.92,"body":"debilitating consequences on"},{"startTime":369.72,"endTime":373.92,"body":"both physical and mental health."},{"startTime":374.12,"endTime":377.2,"body":"However, stress can also be positive."},{"startTime":377.4,"endTime":380.24,"body":"For example, a tight deadline can inspire"},{"startTime":380.44,"endTime":386.0,"body":"a burst of hard work and creativity, and"},{"startTime":380.44,"endTime":386.0,"body":"this can be seen as positive stress."},{"startTime":386.2,"endTime":388.28,"body":"In order to understand the concept of"},{"startTime":388.48,"endTime":393.24,"body":"stress, it's important to remember that"},{"startTime":388.48,"endTime":393.24,"body":"sources of stress vary considerably."},{"startTime":393.44,"endTime":398.52,"body":"What you find stressful might not be"},{"startTime":393.44,"endTime":398.52,"body":"stressful for me, and vice versa."},{"startTime":398.72,"endTime":403.88,"body":"Events and circumstances are not"},{"startTime":398.72,"endTime":403.88,"body":"necessarily stressful, rather, it's the"},{"startTime":404.08,"endTime":408.52,"body":"level of perceived stress and this"},{"startTime":404.08,"endTime":408.52,"body":"varies from person to person."},{"startTime":408.72,"endTime":414.44,"body":"While some people find public speaking"},{"startTime":408.72,"endTime":414.44,"body":"very stressful, others thrive on it."},{"startTime":414.64,"endTime":417.0,"body":"A certain amount of stress is beneficial."},{"startTime":417.2,"endTime":419.84,"body":"Too little stress, results in boredom and"},{"startTime":420.04,"endTime":424.52,"body":"underperformance, and too much"},{"startTime":420.04,"endTime":424.52,"body":"stress results in burnout."},{"startTime":424.72,"endTime":427.16,"body":"The essential element in this dynamic is"},{"startTime":427.36,"endTime":432.16,"body":"to apply the right amount of stress and"},{"startTime":427.36,"endTime":432.16,"body":"to make sufficient time for recovery."},{"startTime":432.36,"endTime":435.2,"body":"The ideal stress and recovery cycle has"},{"startTime":435.4,"endTime":440.36,"body":"regular breaks for recovery throughout the"},{"startTime":435.4,"endTime":440.36,"body":"day.  Recovery doesn't necessarily mean"},{"startTime":440.56,"endTime":445.96,"body":"the absence of activity, It can be a"},{"startTime":440.56,"endTime":445.96,"body":"change in rhythm or nature of activity by"},{"startTime":446.16,"endTime":449.36,"body":"doing some quiet individual"},{"startTime":446.16,"endTime":449.36,"body":"work or activity."},{"startTime":449.56,"endTime":452.24,"body":"Stress management is life management."},{"startTime":452.44,"endTime":456.32,"body":"If you can't manage your"},{"startTime":452.44,"endTime":456.32,"body":"stress, it will manage you."},{"startTime":456.52,"endTime":458.76,"body":"The Thought That Counts."},{"startTime":458.96,"endTime":463.04,"body":"Critical thinking is a good"},{"startTime":458.96,"endTime":463.04,"body":"source of mental energy."},{"startTime":463.24,"endTime":467.76,"body":"Critical thinking is important for success"},{"startTime":463.24,"endTime":467.76,"body":"because it leads to better decision"},{"startTime":467.96,"endTime":471.4,"body":"making, better solutions"},{"startTime":467.96,"endTime":471.4,"body":"and better results."},{"startTime":471.6,"endTime":473.96,"body":"Good decision solutions and results"},{"startTime":474.16,"endTime":478.0,"body":"energise us."},{"startTime":474.16,"endTime":478.0,"body":"Critical thinking is the ability to think"},{"startTime":478.2,"endTime":483.2,"body":"clearly and rationally, understanding"},{"startTime":478.2,"endTime":483.2,"body":"the logical connection between ideas."},{"startTime":483.4,"endTime":488.24,"body":"It's the ability to engage in"},{"startTime":483.4,"endTime":488.24,"body":"reflective and independent thinking."},{"startTime":488.44,"endTime":490.6,"body":"To develop critical thinking, we need to"},{"startTime":490.8,"endTime":496.56,"body":"exercise our minds by analysing facts,"},{"startTime":490.8,"endTime":496.56,"body":"generating and organising new ideas,"},{"startTime":496.76,"endTime":502.0,"body":"defending our opinions, making"},{"startTime":496.76,"endTime":502.0,"body":"comparisons, drawing conclusions,"},{"startTime":502.2,"endTime":508.12,"body":"evaluating arguments and solving problems"},{"startTime":502.2,"endTime":508.12,"body":". However, there's a big difference"},{"startTime":508.32,"endTime":511.0,"body":"between critical thinking"},{"startTime":508.32,"endTime":511.0,"body":"and being critical."},{"startTime":511.2,"endTime":513.4,"body":"Being critical is about finding fault with"},{"startTime":513.6,"endTime":517.04,"body":"something and its usually"},{"startTime":513.6,"endTime":517.04,"body":"directed at a person."},{"startTime":517.24,"endTime":521.68,"body":"Critical thinking is about judgement,"},{"startTime":517.24,"endTime":521.68,"body":"which can include finding faults and"},{"startTime":521.88,"endTime":527.28,"body":"flaws but it has more emphasis on"},{"startTime":521.88,"endTime":527.28,"body":"questioning and analysis directed towards"},{"startTime":527.48,"endTime":532.6,"body":"the subject under discussion."},{"startTime":527.48,"endTime":532.6,"body":"Criticism is often driven by emotion."},{"startTime":532.8,"endTime":535.76,"body":"Critical thinking analyses emotion as part"},{"startTime":535.96,"endTime":540.32,"body":"of the overall process and so"},{"startTime":535.96,"endTime":540.32,"body":"involves emotional intelligence."},{"startTime":540.52,"endTime":545.52,"body":"It incorporates empathy which considers"},{"startTime":540.52,"endTime":545.52,"body":"the impact of critical thinking from other"},{"startTime":545.72,"endTime":551.36,"body":"people's perspectives to engage and"},{"startTime":545.72,"endTime":551.36,"body":"develop relationships. So, learn how to be"},{"startTime":551.56,"endTime":555.08,"body":"a critical thinker without"},{"startTime":551.56,"endTime":555.08,"body":"having a critical heart."},{"startTime":555.28,"endTime":557.88,"body":"I'm Robin Hills from EI4Change."},{"startTime":558.08,"endTime":560.84,"body":"Empowering your Emotional Management."},{"startTime":561.04,"endTime":562.72,"body":"The Thought That Counts."}]}