1. Jeanne Nyquist Nyquist & Associates, Inc. 503-476-6520 By Jeanne Nyquist

2. Themes of 62-Year Olds  Be more reflective  Be more courageous  Be more purposeful

3. Step One – Make a commitment to reduce stress.

4. Step Two – Change Your Thinking Time Management Energy Management

5. Change Your Thinking Energy is the currency of Performance

6. Old Paradigm Manage time...... Avoid stress...... Be a marathoner.... Downtime is wasted.. Rewards fuel...... performance Self-discipline rules... New Paradigm Manage energy Seek stress Be a sprinter Downtime is productive Purpose fuels performance Rituals rule

7. Follow the BSMART Path Balance Synchronize Maximize Act Relax Think

8. B = Balance Mind & Body are One Physical Mental Emotional Spiritual Strength Endurance Flexibility Resilience

9. Build Capacity by: ٭ Expending and renewing energy ٭ Pushing beyond normal limits w/rest ٭ Developing energy rituals based on values

10. S = Synchronize ACTIONS GOALS VISION VALUES

11. M = Maximize Energy Physical - 30 minutes 4X/week 5 minutes 3X/week Mental- Read, take a class, watch TV, talk to a kid Emotional- Relive positive events, let go of disappointments Spiritual- Meditate, pray, experience nature

12. A = Act on Your Goals Define your goals Write them down Tell others Do what you do best Find others to do the rest

13. R= Relax Respect Nature’s Oscillatory Rhythms Circadian & Ultradian Rhythms 90-120 Minutes Cultivate Healthy Patterns of Stress and Recovery Spend & Renew Energy in 90-120 Minute Intervals Develop Rituals to Disconnect from Work Every Day, Week, Month

14. T= Think Be a mental martial artist Practice reflective thinking Repeat positive actions and behaviors List what you are thankful for