3 Ways to Recharge Your Battery & 3 Daily Practices to Reduce Stress by 100% with the CEO of Calm @davidko
In this episode of On Purpose with Jay Shetty, host Jay Shetty and Calm co-founder David Ko delve into managing mental energy levels. Using a "battery" metaphor, they explain how to identify when you need to recharge and discuss habits for maintaining optimal mental capacity, such as mindfulness practices and avoiding electronics during certain times.
Ko and Shetty also explore the importance of addressing mental health in the workplace. Leaders must recognize mental health challenges, open up dialogue around the topic, and create a culture where employees feel comfortable sharing their struggles. By modeling vulnerability, normalizing these conversations, and fostering interpersonal connections, companies can better support employee well-being and drive productivity.
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1-Page Summary
Understanding and Managing Mental Energy Levels
Recognizing Mental Energy Like a Phone Battery
David Ko draws a parallel between monitoring phone battery levels and being aware of one's mental energy state. He proposes tracking mental states from 0-25% (needing a recharge) to 75-100% using the "battery" metaphor, and identifying signs like stress, irritability, or lack of focus.
Building Habits to Maintain Optimal Energy
Ko shares routines like exercise, avoiding phones in the morning, and taking mindful breaks. Jay Shetty highlights meditation, aiming for it 5 days a week. Both adjust schedules based on current energy levels rather than powering through fatigue.
Addressing Mental Health in the Workplace
Acknowledging Mental Health Challenges
Ko notes mental health impacting productivity, with many struggling silently. Shetty cites statistics like 61% expected to just overcome stress. Leaders must recognize and proactively support mental well-being.
Encouraging Open Communication
Ko and Shetty stress leaders modeling vulnerability to create safe spaces for sharing struggles. Providing counseling resources and integrating mental health into meetings can normalize the conversation.
Developing an Open, Vulnerable Culture
Leaders Sharing Personal Journeys
Ko's transparency about personal stress has strengthened his company's culture. Shetty advises redefining strength to include vulnerability, allowing leaders to foster empathy and support.
Fostering Interpersonal Connections
Activities like sharing weekly wins, checking in, and discussing non-work topics help teams connect beyond tasks. Ko and Shetty believe this personal engagement improves teamwork and company culture.
1-Page Summary
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Counterarguments
- While comparing mental energy to a phone battery is a useful metaphor, it may oversimplify the complexity of human psychology and emotional states, which are not as easily quantifiable or recharged as a battery.
- Building habits to maintain optimal energy levels is beneficial, but these habits may not be universally effective due to individual differences in lifestyle, health conditions, and personal preferences.
- Meditation is a valuable practice for many, but it might not suit everyone, and some individuals may find other practices like physical exercise, art, or music more effective for managing mental energy.
- Adjusting schedules based on energy levels is ideal but may not be feasible in all work environments, especially in jobs with rigid schedules or in crisis situations requiring immediate attention.
- While leaders acknowledging mental health challenges is important, there is a risk of overstepping boundaries or violating privacy if not done with proper training and sensitivity.
- Encouraging open communication about mental health is crucial, but it must be balanced with professional boundaries and the understanding that not everyone may feel comfortable sharing personal issues in a workplace setting.
- Providing counseling resources is beneficial, but these services need to be of high quality, accessible, and respectful of diverse cultural backgrounds to be effective.
- Leaders sharing personal journeys can indeed strengthen company culture, but it's important to ensure that this does not inadvertently create pressure on employees to also share more than they are comfortable with.
- Redefining strength to include vulnerability is a positive step, but it's essential to recognize that different cultures and individuals may have varying interpretations of what constitutes strength.
- Activities that foster interpersonal connections are valuable, but they should be optional and respectful of individuals' varying levels of introversion or extroversion, as well as their desire for work-life separation.
- Personal engagement can enhance company culture, but there should be a balance to ensure that it does not lead to blurring of professional boundaries or encroachment on personal time.
Actionables
- You can create a mental energy diary to identify patterns and triggers that affect your energy levels. Start by jotting down your energy levels at different times of the day, along with what you were doing, eating, and feeling at those times. Over a few weeks, you'll begin to see which activities drain or boost your energy, allowing you to make informed adjustments to your daily routine.
- Develop a "team connection ritual" with your colleagues to strengthen relationships and improve teamwork. This could be a short, weekly virtual coffee break where everyone shares a personal highlight from their week. The focus is on non-work-related achievements or experiences, encouraging team members to see each other more holistically and build stronger bonds.
- Introduce a "vulnerability hour" in your social or family circle to redefine strength through shared experiences. Once a month, gather with friends or family to share personal challenges and support each other. This practice not only helps in normalizing discussions around mental health but also deepens relationships through empathy and understanding.
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Understanding and managing mental energy levels
The podcast with David Ko and Jay Shetty unpacks the importance of recognizing and managing mental energy levels, drawing parallels with how we monitor and recharge our phones.
Recognizing the importance of monitoring and recharging mental energy levels, similar to how we monitor and recharge our phones or other devices
David Ko draws a parallel between checking a phone's battery and being aware of one's mental energy levels. He notes that, just as people seek to recharge their phones when the battery is low, it's important to recharge oneself when mental energy is depleted. Ko touches on the importance of good sleep and breaks throughout the day, proposing the idea of recharging the brain in a manner similar to how we recharge our devices.
Adopting the "battery" metaphor to easily track and describe one's mental state, with different percentage levels indicating the need for different self-care actions
The "battery" metaphor is discussed widely, allowing people, including children, to express how they are feeling in a simple, emotively neutral way. David Ko describes his mental states using battery levels from 75 to 100% down to 0 to 25%, each indicating different states of being and when one should consider recharging. Jay Shetty compares monitoring personal health to a phone's battery life, identifying signals at below 50% as a cue for self-care actions.
Identifying common signs of low mental energy, such as feeling stressed, irritable, or unable to focus, and addressing them proactively
David Ko relates the effects of having multiple tabs and apps open in one's mind, which can deplete mental energy. He mentions the draining effects of not being fully present and the need to intentionally power down to recharge.
Developing personalized routines and habits to maintain optimal mental energy levels
Ko shares his morning routine of avoiding his phone and taking three breaths outside to center himself. He includes exercise in his daily routine to maintain energy levels. Meanwhile, Shetty mentions that he tries to keep weekends phone-free and avoids phones during dinner to ensure presence and avoid distractions, though he admits to fluctuations in his ability to stick to these habits.
Incorporating regular exercise, meditation, and other proven stress-management techniques into one's daily schedule
Jay Shetty extols the virtues of mindfulness and meditation, which have become core practices for managing his stress. He aims to incorporate exercise and meditation into his routine five out of seven days a week.
Intentionally scheduling break ...
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Understanding and managing mental energy levels
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Counterarguments
- The "battery" metaphor, while useful, may oversimplify the complexity of human emotions and mental states, which can't always be quantified or recharged as easily as a phone battery.
- Personalized routines and habits may not be feasible for everyone, especially those with demanding jobs, family responsibilities, or socioeconomic challenges that limit their time and resources.
- The effectiveness of exercise and meditation can vary greatly among individuals, and what works for one person may not work for another; some people may find these activities stressful or unhelpful.
- Scheduling breaks and downtime is important, but not always practical in high-pressure work environments or for individuals who may be penalized for taking breaks.
- Adjusting commitments based on energy levels assumes a level of control over one's schedule that not everyone has; some people may not have the luxury to c ...
Actionables
- Create a mental energy diary to track fluctuations throughout the week by noting down times of day when you feel most and least energized, along with activities you're engaged in during those times. This can help you spot patterns and plan your tasks accordingly.
- Designate a "low energy" hobby that requires minimal mental effort, such as coloring, knitting, or playing simple musical instruments, which can serve as a go-to activity during periods of low mental energy to help you recharge without resorting to passive activities like scrolling through social media.
- Implement a "two-minute min ...
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Addressing mental health challenges in the workplace
David Ko and Jay Shetty discuss the urgent need for organizations to recognize and address mental health struggles among employees and to foster a culture of open communication and support.
Recognizing the prevalence of mental health struggles among employees and the need for organizational support
Acknowledging that mental health issues are common and can impact productivity, and that leaders should be proactive in addressing them
David Ko notes the connection between mental health and physical health, emphasizing its effect on productivity in the workplace. He observes significant numbers of people experiencing mental health struggles, indicating a high prevalence. Ko stresses the importance of corporate leadership in recognizing and addressing these challenges by providing HR teams with the necessary tools and support to handle these conversations with employees.
Highlighting statistics that demonstrate the widespread nature of mental health challenges in the modern workplace
Jay Shetty presents statistics that reveal the common experiencing of stress: 61% of people feel expected to just overcome stress, and 33% feel too overwhelmed by daily pressures to think ahead. These figures underscore the necessity for organizations to take mental health challenges seriously.
Encouraging open communication and vulnerability around mental health within organizations
Fostering a culture where leaders model vulnerability and create safe spaces for employees to share their struggles
Ko mentions that leaders often struggle with demonstrating vulnerability about their own mental stress. There's a concern among leaders that showing this vulnerability could be perceived as weakness or exploited, highlighting a need for a cultural shift toward open communication. Ko reflects on his own experiences and the positive impact of sharing personal challenges, which encourages others to do the same.
Providing employees with accessible resources and tools to support their mental well-being, such as counseling services or mindfulness apps
Ko suggests companies need to offer mental health support tools, like therapy resources or mindfulness apps such as Calm, and make them easily accessible. Employees who receive the support they need can become very loyal and help carry the company culture. Shetty and Ko discuss how organizations today are demanding mental health tools to support the well-being of their teams.
Integrating mental health discussions into regular check-ins and team meetings t ...
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Addressing mental health challenges in the workplace
Additional Materials
Counterarguments
- While mental health struggles can impact productivity, it's important to consider that not all productivity issues are related to mental health, and other factors such as job design, management practices, and external stressors can also play significant roles.
- Proactive corporate leadership is important, but there should also be a balance to ensure that mental health initiatives do not become invasive or force employees to share more than they are comfortable with.
- While mental health issues are indeed common, there is a risk of pathologizing normal stress responses, and it's crucial to differentiate between everyday stress and mental health disorders that require professional intervention.
- Recognizing and addressing mental health challenges is important, but organizations must also respect individual privacy and understand that not all employees may want to engage with mental health programs at work.
- Stress is prevalent, but the approach to managing it should be multifaceted, including organizational changes to reduce stressors, not just individual coping strategies.
- Creating safe spaces for employees to share their struggles is valuable, but it's also important to ensure that these spaces do not become echo chambers that inadvertently reinforce negative feelings or become forums for unproductive venting.
- Offering mental health support tools is beneficial, but there should be clarity on the efficacy of these tools, and they should be part of a broader, evidence-based mental health strategy.
- Normalizing mental health discussions is a positive step, but it's essential to ensure that these discussions are led by trained professionals when appropriate and that they do n ...
Actionables
- You can start a peer support chat group at work to foster a sense of community and provide a space for sharing mental health tips and experiences. Create a group on a messaging platform where colleagues can join voluntarily to share their experiences, coping strategies, and words of encouragement. This can be a place where employees feel less isolated with their struggles and can find peer support without feeling the pressure of formal structures.
- Develop a habit of mindful moments during work breaks to reduce stress and improve mental health. Set a timer for short breaks throughout the day to practice deep breathing, stretching, or listening to calming music. These small practices can help in managing stress levels and can be easily shared with colleagues to promote a culture of mindfulness in the workplace.
- Organize a book c ...
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Developing a culture of open communication and vulnerability around mental health
Creating a workplace that encourages open discussions about mental health requires leaders to be transparent about their journeys. David Ko, CEO of Calm, emphasizes the value of this approach.
Emphasizing the importance of leaders being transparent and vulnerable about their own mental health journeys
Demonstrating how sharing personal experiences can create a more empathetic and supportive work environment
David Ko speaks on the importance of leadership vulnerability, sharing how being open about his stress has positively impacted company culture. His strategy includes declining unnecessary meetings and encouraging employees to take breaks, modeling purposeful engagement. Ko's transparency has led to his company becoming stronger.
Jay Shetty's coaching experience with a CEO client highlights a cultural shift towards recognizing the strength in vulnerability. Shetty advocates for redefining societal expectations of strength, encouraging leaders to express vulnerability to create a more supportive environment.
Encouraging leaders to actively listen to their employees and create opportunities for meaningful dialogue around mental health
David Ko praises Jay Shetty for embodying presence and active listening when someone discusses mental health issues, setting an example for leaders. By sharing personal struggles and current challenges such as managing diet and stress, Ko fosters a culture where employees feel comfortable discussing their issues. Ko emphasizes the significance of leaders being open about mental health, suggesting that it has become more approachable and that his own children are more open about discussing it compared to his youth.
Shetty echoes this sentiment, noting how essential listening and being present are when someone is discussing their mental health. He also emphasizes that leaders should act as a support system, addressing emotional and mental issues to prevent workplace inefficiencies and a lack of trust.
Incorporating practices that foster interpersonal connections and a sense of community within the workplace
Implementing activities like weekly "wins" sharing or informal check-ins to help team members get to know each other better
Jay Shetty discusses an activity where his team shares weekly wins, helping everyone understand what each considers suc ...
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Developing a culture of open communication and vulnerability around mental health
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Counterarguments
- While transparency from leaders can be beneficial, there is a risk of oversharing, which could lead to boundaries being crossed or discomfort among employees.
- Not all employees may feel comfortable with a culture of vulnerability, as it may conflict with personal or cultural values that prioritize privacy.
- Active listening and dialogue around mental health are important, but without proper training, leaders may inadvertently cause harm or misunderstand mental health issues.
- Weekly "wins" sharing and informal check-ins could put pressure on employees to always have something positive to share, which may not reflect their true experiences or feelings.
- Social interactions and team-building exercises are valuable, but they should be optional to respect the diverse social needs and boundaries of employees.
- Building relationships at work is important, but there should also be respect for those who prefer to keep their professio ...
Actionables
- Start a personal "empathy journal" to reflect on your interactions and feelings at work, noting moments where you could have been more open or supportive. By regularly writing down your thoughts and experiences related to workplace interactions, you'll become more aware of opportunities to practice transparency and vulnerability. For example, if a colleague seemed stressed, jot down how you might share a similar past experience to help them feel less alone.
- Create a "connection corner" in your workspace where you and your colleagues can leave anonymous notes of encouragement or share uplifting stories. This can be a physical bulletin board or a digital space, depending on your work environment. Encourage your team to contribute by leaving the first note yourself, perhaps a story about overcoming a work challenge, to set a positive and supportive tone.
- Develop a personal routine of r ...
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