Good afternoon and welcome to this session on energy management here live from the studio in Hillel, Copenhagen, where I'm standing and being joined together with my dear colleague Jonas, who is supporting me with facilitating this session. You are hopefully tuning in because you're curious on how you can become even better at leading your own energy in your daily life, but also in your whereabouts, both as a student, but also potentially as a colleague to other people out there, as a friend, as a family member and as much more than that. This session will be exactly about that. You know, what is energy and what is energy management and how can you become an even more efficient version of yourself? We're going to talk a bit about that. But before we do that, let me just shortly introduce myself. My name is Rand Blak-Barawe and I'm based here in Copenhagen, Denmark. I'm a management consultant, been working here in Implement for around five years and I'm also a trained psychologist, educated from the University of Copenhagen, working with topics related to human behaviour. So in other words, leadership, team development, team collaboration, organizational culture, personal leadership, psychological safety and much more in the realm of those topics. I will be with you for the next 45 minutes and hopefully you'll be engaged throughout the session together with me. And the session basically is all about hope, giving you some tools that you can utilize going forward. So just before we get started on the purpose of the session more in more details, Implement Consulting Group, I'm inviting you for you for this session. And our strategy is quite simple. We want to be the best place for the best people. And we want to create change in the world, in our surroundings with impact and making the world even more fit for humans and more fit for the future. Maybe you already know us, maybe you don't, but here's a chance to get an idea and a look into some of the tools that we are, you know, fans of and that we work with in our everyday, together with our clients, but also together with each other and with ourselves. The session today is basically, as mentioned, around energy management and the purpose is threefold. First of all, to give you an understanding of the different energy dimensions and how they affect us and others. If you want to be more efficient, productive, and more in balance, this framework I'm going to open up for today can hopefully give you a language for that. So thinking about efficiency, not only from a time management perspective, but also from an energy management perspective. Hopefully this session will also inspire you on what you can do to increase your energy in each dimension. I will unfold four different dimensions throughout. And then you will also get the ability and the chance to get some specific tips and tricks from me to you on what you can do on each of these dimensions and also how you can track how you are doing on these dimensions over time. So energy management. What is the fuss all about? Energy management basically is about understanding the way that we are interacting with ourselves and others from an energy perspective. So in other words, think a bit about it like a battery. The battery can be recharged, the battery can be depleted, the battery can grow in size, but the battery can decrease in size. The question is, how can I make sure that my battery is as big as possible at any given time and also fully recharged? This is of course quite unrealistic to make sure that this happens all the time and that is the case all the time. But nonetheless, that is a good ambition to have. How can I make sure that I am recharged? And how can I also make sure that potentially the size of my battery increases? And for this we need to understand, you know, what stress is all about. Because of course, when we stress ourselves, we are stretching ourselves. And when we do that, we need recovery. If we don't recover from stressful periods, let's say it's due to exams or other peak periods in the life of a student like yours, or it can also be that you are trying to balance being a student and having a job and also being very social active, then we need to be aware of, you know, when do I actually feel that I'm stretching myself too much? And when I'm actually also, you know, trying to be aware of my recovery phases. If you stretch yourself and recover and stress yourself and recover, then you're following a principle where you can actually eventually expand your, what we call here in this analogy, expand the size of your battery, but also, in other words, expand the size of your capacity and the battery can become bigger. If you don't recover, but only stress, then of course, over time, it can lead to burnout. And then the size of the battery will not grow. And the amount of charged energy will also, of course, diminish. So this is just to give you an idea of how we can understand energy as something that can both, you know, grow in size, but also in amount. And for this, just to unfold it a bit more and more, so we can less abstract, I would like to show you this model, which is basically the model that we adhere to here and implement when we talk about energy management. It's inspired by some work done in the US around 22 years ago by Schwarz and Lohr on what they call the model of full engagement. What they're also saying and that we're trying to adapt to here is that basically energy comes in four different dimensions. Energy comes as in, it is like a pyramid and they're built on top of each other. So in the bottom, the foundation for that is the physical energy, which is around, you know, how much energy do I have at any given time? Fitness levels, eating habits, recovery routines, amount and quality of sleep all matters here when we talk about how much energy I have. So for example, if I don't sleep enough, I might be tired the day after. If I don't eat and get enough energy from my food, I might be tired. If I don't, you know, use my body and train and practice, then it might also impact the amount of energy I have at any given moment. Then the second layer here is the emotional one. This is not about how much energy you have, it's rather around the quality of the energy that you have at any given time. So, here we like to say that different things, of course, it depends on this, but our way, the way we cope with our emotions, the way we cope with people's emotions, the way we conduct our relations, all of these, they matter when we talk about the emotional energy. So we can say somehow, to make it very simple, there's something around the energy, is it positive or is it negative? The next one is mental. And some people say, oh, but it's a bit difficult to understand the difference between the emotional and the mental dimension of energy. The mental energy is not about emotions and about how, you know, whether they're positive or negative, it's rather around the focus of my energy. So, my ability to be present, my ability to be single tasking, my ability to create the right circumstance for making the right decisions and being creative and so forth. So, it's around the focus and attention of my energy. The last one is the spiritual energy, not spiritual in the sense of religion, rather spiritual in the sense of purpose, meaningfulness. And this is something, it tells us something about the strength and intensity of our energy. So, do I know what my values are? Do I live by my values? Do I have a purpose in life? Do I adhere to my purpose, etc. So, this is just the framing of the energy. What I'll do throughout this session is to double click on each of these dimensions, put some more words to them and give you some ideas on what you can actually do to turn up, you know, or down for these dimensions, depending on your own self-analysis. What I'd like you to do now is basically, I'll invite you to do, answer a poll in a second. But before I just show you the poll, I would like to say that it is basically a poll where you are asked to rate the energy level on each of these four dimensions you see in front of you. If you are, and you can score each dimension between one and four. One being to the very low and four being very high. So, if for example, believe that you are now full of physical energy, maybe you have been training either yesterday or today or you've been eating well, you've slept well, etc. This might impact that you actually feel like you have now very much energy. So, the amount of it is high and you can score yourself a four, maybe a three. On the other side, if it's low, maybe you were out, you're having, you know, a beer on a Thursday, you know, what we call little Friday and you had fun with friends or maybe you didn't sleep well because you're stressed about something or exam is coming up. Whatever it is that might impact you in a certain way, you might score lower on the physical and so forth. If you experience that you are full of positive emotions and, you know, there are strong relational bonds now activated and cultivated for this weekend coming up, etc. Versus, you know, you feel that you are, you know, quite negative in your emotions, that also impacts whether you score one, two, three or four on the emotional dimension. The mental dimension, the same. If you experience that your ability to be focused and present in this session with me, but also in general throughout the day, you score the higher end. If you believe that it's, you know, you actually, your attention span is quite low and your mind is scattered all over the place. You might even score yourself a one on that one and the last one, the spiritual one. If you believe whatever you're doing right now and the context that you are embedded in in your life these days makes sense for you, it's purposeful. Of course, that increases it and you might even score yourself a three or a four if it's to the lower side, a one and a two. So, so I will actually like you to invite you to rank this now, but based on how you feel at this given moment, this Friday afternoon. And please, when you see the poll, please reply it and then we'll talk a bit about the results. So now we will show you the poll. All right, so I see we have two answers in the poll, which is not so much, but we're also a small group here today, but now three answers and all of you actually, now four answers. Thank you for that. And the majority of you are rating yourself in what we call between seven and a 10 and one of you between 11 and a 14. And this, this tells us a bit about, you know, the energy, the amount of energy you have, but also potentially your ability to be where you want to be as an individual. What we say is that if you score below six, then, you know, you need, you need to reach out to get some support from people around you, maybe even from professionals around, you know, what is actually happening here. The tool is good. And I would like to invite you to use the tool going forward. Maybe you do it once a week, maybe you do it twice a week, but try to utilize this tool to understand how is my energy actually evolving? Over time. Can you track it? When you track it, maybe you find out that, you know, it's always around eight or nine, or it was only last week due to the exam or, but when you track it, you get more insights. And you might also understand, you know, maybe it's one or two dimensions, you know, consistently being low. Then you also know what to do, you know, where to actually intervene and, you know, where to actually invest some time in doing something. But thank you for playing along. Thank you for giving me some answers on the energy here. And let's, let's see what we can do about that. Because ideally, we would like it to be a bit higher, knowing that it's difficult to always be, you know, on 15 or 16. We actually call the 16, the sweet 16. That's the sweet spot we like people to be. But of course, if you have to high perform, if you are working in an environment where you need to do a presentation or if you do go to the exam or if you play a football game as a football player, whatever you're doing, when you need to peak, you need to be, you know, as high as possible. So maybe make sure that, you know, try to understand how you can increase the scores and also especially closer to exams and other peak periods where you need to be the best version of yourself. So let's see what we can do about exactly the, you know, energy when we talk about energy. So, so when we talk about the different dimensions of energy management, as I mentioned, the bottom dimension is what we call the physical energy. This is where we talk about elements such as, and you can see here, how it's positioned in the model. This is where we talk about dimensions such as nutrition, movement, sleep, and breath. So all of these dimensions, they matter when we talk about physical energy. So how you eat, how much you eat, when you eat matters, how much you exercise, you know, the type of exercise you do, the quality of your sleep, the amount of your sleep, the type of your sleep. And how, lastly also, how you breath and how you utilize oxygen, actually, to support your system in both recovering and having as much energy as possible. What I would like to do on each of these dimensions is just to give you a couple of examples on what we can do to build more physical energy. So when we talk about the physical dimension, I would like to highlight six things. And I know that this list is not exhaustive. There can be more things to add. But one of the things I'd like to highlight is the amount of sleep. What we know from a lot of research is that we need to sleep between seven or nine hours a day, depending on who you are and what you have been doing the day before. Sleeping too little or sleeping too much may increase your risk of several health conditions. So the first question you can ask yourself is, how much am I sleeping? We know that a lot of people are sleeping too little, right? So, you know, there are so many things going on and we have our phones with us in bed and all of those elements that are, you know, somehow impacting the quality of our sleep. Besides the amount of sleep, we also know the sleep routines, they matter. So a good advice here. And these are advice. These are research-based advice. You can try to work with them, try to understand them and see how you can make sense of them. And what I'd like you to do is actually make sure that you have a pen and a paper by your side so you can start to write down some notes. Because in the end, then you can somehow consolidate all your notes and find out, you know, then what do I, what am I actually motivated to do something about. So the sleep routines, you know, something around sleeping the same time every day and with the same routines. So making sure that, you know, whatever works for you, if you like to do some stretching exercises or if you like to have a, you know, a cup of tea before going to bed. If you would like to read a book. But try to make sure that you actually decrease things like artificial lightning from telephones, from iPhones, from iPads and et cetera. Make sure that you are, you know, preparing your brain to shut down in recovery mode. So you can have a better sleep and you can get down to the, to the, to the, to the sleep quality that you would like. The third thing I'd like to highlight is around nutrition. I'm not going to tell you what to eat and how to eat and stuff. I'm just going to tell you one thing that I know is important. When you eat, try to eat real wholesome food. You know, I don't, you can, you can be vegetarian or you can be non-vegetarian or either vegan. We know that, you know, there are, there are different paths to healthy food for many people. What I'd like to, to at least advocate here is one, eat wholesome, real food, you know, cut out the processed food. Two, be attentive to the calorie intake. You know, how much calories you get per day. The fourth thing I'd like to highlight is intermittent fasting as a, as a thing you could try out. I am doing that. I have been doing that for a year now and it works for me. I'm not, I'm not, I'm not eating from 8 p.m. until 12 o'clock around lunchtime. And, and what it does to me is that in the beginning it was a bit difficult. I was a bit hungry initially, but after a couple of days, even after a couple of weeks, I was, you know, I, I, I thought I have done, been doing this the whole time. And it makes me more focused because there are less, I would say, insulin peaks in my system and my blood sugar is more stable. And what we know from research is that this has impacts on things like longevity. So living a healthy, longer life, because we know that things happen, good things happen to our body, to ourselves. And, and, and both, you know, we have higher insulin sensitivity and we also reduce inflammation. So maybe this could be something you would like to try out. Then of course, training, you know, you find out how it works for you. I know you are busy with all the things you need to, to, to do and to, to, you know, to cope with, but try to not, you know, jeopardize your training, focus on it, you know, keep it in mind and prioritize it. And if you don't have too much time, you can do things like what we call micro training, which is maybe do seven minute workouts from time to time. If you know that you don't have, you know, 45 minutes, then you know, seven minutes, five minutes is better than zero minutes. And the last thing I'd like to highlight here is the breathing. Make sure that you breathe all the way down instead of just in the shallow breathing. So maybe with me, let's try just four deep breaths together to see how it actually impacts you in the moment. So together with me, and hopefully you're now sitting in a place where this is doable, but together with me, breathe in. All the way down, down to your diaphragm, down, down to the belly, keep it there, and then breathe out with your mouth. With your mouth. In with the nose. Hold it. And out with your mouth. And let's do one more here. Maybe you are even struggling to get the first breath all the way down because you have been used to having it a bit shallow for the whole day. This will require some practice. It will require a moment where you are actually now letting your system know that it's okay. I'm fine. The thing is, the breath and the rhythm of our breath is also sending signals to our nervous system that something is either not wrong or something is wrong. So the deeper the breath, the more relaxation it sends out to the system. So now I just gave you a couple of examples of things you could do a bit more of in order to increase your physical energy. Maybe some of them you already do and maybe some of them has inspired you to do something different. And again, note them down. Make sense of them in your own context so we can come back to it later. So the next one I would like to highlight is the emotional energy. As you can see here, we are now moving a bit up in the pyramid. So this is also of course important. And they relate to each other because if my physical energy is low and if I, and I know this for myself, if I'm tired, if I haven't been sleeping enough, I know it will also impact my mood. So they are all of course interconnected and we need to understand that. But if we just look at the different elements of emotional energy, we know that the different areas that is building emotional energy are things like EQ, which is emotional intelligence. Things like relationships, joy and relaxation and self-compassion. So in other words, how I cope with my emotions and other people's emotions, how I cope and build relationships, how I prioritize and invest time in doing things that make me happy and relaxed. And also how I exert self-compassion, self-care and self-attention, self-love. These matters, these things together can help us build better emotional energy. What I'd like to highlight first is some work by good people out there. So Paul Ekman, etc. They've done some studies on the nature of emotions. Trying to understand are there any emotions, are there universal emotions out there that people no matter where in the world they are from, they can relate to. And emotions that also have somehow kind of an embodied facial expression. And we know that from a lot of studies, some say there are five universal emotions, six, seven. Ekman says there are six. And he says the emotions that are universal for all are anger, fear, happiness, sadness, surprise and disgust. And then many people tell me when I show them this, wow, but there are only like only one that is positive, which is happiness. And I don't see it that way. They all play a role. They all give us real life data on something we need to be aware of. The question is not whether, you know, we have a lot of happiness versus a lot of anger or fear. Fear is how we can balance them, how we can cope with them, how we can regulate our emotions and how we can make sense of them in order to conduct ourselves in a more constructive way. So, for example, being fearful, you know, doesn't have to be a bad thing. Maybe the emotion is there to tell you that something is wrong. But of course, if that emotion is dominating you too much, then there might be something you need to be aware of. It might be something you need to adjust and regulate. Or if you feel too sad the most of the time, then we are talking a bit about diagnostic elements like depression and so forth. So what we need to understand is how am I actually able to cope with these emotions and regulate them on an ongoing basis. And how I'm also able to understand other people's emotions when I see them, interact with them and talk with them. So I would like to show you this because when we talk about positive and negative emotions, when we talk about high energy and low energy, we know that as human beings, we are somehow engaged in different energy zones at any given time. So if you have a lot of positive emotions with high energy, that's maybe where we are in the zone of performance. If we have positive emotions but a low energy, that's where we are in the zone of recovery. Sometimes we find ourselves with low energy and negative emotions, which is absolutely normal, then we might be in the realm of, you know, what we call in this model burnout. It doesn't mean that you're burning out. It means that you are in the zone where you are feeling exhausted, sad, drained, maybe even hopeless. So these are just buzzwords to support it. If you have high energy and negative emotion, that's maybe where you're going to survival mode because you need to handle something. You might get angry, frustrated, stressed out and anxious. Why I'm highlighting this model is to help you understand that you cannot be in a single quadrant all the time. You cannot be in performance all the time. You cannot be in recovery all the time. If you're in burnout too much time, then you need to seek some help. If you're also in survival mode, then you also need to seek some help to regulate yourself. What I want to tell you here is that it is normal to move from quadrant to quadrant based on the context and the things that you're experiencing. And it's absolutely okay from time to time to feel a bit, you know, drained or to feel a bit stressed out, angry or frustrated. But, you know, it's like a wrecking ball. It cannot stay over there. It has to also move to the other side. And what we also need to know, and I wish we learned about this in school. This is from developed by Aaron Beck in the 60s and is a model on cognitive behavioral therapy. Basically, it's from clinical psychology. And the model tells us that our emotions and our thoughts and our behaviors are connected. They call it the cognitive triangle. So, in other words, when you're out there, when you get a bit worried about an exam or about a job interview or whatever it is that you are facing, then this might impact your emotions. It might even impact your behavior. You might, you know, become a bit more passive. You don't want to maybe want to go out to see friends that weekend. Understanding the interconnections between these elements can help you better understand, you know, what is actually happening with me? Why is it happening and what can I do about it? And if you only try to solve, you know, negative thoughts with thinking about this stuff, we might get stuck. So, we need to understand that we can actually act ourselves out of, you know, either emotions or thoughts and vice versa. So, these things are connected and understanding this can help you release yourself and free yourself from whatever that you feel stuck in. What I would like to ask now is, because in the slide I showed a couple of slides ago with the four themes, I also mentioned joy and relaxation because we know this is important. What I would like to ask you now is what makes you happy? So, this is an exercise that I would like you to make. Reflect a bit upon what makes you happy. And the way you're going to do this is that you're going to take a pen and a paper and if that's too far away, you can even open a Word document on your computer and write it. But I would like you to write down all the things that make you happy on a piece of paper or in this document. And I'll give you one minute to do so. And after that minute, I would love for you to see if you can share one of the two of these things in the chat with us. But for now, with some music in the background, I would like you to write down the things that make you happy. That makes you happy. Thank you. Thank you. Thank you. All right. So, thank you Emma for sharing with us in the chat and if somebody else would like to do so, that could be also quite nice. But Emma says here that, you know, exercising and being with family and friends is something that makes you happy. The point here with this exercise is basically to let you know that there are things that makes you happy. And the question is, on that golden list in front of you, how much time do you invest in these things? How often do you do them? And if you feel that you are a bit disconnected to them, ask yourself, what can I do to start prioritizing them? Whether it be in exercising, reading the newspaper in the weekend, hiking in the mountains and so forth. So, golden list in front of you, utilize it and help yourself become even more happy going forward. So, what can you do on the emotional energy? And I'm aware of time here and making sure that we will have time for the other dimensions as well. So, basically I'll just go through them a bit quicker than before. So, first of all, start accepting your emotions. Whatever you feel, I know it might be a bit difficult, start accepting them. If you start to fight the emotions, they will take out more mental energy in a negative way. Prioritize social contact. If you, for some reason, feel that you are not necessarily lonely, but you are drifting away from important people in your life, you don't see them as much as you want, do something about it. It's the most important thing. It is to invest in the social relations. Be kind to yourself. The third one. Find out what is nice for you. How do you relax? How do you recharge? Do it. Prioritize it. Invest it. If you want to, if you had a plan to do something and you suddenly feel like, I actually don't feel like going out in two weeks time from now with these friends, be true to yourself. Let them know in good time that you actually feel different about it. Or, again, as I mentioned before, social contact is important. So, if you feel that good for you is to be with other people, but you have an exam that you are preparing for and you spend too much time on that, then maybe, you know, turn down the ambitions a bit in order to be with those people that are important for you. Find out what works for you. Do fun stuff. From the list you just made, do fun stuff. Prioritize it. Do it. We also know that when we start to appreciate the things in our lives that are good, we can also start to rewire our brain. So, try to be aware of, you know, a thankful diary. Maybe after each day, from time to time, if not every day, then a couple of times a week, you write down the three things that you are happy about happened today. In this way, you can start to look at what you appreciate rather than what you don't appreciate. And then the last one, be kind to others. Be kind to others when they don't expect it. Practice altruism. It is really something that works. What we'll do now is move forward to make sure that we have time for the other dimensions. And the next one is mental energy. And as I mentioned before, the mental energy is around the focus. Our ability to be, you know, be here in the moment and to focus and be present and have the capacity to take the right decisions. To, you know, to activate our prefrontal cortex to be more, you know, on top of things from a more pragmatic, rational perspective. The areas for building that is things like focus, you know, focusing on a single task at any given time. It's presence, which is around being, you know, being in the room, being with the surroundings and going with the flow rather than being, how to say, absent. And, for example, focusing on your phone. It is about creating the right circumstance for you to make the right decisions and be better at problem solving. And to also, you know, have the best opportunities and abilities to adapt to circumstances and be cognitive flexible. Of course, if you are, see it a bit like a water tank. If it's already, 100% is your capacity. If 30% is already taken from low physical energy or bad sleep or lack of exercise and 30% is already full because of, how you say, you know, dysfunctional relationships or difficulties in navigating with your own emotions. Then you have only 40% left in the water tank to actually be present, be focused and be cognitive flexible. And, you know, it becomes more difficult and you will rather quicker feel a kind of depletion. So, this is about, you know, look a bit like this. I like this analogy around the phone and the battery. If we have two iPhones and one iPhone has eight apps open and one iPhone has only one app open, which one do you think will deplete its battery the quickest? You got it right. The one with the eight apps open. The more things we have going on at the same time, the more do we drain ourselves. So, be aware of, are you creating circumstances for you to have more, better and more focused energy for longer periods of time? Although, otherwise, maybe you start, you need to start multitasking, single tasking more and multitasking less. And another thing we can do something about is try to train our ability to focus on the things we can do something about. I like this model because it tells us a bit about what we are in control of and what we are not in control of. So, in the middle we have the circle of control, which is all the things that we can directly do something about. Then we have the circle of influence, the middle layer, which is around the things that we cannot necessarily control directly, but influence. And then the last thing is the circle of concern, the things that we cannot do anything about, but basically our concerns. And if we are spending too much time in the outer layers, then we are also spending a lot of energy on things we can't do anything about, and it will also eventually deplete us. So, focus on what you can control, which are the things closest to the center of this model. What you can do to build more mental energy is to do things like working on one thing at a time. So, prioritizing single tasking versus multitasking. Maybe when you do studies, read for exams, do work, you can try out the Pomodoro technique if you haven't already done it. It's basically where you work focused in 25 minutes with no distractions. You remove your phone and everything, maybe even remove the notifications in your Outlook app. And then you work. And after 25 minutes, you have a break, a five-minute break, and then you continue in a couple of rounds, and then you hold a longer break after four rounds. Pomodoro means tomato in Spanish, and it's actually because they use a tomato to, you know, like we use in Denmark, we use an egg to count, you know, how long time things have gotten in the kitchen before, you know, all these digital devices. And the Pomodoro is basically the one that he's actually counting the minutes on. Then we, around importance and around tasks, prioritize the important things first. Personally, I can sometimes have a tendency to do things that, maybe the easy things first, because then they're out of the way. And then the important stuff are not neglected, but they have less time to be given attention. So be aware of that. You know, what are the most important tasks? Is it reading this article, or is it doing this work, or is it being with this friend right now? What is the most important thing for me? What gives me the most impact and value? Do that first. Meditation, number four. Practice your ability to be present. Practice your ability to regulate your emotions in a different way. To just be. When you do that, it's like strengthening a muscle. The more you practice it, the easier it becomes for you to be more present with your surroundings and being able to focus on one single task at any given time. Take breaks. When we are walking around, we are shifting environments. We are, you know, going to lectures. We are reading articles. We are being with friends. We're exercising. We maybe have a student job. We have our phones on us at the time. Even when we bring it to the toilet. When do we give our brain a break? When? Not, we need to do it much more. So take breaks. Take active breaks to make sure you don't deplete. To make sure you don't get, you know, run down with no energy. And the last one, the sixth one here is try new stuff. To expand your mind. To build a growth mindset. And to actually increase your ability to adapt to things and to increase your cognitive flexibility. When you try new things, you're challenging yourself. When you're challenging yourself, someday you will master it. And then you're also learning to look at things from different perspectives. So try them out. It is actually quite efficient. With that in mind, we're moving now to the last dimension. Hopefully you have been inspired to look at things from new perspectives. You have hopefully also gotten some inspiration on what you can do more about when you go, you know, after this session. So practicing it already tomorrow on a beautiful Saturday coming up here. The last one is spiritual energy, which is around, you know, purpose, intensity and strength of our energy. The areas for building that is purpose. You know, do I do something meaningful? Am I, the second one is balance. Am I in balance? The third one is altruism. Do I give something to the world and to the people around me? And the fourth thing is, do I grow on a, you know, on a continuous basis? The first thing I'd like to ask you is in your own life, are you a driver or are you a passenger? Which is your locus of control? Do things happen to you because you impact them? Or do they happen to you because of outer circumstances? If you use sentences like, I can determine my future. Look what I do and what I can do. I make things happen. Then you have an internal locus of control. This is a model developed by Julian Roder. If you, in the contrary, say, you know, you know, why does everything happen to me and there's nothing I can do about it? Or why even bother because it's already predetermined? Then you have an external locus of control. And then you're not a driver in your own life. Then you're a passenger in your own life. If you, if you want to be a driver, you need to install an internal locus of control and believe that you have an impact and that you can actually change things. So this is, you don't need to answer now. Just think about it. What am I? Am I a driver, internal locus of control? Or am I a passenger, external locus of control? So are you responsible for your own success or is it external forces like luck that determines the outcome in your life? What I'd like to have you reflect on, and we don't have the time to do the exercise properly in the way that we fill it out because it will take some time. But I'm also here only to actually ignite some kind of inspiration in you when it comes to this. I would like to ask you two questions, you know, rhetorically around, you know, how important do you consider different areas to be in your life? So for example, when it comes to studies and work, how important are studies and work in your life? One, very, not much. Ten, very much. Family, one, not much. Ten, very much. And so forth. And just, just, just, you know, just scan it. Just think about it. How important are these in your life? Personal health, social life, life happiness. And the next question I would like to ask you is, how much energy and engagement have you invested in the same areas over the six last months? This is not about how important you believe they are. It's rather on how much time and energy you've invested in them. Same five areas, so studies and work, family, personal health, social life, and life happiness. And maybe you find out that you know that you're spending and engaging with them very much similar to the importance that you have rated them. And maybe you find out that you're actually not super much aligned. So in the sense that you spend much more time on the things that are less important to you. So for example, personal health, because you don't have time to sleep properly or to train, then you, you believe it's important. It's a nine or ten importance, but you're only rated five or six. Then there's a discrepancy. And that gap needs to be understood. And my invitation to you is do something about it. What you can do to build more spiritual energy, and we are getting close to the end here, is try to define your bigger why. You know, how can you make the world a better place? What is important to you? And are you doing anything that serves a bigger purpose? What are your values? Do you know what your values are? Have you defined the top five values? Are you maybe living by them? So for example, if curiosity is a value or helpfulness is a value or, let's say, career ambitions or presence. Are you living a life that allows for these values to take up time and to be an active part of your life? Third, are you activating your strengths? If you are very good at being with people, if you are relationally strong, but you find out that what you are getting, potentially working with in the future, is not with people, but rather with documents. Are you then actually putting yourself up for success? What are your strengths? Do you know them? And are you also trying to design a life where these strengths, they will play an active and important part of that life? Be selfless. So I told you also before, be self-compassionate. Love yourself. Do good things. And I still mean that. But you can still also be selfless from time to time. Do charity work. Do volunteer work. We know from research studies that people that are happy, they are also altruistic. They give to people. They give to the society. So the question is, how can you do that? Are you doing that? Fifth, grow yourself. Are you challenging yourself? Are you getting out of your comfort zone? Are you expanding your battery? Are you expanding yourself? And what do you need to do to grow even more? Growing yourself also increases the spiritual energy. And the last one is being balanced. Understanding how you're spending your time, what you need to make sure that you're more in balance. Because we know that if you're doing, if you're only investing all your energy in one arena or two domains or arenas in your life, then it will not be sustainable. Find out what is important for you. Make sure that everything that is important for you has space, has room, and is accommodated in your system, in your life. Find out how does it look like today on the balance and what can you do to increase and strengthen that. So the last minute, I would like to invite you to just, you know, thank you so much for joining. And let me know what inspired you today and what are you also inspired to change after today. I will look at the chat and have a look at that. Otherwise, I will just wish you a very nice weekend. And I hope that some of these somehow makes you a bit more curious to explore within yourself. Have a very nice weekend and please share in the chat and bye-bye. Bye.