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Stress Management - Chapter 11

PHED Lecture

Stress Management

on 4 January 2013

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Transcript of Stress Management - Chapter 11

Chapter 11 Times & Life Management - Select a time management technique that will work for you
- Identify time wasters
- Prioritize to gain control of your time
- Overcome procrastination
- Reduce your stress by being more efficient and effective Student Objectives Time and Life management Time management is really about managing our self and our life What is Time Management? Time – the occurrence of events in sequence

Management – the art of controlling

Time management – the art of controlling the sequence of events in our lives Time and Stress Our stress levels are directly related to how much control we feel over events and situations in our life

Men versus women

What about children? Planning for Control Planning - the act of bringing future events into the present so appropriate control can be applied Pareto’s Law 80% of the potential value can be achieved from just 20% of the effort

One can spend the remaining 80% of effort for relatively little return Source: Time, 177(4), January 31, 2011: 15. Maybe Others, But Surely Not Me 75%—Percentage of time that is taken up by socializing, recreation, and sleeping during American students’ first two years of college; only 7% is used for studying. FYI Methods of Time Management Ask yourself these four crucial questions:

What are my highest priorities?

Of my priorities, which do I value the most? What can I do about my highest priorities in the days and weeks to come?

When, during the week, will I do these things? Three effective methods:

ABC123 Prioritized Planning

Quadrant Planning

Lifebalance ABC123 Prioritized Planning First, dedicate 15 minutes each day to thoughtful planning

Phase I: Make a list Phase II: Give a value to each item on the list, using ABC
A –Tasks that must be done today
B – Tasks that should be done today
C – Tasks that could be done today Phase III: Prioritize again using 123
Next to all the A’s, number these items in order of importance, then the B’s, then the C’s Human tendency is to skip the most valuable and important things (A items) and move to the items that are easier, more fun, or less demanding (B and C items) 106 students completed questionnaires that measured:
Their use of time
Feelings about their use of time
Attitudes and preferences about planning The Time of Your Life Research Highlight Results:
Older students and those experiences role overloads perceived themselves as less competent

They value and enjoy their use of time less than other students The Time of Your Life Research Highlight Source: “Time Use, Time Management and Academic Achievement Among Occupational Th erapy Students,” by A. Henry, C. Costa, D. Ladd, C. Robertson, J. Rollins, and L. Roy, Work: A Journal of Prevention, Assessment and Rehabilitation, 6 (1996): 115–126. The use of time management was related to academic achievement The Time of Your Life Research Highlight Quadrant Planning First Things First

Answer the following questions:

Am I doing the right things?

Am I doing things right? Urgency versus Importance Urgent – those things demanding our attention in the moment

Important – those things that would make a difference in the long-run Quadrant 1:
Urgent and Important

Pressing Problems
Urgent Meetings
Important, procrastinated items Quadrant 2:
Important, not Urgent

Values Clarification
Relationship Building
True Recreation
Empowerment Quadrant 3:
Urgent, not Important

Some mail, reports
Some meetings
Proximate, pressing matters
Some popular activities Quadrant 4:
Not Urgent, not Important

Some phone calls
Time wasters
“Escape” activities The 4 Quadrants: Quadrant Planning in Action Step 1: Quadrant 2 Questions

What do I want to be, do, and contribute in my life?

What three or four things are most important to me?

What are my long-range goals? Which relationships are most important to me?

What are my main responsibilities?

What contributions would I like to make?

What principles do I value? What feelings do I want to experience in life?

How would I spend the coming week if I were to have only six months to live? Step 2: Identifying Roles

List your roles and then go back and ask to the Quadrant 2 questions for each role

Select quadrant 2 goals for each role. What is the most important thing I can do in the role today or this week to have the most positive impact in my life? Step 3: Sharpen the Saw

Taking time to sharpen your saw can dramatically aff ect the level of accomplishment you feel in your life. Step 4: Evaluate – How Did I Do?

Integrity – the ability to carry out a worthy decision after the emotion of making the decision is passed Lifebalance Promotes a balance of purposeful planning and a healthy mix of going with the flow Keys to Creating Balance Simplifying

1. Will it matter in ten years?
2. What do I need more of in my life?
3. What do I need less of?
4. How can I make this simpler? 1. Family 2. Doing What Really Matters: 3. Self Spend 5 minutes each day, before writing down any plans or schedule, deciding on the single most important thing you can do that day for your family, professional development, and yourself Don’t Just Do Something – Sit There! Commit to stop everything and spend at least five minutes doing nothing but thinking

Our best ideas usually come during times when our thinking has slowed and we aren’t concentrating on anything in particular Balancing Attitude Balancing our attitude involves considering both the destination and the journey

Hot air balloons versus jets Antiplanning – the attitude of setting goals and being firm about where we want to go but at the same time being flexible on how we get there Serendipity The quality that allows a person to discover something good while seeking something else

The Three Kings of Serendipity The Keys to Serendipity Be working toward something

Be aware, alert, and observing things to realize the so-called “happy accidents” that occur as we are on our way to our original goal Schedule Splitting Draw a line down the middle of your daily planning page

- Left side is for traditional planning
- The right side is filled in at the end of the day with those unanticipated needs, unforeseen opportunities, and unexpected moments that come up during the day

Be strong and fixed on the destination, but be creative and flexible on the route Gaining Serendipity Slow down

Welcome surprises

Enjoy the journey

Hold “Sunday Sessions” FYI Source: Serendipity of the Spirit, by R. Eyre (Salt Lake City, UT: Homebase Publishers,1988), pp. 61–64. Gaining Serendipity Simplify and set your own standards

Make goals without plans

Add playfulness and humor each day

Take risks and follow your feelings FYI Procrastination The avoidance of doing a task that needs to be accomplished Styles of Procrastination
Crisis Makers
Overdoers Take study breaks Time Tip Tips for Overcoming Procrastination Turn elephants into hors d’oeuvres
Avoid cramming
Manage your time zappers
Work hardest during your “best times” of the day
Keep an activity log Enjoy the process
Reward yourself
Let some things go undone Include:
Time of day
Time spent doing activity
What you are doing Time Log LAB Analyze how you can you use your time effectively
Most productive time of day?
Time zappers?
Evidences of styles of procrastination? Time Log LAB One specific thing you can do to more effectively manage your time?
Most important insight gained from this activity? Time Log LAB Lifebalance is an approach to time and life management that blends planning with spontaneity

Serendipity is part of Lifebalance and allows a person to discover something good while seeking something else Key Points Procrastination is a habit that interferes with effective time management

Activity should not be mistaken for achievement

Time management is more about self-management that about managing time Key Points
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