Stress Management
Managing Time
Here is a short list of time management tips. For a more detailed examination of your time management techniques, see the list developed by Dr. Carole Goldberg.
Quick Time Management Tips
- Record your appointments and daily schedule in a planner, calendar, or PalmPilot.
- Keep a “to-do” list so that you can check off tasks as you complete them.
- Focus on high priority tasks and reschedule less important matters.
- It’s okay to say “no.” Set boundaries with others when they request your time and participation.
- Get enough sleep! Your academic performance will be impaired after an “all-nighter.”
- Schedule a block of time every day to relax (or do nothing.)
- Leave time in your schedule for the inevitable unexpected situations.
- Pad your schedule; e.g. if you think that a task will take two hours, schedule three hours.
- If you don’t have a computer or calendar software, try a web-based personal calendar from Yahoo!, Excite, etc.
Dr. Carole Goldberg's Time Management List
Organization
- Purchase an organizer or a planner and use it.
- Identify the job and tools you may need to accomplish it.
- Set up a work space that is quiet and comfortable.
- Be sure you have everything you need before you begin.
- Make note of your “best” time of the day and plan to address the most important tasks at that time.
- Be disciplined about distractions. Plan your own breaks.
- Be systematic. Follow a plan.
- Put things away when you are done. Better yet - clean as you go!
General Tips
- Take work with you when you might have to wait.
- Give yourself permission to do nothing from time to time.
- Tie a irksome activity to one you are sure you will do.
- Reward yourself for getting things done or completing unpleasant activities.
- Don’t waste time on decisions that involve equally attractive or inconsequential alternatives. Flip a coin.
- Whenever possible, finish one thing before starting another.
- Create a metaphor for the task.
- Listen carefully – be sure you understand what is being communicated and what is expected.
- Don’t clutter your focus with other demands – crunch time is not the time to start that diet or exercise program, organize your shelves, or clean your room.
Planning
- Identify the job to be done.
- Think through the steps before beginning the assignment.
- Evaluate the best way to complete the task.
- Set realistic goals.
- Make a daily schedule.
- Create a realistic weekly schedule.
- Make an overall plan – outline the tasks.
- Evaluate how you spend your time.
- Do not plan more than you can do – almost everything takes longer than you think.
- Leave time for unplanned/unscheduled activities.
Procrastination
- Explore the emotions involved in procrastination.
- Recognize the fantasies connected to the task to be accomplished.
- Evaluate the avoidance or avoidance techniques.
- Count the cost.
- Confront negative beliefs.
- Look for hidden rewards such as the satisfaction of tasks accomplished.
- Put worry aside – worrying will hinder your success.
- Start small – complete minor tasks first – acknowledge every success.
- Start early – give yourself plenty of time.
- Double your resistance.
- Recognize “good enough” – perfect is subjective.
Self-Knowledge
Do you ...
- Have trouble saying “no”?
- Know what works for you?
- Ignore your own stress symptoms?
- Rush through tasks and end up doing them again?
- Let personal problems invade your work time?
- Make yourself anxious?
- Delay making decisions?
- Begin an important assignment when you’re tired or hungry?
- Take on too much and criticize yourself for not getting it done?
