Stress and Time Management
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1 Stress and Time Management You will always find time for what is most important in your life Anna Ebers Fulbright PhD candidate
2 So many hats, so little time Student Spouse Friend Son/daughter GA Chair of a brownie - baking club
3 Practical exercise: a to do list Create a to do list
4 Urgent vs important Important Not important Urgent Crisis Deadlines Pressing Issues Do it Interruptions Many popular activities Delegate it Not Urgent Relationship building Personal development Planning & preparation Plan to do it TV Time wasters Drop it
5 Manage your time to reduce your stress! Gazzilion Productivity = Output / Input You have 0 control over the stressors, yet we have 100 % control over response. What do highly productive people do?
6 10 ways for better time management and less stress 1. Trash perfectionism 2. Beat procrastination 3. Set priorities 4. Work backwards 5. Keep a time log 6. Learn to say no 7. Use time saving techniques 8. Find creative solutions 9. Multitasking vs multi-focusing 10. Work in intervals
7 1. Trash perfectionism Unrealistic expectations Pursue excellence not perfection Strive for success Don t stress over what is beyond your control. Solution: set realistic and reachable goals
8 2. Beat procrastination Procrastination is a habit
9 2. Beat procrastination Do the worst tasks first and reward yourself What makes you put off the task? Fear? Identify & eliminate your distracters: FB, checking news, watching all football games of the season
10 3. Set priorities Identify your priorities Plan around priorities Set boundaries Explain why You might have a hundred things coming at me but only ten are truly important.
11 4. Work backwards Goals to milestones to tasks Marathon in Oct Run half-marathon in Sept Start a running routine on Friday
12 5. Keep a time log What s opposite to procrastination? How much you are working on high priority tasks? Are you working on low priority tasks? Identify your own rituals Streamline: , news Time: use it or lose it
13 6. Learn to say no 7. Use time saving techniques: skimming and power reading 8. Find creative solutions: pool resources, hire someone, use technology
14 9. Multifocusing STRESS & PRESSURE
15 9. Multitasking
16 10. Work in intervals
17 10. Work in 60 to 90 minute intervals
18 10 ways for better time management and less stress 1. Trash perfectionism 2. Beat procrastination 3. Set priorities 4. Work backwards 5. Keep a time log 6. Learn to say no 7. Use time saving techniques 8. Find creative solutions 9. Multitasking vs multi-focusing 10. Work in intervals
19 But what If I am still stressed???!!!
20 Coping strategies with STRESS Unhealthy Healthy Smoking - Exercising Drinking alcohol - Relaxing Overeating - Practicing good nutrition Using drugs - Doing recreational activities Withdrawing - Managing your time well Blaming - Getting advice from experts
21 Exercising Archbold & other SU gyms Late Night at the Gym Tennis, Ice Skating, Swimming Healthy Mondays: Mo & Fri Try out a new sport this semester!
22 Relaxing Yoga Late night at the Gym Meditation & Hendricks Meditation SU counseling center Free massages on the Quad Take a bath!
23 Recreation Slutzker Center: Orangue Dialogue for Peace international.syr.edu GSA/GSO events Gym events: rafting, skiing, fun runs Finger Lakes, Thousand Islands
24 Nutrition & sleep Increase intake of fruits & veggies, decrease intake of caffeine and sugar, drink water! Keep a regular sleep/wake schedule Farmers market Syracuse COOP
25 Getting advice from experts ESF Office of Student Wellness and Support Heather Rice SU Counseling Center SU Phychological Services 24-hour National Graduate Student Crisis Line (1-800-GRAD-HLP)
26 Thank you for your attention! Contact: Anna Ebers
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