How to
More Effectively
Manage
Your Stress
and
Your Time
Produced and Presented by:
Donna Rynda
Owner & Training Consultant
Make It Matter!
Session Objectives …
 Explain how stress management can affect





time management
Name the four free ways to reduce our
stressful tension
Identify the two vitamins critical for
handling daily stresses
Complete a stress-management team quiz
& a time-management self- assessment
questionnaire
Recite the 10-word question that proactive
time managers ask themselves throughout
the day
List the Five P’s that can block effective
time management
Stress Management
=
Time Management
(and vice versa)
Is This Stress?
Instructions: Check all the situations that you would consider to be stressful.
 Waiting in traffic
 Waiting for the birth





of a child
Playing a baseball
game
Watching a baseball
game
Getting fired
Getting promoted
Shopping for
Christmas gifts
 Unwrapping






Christmas gifts
Running a red light
Going to jail
Finding out you’re
adopted
Finding out you’re a
millionaire
Fighting with your
spouse
Making up with your
spouse
What Is Stress?
STRESS:
Our ____________
responses to __________
pressures.
(aka: the __________)
Eustress = ___________
stress
Distress = ___________
stress
Action of any kind
causes stress.
Stress _________ energy!
It is a natural and
____________ life force.
Research has
proven that …
Dealing with stress in a
negative manner
can actually
demoralize us -- and
_______ our health.
Dealing with stress in a
positive manner can
energize us -- and
________ our health.
The
Stress Test
The Four Free Ways
to
Reduce Stressful Tension:
 B___________
 L___________
 W________
 W_________
Laughter is the
Best Medicine!
According to
American Health Magazine –
“When laughter bursts, your
metabolism picks up, muscles
get massaged and
neurochemicals stream into
the blood. You feel relaxed.
And you’ve raised your guard
against depression, heart
disease, and pain.
Researchers now believe that
laughter empowers the
immune system as well.”
The Four Factors
of Stress Management:
Relaxation T____________
D______
E__________
Support S______________
***********************************
Foods That
Invite Stress
Foods That
Fight Stress
_____________________________
Can we really
manage time?
“No way! No matter what you do,
you really cannot m_______ time.
You can’t slow it down
or speed it up.
All you can do is control
how you s_______ it.”
-- Mark Ellwood
President of Pace Productivity
How Wisely Do I
“Spend” My Time?
0 = rarely; 2 = sometimes; 4 = often
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Do I write “to-do” lists?
Do I prioritize my “to-do” lists according to which items have the
highest payoff for me?
Do I finish all the items on my “to-do” list on a daily basis?
Do I update – in writing – my professional and personal goals?
Is my desk clean and organized?
Do I put everything in its place?
Do I effectively deal with interruptions?
Can I easily find items in my files?
Do I practice assertive/confident communication skills?
Do I allow myself quiet time during which I can work
undisturbed?
Do I deal effectively with long-winded callers?
Do I focus on preventing problems?
Do I make the best use of my time?
Do I meet deadlines with time to spare?
Do I practice punctuality in regards to work, meetings, and
professional events?
Do others know the best times to reach me?
When I’m interrupted, can I return to my work without losing too
much momentum?
Do I do something every day to move me closer to my longrange professional and/or personal goals?
Can I relax during my free time without worrying about work?
Do I do my most important work during my peak energy hours?
Do I begin and finish projects on time?
Can others carry on most of my responsibilities when I’m
absent from work?
The Question ALL Proactive
Time Managers Ask Often:
What is the b____ u____ of
my time r_____ n____?
The Five P’s
that
Block Time Management
*************************************
BLOCK #1
P_______________
Procrastination:
 Use a “_____” list – and update it on a
regular basis.
 Implement the “Swiss cheese”
__________ to those big
projects/assignments.
 Tackle the __________ and/or
unpleasant tasks first.
 Just do it!
Focus on ________ tasks rather than
finishing them. Take that first step!
 Reward ________ when the job is
(finally) done.
The Five P’s
that
Block Time Management
*************************************
BLOCK #2
P_______ D___________
Procrastination
Paperwork
Disorganization:
 Organize your ______ area and
your _______.
An organized workplace has been proven to
reduce stress and increase productivity.
 Make it easy for you (and/or your colleagues) to
______ what you want when you want it by
__________ everything back in its place.
 Fat ______ waste _______.
The Five P’s
that
Block Time Management
***********************************
BLOCK #3
P______ T______
Paperwork Disorganization
Procrastination
Phone Trauma:





Discover the best times to _______
_______ and let them know the best times
to _____ _____.
Would an _____ be more time-efficient?
Return calls during your ______ productive
times. It takes very little _________ to
return calls and/or answer questions.
Stand ___ when ______ on the phone. A
recent study proved that the brain’s
processing speed increases as much as
20% while standing!
Answer your phone with this question:
“Hello – ____ may I help you?”
The Five P’s
that
Block Time Management
************************************
BLOCK #4
P_____ D______
Phone Trauma
Paperwork Disorganization
Procrastination
People Drop-Ins:




When people arrive to interrupt your
schedule, _____ them at the ______ and
talk outside your ________.
When time is an issue, _______ your
priority and make an ___________ for a
future meeting.
Stand ___! Visits don’t last long this way.
Get rid of extra ______ in your office. You
can always _____ one from somewhere
else when necessary.
The Five P’s
that
Block Time Management
***********************************
BLOCK #5
P___ P______
& P_________
People Drop-Ins
Phone Trauma
Paperwork Disorganization
Procrastination
Poor Planning
and Prioritization:





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The key to being proactive is to plan
____ ________.
Plan your _____; _____ your plan. If
you _____ to plan, you plan to ______.
If you can’t _________ it, then you can’t
_________ it!
The single, greatest strategy in effective
time management is to ___________ in
relation to __________.
Prioritize your projects and ______ on
those that will matter the most to the
most people!
Throughout the day, ask yourself:
“What is the _____ _____ of my time
_____ _____?”
Control vs. Non-Control
*********************************
What I
can’t control:
What I
can control:
“While we cannot
direct the wind,
we can adjust
the sails.”
-- author unknown