Chapter 3: Management

Important Stress Management Competencies

1. Managing the sources of stress 2. Finding meaning and social support 3. maintaining a healthy lifestyle 4. Meditation 5. Energy management 6. Finding balance between work and personal life

80/20 rule (Time Management technique)

20% of your activities and effort produce 80% of your results. Example: if you have ten items on your to-do list it's likely that 2 out of those items will turn out to produce more value than the other eight put together.

Use Deadlines (Overcoming Procrastination)

A deadline is an effective way to get yourself started on a task.

Just Get Started (Overcoming Procrastination)

A good way to get started is to choose a tiny piece of the task that is within your comfort zone.

Targeted Self-Talk

A repeated intentional mental statement that is directed toward yourself.

Higher Order Thinking (Metacognition)

Also known as the new brain. The ability to observe and think about your own thinking and assert some control over your cognitive process.

Stress has positive aspects.

Can help motivate people to accomplish more.

Basic Principles for Self-Management

Clarity of mind, clarity of objectives, and an organized system. (Helps you achieve all the things you need to do.)

Type A

High energy people, impatience, devotion, to work, and competiveness. Likely to have more stress-related illnesses.

Maximize your prime time (Overcoming Procrastination)

High energy time for accomplishing important, demanding, or dreaded tasks.

Stress

Individual's physiological, mental, and emotional response to external stimuli that place physical or psychological demand on the individual and create uncertainty and lack of personal control when important outcomes are at stable..

Old Brain

Lower level thinking (automatic). Non-conscious, your habits.

Visualization

Occurs when you create a vivid picture in your mind of the action you desire.

Main reason people procrastinate

One of the primary reasons people put things off is because of some degree of anxiety associated with the task.

Visualization & Targeted Self-Talk help...

Overcome your procrastination

Type B

People who live with less stress unless in high stress situations.

Quadrant 1 (Time management matrix)

Tasks that are both urgent and important. Ex: handling crises

Quadrant 3 (Time management matrix)

Tasks that are important but not urgent. Ex: Planning and prioritizing

Quadrant 4 (Time management matrix)

Tasks that are neither important nor urgent. Ex: Surfing internet for no reason

Quadrant 2 (Time management matrix)

Tasks that are urgent but not important. Ex: checking emails

Self-Management

The ability to engage in self-regulating thoughts and behavior to handle challenging situations.

Time Management

Using techniques that enable you to get more done in less time and with better results, be more related, and have more time to enjoy your work and life.

Remember your ABCs (Time Management technique)

Using the ABCDE system will help you discipline yourself to do the "A" task first. The "A" task is something that is highly important. This system should be a list of "Next Actions" in order for most important to least important.

Procrastination

a delay in starting or completing an intended task or course of action when the delay may have negative consequences.

Negativity Bias

term used in psychology to describe how our minds react more quickly and more strongly to perceived bad things than to good things.