Chapter 3-management

new brain

- Intentional, rational, thoughtful mind - conscious choice of how to behave rather thank react to a situation out of fear or other strong emotions - higher order thinking

Developing your stress management competencies

- Seek and destroy key resources of stress - find meaning and support - meditate and manage your energy - find a work-life balance

work-life balance

1) discover what matters most 2) plan what matters most 3) Act in accordance with what matters most

7 steps to confronting a bully

1) document everything 2) confront bully 3) seek support 4) do your job well 5) take care of yourself 6) go to the top 7) don't perpetrate the cycle

Guide to self-management

1) empty your head 2) decide the next action 3) get organized 4) perform a weekly review 5) do it

Other techniques to overcoming procrastination

1) maximize your prime time 2) just get started 3) use deadlines

Time management techniques

1. Remember Your ABC's 2. Follow the 80/20 Rule 3. Do a Daily Review and Look-Ahead 4. Do One Thing at a Time 5. Keep a To-Do List

Basic principles of self-management

1. clarity of mind 2. clarity of objectives 3. an organized system

Time management matrix

A tool that divides activities into four quadrants: important, not important, urgent, not urgent.

self-management

Ability to engage in self-regulating thoughts and behavior to handle difficult or challenging situations

Bottom-up strategy

Analyzing the details of what you are actually doing right now— then building a system to manage these activities

negativity bias

Describes how our minds react more quickly and more strongly to perceived bad things rather than good things

Type B behavior

Experience less conflict with others and a more balanced lifestyle

Stress

Is an individual's physiological, mental, and emotional response to external stimuli that places physical or psychological control when important outcomes are at stake

Type A behavior

Patterns includes extreme competitiveness, impatience, aggressiveness and devotion to work

procrastination

Refers to a delay in starting or competing an intended task or course of action when is may have negative consequences

Time management

Refers to techniques that enable you to get more done in less time and with bettet results, you will be more relaxed, having more time to enjoy work and life

Metacognition

The ability to observe and think about your own thinking and assert some control over your cognitive processes

Higher-order

Thinking process is called metacognition

How To Overcome Your Procrastination

Visualization: occurs when you create a vivid picture to your mind of the action you desire Targeted self-talk: is a repeated intentional mental statement that is directed towards yourself

Yerkes-Dodson Stress Curve

stress up to a certain point challenges you and increases your focus, alertness, efficiency, and productivity. After that point, however, things go downhill quickly and stress compromises your job performance, your relationships, and even your health. Another interesting finding is that too much stress inhibits learning and flexibility.

Old brain

•habitual, automatic, stimulus-driven part of brain •Unconscious impulses, fears, emotional drives and lifelong habits •Lower level; automatic thinking