Time management and Productivity SCOPE SCORE Sessions, APRM18 Karan Parikh What is stress? Stress ● Body response to changes ● An everyday fact of life ● Not necessarily bad ○ Acute vs. Chronic stress Stress reactions ● Fight or flight ● Stress hormones Symptoms of stress • ↑ pulse rate • ↑ blood pressure • ↑ blood cholesterol • headaches • cold fingers and wet hands • lateness • fatigue • loss of sleep • avoidance • substance abuse • lack of concentration • procrastination • irritability • depressive mood and more… Burnout “What started out as important, meaningful and challenging work becomes unfulfilling and meaningless.” Resilience → Burnout 1. Energy → Exhaustion 2. Compassion → Cynicism 3. Efficacy → Ineffectiveness Maslach, et al. Ann Rev Psychol, 2001; 52: 387-422 Stress vs. burnout • STRESS: over-engagement; when emotions are over-reactive and the demeanor is one of anxiety or hyperactivity. • BURNOUT: disengagement; when emotions are blunted, and the demeanor is one of depression, detachment, helplessness or hopelessness. Stress sources ● Your environment ● Your body ● Your thoughts Prevention ● ● ● ● Job training Job (re)design Open, supportive attitude and behaviour Strategic Planning Stress Management Resilience strategies Time management Relaxation techniques Coping (= resilience strategies) ● ● ● ● ● ● ● Recognise Time management and prioritising One thing at a time Food Exercise Relaxation Develop support systems Stress Management Resilience strategies Time management Relaxation techniques 8 Common Time Management Mistakes Mistake #1 Failing to keep a To-Do List and organize the work Task management • ToDoist • Google Keep • Any.Do • Wunderlist • HabitRPG Task management • Planners • Post-its • Whiteboards • Bullet journal Project management Organise – structuralize – create overview • Asana • Trello • Microsoft Onenote • Evernote • Workflowy Email • • • • Labels Stars Tasks Sortd •Boomerang •Inbox pauze •Checker plus Mistake #2 Not setting personal goals Setting Goals Setting Goals Mistake #3 Taking on too much or thriving on busy LEARN TO SAY Multitasking Mistake #5 • Multitasking can reduce your productivity by 40%! • It always takes time to set oneself into a new task and constantly switching between tasks wastes time. Mistake #4 Failing to manage distractions How to • Inbox Pause • StayFocused or StrictWorkflow • Phone to silence (do not disturb mode) • Put phone in another room Mistake #5 Not Taking Breaks Tips Tips Mistake #7 Procrastination DON’T! Mistake #8 Not prioritizing How to prioritize Stress Management Resilience strategies Time management Relaxation techniques Relaxation techniques • Relaxation is not difficult • Focus on relaxing and ignore all distractions • Create the right setting • Quiet without disturbance • Preferably with a soft light • Preferably lie down full-length Relaxation techniques • Main ingredient • Breathe slowly and deeply from the abdomen • If you breathe slowly using only the upper chest, this can actually add to your feelings of anxiety! • Imagine to let all your worries and tensions go • Continue for about 3-4 minutes RECAP
