Time and Stress Management Teaching and Learning Excellence Centre

Time Management

Goal Identification Identify both long term and short term goals in both your personal and academic life (Goal Setting Worksheet) Example: Academic Goal: Complete assignment by end of Easter break; Personal Goal: Finish clearing the weeds in time for summer Personal Goals can also be linked to Academic Goals: ‘Organise a night out with friends for when I finish assignments’/ ‘Save money for spa treatment for finishing exams’ Identify obstacles that could be a hindrance to you reaching your goals Keep focused by recognising the consequences (positive and negative of not working towards goals): ‘If I do not get this assignment done, I will not be able go to the spa with friends’ / ‘...’will lose some of my grade for late submission’

Productivity and Procrastination

Make use of software and apps such as FocusWriter Break tasks such as essays down into small chunks and check off as you go: Paragraph 1  Set a fake deadline Take regular SHORT breaks. Avoid taking long stretches of time away unless it is scheduled Weight your work and PRIORITIZE If you say ‘Yes’, do it straight away

168 Rule ALWAYS plan ahead Set aside time to sit down at the beginning of your week to PLAN IDENTIFY time remaining Break this time down into SMALL chunks Create a TIMETABLE Include ALL activities Be REALISTIC: If you are not a morning person then don’t commit to a 7am start Make your timetable WORK for you OVERESTIMATE time spent doing tasks REVIEW time management method. Is it working? Why/ Why not?

Stress Management

Ask yourself: Is it worth it? Stress Can Lead To: Burnout Increased Procrastination Health Issues Forgetfulness Concentration Problems Sleep Disruption Ask yourself: Is it worth it?

Combat Stress By: Taking time out for exercise Eating a well-balanced diet Avoid excessive stimulants (too much caffeine) Sleep well Before going to bed, get ready for the day ahead If stress is keeping you from sleeping, keep a journal and write down stresses, close your journal and go to bed. Sometimes just acknowledging stress can alleviate it Identify triggers Schedule leisure time with friends Learn to say ‘NO’

ALWAYS REMEMBER! Affirmations (Worksheet) Take time out to relax without stimulants such as television by scheduling time for controlled breathing exercises (In-Class Exercise) DO NOT STRESS ABOUT STRESS! PUT YOUR STRESSES INTO PERSPECTIVE REMIND YOURSELF THAT YOU ARE IN CONTROL AND TAKE IT BACK REMEMBER THAT TIME WILL PASS AND YOUR STRESSES WILL TOO ASK FOR HELP! ALWAYS REMEMBER!