Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. Online PowerPoints to accompanyCornerstone: Discovering Your Potential, Learning Actively, and Living Well Concise Fifth Edition Robert M. Sherfield Rhonda J. Montgomery Patricia G. Moody

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. CHAPTER FIVE PRIORITIZE: Planning Your Time and Reducing Stress CORNERSTONE: Discovering Your Potential, Learning Actively, and Living Well

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. CHAPTER 3 OBJECTIVES This chapter can help you: Make an effective “to do” listMake an effective “to do” list Utilize a priority check-off systemUtilize a priority check-off system Understand the procrastination cycleUnderstand the procrastination cycle Overcome procrastinationOvercome procrastination Manage your time more effectivelyManage your time more effectively Identify the stressors in your lifeIdentify the stressors in your life Understand how stress affects your body and memoryUnderstand how stress affects your body and memory

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. FACTS ABOUT TIME FACTS ABOUT TIME n Few people have enough time n Everyone has all there is to have n Time cannot be stockpiled n Time flows at a fixed rate n The real issue of time is not how much you have, but what you do with it

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. Facts About Time n During your working years (age 20 to 65), you spend an average of: 16 years sleeping16 years sleeping 2.3 years eating2.3 years eating 3.1 years doing housework3.1 years doing housework 6 years watching TV6 years watching TV 1.3 years on the telephone1.3 years on the telephone –Why is it that some people get so much more done than others?

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. Do You Have What it Takes To Get it Done? n You can’t control time, but you can control yourself. Self Discipline: the ability to teach yourself how to get things done when things are not going so well. It involves:Self Discipline: the ability to teach yourself how to get things done when things are not going so well. It involves: –Changes in your thoughts and behaviors, the ability to accept responsibility, and inner strength or willpower You may want to get home and watch TV, but may have to tell yourself “NO!”You may want to get home and watch TV, but may have to tell yourself “NO!”

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. What is Free Time? n We all say “I’ll do it when I have some free time” What does that really mean?What does that really mean? –Free time is time you reward yourself with when you have completed your required tasks. –Free time does NOT mean putting off tasks

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. WHAT “TYPE” ARE YOU? n Feel lethargic in the morning n Schedule classes after 10:00 am n Feel down around 5:00 pm n Pull “all-nighters” n Wake up and spring out of bed n Accomplish little after 5:00 PM n Cannot concentrate after 10:00 PM n Loves 8:00 AM classes Complete Figure 5.2Complete Figure 5.2

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. Do You Know How to Say No? n “No, I am sorry, I can’t do that” is usually hard to say, but the most effective phrase when it comes to time management. Have you ever found yourself regretting having agreed to something?Have you ever found yourself regretting having agreed to something? By learning to say “no” to some things you can begin to say “yes” to others.By learning to say “no” to some things you can begin to say “yes” to others.

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. Simplify Your Life n 12 Ways to Simplify Your Life Page 122Page 122

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. REASONS FOR PROCRASTINATION n Superhuman expectations and being a perfectionist n Fear of not knowing how to do the task n Lack of motivation and inability to find internal motivation n Fear of failing or the task is too hard n No real plan or goal for task completion

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. THE PROCRASTINATION TRAP 1. You begin thinking about the project 2. You convince yourself that you are working on it 3. You determine you are already too behind to do a good job 4. You feel anxious and angry 5. You decide to give yourself a little break 6. Your break becomes extended 7. You remember the project and begin the cycle again

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. n Figures 5.4 and 5.5

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. n Do you know where your time goes?

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. HOW DO YOU SPEND YOUR TIME? For one week, record how you spend every fifteen- minute block of time. Evaluate your daily log to see how you can improve the use of your time.

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. LEADING TIME WASTERS LEADING TIME WASTERS n Friends who show up unexpectedly n Television and telephone n Trying to get organized n Being distracted by equipment n The weather n A messy house or residence room n A hobby or pleasure activity n Procrastination

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. FACTORS THAT CAUSE PROCRASTINATION n Complexity of the material being studied n Interest level n Noise or other interference n Hunger or thirst n Sleep deprivation n Social environment n Study environment n Ambiguity

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. STRESS n Mental and physical wear and tear on your body as a result of everyday life n Good = Eustress n Bad = Distress n Figure 5.10 on page 136

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. “TO-DO” LIST CATEGORIES n Must do n Need to do n Fun stuff n Rank each task in each list

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. PHYSICAL SIGNS OF STRESS n Headaches n Fatigue n Dry mouth n Impotence n Coughs n Insomnia n Depression n Muscular tension, pain n Abdominal pain, diarrhea n Hypertension, chest pain n Heartburn, indigestion n Menstrual disorders n Loss of appetite n Suicidal tendencies

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. TYPES OF STRESSORS Situational Change in physical environmentChange in physical environment Change in social environmentChange in social environmentPsychological Unrealistic expectationsUnrealistic expectations HomesicknessHomesickness FearFearBiological Hormonal changesHormonal changes Weight loss/gainWeight loss/gain Change in physical activitiesChange in physical activities

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. STRATEGIES FOR DEALING WITH STRESS n Adjust your attitude n Maintain a positive attitude n Use relaxation techniques n Let minor hassles go n Take a break n Practice “seat aerobics” n Get enough rest and sleep n Address one issue at a time n Ask, “Will this really make a difference?” n Learn to say NO

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. CHAPTER REFLECTION n Make a “to-do” list each evening n Include time for friends and joy n Avoid procrastination—just do it! n Lose the “superhuman” perfectionist n Delegate when possible n Plan your days and weeks n Take time to relax n Decompress when overwhelmed

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. All rights reserved. To-Do List n Create a To-Do List. Follow it and report back next week.