Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. Upper Saddle River, NJ All rights reserved. Online PowerPoints to accompanyCornerstone: Discovering Your Potential, Learning Actively, and Living Well 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. Upper Saddle River, NJ All rights reserved. CHAPTER FOUR 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. Upper Saddle River, NJ All rights reserved. CHAPTER 4 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. Upper Saddle River, NJ 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. Upper Saddle River, NJ 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. Upper Saddle River, NJ 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, mad, 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. Upper Saddle River, NJ 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. Upper Saddle River, NJ 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. Upper Saddle River, NJ 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. Upper Saddle River, NJ All rights reserved. WHAT “TYPE” ARE YOU? n 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 Hard time being productive after 5:00 PM n Impossible to concentrate after 10:00 PM n Loves 8:00 AM classes

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. Upper Saddle River, NJ 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. Upper Saddle River, NJ 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 stress = Distress

Cornerstone: Discovering Your Potential, Learning Actively, and Living Well, 5e Sherfield, Montgomery, & Moody © 2008 Pearson Education, Inc. Upper Saddle River, NJ 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. Upper Saddle River, NJ All rights reserved. TYPES OF STESSORS 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. Upper Saddle River, NJ 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 “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. Upper Saddle River, NJ 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. Upper Saddle River, NJ All rights reserved. JUST FOR FUN !! Character Illustration by Christian O’Brien