Manage Your Time and Stress Level, Don’t Let Them Manage You!

1. Manage Your Time and Stress Level, Don’t Let Them Manage You! Presented by Elisa Paramore Student Support Services Counselor

2. What is Time Management ? • According to Wikipedia, time management includes tools or techniques for planning and scheduling time, usually with the aim to increase the effectiveness and/or efficiency of personal and corporate time use.

3. What Does Planning Your Time Involve? • Planning involves determining what you want to achieve and how you intend to go about achieving it • Planning gives you a chance to spend your most valuable resource in the way you choose • As you plan, be sure to include all aspects of your life

4. Step One: Monitor Your Time • Monitor how you currently use your time by using a weekly schedule that list all waking hours in 15 minute increments • Record everything that you do during the periods you are awake, including eating, getting ready for work or school, etc. • Build a semester plan

5. What is a Semester Plan? • Begin your semester plan by blocking out class time and other timed commitments • The best time to develop your semester plan is during the second week of classes. By this time, professors should have provided you with detailed requirements of the course as well as your first assignment. By this time, you should be able to determine the amount of workload for each course in a more realistic manner • Keep this schedule in a prominent place so that you have access to it daily

6. Step Two: Create a To-Do list • Brainstorm and write down all tasks you want to complete in the next week as well as the next day • Estimate the amount of time it will take you to complete each task on your to-do lists. Then add up the amount of time needed to complete all of your tasks, and compare it to the amount of unscheduled hours in the day. This will allow you to see how much time you need to do everything versus how much time you have to get everything done

7. To-do list, con’t • Rate each task by priority as either A, B or C • Tasks rated “A” are high priority and include activities such as class time, and other fixed commitments • Tasks rated “B” are mid level priority, or tasks that can be postponed another day • Tasks rated “C” are low level priority, or tasks that don’t require immediate attention

8. A, B, and C Rated Activities, con’t • Once you have rated all tasks, schedule time during the next day to complete each “A” rated tasks • All “B’ and “C” rated tasks can be done randomly during the day when you are not ready to start another “A” rated task

9. Examples of A, B and C Rated Tasks • “A” rated tasks include assignments that are due, appointments or class time • “B” rated tasks include those tasks that are important but are not necessarily due at a particular time • “C” rated tasks include tasks that do not have to be completed at a specific time and can be postponed until another day

10. Steps of a To-do List, con’t • Cross completed tasks off of your to-do list. This can be viewed as a reward and a visible reminder of your diligence • Don’t panic or berate yourself for completing more “C” tasks during a day than “A” just calmly return to the “A” list

11. 7 Strategies to Reduce Procrastination • Make each task meaningful by writing down all the benefits of completing each task labeled “A”. Look at the benefits in terms of how each “A” task relates to your short, mid- and long term goals • Be specific about the reward to be gained by getting each task done • Break big tasks into smaller ones you can complete in 15 minutes or less • Divide long reading assignments into 2 or 3 page sections- make a list of the sections and cross each of them off as you complete them so that you can see your progress

12. 7 Strategies, con’t • Write an intention statement • If you have a term paper that you are having a problem getting started on, you might write “ I will write down a list of at least 10 possible topics by 9 P.M. and will reward myself for doing this by _______.” • Learn to just say “No” • If you find yourself pushing what started out as a high priority “A” task into the “C” category, ask yourself why you need to do it all- if you realize you don’t really intend to do it, stop telling yourself that you will

13. 7 Strategies, con’t • Tell anyone who will ask if you completed a certain task of your intentions to get it done by a specific time or someone who will suggest ways you can get it done • Reward yourself for completed tasks, but make sure the reward is something you will withhold from yourself if the task does not get done • Do what needs to be done when it needs doing • “Don’t put off until tomorrow, what you can do today!”

14. Time Management Techniques for Studying • Determine when to study • Study 2 hours for every hour spent in a particular class • Study difficult subjects first because these will require the most creative energy • Use times of peak energy to study depending on whether you are a early morning person or a night owl • Use waiting time wisely by studying while you are waiting for an appointment • Include time for review of previously learned material • Schedule study time for a course as close to time you attend the course as possible

15. Techniques for Studying, con’t • Set up a specific area to study in to help train your body to get ready for studying when you enter that place • Don’t study while in bed • Use the library as a place to study- the lighting, noise level, and materials located there make it a perfect place to study • Make agreements with housemates about study time • Include short breaks during study sessions- a 10 minute break between subjects or after 50 or 60 minutes of studying is reasonable • Use distributed learning and practice- study for 1 course for an hour a day over the course of 3 days rather than 3 hours in one single day

16. Why Distributed Learning Works • Even after you stop studying, your mind continues to learn for a short time. • Studies also indicate it reduces mental fatigue and keeps you working at top efficiency

17. Techniques for Studying, con’t • Get off the phone • Call ahead to find out information concerning information you are seeking to avoid wasted trips and time • Avoid noise distractions by turning off the TV and radio • Notice how others misuse your time- if avoiding the people that do this isn’t practical, tell them you need to concentrate on what you are doing • Be generous when estimating time needed- it is better to overestimate the amount of time needed for a project or studying for a test than it is to underestimate

18. Techniques for Studying, con’t • Plan carefully to eliminate worry and frustration- if you plan your study time well enough you will have an easier time relaxing when you are not studying so that you can relax and have fun • Leave room for fun and relaxation- your mind and body need this as much as your mind needs proper amounts of study time- if you plan well, you will have enough time for both studying and relaxing • Don’t’ skimp on sleep or proper nutrition- if you find yourself doing either, or both, on a regular basis re evaluate your priorities and make the needed changes

19. Tips for Reducing Stress • Avoid simultaneous life changes- starting college is stressful enough, so try to avoid other additional changes such as marriage, etc. • Eliminate stressors if possible- for example quit a stressful part-time job and try to find one that is less stressful, try to find alternate living arrangements if a roommate is causing stress, or seek help in a course that is causing stress due to lack of understanding • Establish a daily routine- this will eliminate the need for numerous daily small decisions • Accentuate your accomplishment- stop and recount all of the tasks you have successfully completed in a week

20. Stress, con’t • Avoid added stress- when you find you are under more stress than usual, tighten up your time schedule more so that will accomplish all that you need to do when you need to do it • Get involved with campus activities- doing this provides a valuable way to release tension and take your mind off of working all of the time • Seek knowledgeable advice- seek counseling from college counselor and it may even provide information on relaxation techniques • Get physical- exercise often releases tension, promotes feelings of well-being and improves self-concept- as little as 30 minutes per day can have these effects

21. Stress, con’t • Get adequate sleep- this gives the body and mind time to replenish energy lost – to determine how much you need, consider how much sleep you get each night over a period of weeks to see how your day went in relation to how much sleep you were able to get the night before. Your energy level and mood will be elevated on days that you had adequate sleep, versus days when you did not get adequate sleep-respond to these cues rather than workload or the expectations of others control your schedule

22. Stress, con’t • Eat nutritious meals- both strength and endurance are affected by diet- consuming large amounts of snack foods versus real meals may produce fluctuations in blood sugar which can lead to illness- during stressful periods reduce sugar, caffeine and empty calorie foods

23. Conclusion • In order to manage your time effectively, it is important to remember to do the following things: - monitor the way you are now spending your time - prioritize tasks on your daily and weekly To-Do lists - practice effect study techniques - reduce stress when possible

24. Thank You for Your Participation I hope this information has given you some useful tips on how to effectively manage your time and stress level. If you have any suggestions for future seminar topics, please see Ms. Paramore or another Student Support Services staff member. If you are viewing this workshop online, please come by Student Support Services, Malone Hall 116, and complete an Academic Seminar Evaluation form, so that we may have documentation of your program participation. You may also submit this form online. EXIT