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

Presented byPresented by

Elisa ParamoreElisa Paramore

Student Support Services CounselorStudent Support Services Counselor

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What is Time Management ?What is Time Management ?

According to Wikipedia, time managementAccording to Wikipedia, time management includes includes tools or techniques for tools or techniques for planning and and scheduling time, time, usually with the aim to increase the usually with the aim to increase the effectiveness and/or and/or efficiency of personal and corporate time use. efficiency of personal and corporate time use.

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What Does Planning Your Time What Does Planning Your Time Involve?Involve?

Planning involves determining what you want to Planning involves determining what you want to achieve and how you intend to go about achieving itachieve and how you intend to go about achieving it

Planning gives you a chance to spend your most Planning gives you a chance to spend your most valuable resource in the way you choosevaluable resource in the way you choose

As you plan, be sure to include all aspects of your lifeAs you plan, be sure to include all aspects of your life

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Step One: Monitor Your TimeStep One: Monitor Your Time

Monitor how you currently use your time by Monitor how you currently use your time by using a weekly schedule that list all waking using a weekly schedule that list all waking hours in 15 minute increments hours in 15 minute increments

Record everything that you do during the Record everything that you do during the periods you are awake, including eating, getting periods you are awake, including eating, getting ready for work or school, etc.ready for work or school, etc.

Build a semester planBuild a semester plan

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What is a Semester Plan?What is a Semester Plan?

Begin your semester plan by blocking out class time and other Begin your semester plan by blocking out class time and other timed commitmentstimed commitments

The best time to develop your semester plan is during the second The best time to develop your semester plan is during the second week of classes. By this time, professors should have provided week of classes. By this time, professors should have provided you with detailed requirements of the course as well as your first you with detailed requirements of the course as well as your first assignment. By this time, you should be able to determine the assignment. By this time, you should be able to determine the amount of workload for each course in a more realistic manneramount of workload for each course in a more realistic manner

Keep this schedule in a prominent place so that you have access Keep this schedule in a prominent place so that you have access to it dailyto it daily

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Step Two: Create a To-Do listStep Two: Create a To-Do list

Brainstorm and write down all tasks you want to Brainstorm and write down all tasks you want to complete in the next week as well as the next daycomplete in the next week as well as the next day

Estimate the amount of time it will take you to complete Estimate the amount of time it will take you to complete each task on your to-do lists. Then add up the amount each task on your to-do lists. Then add up the amount of time needed to complete all of your tasks, and of time needed to complete all of your tasks, and compare it to the amount of unscheduled hours in the compare it to the amount of unscheduled hours in the day. This will allow you to see how much time you day. This will allow you to see how much time you need to do everything versus how much time you have need to do everything versus how much time you have to get everything doneto get everything done

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To-do list, con’tTo-do list, con’t

Rate each task by priority as either A, B or CRate each task by priority as either A, B or C– Tasks rated “A” are high priority and include Tasks rated “A” are high priority and include

activities such as class time, and other fixed activities such as class time, and other fixed commitmentscommitments

– Tasks rated “B” are mid level priority, or tasks that Tasks rated “B” are mid level priority, or tasks that can be postponed another daycan be postponed another day

– Tasks rated “C” are low level priority, or tasks that Tasks rated “C” are low level priority, or tasks that don’t require immediate attentiondon’t require immediate attention

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A, B, and C Rated Activities, con’tA, B, and C Rated Activities, con’t

Once you have rated all tasks, schedule time Once you have rated all tasks, schedule time during the next day to complete each “A” rated during the next day to complete each “A” rated taskstasks

All “B’ and “C” rated tasks can be done All “B’ and “C” rated tasks can be done randomly during the day when you are not ready randomly during the day when you are not ready to start another “A” rated taskto start another “A” rated task

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Examples of A, B and C Rated TasksExamples of A, B and C Rated Tasks

““A” rated tasks include assignments that are A” rated tasks include assignments that are due, appointments or class timedue, appointments or class time

““B” rated tasks include those tasks that are B” rated tasks include those tasks that are important but are not necessarily due at a important but are not necessarily due at a particular timeparticular time

““C” rated tasks include tasks that do not have C” rated tasks include tasks that do not have to be completed at a specific time and can be to be completed at a specific time and can be postponed until another daypostponed until another day

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Steps of a To-do List, con’tSteps of a To-do List, con’t

Cross completed tasks off of your to-do list. This Cross completed tasks off of your to-do list. This can be viewed as a reward and a visible can be viewed as a reward and a visible reminder of your diligencereminder of your diligence

Don’t panic or berate yourself for completing Don’t panic or berate yourself for completing more “C” tasks during a day than “A” just more “C” tasks during a day than “A” just calmly return to the “A” listcalmly return to the “A” list

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7 Strategies to Reduce Procrastination7 Strategies to Reduce Procrastination

Make each task meaningful by writing down all the benefits of Make each task meaningful by writing down all the benefits of completing each task labeled “A”. Look at the benefits in terms completing each task labeled “A”. Look at the benefits in terms of how each “A” task relates to your short, mid- and long term of how each “A” task relates to your short, mid- and long term goalsgoals– Be specific about the reward to be gained by getting each task Be specific about the reward to be gained by getting each task

donedone Break big tasks into smaller ones you can complete in 15 minutes Break big tasks into smaller ones you can complete in 15 minutes

or lessor less– Divide long reading assignments into 2 or 3 page sections- Divide long reading assignments into 2 or 3 page sections-

make a list of the sections and cross each of them off as you make a list of the sections and cross each of them off as you complete them so that you can see your progresscomplete them so that you can see your progress

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7 Strategies, con’t7 Strategies, con’t

Write an intention statementWrite an intention statement

– If you have a term paper that you are having a problem If you have a term paper that you are having a problem getting started on, you might write “ I will write down a list 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 of at least 10 possible topics by 9 P.M. and will reward myself for doing this by _______.”myself for doing this by _______.”

Learn to just say “No”Learn to just say “No” If you find yourself pushing what started out as a high priority 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 “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 it all- if you realize you don’t really intend to do it, stop telling yourself that you willyourself that you will

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7 Strategies, con’t7 Strategies, con’t

Tell anyone who will ask if you completed a certain task of your 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 intentions to get it done by a specific time or someone who will suggest ways you can get it donesuggest ways you can get it done

Reward yourself for completed tasks, but make sure the reward is Reward yourself for completed tasks, but make sure the reward is something you will withhold from yourself if the task does not something you will withhold from yourself if the task does not get doneget done

Do what needs to be done when it needs doingDo what needs to be done when it needs doing– ““Don’t put off until tomorrow, what you can do today!”Don’t put off until tomorrow, what you can do today!”

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Time Management TechniquesTime Management Techniques for Studying for Studying

Determine when to studyDetermine when to study– Study 2 hours for every hour spent in a particular classStudy 2 hours for every hour spent in a particular class– Study difficult subjects first because these will require the Study difficult subjects first because these will require the

most creative energy most creative energy – Use times of peak energy to study depending on whether you Use times of peak energy to study depending on whether you

are a early morning person or a night owlare a early morning person or a night owl– Use waiting time wisely by studying while you are waiting Use waiting time wisely by studying while you are waiting

for an appointmentfor an appointment– Include time for review of previously learned materialInclude time for review of previously learned material– Schedule study time for a course as close to time you attend Schedule study time for a course as close to time you attend

the course as possiblethe course as possible

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Techniques for Studying, con’tTechniques for Studying, con’t

Set up a specific area to study in to help train your body to get Set up a specific area to study in to help train your body to get ready for studying when you enter that placeready for studying when you enter that place– Don’t study while in bedDon’t study while in bed– Use the library as a place to study- the lighting, noise level, Use the library as a place to study- the lighting, noise level,

and materials located there make it a perfect place to studyand materials located there make it a perfect place to study Make agreements with housemates about study timeMake agreements with housemates about study time Include short breaks during study sessions- a 10 minute break Include short breaks during study sessions- a 10 minute break

between subjects or after 50 or 60 minutes of studying is between subjects or after 50 or 60 minutes of studying is reasonablereasonable

Use distributed learning and practice- study for 1 course for an 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 hour a day over the course of 3 days rather than 3 hours in one single daysingle day

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Why Distributed Learning WorksWhy Distributed Learning Works

Even after you stop studying, your mind continues to learn for a Even after you stop studying, your mind continues to learn for a short time. short time.

Studies also indicate it reduces mental fatigue and keeps you Studies also indicate it reduces mental fatigue and keeps you working at top efficiencyworking at top efficiency

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Techniques for Studying, con’tTechniques for Studying, con’t

Get off the phoneGet off the phone Call ahead to find out information concerning information you Call ahead to find out information concerning information you

are seeking to avoid wasted trips and timeare seeking to avoid wasted trips and time Avoid noise distractions by turning off the TV and radioAvoid noise distractions by turning off the TV and radio Notice how others misuse your time- if avoiding the people that Notice how others misuse your time- if avoiding the people that

do this isn’t practical, tell them you need to concentrate on what do this isn’t practical, tell them you need to concentrate on what you are doingyou are doing

Be generous when estimating time needed- it is better to Be generous when estimating time needed- it is better to overestimate the amount of time needed for a project or studying overestimate the amount of time needed for a project or studying for a test than it is to underestimatefor a test than it is to underestimate

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Techniques for Studying, con’tTechniques for Studying, con’t

Plan carefully to eliminate worry and frustration- if you Plan carefully to eliminate worry and frustration- if you plan your study time well enough you will have an plan your study time well enough you will have an easier time relaxing when you are not studying so that easier time relaxing when you are not studying so that you can relax and have funyou can relax and have fun

Leave room for fun and relaxation- your mind and body Leave room for fun and relaxation- your mind and body need this as much as your mind needs proper amounts need this as much as your mind needs proper amounts of study time- if you plan well, you will have enough of study time- if you plan well, you will have enough time for both studying and relaxingtime for both studying and relaxing

Don’t’ skimp on sleep or proper nutrition- if you find Don’t’ skimp on sleep or proper nutrition- if you find yourself doing either, or both, on a regular basis re yourself doing either, or both, on a regular basis re evaluate your priorities and make the needed changesevaluate your priorities and make the needed changes

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Tips for Reducing StressTips for Reducing Stress

Avoid simultaneous life changes- starting college is stressful Avoid simultaneous life changes- starting college is stressful enough, so try to avoid other additional changes such as enough, so try to avoid other additional changes such as marriage, etc.marriage, etc.

Eliminate stressors if possible- for example quit a stressful part-Eliminate stressors if possible- for example quit a stressful part-time job and try to find one that is less stressful, try to find time job and try to find one that is less stressful, try to find alternate living arrangements if a roommate is causing stress, or alternate living arrangements if a roommate is causing stress, or seek help in a course that is causing stress due to lack of seek help in a course that is causing stress due to lack of understandingunderstanding

Establish a daily routine- this will eliminate the need for Establish a daily routine- this will eliminate the need for numerous daily small decisionsnumerous daily small decisions

Accentuate your accomplishment- stop and recount all of the Accentuate your accomplishment- stop and recount all of the tasks you have successfully completed in a weektasks you have successfully completed in a week

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Stress, con’tStress, con’t

Avoid added stress- when you find you are under more stress Avoid added stress- when you find you are under more stress than usual, tighten up your time schedule more so that will than usual, tighten up your time schedule more so that will accomplish all that you need to do when you need to do itaccomplish all that you need to do when you need to do it

Get involved with campus activities- doing this provides a Get involved with campus activities- doing this provides a valuable way to release tension and take your mind off of valuable way to release tension and take your mind off of working all of the timeworking all of the time

Seek knowledgeable advice- seek counseling from college Seek knowledgeable advice- seek counseling from college counselor and it may even provide information on relaxation counselor and it may even provide information on relaxation techniques techniques

Get physical- exercise often releases tension, promotes feelings Get physical- exercise often releases tension, promotes feelings of well-being and improves self-concept- as little as 30 minutes of well-being and improves self-concept- as little as 30 minutes per day can have these effectsper day can have these effects

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Stress, con’tStress, con’t

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

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Stress, con’tStress, con’t

Eat nutritious meals- both strength and endurance are affected by Eat nutritious meals- both strength and endurance are affected by diet- consuming large amounts of snack foods versus real meals diet- consuming large amounts of snack foods versus real meals may produce fluctuations in blood sugar which can lead to may produce fluctuations in blood sugar which can lead to illness- during stressful periods reduce sugar, caffeine and empty illness- during stressful periods reduce sugar, caffeine and empty calorie foodscalorie foods

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ConclusionConclusion

In order to manage your time effectively, it is important to In order to manage your time effectively, it is important to remember to do the following things:remember to do the following things:

- monitor the way you are now spending your time- monitor the way you are now spending your time

- prioritize tasks on your daily and weekly To-Do lists- prioritize tasks on your daily and weekly To-Do lists

- practice effect study techniques- practice effect study techniques

- reduce stress when possible- reduce stress when possible

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Thank You for Your ParticipationThank You for Your Participation

I hope this information has given you some useful tips on how to I hope this information has given you some useful tips on how to effectively manage your time and stress level. If you have any effectively manage your time and stress level. If you have any suggestions for future seminar topics, please see Hannah Yohn or suggestions for future seminar topics, please see Hannah Yohn or another Student Support Services staff member. another Student Support Services staff member.

If you are viewing this workshop online, please come by Student If you are viewing this workshop online, please come by Student Support Services, Malone Hall 116, and complete an Academic Support Services, Malone Hall 116, and complete an Academic Seminar Evaluation form, so that we may have documentation of Seminar Evaluation form, so that we may have documentation of your program participation. You may also submit this form your program participation. You may also submit this form online.online.

https://forms.troy.edu/forms/dothan/sss_Academicseminarevaluation.html