time and stress management - oregon.gov
TRANSCRIPT
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Time and Stress Management
District Training WeekFebruary 2021
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Housekeeping• Please mute your microphone and/or telephone.• The session will be recorded.• Feel free to ask questions at any time via the chat
box or verbally.• Reference materials available on ODA website.
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What stresses you out?
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Three Types of Stress
1. Situational
2. Physical
3. Emotional
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Situational Coping Strategies• Organization• Personal Vision• Supportive Relationships• Daily Rituals
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Physical Coping Strategies• Eat Well & Exercise• Rest & Sleep• Goals
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Emotional Coping Strategies• Build Self Esteem• Develop Assertiveness• Communicate Expectations• Rest, Sleep, & Exercise
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Difficult SituationsThree Phases
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ChangePhase One
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AcceptPhase Two
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LeaveChange Three
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Ten Tips for Creating Balance(From Patricia Hutchings)
1. Water2. Breathing3. Music4. Silence5. Journaling
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Top Ten Tips for Creating Balance(From Patricia Hutchings)
6. Gratitude Lists7. Service Work8. Breaks9. Inspirational Reading10.Touch Points
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What don’t you have time for?
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I have all the time there is.
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WhatWhenHow
Just Say No!
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What• Green Light Work: It must be done. You
were hired for this. 80-90%• Yellow Light Work: It must be done. You
weren’t hired to do this. 10-15%• Orange Light Work: It must be done. You
may be competent at it, but not uniquely qualified. 5%
• Red Light Work: May not have to be done and not what you were hired for. 0%
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Find Your Prime Time
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When• Morning: Decision making and intellectually
challenging tasks. You are most alert.
• Early Afternoon: Avoid mentally challenging tasks requiring short term memory and quick thinking. Energy levels dipping.
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When• Late Afternoon: Concentrate on reflective
and creative tasks. Energy levels at their lowest.
• Evening: Routine or repetitive work. Energy levels are recovering.
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Every day.Before anything else.Answer this question.
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What do I need to accomplish today for this
to be a successful day?
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Yes, make a“To Do” List.
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(And a Master”To Do List”)
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Delegate and Prioritize• Use the Green, Yellow, Orange, & Red
system to decide what to do yourself and what to delegate/assign to others.
• Prioritize and Schedule.
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Prioritizing when everything is a priority!
Paired Comparison Process1. List the tasks you need to do.2. Compare two at a time: A-B, A-C, A-D, B-C,
B-D, C-D.3. Ask: “If I could only do one of these tasks,
which one would I do?” Note answer for each task for each comparison.
4. Task with most “this one” is your highest priority, etc.
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Scheduling• Schedule the right task for the right time.• Schedule Q-Time – Do not disturb.• Schedule email time if email is a problem.• Schedule your lunch –Do not disturb.
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Just Say No!• No multitasking• Informational vs. Collaborative Meetings• Q-Time – Do Not Disturb• No Red Light Tasks• What else can you say no to?
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Questions?
Eric NusbaumOperations Specialist
oregon.gov/oda
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The End