cornerstone: discovering your potential, learning actively, and living well, 5e sherfield,...

Cornerstone: Discovering Your Potential, LearningActively, and Living Well, 5eSherfield, Montgomery, & Moody

© 2008 Pearson Education, Inc.Upper Saddle River, NJ 07458

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Cornerstone:Cornerstone:

Discovering Your Potential, Learning Actively, and Living WellDiscovering Your Potential, Learning Actively, and Living Well

Fifth EditionFifth Edition

Robert M. SherfieldRobert M. Sherfield

Rhonda J. MontgomeryRhonda J. Montgomery

Patricia G. MoodyPatricia G. Moody




CHAPTER FOURCHAPTER FOURPRIORITIZE:PRIORITIZE:

Planning Your TimePlanning Your Timeand Reducing Stressand Reducing Stress

CORNERSTONE:CORNERSTONE:Discovering Your Potential,Discovering Your Potential,

Learning Actively, and Living WellLearning Actively, and Living Well




CHAPTER 4 OBJECTIVESCHAPTER 4 OBJECTIVES

This chapter can help you: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 Understand how stress affects your body and

memorymemory




FACTS ABOUT TIMEFACTS ABOUT TIME

Few people have enough timeFew people have enough time Everyone has all there is to haveEveryone has all there is to have Time cannot be stockpiledTime cannot be stockpiled Time flows at a fixed rateTime flows at a fixed rate The real issue of time is not how much The real issue of time is not how much

you have, but what you do with ityou have, but what you do with it




REASONS FOR REASONS FOR PROCRASTINATIONPROCRASTINATION

Superhuman expectations and being a Superhuman expectations and being a perfectionistperfectionist

Fear of not knowing how to do the taskFear of not knowing how to do the task Lack of motivation and inability to find Lack of motivation and inability to find

internal motivationinternal motivation Fear of failing or the task is too hardFear of failing or the task is too hard No real plan or goal for task completionNo real plan or goal for task completion




THE PROCRASTINATION THE PROCRASTINATION TRAPTRAP

1.1. You begin thinking about the projectYou begin thinking about the project2.2. You convince yourself that you are working You convince yourself that you are working

on iton it3.3. You determine you are already too behind You determine you are already too behind

to do a good jobto do a good job4.4. You feel anxious, mad, and angryYou feel anxious, mad, and angry5.5. You decide to give yourself a little breakYou decide to give yourself a little break6.6. Your break becomes extendedYour break becomes extended7.7. You remember the project and begin the You remember the project and begin the

cycle againcycle again




HOW DO YOU SPEND YOUR HOW DO YOU SPEND YOUR TIME?TIME?

For one week, record how For one week, record how you spend every fifteen-you spend every fifteen-minute block of time. minute block of time. Evaluate your daily log to Evaluate your daily log to see how you can improve see how you can improve the use of your time.the use of your time.




LEADING TIME LEADING TIME WASTERSWASTERS

Friends who show up unexpectedlyFriends who show up unexpectedly Television and telephoneTelevision and telephone Trying to get organized Trying to get organized Being distracted by equipmentBeing distracted by equipment The weatherThe weather A messy house or residence roomA messy house or residence room A hobby or pleasure activityA hobby or pleasure activity ProcrastinationProcrastination




FACTORS THAT CAUSE FACTORS THAT CAUSE PROCRASTINATIONPROCRASTINATION

Complexity of the material being studiedComplexity of the material being studied Interest levelInterest level Noise or other interferenceNoise or other interference Hunger or thirstHunger or thirst Sleep deprivationSleep deprivation Social environmentSocial environment Study environmentStudy environment AmbiguityAmbiguity




WHAT “TYPE” WHAT “TYPE” ARE YOU?ARE YOU?

Lethargic in the morningLethargic in the morning Schedule classes after 10:00 amSchedule classes after 10:00 am Feel down around 5:00 pmFeel down around 5:00 pm Pull “all-nighters”Pull “all-nighters” Wake up and spring out of bedWake up and spring out of bed Hard time being productive after 5:00 PMHard time being productive after 5:00 PM Impossible to concentrate after 10:00 PMImpossible to concentrate after 10:00 PM Loves 8:00 AM classesLoves 8:00 AM classes




““TO-DO” LISTTO-DO” LISTCATEGORIES CATEGORIES

Must doMust do Need to doNeed to do Fun stuffFun stuff

Rank each task in Rank each task in each listeach list




STRESSSTRESS

Mental and physical Mental and physical wear and tear on your wear and tear on your body as a result of body as a result of everyday lifeeveryday life

Good = EustressGood = Eustress Bad stress = DistressBad stress = Distress




PHYSICAL SIGNS OF STRESSPHYSICAL SIGNS OF STRESS

HeadachesHeadaches FatigueFatigue Dry mouthDry mouth ImpotenceImpotence CoughsCoughs InsomniaInsomnia DepressionDepression

Muscular tension, painMuscular tension, pain Abdominal pain, diarrheaAbdominal pain, diarrhea Hypertension, chest painHypertension, chest pain Heartburn, indigestionHeartburn, indigestion Menstrual disordersMenstrual disorders Loss of appetiteLoss of appetite Suicidal tendenciesSuicidal tendencies




TYPES OF STESSORSTYPES OF STESSORS

SituationalSituational• Change in physical Change in physical

environmentenvironment• Change in social Change in social

environmentenvironmentPsychologicalPsychological

• Unrealistic expectationsUnrealistic expectations• HomesicknessHomesickness• FearFear

BiologicalBiological • Hormonal changesHormonal changes• Weight loss/gainWeight loss/gain• Change in physical activitiesChange in physical activities




STRATEGIES FOR DEALING STRATEGIES FOR DEALING WITH STRESSWITH STRESS

Adjust your attitudeAdjust your attitude Maintain a positive attitudeMaintain a positive attitude Use relaxation techniquesUse relaxation techniques Let minor hassles goLet minor hassles go Take a breakTake a break Practice “seat aerobics”Practice “seat aerobics” Get enough rest and sleepGet enough rest and sleep Address one issue at a timeAddress one issue at a time ““Will this really make a difference?”Will this really make a difference?” Learn to say NOLearn to say NO




CHAPTER REFLECTIONCHAPTER REFLECTION

Make a “to-do” list each eveningMake a “to-do” list each evening Include time for friends and joyInclude time for friends and joy Avoid procrastinationAvoid procrastination——just do it!just do it! Lose the “superhuman” perfectionistLose the “superhuman” perfectionist Delegate when possibleDelegate when possible Plan your days and weeksPlan your days and weeks Take time to relaxTake time to relax Decompress when overwhelmedDecompress when overwhelmed




JUST FOR JUST FOR FUN !!FUN !!

Character Illustration by Christian O’BrienCharacter Illustration by Christian O’Brien

cornerstone: discovering your potential, learning actively, and living well, 5e sherfield,...

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