performance planning: how to reduce stress and get the right things done (woc 2014)

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October 23–25, 2014 PERFORMANCE PLANNING How to Reduce Stress and… Get the RIGHT Things Done

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Performance Planning: How to Reduce Stress and Get the RIGHT Things Done Learning objective: Advance efficient planning techniques We have all heard the saying. “if we fail to plan, we plan to fail.” Planning is the key to increasing productivity and efficiency. This course will guide you through a series of powerful activities that will help you relax, gain clarity, and break unproductive habits that may be holding you back. At the end of this seminar, participants will be able to: a. Identify internal and external stressors that affect performance b. Create targeted professional and personal tasks lists that support key organizational goals c. Design a personal application plan that will support increased performance and productivity

TRANSCRIPT

Page 1: Performance Planning: How to Reduce Stress and Get the RIGHT Things Done (WOC 2014)

October 23–25, 2014

PERFORMANCE PLANNING

How to Reduce Stress and…

Get the RIGHT Things Done

Page 2: Performance Planning: How to Reduce Stress and Get the RIGHT Things Done (WOC 2014)

2 Performance Planning: How to Reduce Stress

Overview

Personal and

Professional

Aspirations

Stress and Its Impact

on Performan

ce

Managing Stress

Building a SMART Action Plan

Strategic Vision and

Career Planning

Kathleen Dyer
made changes to follw the sequence
Page 3: Performance Planning: How to Reduce Stress and Get the RIGHT Things Done (WOC 2014)

3 Performance Planning: How to Reduce Stress

Personal and Professional AspirationsWhere am I and where do I want to be?

HealthPhysical,

Emotional,Spiritual

Family Life Professional /Work Life Stress Levels

Community /NeighborhoodRelationships

Educational and Intellectual Life

Balancing Life’s Spectrum

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4 Performance Planning: How to Reduce Stress

Balancing and Focusing on All of You

To Achieve… Your Aspirations

You are a complete person with major parts…

• Physical Body• Emotional Being (love, connection, relationships…)• Intellect ( learning, teaching, sharing of the mind)• Spiritual (connection with a greater being and the relationships, impressions, feelings, and remembrances that you will leave behind for others)

Do you have Balance or have you created imbalance by choosing to leave any of these major parts in need?

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5 Performance Planning: How to Reduce Stress

Stress contributes to imbalance in these major parts of life

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6 Performance Planning: How to Reduce Stress

What is Stress?

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7 Performance Planning: How to Reduce Stress

What Do Stress and Anxiety Feel Like?

Stress and anxiety can produce both physical and psychological symptoms.

Common physical symptoms include:• stomach ache• muscle tension• headache• rapid breathing• fast heartbeat• sweating• shaking• dizziness• frequent urination• diarrhea• fatigue

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8 Performance Planning: How to Reduce Stress

Internal and External Stressors

External Stress come from outside us, while Internal Stress comes from inside us…

Family Situations

Physical Health

Thoughts

Emotional Well Being

Work and Professional Challenges

Self Value and Sense of Connectedness

Page 9: Performance Planning: How to Reduce Stress and Get the RIGHT Things Done (WOC 2014)

9 Performance Planning: How to Reduce Stress

Impact of Internal and External Stressors

External Stress and Internal Stress can show up in numerous ways to impact performance.

Poor Health and Illness

Frequent Absences and Tardiness

Hidden Agendas

Rivalry and Backbiting

Daydreaming and Boredom

Anger and Fear

Poor Work Performance

Victimization and Defensiveness

Page 10: Performance Planning: How to Reduce Stress and Get the RIGHT Things Done (WOC 2014)

Performance Planning: How to Reduce Stress

Managing Stress

10

Page 11: Performance Planning: How to Reduce Stress and Get the RIGHT Things Done (WOC 2014)

11 Performance Planning: How to Reduce Stress

Managing Stress

• Take out a paper and write down 3 of your biggest stressors.– What feelings come up when you think about your

stressor?– Is this a continued stressor or does it have a

deadline?

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12 Performance Planning: How to Reduce Stress

Unhealthy Methods of Dealing with Stress

• Drinking in Excess• Emotional Eating/Caffeine• Taking it out on loved ones• Paranoia• Playing the scenario repeatedly • Compulsive Spending

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13 Performance Planning: How to Reduce Stress

Healthy Methods of Dealing with Stress in the moment

• Social engagement• Exercise• Breathing• Pinpoint the stressor

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14 Performance Planning: How to Reduce Stress

Panel Questions

• Can you provide an example of an incident where you dealt with stress in an unhealthy manner? What were the effects of this?

• Describe an example of an effective in-the-moment stress reliever.

• Aside from diet, exercise and social engagement, what other forms of lifestyle habits prevent you from extreme stress?

Page 15: Performance Planning: How to Reduce Stress and Get the RIGHT Things Done (WOC 2014)

15 Performance Planning: How to Reduce Stress

SMART Action PlanningAreas of Focus

30 Days 60 Days 90 Days 120 Days 1 Year

Physical Body Work out for 30 min before going to work to combat exhaustion (Internal)

Emotional Being

Intellect Take training classes offered at work so I am better prepared at mtgs (External)

Finish my Masters degree part-time so I can apply for higher paid positions (External)

Spiritual Spend 15 min meditating after stressful work days (Internal)

Specific Measurable Attainable Realistic Time Related

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16 Performance Planning: How to Reduce Stress

Tasks Make SMART Goals Real

• Write Them Down– Task lists help you ‘see’ what it takes

to reach a goal– Sub-tasks: What do I need and when

do I need it?– One central storage location– Give yourself a cookie

Specific Measurable Attainable Realistic Time Related

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17 Performance Planning: How to Reduce Stress

Simple Example: Work EfficiencyGoal: Want to improve work efficiency by becoming more proficient in Excel

Tasks• Evaluate Excel skills I have mastered• Decide what new skills I want to learn (write a

macros and learn to do data regressions)• Find out what training classes and books are

available– Sign up for a company Excel class– Schedule training sessions with co-workers that have

mastered these skills

• After the sessions, schedule practice sessions• Apply these skills to work tasks• Identify your performance improvement during

management reviews

Kathleen Dyer
Inserted a different graphic
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18 Performance Planning: How to Reduce Stress

Discussion Questions

1. What are some of the challenges associated with making a task list?

2. What are some of your professional and personal goals?

3. Can you give an example of a task list to help accomplish a simple goal?

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19 Performance Planning: How to Reduce Stress

Perspective on Stress

• Is Stress necessarily a bad thing? What is our strongest method to combat it?https://www.youtube.com/watch?v=RcGyVTAoXEU 10:25

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20 Performance Planning: How to Reduce Stress

Strategic Vision Career Plan

• Careers are rarely accidents

• Planning is required in order to gain education and experience in order to quality for senior-level positions

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21 Performance Planning: How to Reduce Stress

Short-Term Career Planning

• What qualifications do you want to advertise on your resume in the future?

• Do you have managers that can provide strong references?

• Where do you want to be in 6 months? In 1 year?

• What steps do you intend to take to get their on a daily, weekly, and monthly basis?

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22 Performance Planning: How to Reduce Stress

Long-Term Career Planning• Is your long-term career plan in parallel

with your short-term career goals?• Do you have a mentor currently in the

position you aspire to obtain?• What are career goals in 5 years? In 10

years?• How can you utilize your skill set to help

your community at large?