performance planning: how to reduce stress and get the right things done (woc 2014)
DESCRIPTION
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 productivityTRANSCRIPT
October 23–25, 2014
PERFORMANCE PLANNING
How to Reduce Stress and…
Get the RIGHT Things Done
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
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
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?
5 Performance Planning: How to Reduce Stress
Stress contributes to imbalance in these major parts of life
6 Performance Planning: How to Reduce Stress
What is Stress?
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
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
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
Performance Planning: How to Reduce Stress
Managing Stress
10
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?
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
13 Performance Planning: How to Reduce Stress
Healthy Methods of Dealing with Stress in the moment
• Social engagement• Exercise• Breathing• Pinpoint the stressor
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?
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
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
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
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?
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
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
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?
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?