Chapter 3 Notes
Definitions
Time management: using techniques that enable you to get more done in less time and with
better results
Self-management: Is the ability to engage in self-regulating thoughts and behavior to handle
difficult or challenging situations
Metacognition: The ability to think about your own thinking and asset some control over your
cognitive processes.
Procrastination: A delay in starting or completing an intended task or course of action when the
delay may have negative consequences.
Stress: individual’s physiological, mental, and emotional response to external stimuli that place
physical or psychological demands on the individual and create uncertainty and lack of personal
control when important outcomes are at stake.
Buffering Hypothesis: high degree of social support from family and friends from potentially
adverse effects of stressful events
Brain has two parts:
“Old Brain” — habitual, automatic, stimulus-driven part
Unconscious impulses, fears, emotional drives and lifelong habits
Lower level; automatic thinking
“New Brain” — intentional, rational, thoughtful mind
Conscious choice of how to behave rather than react to a situation out of fear,
desire, or other strong emotions
Higher-order, big picture thinking
A well-developed higher order thinking process that provides the self-awareness and self-
discipline a manager needs to:
establish goals, plan and set priorities,
see a big picture of how elements fit together,
get organized,
take initiative, and restrain inappropriate emotions and distractions to
persevere and complete a project.
Basic Principles for Self Management
Clarity of Mind
Too much in your head, your mind can’t be clear
If your mind isn’t clear, you can’t focus.
If you can’t focus, you can’t get anything done—find a trusted system outside
your head!
Clarity of Objectives
Clear about exactly what you need to do and decide the steps to take toward
accomplishing it!
An Organized System
Time Management Techniques
1. Remember Your ABC’s
2. Follow the 80/20 Rule
3. Do a Daily Review and Look-Ahead
4. Do One Thing at a Time
5. Keep a To-Do List
Time Management Matrix
How to Overcome Procrastination
Other Techniques for Overcoming Procrastination
1. Maximize Your Prime Time
2. Just Get Started
3. Use Deadlines
7 Steps to Dealing with an Office Bully:
1. Document everything
2. Confront the bully.
3. Seeks support.
4. Do your job well.
5. Take care of yourself.
6. Go to the top.
7. Don’t perpetuate the cycle
Stressors
external forces or events, whereas stress itself is the individuals’ response to
them.
The Dual Face of Stress
The Challenge Stress versus The Threat Stress
Challenge Stress fires you up
Increased your focus, alertness, efficiency, and productivity
Threat Stress burns you out
Point at which we have gone over the top of the stress curve and stop
feeling productive; experience emotions of anxiety, fear, depression, or
anger; easily irritated; and may have trouble making decisions.
Physical symptoms: headaches, insomnia, stomach problems
Type A People
Extreme Competitiveness
Impatience
Aggressiveness
Devotion to Work
Type B People
Less conflict with other people
More balanced relaxed lifestyle
Typically live with less stress
Five steps in a system for effective self-management are:
Empty your head
Decide next actions
Get organized
Perform a weekly review, and then do what needs to be done
Stress Management Competencies
Meditation
Energy Management
Maintaining a healthy lifestyle