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What time management techniques can help you reduce stress and improve mental health?

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Stress is a common problem that affects many aspects of our lives, from our health and well-being to our productivity and creativity. One of the main sources of stress is poor time management, which can lead to feeling overwhelmed, frustrated, and anxious. However, by applying some simple and effective time management techniques, you can reduce stress and improve your mental health. In this article, we will explore some of these techniques and how they can help you cope with stress and achieve your goals.

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Marion Nixon

I help business women ready to do more, ditch the doubt and emotional baggage that sabotage achievement and build deep…
Mulalo Rambau

Founder & Coach. I help Leaders live out their values in the Marketplace. ??Executive ??Business ??Life Coach. Board…
Dawn Egan

Practice Manager at Forward Wealth Group

1 Set SMART goals

One of the first steps to manage your time better is to set SMART goals. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. These criteria help you define your objectives clearly and realistically, and track your progress and results. By setting SMART goals, you can avoid setting yourself up for failure, disappointment, or procrastination, and instead focus on what matters most to you and how you can achieve it.

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Marion Nixon

I help business women ready to do more, ditch the doubt and emotional baggage that sabotage achievement and build deep inner confidence so they can achieve their biggest goals without feeling like an imposter.
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Time blocking is one of the most effective time management tools I've used to meet deadlines. Break the tasks into absolute essential actions. Divide the time available by the number of core tasks needed including some time for review if that is needed. You may want to subdivide the actions and time slot. The objective is to give each aspect a finite amount of time. Stick rigidly to these time and action blocks to ensure that by deadline you have worked on each of the core aspects of the main task. Without this you risk only getting part way through the task or having a comprehensive start and rushed ending neither of which looks professional.

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Mulalo Rambau

Founder & Coach. I help Leaders live out their values in the Marketplace. ??Executive ??Business ??Life Coach. Board Member
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A great leader I served shared with me how she blocks rest and recreation like going for a massage in her diary so that nothing else can be inserted there. She treats it with the same importance as a client. So at the end of the week or month she can see how and where she spent her time and whether she is keeping to her personal. and corporate goals.

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2 Prioritize your tasks

Another important time management technique is to prioritize your tasks according to their urgency and importance. A useful tool for this is the Eisenhower matrix, which divides your tasks into four categories: do, decide, delegate, and delete. The do category contains the tasks that are both urgent and important, and that you should do as soon as possible. The decide category contains the tasks that are important but not urgent, and that you should schedule for later. The delegate category contains the tasks that are urgent but not important, and that you should delegate to someone else if possible. The delete category contains the tasks that are neither urgent nor important, and that you should eliminate or minimize. By prioritizing your tasks, you can avoid wasting time and energy on trivial or irrelevant matters, and focus on the ones that add value and meaning to your life.

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3 Plan your day

Once you have set your goals and prioritized your tasks, you need to plan your day accordingly. A good way to do this is to use a calendar or a planner to organize your time and activities. You can also use a to-do list to keep track of your tasks and check them off as you complete them. However, when planning your day, you should also be realistic and flexible. Don't overestimate how much you can do in a given time, and don't underestimate how long it will take you to do something. Also, leave some room for unexpected events or interruptions, and be ready to adjust your plan if needed. By planning your day, you can create a structure and a routine that will help you stay focused and motivated.

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Peter Zafirides, MD
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Keep it simple! I really like the principles that have been discussed in the book, The Gap and the Gain, by Dr. Ben Hardy. At the end of the evening, make sure that you take the time to reflect on three successes you have had during the day. Also, meditate on the three things that you want to get done tomorrow. Measure your gains every day - the 3 you achieved today and the 3 you will achieve tomorrow. Make these gains reasonable, but always do your best to achieve them. As you begin to plan in this way you will notice that there is so much that you get done. Make sure to reflect back every 30-90 days to see how much you have accomplished to keep you positive and invigorated. You will be surprised at how much you truly accomplish!

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4 Manage distractions

One of the biggest enemies of time management is distraction. Distractions can come from various sources, such as your phone, email, social media, or other people. They can interrupt your flow, reduce your concentration, and increase your stress levels. Therefore, you need to manage distractions effectively and limit their impact on your work. Some strategies to do this are: turn off or mute your notifications, set specific times for checking your messages or browsing the web, work in a quiet and comfortable environment, communicate your availability and boundaries to others, and use tools or apps that block or filter distracting content. By managing distractions, you can improve your focus and efficiency, and reduce your stress and frustration.

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Dawn Egan

Practice Manager at Forward Wealth Group
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As someone with ADHD, I am very aware of the need to set boundaries on distractions. I don’t allow notifications for email and I use the do not disturb function on my phone whenever I need to fully concentrate on what I’m working on. This helps me focus and do better work. I live by the concept that I would prefer doing one thing really well instead of an ok job on multiple things.

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5 Take breaks

Another essential time management technique is to take breaks regularly. Breaks are not a waste of time, but a way to recharge your energy, refresh your mind, and relax your body. Breaks can also help you prevent burnout, boredom, or fatigue, and enhance your creativity and problem-solving skills. Some tips to take effective breaks are: follow the Pomodoro technique, which consists of working for 25 minutes and then taking a 5-minute break, repeat this cycle four times and then take a longer break of 15 to 30 minutes, use your breaks to do something that makes you happy, such as listening to music, reading a book, or talking to a friend, avoid using your breaks to do more work or check your email, and get some physical activity, such as stretching, walking, or exercising. By taking breaks, you can improve your mood and performance, and reduce your stress and tension.

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6 Practice self-care

The last time management technique that we will discuss is to practice self-care. Self-care is the act of taking care of yourself and your needs, both physically and mentally. Self-care can help you cope with stress, improve your mental health, and increase your self-esteem and confidence. Some examples of self-care activities are: get enough sleep, eat healthy and balanced meals, drink plenty of water, meditate or practice mindfulness, express your emotions and feelings, seek support from others, and do something that you enjoy or that makes you feel good. By practicing self-care, you can boost your well-being and happiness, and enhance your time management skills.

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Peter Zafirides, MD
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Self-care is critical. The more we take care of ourselves, both physically and emotionally, the more we will want to continue to do things positively in our lives. It is a self reinforcing loop. Take the time to exercise, rest and meditate. In the early stages, it doesn't matter how long you do these things, it only matters THAT you do them. Your goal initially is to establish that habit first. Once you do, time will expand into these productive habits and behaviors. We are all built the same way. Focus on changing those behaviors in little spurts of time and after a few months, you will be stunned at your transformation. YOU CAN ABSOLUTELY DO THIS!

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What time management techniques can help you reduce stress and improve mental health?

1

2

3

4

5

6

7

1 Set SMART goals

2 Prioritize your tasks

3 Plan your day

4 Manage distractions

5 Take breaks

6 Practice self-care

7 Here’s what else to consider

Stress Management

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What time management techniques can help you reduce stress and improve mental health?

1

2

3

4

5

6

7

1 Set SMART goals

2 Prioritize your tasks

3 Plan your day

4 Manage distractions

5 Take breaks

6 Practice self-care

7 Here’s what else to consider

Stress Management

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