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Category: Systematic Stress Management Program – Step 6: Time Management

Introduction 6

Systematic Stress Management Program

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Everyone has the same 24 hours in a day, yet some people get so much more out of them than others. Good time management is the reason.

Each day, people make big and small decisions that shape their lives. Some decisions are satisfying and produce good results. Others create frustration and stress. Using time effectively involves making choices that produce positive results, increase good feelings, and reduce the potential for stress. In other words, when people manage time well, they can also improve their management of stress.

It’s easy to recognize poor use of time. People rush, feel overwhelmed, miss deadlines, and have difficulty making choices. They neglect personal time needed for rest and relaxation. They confuse “keeping busy” with truly being productive and getting results.

To improve how time is used, goals must be set, priorities arranged, and time wasters eliminated. All this requires a plan of action. The exercises in this unit provide the guidance needed to get the most out of 24 hours.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
One Dozen Ways To Overcome Procrastination

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

1. Practice Telling Time

Predict how long it will take to do an activity and compare your prediction with how much time it actually does take. This helps you estimate more accurately how much time is needed for tasks.

2. Learn To Use Little Bits of Time

No matter how small a time period, it has value.

* Make a list of small tasks that are a part of a project.

* Use the Swiss Cheese Method – poke holes in projects by doing small segments at a time.

* Set a self-imposed deadline – “I’m going to complete my expense report in 20 minutes.”

* Look at cancelled appointments and meetings as opportunities or extra little bits of time.

* Do a dreaded task. Commit to spending a little bit of time on this task no matter how much you dislike it.

3. Allow for Interruptions

Don’t schedule your time so tight that you can’t handle any surprises.

4. Make a Commitment to Someone Else

This doubles your accountability and increases the likelihood that you will follow through.

5. Give Yourself a Pep Talk

Remind yourself to read the pep talk script below when you are procrastinating. Pep Talk Script:

1. Why did I choose (agree to) this project?

2. What are the benefits of completion?

3. What is the price of delay?

4. Can I do this?

6. Clarify

Get more information about the project. Eliminate any uncertainties.

7. Take a Stimulus Change or Rest Break

Take a walk, stretch, make a quick phone call, or get a drink of water.

8. Reward Yourself for Task Completion

Remember to use rewards after you complete a task, not in the hope of future completion.

9. Remember, “Nothing Is Either Good or Bad, But Thinking Makes It So”

Changing the way you view a task may prevent procrastination.

10. Plan for Pleasure

Set time aside for 100% relaxation and recreation. This restores mental energies.

11. Identify Personal Prime Time

Use this graph to plot your levels of mental, physical, and social energy on a typical day. Use a different color line for each of the three types of energy. Fill in the key to indicate what color you used for each type of energy. Following is a sample graph:

Type of Energy & Color of Line

Mental – Black

Physical – Grey

Social – Green

Type of Energy & Color of Line

Mental –

Physical –

Social –

Schedule important activities to coincide with high energy levels.

12. Join the Procrastinators Club of America

1111 Broad-Locust Building, Philadelphia, Pennsylvania 19102. It’s the least you can do if you don’t want to stop procrastinating. If you write for information, be forewarned that it may take them awhile to send it to you!

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Activity Log

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

In order to improve time usage, you need to know how you currently spend your time. Estimate the amount of time you spend on the following daily activities. Choose an average day with average demands on your time. Write in any additional time demands not listed.

After completing, total each section and then add the subtotals together. The total cannot be more than the 1,440 minutes in a day. Check your figures if you are much higher or lower than this. Now go back and evaluate how you spend your time. If you think you are spending too much time on an activity, then put a minus sign (-) in the rating column. If you feel you spend too little time on an activity, put a plus sign (+) in the rating column. For those activities you feel have the right amount of your time, put an equal sign (=).

Finally, make adjustments in your daily routine so that you will be spending more time on activities rated plus (+) and less time on activities rated minus (-). The next section, “Time Management Techniques,” should be helpful to you in making these changes.

Work Activities & Time Spent (10 Minute Blocks)

* Commuting time

* Meetings

* Telephone calls

* Reading, paper work, and correspondence

* Maintaining equipment

* Helping co-workers

* Drop-in visitors

* Seeing the boss

* Receiving and/or shipping stock

* Traveling on the job

* Calling on customers

* Miscellaneous job activities

Personal Activities & Time Spent (10 Minute Blocks)

* Grooming and personal care

* Eating

* Sleeping

* Physical activity

* Calling on customers

Household & Family Activities & Time Spent (10 Minute Blocks)

* Cooking

* Laundering

* Housecleaning

* Yard work

* Household maintenance

* Shopping

* Paying bills

* Child care activities

* Religious activities

* Family outings

* Family communication

* Miscellaneous family activities

Leisure Activities & Time Spent (10 Minute Blocks)

* Listing to music

* Television viewing

* Hobbies

* Spectator sports

* Parties and socializing

* Miscellaneous activities

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Activity Worksheet

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Activities are the steps you need to take in order to achieve your goals. From the preceding exercise, “Defining Your Life Goals,”

1. Take your highest priority goal from each section and write it below. After that top priority goal,

2. List the activities which must be accomplished in order to achieve it. After completing this for each of the three sections,

3. Go back and ask yourself whether you would be willing to devote 5 minutes to each activity in the next week. If you answered no,

4. Cross out the activity. Next,

5. Prioritize remaining activities with No. 1 being most important. Finally,

6. Set deadlines for completing each activity.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Define Your Life Goals

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

The first step in time management is learning to set goals – and reach them. Writing goals on paper helps clarify what’s important to you. This activity provides both a clearer view of your priorities and an organized approach to handling daily events. Unwritten goals tend to be vague and easy to forget. Identify your goals and then write them down in each category. Consider the following areas when writing goals:

* Personal

* Career

* Family

* Spiritual

* Leisure Time

* Education

1. Long Range

List your lifetime goals and prioritize them.

2. Mid Range

List and prioritize your goals for the next 3 – 5 years.

3. Short Term

List and prioritize your goals as if you had just six months to live.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Delegation Caddy

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Compare the idea of delegation to having a good caddy in a golf tournament. A caddy helps the golfer with his/her game. Delegation can help you with your projects. When you wish to delegate, remember the word CADDY and follow these guidelines.

Clarify your objectives:

What is the nature of the project to be accomplished? Are you assigning a task or a responsibility?

Amount:

Specify the amount of work that is expected.

Due Date:

Propose a due date for completion. This must be realistic for the amount of work being expected. Set up checkpoints to evaluate if the work is on target.

Yardstick:

Have ways to evaluate the desired results. These should be made clear to the person doing the work.

Successful delegation depends on giving the person being delegated enough information. Stress will be reduced and there will be greater productivity and satisfaction. The best way to improve your skill of delegation is to practice it. Choose something simple to being with and use the formula below to carry it out.

Instructions: List two items that could be delegated to others. Next, fill in the appropriate information under C, A, DD, and Y.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Does Time Get The Best Of You?

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

One of the most effective methods for handling daily stress is to practice skills that help you budget your time. Busy people can’t afford to let time get the best of them. Use this list to locate symptoms of ineffective time management in your life.

Instructions: Check the symptoms of ineffective time management that apply to you and write an example from your own experience.

* Missing deadlines

* Feelings of constant rushing

* Indecision about taking action

* Non-productive activity

* Being overwhelmed by demands or details

* Feeling fatigued or listless

* Not enough time for things you’d like to do

* Over-involvement in other’s problems

* Taking work home nightly

* Constant interruptions during the day

* Lack of delegation to others

* Procrastinating on tasks

* Facing the day without a plan or goals

* Feeling that you are neglecting family or friends

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
How Do I Procrastinate?

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Let Me Count the Ways

Instructions: Write down the activities where you typically find yourself procrastinating Add significant comments, such as with whom, when, where, how, and why. Do not fill in the prevention plan section until you’ve read the next sections on overcoming procrastination. List 5 activities where you procrastinate. And, then list your prevention plan.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Action Plan For Improving Time Usage

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

You can create more time for productive activities by eliminating non-productive ones or time wasters. Complete the following chart. List the steps you’ll use to get more from your time. Refer to the “Activity Log” and “Time Management Techniques” for suggestions.

“I will reduce time spent on non-productive activities.”

List 5 activities that make your day non-productive and how to make your time more productive.

“I will increase time spent on productive activities.”

List 5 productive activities and how to make your time productive.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Procrastination Quiz

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Consider the issue of procrastination. It is at the core of poor time management. Procrastination is defined as the intentional postponement of a task because it appears unpleasant. Many people procrastinate unknowingly. Take this quiz and see how you score.

Instructions: Place a check in the appropriate column if you ever find yourself saying or doing the following:

Total your check marks for each column separately. Multiply these totals by the factors indicated. Total your scores for each column to get your procrastination score. Evaluate that score on the following scale:

0 – 7 = Procrastination is not a problem for you.

8 – 14 = Procrastination may be hindering your performance.

15 – 33 = Procrastination is hindering your performance. Evaluate immediately which of the above areas you can change.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026