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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
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
Stress Less For Success

Stress Management

Set career and personal goals that have meaning for you and that can be achieved.

* Do your best.

* Accept that you don’t have to be perfect.

* When something is bothering you, speak up. Do so with tact, clarity, and respect.

* If you feel overwhelmed with your workload, discuss solutions with your supervisor.

Separate work from your home and personal life. Make time for leisure activities you enjoy.

* Focus on what you can accomplish.

* At work, take 5-minute walk breaks.

* Don’t fret about things that are out of your control.

* Don’t skip lunch.

© American Institute for Preventive Medicine

January 23, 2026
Mind Your Mindless Munching

Weight Control

* Calories from snacking throughout the day add up quickly.

* To find out how many calories you get from snacks, keep a food journal.

* Use a tracking tool, such as smartphone apps like MyFitness Pal.

* Once you see where excess calories come from, eat less and move more.

* Instead of snacking while watching TV, do some seated exercises, walk in place, or ride a stationary bike. Or turn off the TV and go for a walk.

* Do stretching exercises at your desk.

* Walk the perimeter of the mall.

* Have the coffee. Skip the doughnut. Calories Saved: 300+.

* Omit the large soft-pretzel and 16-ounce soda while you shop. Calories Saved: 640+.

© American Institute for Preventive Medicine

January 23, 2026
Act It Out

Stress Management

Managing your emotions well means learning to express them at the right time, and recognizing when they are influencing your actions too much. Hone four skills to calm your body and mind:

* Relax your muscles

* Be fully present in the moment

* Do deep breathing exercises

* Plan relaxation time

Be More Earth-Friendly

Being in nature can be a great form of therapy, which is why it’s important for us to protect our green spaces. Talk to your local government about how you can help to keep your community green and unpolluted.

© American Institute for Preventive Medicine

January 23, 2026
The Abcs Of Traveling With Children

Healthy Travel

Traveling with children can be very trying-you try to keep them from getting tired, bored, hungry, sick, or lost. Here are a few strategies to help you succeed.

* Make sure your child has had all immunizations required or recommended for travel.

* Have each child wear an identification tag that includes his or her name, plus your name and home address, phone number where you can be reached, and where you’ll be staying. In airports, add the name of your airline, flights, and departure times. The identification tag should be placed inside (not on the outside) of the child’s garments. Tell your child what to do if he or she gets lost.

* Take along a child-strength painkiller, motion sickness medication, cold preparations, an antibiotic, and Pedalyte (a medicine that replaces essential body minerals lost due to vomiting and diarrhea).

* Dress your child in loose, comfortable travel clothing and shoes.

* According to the American Academy of Pediatrics, all children need their own seats on airplanes and children younger than age 2 or weighing less than 40 pounds should be fastened in child restraint seats on an airplane. Parents should choose safety seats that are labeled for use on aircraft.

* On long automobile trips, stop every 2 hours and walk around with your child. When flying or traveling by train, take your child for a walk around the coach or cabin.

* Help prevent your child from getting motion sickness. Children between the ages of 2 and 12 are more prone to motion sickness than toddlers or teens.

* If your child will be flying unaccompanied by an adult, make arrangements with the airline for an adult to escort the child off the plane.

* Avoid introducing a young child to a lot of unfamiliar foods away from home.

* When traveling in developing countries, repeatedly remind your child about food and beverage safety.

* For more information on safe air travel for children, contact the FAA at 1.866.TELL.FAA (835.5322) orwww.faa.gov.

© American Institute for Preventive Medicine

January 23, 2026
Seven Ways To Make Your Barbecues Healthier

Nutrition

One of the most popular rites of summer is the outdoor cookout. Unfortunately, evidence suggests that foods cooked on a charcoal, gas, or electric grill may be hazardous to your health.

The National Academy of Science has discovered a possible link between the grilling of food and the development of what are believed to be cancer-causing compounds. Some researchers suspect that when high-fat, high-protein foods-like hamburgers-are exposed to the intense, searing heat of barbecue cooking, the fat and protein turn into mutagens-chemicals that can damage the genetic material of cells and possibly cause cancer.

Since the jury is still out on whether or not grilled food definitely causes cancer, it’s probably wise to reserve barbecuing for special occasions, rather than grill food regularly. Some other guidelines to reduce the potential risks from eating grilled food include:

* Before cooking meat or poultry (or fish, if applicable), trim away fat. And don’t baste foods to be grilled with butter or oil.

* Keep a spray water bottle handy to douse flare-ups.

* Position food well above the heat source.

* If noticeable amounts of fat drip and flare up as food cooks, lower the flame or move the food to another part of the grill.

* Cook food until it’s done, but avoid charring it. The longer food is grilled and the blacker it gets, the higher the risk.

* To avoid charring fish and vegetables, wrap them in aluminum foil.

* Many foods, like chicken, can be boiled or microwaved before grilling, to reduce fat content and grilling time.

© American Institute for Preventive Medicine

January 23, 2026
Seven Ways To Cure Workaholism

Stress Management

Time off is good behavior, especially for people who work, work, work, all the time. When work overpowers all other activity, stress develops. Long hours, with little relief, generally leads to:

* Less productivity or inefficiency.

* Neglected family and social life.

* Distorted concepts of what’s important and what’s not.

So often, though, a workaholic is the last to realize a problem exists. People who have trouble separating themselves from their jobs may feel that their personal worth is measured by how much they produce at work and little else.

Ask your spouse or a close friend if they think you’re a workaholic. If the answer is yes, here are some ways to create a healthier balance between work and play.

Gradually cut down the number of hours you work each day or week.

Avoid radical changes, but take measurable steps, like making it a rule not to work on weekends. (If that means you have to cut your workload proportionally by skipping unimportant tasks or delegating some work, so be it.)

Plan time for recreation in your schedule as though it were an important commitment.

(It is.) Set aside some time for fun, however brief, every day.

Get some physical exercise every day.

Take a walk, do some stretching, or participate in some other nonstressful, noncompetitive activity.

Avoid talking shop over lunch.

Go on a picnic or meet an old friend and talk about something unrelated to work.

Choose a hobby that contrasts with the kind of work you do.

If you work on highly technical mental problems all day, take up a handicraft hobby like woodworking or needlework. If you stay indoors all day, take up an outdoor activity like gardening or bicycling.

Select leisure activities carefully.

You need at least one activity you can share with family or friends.

Refuse to feel guilty when you’re not working.

This is probably the most important step of all.

© American Institute for Preventive Medicine

January 23, 2026
5 Reasons To Limit Alcohol

Substance Use & Abuse

Limit alcohol to lower your risk for:

1. Injuries from falling and operating machines

2. Liver and heart diseases, stroke, and high blood pressure

3. Cancers of the breast, mouth, throat, colon, and liver

4. Depression, sleep disorders, unsafe sex, alcohol abuse, and harmful alcohol and drug interactions

5. Motor vehicle crashes. As little as 2 drinks can impair some people’s ability to drive safely.

Take Action: Be Social Without Alcohol

* Focus more on the people you are with than alcoholic drinks.

* Keep drinks without alcohol in your house to offer guests.

* Plan activities with others that do not include alcohol.

* Drink water. This helps you save money, too.

© American Institute for Preventive Medicine

January 23, 2026
5 Reasons To Be Active

Fitness

1. Physical health: Regular physical activity lowers your risk of many chronic diseases.

2. Mental health: Doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can:

– Lower your risk of depression and help treat it

– Help keep your thinking, learning, and judgment skills sharp as you age

3. Social health: Exercise with others to be social and build healthy relationships.

4. Spiritual health: Yoga and tai chi help promote a sense of inner peace and connection to your environment.

5. Fiscal health: Build a stronger immune system to avoid the medical costs of getting sick and having to take time off from work.

Take Action: Be Active Weekly Guidelines

1. Do at least 2 hours and 30 minutes of moderate aerobic activity, such as brisk walkingOR

2. 1 hour and 15 minutes of vigorous activity, such as joggingAND

3. Muscle strengthening exercises using all major muscle groups on 2 or more days.

© American Institute for Preventive Medicine

January 23, 2026