1. Time and Stress Management
Teaching and Learning Excellence Centre

2. Time Management

3. Goal Identification
Identify both long term and short term goals in both your personal and academic life (Goal Setting Worksheet)
Example: Academic Goal: Complete assignment by end of Easter break; Personal Goal: Finish clearing the weeds in time for summer
Personal Goals can also be linked to Academic Goals: ‘Organise a night out with friends for when I finish assignments’/ ‘Save money for spa treatment for finishing exams’
Identify obstacles that could be a hindrance to you reaching your goals
Keep focused by recognising the consequences (positive and negative of not working towards goals): ‘If I do not get this assignment done, I will not be able go to the spa with friends’ / ‘...’will lose some of my grade for late submission’

4. Productivity and Procrastination

5. Make use of software and apps such as FocusWriter
Break tasks such as essays down into small chunks and check off as you go: Paragraph 1 
Set a fake deadline
Take regular SHORT breaks. Avoid taking long stretches of time away unless it is scheduled
Weight your work and PRIORITIZE
If you say ‘Yes’, do it straight away

6. 168 Rule
ALWAYS plan ahead
Set aside time to sit down at the beginning of your week to PLAN
IDENTIFY time remaining
Break this time down into SMALL chunks
Create a TIMETABLE
Include ALL activities
Be REALISTIC: If you are not a morning person then don’t commit to a 7am start
Make your timetable WORK for you
OVERESTIMATE time spent doing tasks
REVIEW time management method. Is it working? Why/ Why not?

7. Stress Management

8. Ask yourself: Is it worth it?
Stress Can Lead To:
Burnout
Increased Procrastination
Health Issues
Forgetfulness
Concentration Problems
Sleep Disruption
Ask yourself: Is it worth it?

9. Combat Stress By: Taking time out for exercise
Eating a well-balanced diet
Avoid excessive stimulants (too much caffeine)
Sleep well
Before going to bed, get ready for the day ahead
If stress is keeping you from sleeping, keep a journal and write down stresses, close your journal and go to bed. Sometimes just acknowledging stress can alleviate it
Identify triggers
Schedule leisure time with friends
Learn to say ‘NO’

10. ALWAYS REMEMBER! Affirmations (Worksheet)
Take time out to relax without stimulants such as television by scheduling time for controlled breathing exercises (In-Class Exercise)
DO NOT STRESS ABOUT STRESS!
PUT YOUR STRESSES INTO PERSPECTIVE
REMIND YOURSELF THAT YOU ARE IN CONTROL AND TAKE IT BACK
REMEMBER THAT TIME WILL PASS AND YOUR STRESSES WILL TOO
ASK FOR HELP!
ALWAYS REMEMBER!