Performance Planning: How to Reduce Stress and Get the RIGHT Things Done Learning objective: Advance efficient planning techniques We have all heard the saying. “if we fail to plan, we plan to fail.” Planning is the key to increasing productivity and efficiency. This course will guide you through a series of powerful activities that will help you relax, gain clarity, and break unproductive habits that may be holding you back. At the end of this seminar, participants will be able to: a. Identify internal and external stressors that affect performance b. Create targeted professional and personal tasks lists that support key organizational goals c. Design a personal application plan that will support increased performance and productivity

1. October 23–25, 2014
PERFORMANCE PLANNING
How to Reduce Stress and…
Get the RIGHT Things Done

2. Overview
Personal
and
Professional
Aspirations
Stress and
Its Impact on
Performance
Managing
Stress
Building a
SMART
Action Plan
Strategic
Vision and
Career
Planning
2
Performance Planning: How to Reduce
Stress

3. Personal and Professional Aspirations
Where am I and where do I want to be?
3
Health
Physical,
Emotional,
Spiritual
Family Life
Professional
/Work Life
Performance Planning: How to Reduce
Stress
Stress Levels
Community
/Neighborhood
Relationships
Educational and
Intellectual Life
Balancing Life’s Spectrum

4. Balancing and Focusing on
All of You
To Achieve… Your Aspirations
You are a complete person with major parts…
• Physical Body
• Emotional Being (love, connection, relationships…)
• Intellect ( learning, teaching, sharing of the mind)
• Spiritual (connection with a greater being and the relationships, impressions,
feelings, and remembrances that you will leave behind for others)
Do you have Balance or have you created imbalance by
choosing to leave any of these major parts in need?
4
Performance Planning: How to Reduce
Stress

5. Stress contributes to imbalance in
these major parts of life
5
Performance Planning: How to Reduce
Stress

6. What is Stress?
6
Performance Planning: How to Reduce
Stress

7. What Do Stress and Anxiety Feel
Like?
Stress and anxiety can produce both
physical and psychological symptoms.
Common physical symptoms include:
• stomach ache
• muscle tension
• headache
• rapid breathing
• fast heartbeat
• sweating
• shaking
• dizziness
• frequent urination
• diarrhea
• fatigue
7
Performance Planning: How to Reduce
Stress

8. Internal and External
Stressors
External Stress come
from outside us, while
Internal Stress comes
from inside us…
8
Family
Situations
Performance Planning: How to Reduce
Stress
Physical Health
Thoughts
Emotional Well Being
Work and
Professional
Challenges
Self Value and Sense
of Connectedness

9. Impact of Internal and
External Stressors
External Stress and
Internal Stress can
show up in numerous
ways to impact
performance.
9
Performance Planning: How to Reduce
Stress
Poor Health
and Illness
Hidden Agendas
Frequent Absences and Tardiness
Rivalry and Backbiting
Daydreaming and Boredom
Anger and Fear
Poor Work Performance
Victimization and
Defensiveness

10. Managing Stress
10
Performance Planning: How to Reduce
Stress

11. Managing Stress
• Take out a paper and write down 3 of your
biggest stressors.
– What feelings come up when you think about your
stressor?
– Is this a continued stressor or does it have a
deadline?
11
Performance Planning: How to Reduce
Stress

12. Unhealthy Methods of Dealing
with Stress
• Drinking in Excess
• Emotional Eating/Caffeine
• Taking it out on loved ones
• Paranoia
• Playing the scenario repeatedly
• Compulsive Spending
12
Performance Planning: How to Reduce
Stress

13. Healthy Methods of Dealing with
Stress in the moment
• Social engagement
• Exercise
• Breathing
• Pinpoint the stressor
13
Performance Planning: How to Reduce
Stress

14. Panel Questions
• Can you provide an example of an incident
where you dealt with stress in an unhealthy
manner? What were the effects of this?
• Describe an example of an effective in-the-moment
stress reliever.
• Aside from diet, exercise and social
engagement, what other forms of lifestyle
habits prevent you from extreme stress?
14
Performance Planning: How to Reduce
Stress

15. SMART Action Planning
Areas of
Focus
30 Days 60 Days 90 Days 120 Days 1 Year
Physical Body Work out for 30
min before going to
work to combat
exhaustion
(Internal)
Emotional
Being
Intellect Take training
classes offered at
work so I am
better prepared at
mtgs (External)
Finish my Masters
degree part-time
so I can apply for
higher paid
positions (External)
Spiritual Spend 15 min
meditating after
stressful work days
(Internal)
15
Specific Measurable Attainable Realistic Time Related
Performance Planning: How to Reduce
Stress

16. Tasks Make SMART Goals Real
• Write Them Down
– Task lists help you ‘see’ what it takes
to reach a goal
– Sub-tasks: What do I need and when
do I need it?
– One central storage location
– Give yourself a cookie
Specific Measurable Attainable Realistic Time Related
16
Performance Planning: How to Reduce
Stress

17. Simple Example: Work Efficiency
Goal: Want to improve work efficiency by becoming
more proficient in Excel
Tasks
• Evaluate Excel skills I have mastered
• Decide what new skills I want to learn (write a
macros and learn to do data regressions)
• Find out what training classes and books are
available
– Sign up for a company Excel class
– Schedule training sessions with co-workers that
have mastered these skills
• After the sessions, schedule practice sessions
• Apply these skills to work tasks
• Identify your performance improvement during
management reviews
17
Performance Planning: How to Reduce
Stress

18. Discussion Questions
1. What are some of the challenges
associated with making a task list?
2. What are some of your professional and
personal goals?
3. Can you give an example of a task list to
help accomplish a simple goal?
18
Performance Planning: How to Reduce
Stress

19. Perspective on Stress
• Is Stress necessarily a bad thing? What is
our strongest method to combat it?
https://www.youtube.com/watch?v=RcGyV
TAoXEU 10:25
19
Performance Planning: How to Reduce
Stress

20. Strategic Vision Career Plan
• Careers are rarely
accidents
• Planning is
required in order
to gain education
and experience in
order to quality for
senior-level
positions
20
Performance Planning: How to Reduce
Stress

21. Short-Term Career Planning
• What qualifications do you want to advertise
on your resume in the future?
• Do you have managers that can provide
strong references?
• Where do you want to be in 6 months? In 1
year?
• What steps do you intend to take to get their
on a daily, weekly, and monthly basis?
21
Performance Planning: How to Reduce
Stress

22. Long-Term Career Planning
• Is your long-term career plan in parallel
with your short-term career goals?
• Do you have a mentor currently in the
position you aspire to obtain?
• What are career goals in 5 years? In 10
years?
• How can you utilize your skill set to help
your community at large?
22
Performance Planning: How to Reduce
Stress