2. Plan for the day
• Recap of yesterday
• Time management
• Sleep hygiene
• Problem solving
• Assertiveness
• Resilience
• Family relationships and their management
• Relaxation techniques
3. Time Management Strategies
Eisenhower’s Urgent/Important Principle
Important and urgent
i.e. attending to engine trouble
Important but not urgent
i.e. Filling in documentation
Not important but urgent
i.e. Helping a crew mate with a task
Not important and not urgent
i.e. Watching television
4. Procrastination
• Procrastination is an active choice one makes to do something else
instead of the task at hand.
• People have different reasons as to why they put off tasks.
• It affects performance, creates high stress levels and generally causes
anxiety.
6. Combatting procrastination
• Commit to the task
• Be accountable to someone
• Act as you go
• Reduce distractions
• Tackle the hardest tasks at your peak times
• Set yourself SMART goals
7. Sleep hygiene tips
Maintain regular hours of
bedtime and arising
Avoid heavy meals before
bedtime
A regular exercise schedule
Write down thoughts and
feelings before going to bed
Avoid watching television or
using electronic devices in bed
Avoid caffeinated products in
the evening
Refrain from using
alcohol/other substances to help
you sleep
Get out of bed and engage in
something boring if you cannot
fall asleep after trying for 20
minutes.
9. Problem Solving Skills
1.Identify the problem and define it
• Seek available facts
• Describe facts in clear language
• Separate facts from assumptions
• Set realistic goals
• Identify obstacles that must be overcome
10. 2. Brainstorm for alternative solutions
3. Consider pros and cons of each possible solutions
4. Chose a solution that is likely to work after weighing advantages and
disadvantages
5. Plan step by step ( Five wives and the husband)
6. Do it!
7. Review
8. Tackle the next problem
11. Assertiveness
• Use ‘I’ Language instead of ‘you’ language
• Ability to say ‘ No’
• Maintain confident body language
• Firm, yet kind tone
• Requests instead of demands
13. Developing resilience
• Good intellectual and problem
solving skills
• A positive self-image and
personal effectiveness
• An optimistic outlook
• Ability to regulate and control
emotions and impulses
• A healthy sense of humour
• Close relationships
• A structured/organized
environment
• Feeling safe
• Individual talents and skills
14. Family relationships and their management
• Create a schedule
• Talk to other people about your family
• Have access to a good communication system
• Share the good and the bad
