NRB Jobs | Learning Management System (LMS)

Time & Stress Management

Teacher
Prof Dr. HM Jahirul Haque
Teacher
Ayman Sadiq

Course Summary

The 'Time & Stress Management' course teaches practical strategies for effective time management and stress reduction. Participants learn to identify time wasters, set SMART goals, prioritize tasks, plan and schedule effectively, manage interruptions, and use stress management techniques like relaxation and mindfulness. The course emphasizes achieving balance between personal and professional responsibilities for enhanced well-being and productivity.

Course Description

Overview: The Time & Stress Management training program is designed to equip participants with strategies and tools to effectively manage their time and reduce stress. This program aims to improve productivity, enhance well-being, and promote a balanced approach to work and life. It is suitable for professionals at all levels who seek to optimize their time management skills and manage stress in a constructive manner.

Objective:
• Enhance Time Management Skills: Teach participants techniques for prioritizing tasks, setting goals, and planning effectively.
• Reduce Stress Levels: Provide strategies to identify, manage, and reduce stress.
• Improve Productivity: Equip participants with tools to increase efficiency and effectiveness in their tasks.
• Promote Work-Life Balance: Encourage practices that support a healthy balance between work and personal life.
• Develop Coping Mechanisms: Teach practical methods for dealing with stress and maintaining mental health.
• Encourage Self-Care: Highlight the importance of self-care and resilience in managing stress.

Training Content:
1. Introduction to Time and Stress Management
• Importance of time and stress management
• Understanding the relationship between time management and stress
• Overview of common time and stress challenges

2. Assessing Time Management and Stress Levels
• Self-assessment tools for time management
• Identifying personal time-wasting habits
• Assessing stress levels and identifying stressors

3. Setting Goals and Priorities
• SMART goal setting (Specific, Measurable, Achievable, Relevant, Time-bound)
• Prioritization techniques (Eisenhower Matrix, ABC Method)
• Aligning goals with personal and professional objectives

4. Planning and Scheduling
• Effective planning techniques
• Creating daily, weekly, and monthly schedules
• Time blocking and calendar management
• Balancing workload and avoiding over-commitment

5. Task Management and Delegation
• Breaking down tasks into manageable steps
• Using task lists and to-do lists effectively
• Strategies for delegating tasks appropriately
• Utilizing project management tools and software

6. Overcoming Procrastination
• Understanding the causes of procrastination
• Techniques to overcome procrastination
• Developing habits for consistent productivity
• Maintaining motivation and focus

7. Stress Management Techniques
• Understanding the physiology of stress
• Identifying physical, emotional, and behavioral signs of stress
• Techniques for stress reduction (deep breathing, meditation, mindfulness)
• Cognitive-behavioral strategies for managing stress

8. Building Resilience and Coping Skills
• Importance of resilience in stress management
• Techniques for building mental and emotional resilience
• Developing positive coping mechanisms
• Strategies for adapting to change and uncertainty

9. Work-Life Balance
• Importance of work-life balance for overall well-being
• Strategies for achieving a healthy balance
• Setting boundaries between work and personal life
• Time management techniques for remote work

10. Self-Care and Well-Being
• Importance of self-care in managing stress
• Physical health: exercise, nutrition, sleep
• Mental health: relaxation techniques, hobbies, social connections
• Creating a personal self-care plan

11. Effective Communication
• Role of communication in time and stress management
• Assertive communication techniques
• Managing expectations and setting realistic goals
• Handling difficult conversations and conflicts

12. Continuous Improvement and Reflection
• Importance of continuous improvement in time and stress management
• Reflecting on personal progress and learning
• Setting ongoing goals for improvement
• Resources for continued learning and support

Training Methods:
• Lectures and Presentations: Provide foundational knowledge and key concepts.
• Interactive Workshops: Engage participants in practical exercises and group activities.
• Self-Assessments: Tools to evaluate personal time management and stress levels.
• Role-Playing: Simulate scenarios to practice time and stress management techniques.
• Group Discussions: Facilitate sharing of experiences and collaborative problem-solving.
• Case Studies: Analyze real-life examples to illustrate principles and strategies.
• Practical Exercises: Activities to practice specific skills (e.g., deep breathing, task prioritization).
• Feedback Sessions: Offer opportunities for peer and facilitator feedback.
• Action Planning: Develop personalized action plans for applying time and stress management techniques.

What you will learn

Time Management Skills: Participants will learn how to set SMART goals, prioritize tasks effectively, and create actionable plans to manage their time efficiently.
Identifying Time Wasters: They'll learn to recognize common time-wasting activities and develop strategies to minimize or eliminate them to enhance productivity.
Stress Management Techniques: Participants will explore various stress management techniques such as relaxation exercises, mindfulness meditation, and deep breathing to reduce stress levels and promote well-being.
Effective Communication: They'll learn communication skills and assertiveness techniques to manage expectations, delegate tasks, and communicate boundaries effectively.
Prioritization Strategies: Participants will understand different prioritization techniques such as the Eisenhower Matrix and ABC prioritization to focus on high-impact tasks and manage workload effectively.
Managing Interruptions: They'll learn strategies to minimize interruptions and maintain focus on tasks to improve productivity and reduce stress.
Work-Life Balance: Participants will explore strategies for integrating personal and professional responsibilities to achieve a healthy work-life balance and prevent burnout.
Continuous Improvement: They'll cultivate a mindset of continuous improvement and learn to identify areas for growth and development in their time and stress management practices.

Time & Stress Management Lecture Started

Prof Dr. HM Jahirul Haque

Vice Chancellor, Canadian University

Ayman Sadiq

CEO at 10 Minute School

Week 1: Introduction to Time and Stress Management

Day 1: Overview of the course objectives and syllabus.
Day 2: Understanding the importance of time and stress management in personal and professional life.
Day 3: Identifying common time wasters and stressors.
Day 4: Introduction to key concepts such as prioritization and goal setting.
Day 5: Group discussion on personal time management challenges and stress triggers.

Week 2: Time Management Strategies

Day 1: Techniques for setting SMART goals and priorities.
Day 2: Prioritization techniques, including the Eisenhower Matrix and ABC prioritization.
Day 3: Planning and scheduling strategies for daily, weekly, and long-term goals.
Day 4: Workshop on creating effective to-do lists and task management systems.
Day 5: Peer review and refinement of personal time management plans.

Week 3: Managing Interruptions

Day 1: Understanding the impact of interruptions on productivity and stress levels.
Day 2: Techniques for minimizing and managing interruptions in the workplace.
Day 3: Setting boundaries and managing communication channels effectively.
Day 4: Practice session: Role-playing exercises to manage interruptions assertively.
Day 5: Peer feedback and reflection on managing interruptions.

Week 4: Stress Management Techniques

Day 1: Introduction to stress management and its importance for overall well-being.
Day 2: Stress awareness: identifying signs and symptoms of stress.
Day 3: Relaxation techniques, including deep breathing, progressive muscle relaxation, and guided imagery.
Day 4: Mindfulness meditation practice and its benefits for stress reduction.
Day 5: Group discussion on implementing stress management techniques in daily life.

Week 5: Effective Communication

Day 1: Understanding the role of effective communication in time and stress management.
Day 2: Techniques for clear and assertive communication, including saying no politely.
Day 3: Delegation skills and strategies for effective task assignment.
Day 4: Workshop on conflict resolution techniques and managing difficult conversations.
Day 5: Peer role-playing exercises to practice effective communication skills.

Week 6: Work-Life Balance

Day 1: Exploring the concept of work-life balance and its benefits.
Day 2: Strategies for integrating personal and professional responsibilities.
Day 3: Self-care techniques and activities to promote well-being and prevent burnout.
Day 4: Group discussion on creating boundaries and setting realistic expectations.
Day 5: Reflection on personal work-life balance goals and action planning.

Week 7: Continuous Improvement

Day 1: Cultivating a mindset of continuous improvement in time and stress management.
Day 2: Identifying areas for growth and development based on course learnings.
Day 3: Action planning for implementing ongoing time and stress management strategies.
Day 4: Peer sharing of success stories and challenges in implementing course techniques.
Day 5: Final reflection and goal-setting session for long-term time and stress management.

Item	Description	Sponsored By
Course Materials	Folder, Note Books, Pen, Pad etc.
Lunch Package	Set Menu Lunch Box
Snaks Items	Fruits Cake, Black Forest Cup Cake
Tea/Coffee	Unlimited Coffee