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Joe Robinson, Coach, Speaker, ConsultantJoe Robinson, Coach, Speaker, Consultant
© 2008 Joe Robinson
Lose Stress, Manage Time, Boost Performance
[ scream ][ scream ]
© 2008 Joe Robinson
© 2008 Joe Robinson
The Burnout Treadmill
Over Tasking Time Urgency Stress
Time Urgency Rushing
I’m Too Busy No Recharging
Chronic Stress Longer Hours
Cumulative Fatigue
Lower Productivity
Falling Further Behind
© 2008 Joe Robinson
The more
active leisure life, the higheryour life
satisfaction
The more
active leisure life, the higheryour life
satisfaction
© 2008 Joe Robinson
Working to LivePerformance Principals
1. Work fills the available time. We have to make some of it unavailable.
2. Time urgency fuels rushing; rushing fuels stress.
3. Boundaries manage time and stress.
4. The source of productivity is renewal and rejuvenation.
Stressing like it’s 150,000 BC
Hub of reflex fear, panic
False Alarm!False Alarm!
Amygdala
© 2008 Joe Robinson
If you haven’t had a day off, you haven’t had a day on.
© 2008 Joe Robinson
© 2008 Joe Robinson
10 Steps to Sanity1. Turn Down Time Urgency
2. Reframe Stress
3. Don’t Buy Work Guilt
4. Set Boundaries
5. Redesign Task Bottlenecks
6. Qualify the Chaos
7. Say No
8. End Email Overload
9. Pick Your Base Camp
10. Get a Life
Step 1: Turn Down Time Urgency
© 2008 Joe Robinson
We’re never too busy
to say we’re too busy.
The Speed TrapThe Speed Trap Nonstop motion makes everything appear urgent Nonstop motion makes everything appear urgent
© 2008 Joe Robinson
ToolsTools
TipTip
Cut ‘clock-checking’ by 50% Cut ‘clock-checking’ by 50% Eat slower, talk slower, cut the caffeineEat slower, talk slower, cut the caffeine
Never check the clock when you’re lateNever check the clock when you’re late
Urgent Science
© 2008 Joe Robinson
Activities that require complex decision-making and long-term future planning
are hindered by time urgency. (Abbott, Sutherland, Watt)
Activities that require complex decision-making and long-term future planning
are hindered by time urgency. (Abbott, Sutherland, Watt)
People high in time-urgent speech patterns and general hurry were most likely to report burnout due to emotional exhaustion and depersonalization.
(Conte, San Diego State)
Catch YourselfCatch Yourself
Is it an emergency or is it a speed trap?
© 2008 Joe Robinson
Step 2: Reframe StressStep 2: Reframe Stress
“I’m not stressed.
I’m practicing
my anti-gravity exercises.”
“I’m not stressed.
I’m practicing
my anti-gravity exercises.”
© 2008 Joe Robinson
The Stress ExpressThe Stress Express
© 2008 Joe Robinson
Stress hormones lower immune system
Caveman impulse
Threat to coping ability
“Perceived” danger
© 2008 Joe Robinson
It’s the ReactionIt’s the Reaction
© 2008 Joe Robinson
Avoid the negative 3 P’s: Permanent, Pervasive, Personal
Counter with optimistic storyTemporary, Specific, Non-personal
Change the Story
© 2008 Joe Robinson
Catch yourselfAttitude breathingABCDE exercise
Relaxation responseMindfulnessLife refueling
Communication
ToolsToolsStressStress
© 2008 Joe Robinson
The Performance IdentityThe Performance Identity
The Performance I.D.“I do, therefore I am”
False belief:All value from output
Productivity Paranoia
© 2008 Joe Robinson
Step 3: Don’t Buy Work GuiltStep 3: Don’t Buy Work Guilt
It’s bogus.
© 2008 Joe Robinson
Guilt Is Optional
• Thought does not equal action.
• There are no “should's,” only choices.
• The voice in your head is not yours.
• Recognize guilt triggers—anger, overload, perfectionism.
• Choose realism over emotion.
• Thought does not equal action.
• There are no “should's,” only choices.
• The voice in your head is not yours.
• Recognize guilt triggers—anger, overload, perfectionism.
• Choose realism over emotion.
Step 4: Set Boundaries
“Every river has its bank. Every ocean its shore.”
– Deng Ming Dao
© 2008 Joe Robinson
The key trait of successful business The key trait of successful business people who have true satisfaction in people who have true satisfaction in their lives is “the deliberate imposition their lives is “the deliberate imposition of limits.”of limits.” – (Nash, Stevenson, Harvard, 2004)
© 2008 Joe Robinson
Reflex Meets Science
Reflex Science
Constant cell, E-mail interruptions
Multitasking speeds up work
Answering that E-mail won’t take long
Interrupted workers less productive
Multitasking slows you down
Each E-mail is a loss of 15 minutes
© 2008 Joe Robinson
- Use “No Reply Necessary”
- Determine urgency
- Turn off alert boxes
Step 5: End Email OverloadStep 5: End Email Overload
No MasNo Mas
Send Less Email!Send Less Email!
© 2008 Joe Robinson
- Check Email at designated times No more frequently than 45 mins
100Days!100
Days!66%66% 166166 24,00024,000
Time to draw the line on email overload?© 2008 Joe Robinson
- What’s the value of doing it now?
- What are the consequences of waiting?
- Pile-driving
Step 6: Qualify the ChaosStep 6: Qualify the Chaos
StopStop
Get organized!Get organized!
© 2008 Joe Robinson
- The 80/20 rule
Step 7: Redesign Task Step 7: Redesign Task BottlenecksBottlenecks
What’s not working?
© 2008 Joe Robinson
What are you doing that’s dumb?What’s working?
What should I be doing less of?What should I be doing more of?
What tasks can I change?How?
AskAsk
Assess the MessAssess the Mess
© 2008 Joe Robinson
Step 8: Say NoStep 8: Say No
Don’t go over the edgeDon’t go over the edge
ToolsTools
© 2008 Joe Robinson
No is “the improvement-oriented voice No is “the improvement-oriented voice process.”process.” – Amy Edmonson, Harvard; James Detert, Cornell
© 2008 Joe Robinson
Step 9: Pick Your Base Camp
Step 10: Get a Life! Step 10: Get a Life!
LiveLive
© 2008 Joe Robinson
Go for the ExperienceGo for the Experience
Exit the comfort zoneFind a hobby
Dump the production metricLeap before you lookDetermine life content
Exit the comfort zoneFind a hobby
Dump the production metricLeap before you lookDetermine life content
© 2008 Joe Robinson
© 2008 Joe Robinson
© 2008 Joe Robinson
Design & Photos: Joe Robinson, www.worktolive.info, Sue Baechler, www.originaliti.com"Silhouettes" Photographed by J.J. Martyn © 2005, www.jjmartyn.com
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