Joe Robinson, Coach, Speaker, Consultant © 2008 Joe Robinson Lose Stress, Manage Time, Boost Performance

Joe Robinson, Coach, Speaker, ConsultantJoe Robinson, Coach, Speaker, Consultant

© 2008 Joe Robinson

Lose Stress, Manage Time, Boost Performance

[ scream ][ scream ]



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


The more

active leisure life, the higheryour life

satisfaction

The more

active leisure life, the higheryour life

satisfaction


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


If you haven’t had a day off, you haven’t had a day on.



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


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


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


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?


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.”


The Stress ExpressThe Stress Express


Stress hormones lower immune system

Caveman impulse

Threat to coping ability

“Perceived” danger


It’s the ReactionIt’s the Reaction


Avoid the negative 3 P’s: Permanent, Pervasive, Personal

Counter with optimistic storyTemporary, Specific, Non-personal

Change the Story


Catch yourselfAttitude breathingABCDE exercise

Relaxation responseMindfulnessLife refueling

Communication

ToolsToolsStressStress


The Performance IdentityThe Performance Identity

The Performance I.D.“I do, therefore I am”

False belief:All value from output

Productivity Paranoia


Step 3: Don’t Buy Work GuiltStep 3: Don’t Buy Work Guilt

It’s bogus.


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


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)


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


- 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!


- 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!


- The 80/20 rule

Step 7: Redesign Task Step 7: Redesign Task BottlenecksBottlenecks

What’s not working?


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


Step 8: Say NoStep 8: Say No

Don’t go over the edgeDon’t go over the edge

ToolsTools


No is “the improvement-oriented voice No is “the improvement-oriented voice process.”process.” – Amy Edmonson, Harvard; James Detert, Cornell


Step 9: Pick Your Base Camp

Step 10: Get a Life! Step 10: Get a Life!

LiveLive


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




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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Joe Robinson, Coach, Speaker, Consultant © 2008 Joe Robinson Lose Stress, Manage Time, Boost Performance