Time management, Productivity and Technology use Flashcards

1
Q

Does time managment better for wellbeing or proformance?

A

In other words, time management may be of primary
importance to preserving wellbeing, and of
secondary to performance.

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2
Q

8 tips for time management

A
  1. Monotask. Do one thing at a time.
  2. Time block (Logical Vs creative Tasks)
  3. Make a schedule
  4. Whats the thing I need to achieve today?
  5. Have a Monthly Goal
  6. Habit Stacking (two things you can do easily at once)
  7. Do the same thing in the same places.
  8. Proper Sleep
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3
Q

What is the Podmoro Method?

A

PODMORO METHOD: 25min work, 5min rest x4 cycles, then one15-30min
break

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4
Q

Tips for overcome Procrastination

A
  • Just do 5 minutes
  • Complete the easiest part first
  • Choose the part you are the least challenged or the least put-off by
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5
Q

What is Encoding?

A

Encoding: connecting pen to paper
* Writing down information helps you process and encode information into memory

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6
Q

5 STRATEGIES TO HELP YOU WITH OVER-THINKING
(AND BETTER MANAGE YOUR MENTAL CAPACITY AND TIME MANAGEMENT)

A
  1. Put aside perfectionism: Pareto principle: 80/20
  2. Right-size the problem - 10/10/10 rule
  3. Leverage your intuition through thin slicing
  4. Limit the drain of decision fatigue
  5. Use time constraints for thinking and task completion - Parkinson’s Law
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7
Q

What is the Pareto Principle?

A

The Pareto principle, also known as the 80/20 rule, is a theory maintaining that 80 percent of the output from a given situation or system is determined by 20 percent of the input.

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8
Q

What is the 10/10/10 rule?

A

One way to analyze the short-term and long-term consequences of your work-life-balance decisions is to apply the 10/10/10 Rule: to ask yourself how you’ll feel with the options in 10 minutes, 10 months, and 10 years.

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9
Q

What is Thin Slicing?

A

Thin-slicing is psychology’s word for an ability to accurately judge people or situations on the basis of first impressions.

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10
Q

What is decision fatigue?

A

Decision fatigue is when the mind becomes fatigued after a sustained period of decision making. Making decisions is a cognitively taxing process, and decision making ability declines after long sequences of decisions.

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11
Q

What is Parkinson’s law?

A

Parkinson’s law is the adage that “work expands so as to fill the time available for its completion.”

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12
Q

Why is creating a calme, inviting, decluttered place for work good?

A
  • Ego Depletion:
  • Intrinsic motivation
  • Consider plants, being outdoors in nature
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13
Q

What are some tips for mindful technology use?

A
  • Attention Residue:
  • De-emphasize the importance of returning message right away
  • Work offline smart devices and entertainment apps
  • Delete apps during “crunch time”, use of apps to set time limits
  • Put device on silent and out of sight/out of reach
  • Scheduled/timed use of apps/device: e.g. digital curfew
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14
Q

What is attention residue?

A

Attention Residue, when part of our attention is focused on another task instead of being fully devoted to the current task that needs to be performed.

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15
Q

What does some research say about the relationship between smart phones and cortisol?

A

SMART PHONES AND CORTISOL
Relationship between smartphones and cortisol is not yet clearly established
Select research to-date:
* Subjects report feeling more stressed than before they had a smartphone
* Checking work emails first- or last-thing in the day can interfere with natural cortisol rhythms
(and sleep)
* Nomophobia (no-mobile-phone phobia) has been shown to increase cortisol levels
* Social media can exacerbate stress (information overload, cyber bullying, social comparison…)

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16
Q

What are some negative connections between smart phones, cognition and connetion to self and environment?

A
  • Impaired memory, information processing due to attention residue
  • Smart phones not in use but within reach can impair cognition
  • One study found that when a smartphone was within sight, even if turned off,
    lowered test scores for short-term memory and problem solving
  • Weakened social connections e.g. lack of ability to process body language/emotions or
    to initiate casual conversations, don’t help strangers
  • Anxiety and depression (social media)
  • Avoidance of self: thoughts, feelings, relationships
17
Q

What is tech neck?

A

“Tech neck,” the act of stressing muscles while using phones, tablets, and computers, resulting in neck and shoulder pain, stiffness, and soreness, is a problem that’s getting worse.

18
Q

What is the importance of self care?

A
  • Enhances mental health resilience and prevents burnout
  • Builds self-esteem and self-worth “I am important. I am investing in myself. I will be okay.”
  • Preserves social connections, relationships and empathy
  • We must take care of ourselves first, in order to take care of others
  • Consider self-care in all 8 dimensions of wellness: social, intellectual (creativity), spiritual, etc.
19
Q

What is the ESCAPE method of self-care?

A
  • Exercise / movement
  • Sleep / rest

-Connect with self and others

  • Appreciation and gratitude
  • Playful
  • Breathwork & meditation
20
Q

What are the 4 happiness chemicals?

A

Dopamine
Oxytocin
Serotonin
Endorphin

21
Q

What are some characteristics of dopamine?

A
  • enhances feelings of pleasure and reward. -increases attention
    -improves cognitive executive function
    -stimulates creativity
  • Completing a task
  • Paticipating in self-care
  • Eating Food
  • Celebrating small wins
  • meditation
22
Q

What are some characteristics of Oxytocin

A
  • anti-stress effect
  • decreases blood pressure and cortisol -regulates emotional response
  • promotes social bonding, trust,
    empathy
  • Playing with pets or baby/child.
  • Holding hands
  • Getting a massage
  • Giving loved ones a hug
  • Giving a compliment
23
Q

What are some characteristics of Serotonin.

A

Serotonin influencing learning, memory, happiness as well as regulating sleep

  • Walking in nature
  • Running
  • Sunlight
  • Swimming
  • Cycling
24
Q

What are some characteristics of Endorphins?

A

Endorphins enhance mood, self-esteem, pleasure

  • Laughter/Exercise
  • Watching a comedy
  • Share a joke with a friend
  • Eating dark Chocolate
25
Q

What is BDNF and how can we increase its production?

A

BDNF is a factor that repairs connections in the brain and can enhance focus and memory.

movement increases the production of BDNF.
26
Q

What are 7 benifits of Sleep?

A
  • More efficent thought process
  • Organizes new information
  • Solidifies your memories
  • Leads to more creative thinking
  • Clears out harmful toxins
  • Regulates your appitite
  • Keeps your body healthy
27
Q

What are the reconmmended hours of sleep a night for children, adolesecents and adults?

A

children - 10hr
adolescents– 9-10hr (Dr. Matthew Walker, leading research on sleep, believes this
should be extended up to 25yo)
adults – 7-8hr

28
Q

What are some benifits of Mindful meditation?

A

MINDFUL MEDITATION
* Meditation shifts the neural activity of the brain
* In simplistic terms, it slows down and calms the brain
* It helps to ”dial back” the hyperstimulation superimposed on
us (technology, environment, work, relationships…)
* It also helps us process our internalized perceptions of self
and surroundings.