Showing posts with label adult groups. Show all posts
Showing posts with label adult groups. Show all posts

Thursday, November 21, 2013

Time Management

Budgeting time is similar to budgeting money. We spend our money and our time on things we value.
There are only 24 hours in a day. You can't earn more so you need to learn how to fit everything in. These suggestions can be utilized by adolescents or adults.

The first thing to do is to keep track of where your time is spent. Click here for a form to complete. Total the number of hours.

If you are over 24 hours, determine where you need to cut back.
If you are under 24 hours, see if there are changes you need to make. 

Another way to determine how much you can get done during the course of a day and where your precious moments are going, Joe Mathews suggests carrying a schedule to record all your thoughts, conversations, and activities for a week. You'll see how much time is actually spent producing results and how much time is wasted on unproductive thoughts, conversations, and actions. 

Now that you know how your time is being spent, you can make a budget for your activities. Be aware of when you have the most energy, are the most alert, and when you get tired or irritable as well as what distracts you from starting or working on your list. 
According to the University of Utah School of Medicine website, it's a good idea to start off "making a master schedule for the week which tells you what time is "committed," i.e. time periods that you have already scheduled. It includes sleeping, dressing, eating, travel time, meetings or classes, housekeeping chores, time with loved ones, friends or children, and some leisure-relaxation-exercise time. This is your fixed schedule. It includes the things you must do. Your master schedule is pretty stable week after week. You need to write it down only once, then make occasional changes as needed. The master schedule identifies the hours that are "free," that you have control over. Doing this doesn't mean you have to do the same thing each week, rather it is a starting point for your planning."

The next two options I prefer for time management are either a to-do checklist or a calendar-book type day planner.

For the daily checklist, simply write down all the tasks you need to accomplish for the day. Prioritize and assign the letter A (those that need to be done the soonest), B, or C (those that are lowest priority), to each item on the list. Begin with the tasks marked with an A, and start with the task that will take the shortest amount of time working your way up to the longest amount of time. Do the same with the B and C category. 

Train yourself to avoid procrastination. Postponing work only makes you feel more pressured for time. It just boils down to will power and making yourself do it. Joseph Fielding Smith said, "Do it! Do it right!, Do it right now!" Write down this quote and put it somewhere you will see it every day.

Plan to multi-task. If you want to read a book but can't find the time, keep it with you and read it while you're waiting to pick up the kids from school, when you're waiting in line, when you find a spare 15 minutes, or instead of playing on your phone. 

Reward youself! 




Friday, November 8, 2013

Self Awarness

As a mental health professional, teaching self-awareness is one of the first things I do with new clients. It's a starting point for individuals to make important changes in their lives.

What is self-awareness?
Self-awareness is the capacity for introspection and the ability to recognize oneself as an individual separate from the environment and other individuals. (Wikipedia.org)
Self Awareness is having a clear perception of your personality, including strengths, weaknesses, thoughts, beliefs, motivation, and emotions. (pathwaytohappiness.com)
Being self-aware is knowing what you want in your life...what motivates you and makes you happy, what you want to change about yourself or about your life, your achievements so far, how you relate to others, what you need to improve as a person, your most important beliefs and values, and how you see yourself as a person. (more-selfesteem.com)  

Why is self-awareness important?
As you develop self awareness you are able to make changes in the thoughts and interpretations you make in your mind. Changing the interpretations in your mind allows you to change your emotions. Self awareness is one of the attributes of Emotional Intelligence and an important factor in achieving success. (pathwaytohappiness.com)
If you want to change your life in any way you need to know yourself before you can act. You need to know what you need to do to head in the right direction and you can't do that until you know yourself. Self awareness can enrich your life because you can then move closer to living your values and realizing your dreams. (more-selfesteem.com)


How to develop self-awareness:

This link at zerotothree.org provides ways you can help your toddler become self-aware.

Pre-school children will enjoy drawing about themselves.


I provide worksheets that prompt the school-age children to practice introspection.

Self Awareness 1



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Tuesday, November 5, 2013

STRESS!!!! We all have it to varying degrees


First, take the Holmes and Rahe Stress Scale, online here, or print a .pdf here.

Read the instructions carefully, as you consider your life stressors over the past 12 months. Total your score to discover how you level of stress could impact your physical health.

Score Interpretation

300+ You have a high or very high risk of becoming ill in the near future.
150-299 You have a moderate to high chance of becoming ill in the near future.
<150 You have only a low to moderate chance of becoming ill in the near future.

Your score will also validate why you feel so stressed out, or it will make you feel better about your life as realize things could be worse.

How can you positively deal with stress?

This is what I use to educate my adult patients.

The most important thing I've come to realize since I started working full-time with psychiatric patients and those who are addicted to substances is that I can't make them change. If you want to cope better with stress, you need to take the steps to learn new skills and apply them.