Last week we reviewed the signs and symptoms of stress due to overload and below are some strategies to gain control and reduce overwhelm on the job.

  • Do a weekly plan prior to the week and map out your working days; what you will address each day, based on what is required of you to accomplish as urgent and important with deadlines or commitments.
  • Begin each day with the tasks that you don’t like as much and are avoiding. Get them over with so the rest of the day can be focused on the things that excite you.
  • Document at the end of each day your key WINS and accomplishments to measure progress toward achieving weekly goals.
  • Clear the clutter of your work space and only have on your desk the things that you use on a daily basis.
  • Archive and purge your files, shelves and drawers regularly and archive your computer files that are over 2 years old.
  • Let go of trying to use memory for important passwords, pins and frequently used numbers and contacts. Set up a confidential file where all are stored for quick reference.
  • Cut down on distractions and interruptions by blocking out UNINTERUPTED FOCUS time and turn off emails and let the phone be rerouted and let your colleagues know to not disturb you as you are on a deadline.
  • Don’t SIT ALL DAY without movement. Consider a stand up desk option and/or stop what you are doing and get up and walk, move or stretch for a few minutes to get oxygen to your body and brain.
  • For one week, log the time that you spend on each work task during the day of what the task was, how long it took and what the result was. At the end of the week, go back and add up the hours you devote to each task.
  • Don’t skip meals and lunch time do to workload. Take a brain and exercise break with healthy eating and avoid the afternoon crash of energy.