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Manage Stress with Daily Goals

Manage Stress with Daily Goals
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You’ve got your big project to work on. The deadline for your goals is looming over your shoulder. You are starting to feel it’s hot breath of guilt whenever you aren’t working. Socializing with your friends, taking a break, even just going to sleep now seems like it is just wasting time. When you are working you feel tired and drained and when you aren’t working you can’t really rest because of the nagging feeling that you simply aren’t doing enough.

Burnout is a big problem when you are working towards goals. Your goals become so motivating, that doing anything not directly related to their achievement seems wasteful. Half of you wants to recover your energy to go back with full force and the other believes you are just wasting time.

In their groundbreaking book on Energy Management, Tony Schwarz and Jim Loehr, they make the case that managing energy cycles, not just time is the key to peak productivity. From their work with companies, they begin applying the secrets of world class athletes. The secrets of resting to recover energy between periods of hard work. All work and no play makes Jack a dull boy and it will cause your productivity to go down in flames.

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After reading this book and various other works on the subject of energy management, these ideas sound great. Unfortunately, there really isn’t an effective system for putting them into place. How do you draw the line between resting the right amount for full performance and just being lazy? How can you create a system for managing your
stress?

The best system I found is also one of the most simple. Get yourself a binder or notepad that you can refer to throughout the day. Before you go to bed each night, write down all the things you want to accomplish the next day. These are your daily goals. As you work the next day check off the items on your daily goal list.

How It’s Different Than Traditional “To-Do” Lists

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Some of you might start saying to yourself, “It’s my to-do list that is causing me to burnout in the first place! When I look at all the things I have to do I start feeling guilty when I’m not working!” Daily goals are very different than a to-do list.

Your daily goals list only contains the things you want to accomplish tomorrow. Those familiar with the Next Actions lists in the GTD system will notice that those lists contain everything you need to do. Daily goals are separate from to-do lists because it only contains activities for tomorrow.

Secondly you don’t add things to today’s goals. I almost never make additions to today’s list during the day unless something unexpected comes up that needs to be handled immediately. If I need to do work, it get’s put on my to-do list for the next day. This way you know from when you wake up how much is on your plate for each day.

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How Daily Goals List Prevents Burnout

Once you complete all the actions on your goals list, the rest of the time is yours. Relax, socialize and do whatever you want, by completing your daily goals you have earned it. You don’t have your to-do list looming over your shoulder because your new tasks won’t be updated until the next day.

What this allows you to do is it helps you find out what amount of workload is a light, moderate or strenuous day for you. So if your deadline is coming up fast and you have a lot of energy, a few weeks of this practice will allow you to schedule in enough work so that you will work hard throughout the day to accomplish all your goals. If you have
a bit more flexibility, you can make your goals lighter so that you can fit in more recovery time.

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Your daily goal list is like setting the temperature on your stress thermostat. Too little stress and you are getting nowhere and aren’t improving. Too much stress for too long and you hit burnout. Daily goal lists let you take control so you can temporarily ramp up your productivity or slow it down to properly manage your energy.

Eventually by using this technique and systematically creating hard days followed by lighter ones, you can increase your productivity. Professional bodybuilders take time to stress their muscles followed by periods where the muscle tissue can be rebuilt. You can apply the same process to your work by setting hard days followed by lighter days. Set your daily goals so you can get more done and feel less stress.

Scott Young is a University student who writes about personal development, productivity and goal setting. Scott is currently writing his first book, Personal Evolution, which will be available in the fall. You can learn more about Scott or read hundreds of other articles at his website.

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Last Updated on September 17, 2018

Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny

Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny

Are you one of those people who are always suffering setbacks? Does little ever seem to go right for you? Do you sometimes feel that the universe is out to get you? Do you wonder:

Why do I have bad luck?

Let me let you into a secret:

Your luck is no worse—and no better—than anyone else’s. It just feels that way. Better still, there are two simple things you can do which will reverse your feelings of being unlucky.

1. Stop believing that what happens in your life is down to the vagaries of luck, destiny, supernatural forces, malevolent other people, or anything else outside your self.

Psychologists call this “external locus of control.” It’s a kind of fatalism, where people believe that they can do little or nothing personally to change their lives.

Because of this, they either merely hope for the best, focus on trying to change their luck by various kinds of superstition, or submit passively to whatever comes—while complaining that it doesn’t match their hopes.

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Most successful people take the opposite view. They have “internal locus of control.” They believe that what happens in their life is nearly all down to them; and that even when chance events occur, what is important is not the event itself, but how you respond to it.

This makes them pro-active, engaged, ready to try new things, and keen to find the means to change whatever in their lives they don’t like.

They aren’t fatalistic and they don’t blame bad luck for what isn’t right in their world. They look for a way to make things better.

Are they luckier than the others? Of course not.

Luck is random—that’s what chance means—so they are just as likely to suffer setbacks as anyone else.

What’s different is their response. When things go wrong, they quickly look for ways to put them right. They don’t whine, pity themselves, or complain about “bad luck.” They try to learn from what happened to avoid or correct it next time and get on with living their life as best they can.

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No one is habitually luckier or unluckier than anyone else. It may seem so, over the short term (Random events often come in groups, just as random numbers often lie close together for several instances—which is why gamblers tend to see patterns where none exist).

When you take a longer perspective, random chance is just . . . random. Yet those who feel that they are less lucky, typically pay far more attention to short-term instances of bad luck, convincing themselves of the correctness of their belief.

Your locus of control isn’t genetic. You learned it somehow. If it isn’t working for you, change it.

2. Remember that whatever you pay attention to grows in your mind.

If you focus on what’s going wrong in your life—especially if you see it as “bad luck” you can do nothing about—it will seem blacker and more malevolent.

In a short time, you’ll become so convinced that everything is against you that you’ll notice more and more instances where this appears to be true. As a result, you will almost certainly stop trying, convinced that nothing you can do will improve your prospects.

Fatalism feeds on itself until people become passive “victims” of life’s blows. The “losers” in life are those who are convinced they will fail before they start anything; sure that their “bad luck” will ruin any prospects of success.

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They rarely notice that the true reasons for their failure are ignorance, laziness, lack of skill, lack of forethought, or just plain foolishness—all of which they could do something to correct, if only they would stop blaming other people or “bad luck” for their personal deficiencies.

Your attention is under your control. Send it where you want it to go. Starve the negative thoughts until they die.

To improve your fortune, first decide that what happens is nearly always down to you; then try focusing on what works and what turns out well, not the bad stuff.

Your “fate” really does depend on the choices that you make. When random events happen, as they always will, do you choose to try to turn them to your advantage or just complain about them?

Thomas Jefferson is said to have used these words:

“I’m a great believer in luck and I find the harder I work, the more I have of it.”

Ralph Waldo Emerson said:

“Shallow men believe in luck. Strong men believe in cause and effect.”

Your luck, in the end, is pretty much what you choose it to be.

Featured photo credit: LoboStudio Hamburg via unsplash.com

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