Do you ever feel you could manage your time better?
In today’s fast-paced world, where our personal and professional lives often overlap, mastering the art of time management has become more crucial than ever. Whether it’s juggling household responsibilities, meeting work deadlines, or pursuing personal goals, effective time management can mean the difference between feeling overwhelmed and feeling in control.
Time management is the ability to use your time effectively or productively. With many people working in hybrid or home working roles, and with the school holidays upon us, now’s the time our time management skills might really be tested!
Both at home and in the workplace, the ability to prioritise tasks, set realistic goals, and make the most of our limited time has a wealth of benefits including reduced stress, increased productivity, and a greater sense of balance and fulfilment.
The effects of good and bad time management
Have you ever noticed that one hour can fly by and be wasted if you don’t manage your time properly whereas an hour of focused, uninterrupted activity on focused tasks can result in great progress? Let’s look at some of the effects of managing (or failing to manage) your time:
Effects of poor time management
Inefficient workflow
Wasted time
Missed deadlines
Poor quality work
Lack of punctuality
Rushing
Impatience
Poor performance
Overextension
Effects of good time management
Greater efficiency at work and in life
Better results and accomplished goals
Increased productivity
Reduced stress and an increased sense of achievement and wellbeing
Setting and achieving goals
People who work more efficiently and effectively tend to set themselves goals. These can be short, medium, or long term and can apply to individuals or organisations, at home or in the workplace.
Goals should be ‘SMART’:
Specific
Measurable
Attainable
Relevant
Time focused
The goals you set yourself should be realistic, as failing to achieve your goals can demotivate you.
Prioritisation and planning your time
Learning to prioritise will mean that you’re more likely to achieve your goals and are able to focus your attention and energy on the most important tasks.
There are lots of ways of prioritising tasks, but one of the most effective is by evaluating their urgency and level of importance as you decide what to tackle first.
Tasks that are both urgent and important should be done first. These are priority ‘to do’ tasks as there will often be negative consequences if these aren’t achieved.
Make a schedule to achieve tasks that are important but not so urgent. These might relate to medium or long term goals so schedule time for them when your more important tasks are complete.
Delegate tasks that are urgent but less important. Ask for help if you’re in the workplace, at home these are the tasks you could delegate to children or partners such as household chores.
Don’t worry about tasks that aren’t urgent or important – ask yourself if you really need to do these tasks at all?
Make some time to plan your time!
It might sound silly, but taking a small amount of time to understand and identify the essential tasks and any deadlines you need to meet can lead to an increase in productivity. Allocate specific amounts of time for each task and be realistic about the amount of time you allow. Plan for delays and interruptions, and remember to allow yourself time for breaks too.
Some people like to create a written to-do list or wall chart, others prefer using their phone, tablet, or desktop device to coordinate their movements and make plans. Find the tools that work for you and then use them.
Don’t overcommit yourself to too many tasks. This might make you feel rushed and dissatisfied or even more stressed and overwhelmed. Be realistic about what you can achieve.
Procrastination and distraction
Procrastination is ‘the action of delaying or postponing something’. Signs that you might be procrastinating include:
Re-doing ‘to-do’ lists repeatedly but never starting or accomplishing your tasks
Starting an important task and immediately stopping to go and make a drink or check your phone
Waiting for the right time to start tasks or until you feel motivated
Volunteering to do less important tasks instead of getting on with the important tasks on your list
Common reasons why we procrastinate include not liking the task, being unable to make a decision, getting drawn into distractions, feeling overwhelmed or ill-prepared, and fear of failure.
Try these strategies to avoid procrastinating:
Make and follow a daily plan of prioritised tasks
Remind yourself of why the tasks need to be done
Tackle your least favourite first, during times of higher energy and motivation
Reward yourself for progress and when you complete tasks
The most common distraction at home and work, is our mobile phones. In fact, 38% of office employees have been found to browse social media more than any other website. And did you know that in 2022, people in the UK spent an average of4 hours and 14 minutes per day on their smartphones? Think about all the time you could save if you reduced the amount of time you spend looking at your phone by just a quarter – or even half!
If you’re working from home, make it clear that you can’t be disturbed between specific set times, close your door, use headphones, or set up a workspace that’s just yours and just for work.
Communicating clearly, keeping a tidy office space (and home where possible!), managing stress, getting enough sleep, and asking for help when you’re under too much pressure can all help you to avoid distraction and procrastination and focus on the task in hand.
Time Management – more information and resources
Time management is a clearly a valuable skill not only within the workplace but also during school holidays and for hybrid and home workers. While the demands may differ, the basic principles of effective time management are the same.
By implementing strategies such as prioritising tasks, setting realistic goals, and maintaining a healthy work-life balance, you can navigate through the challenges of both work and home responsibilities with increased confidence and ease.
Embracing the importance of time management lets us make the most of our limited time, reducing stress, increasing productivity, and ultimately allowing us to create a more harmonious and organised pace of life. So, whether you’re tackling deadlines in the office or embarking on exciting adventures during the school break, remember that time is a precious resource and how we choose to manage it can make all the difference in leading a well-rounded and satisfying life.
Every day we communicate with each other in different situations and for many different reasons. No matter what method of communication we use, how we communicate can significantly impact the result.
In today’s fast-paced and highly competitive work environment, assertiveness has become an invaluable skill. It empowers individuals to express their thoughts, needs, and boundaries effectively, fostering healthier relationships, boosting self-esteem, and driving personal and professional growth. Recognising the demand for such skills, online assertiveness training courses have emerged as a convenient and effective solution.
In this blog post, we will explore the numerous benefits that online assertiveness training brings to the workplace, from enhanced communication to improved conflict resolution.
Effective Communication
Clear and assertive communication lies at the heart of successful teamwork in any workplace. Online assertiveness training equips individuals with the necessary tools to express their ideas confidently, actively listen to others, and engage in constructive dialogue. By mastering effective communication techniques, such as using “I” statements, active listening, and expressing opinions respectfully, employees can foster open and honest conversations, reducing misunderstandings, and improving overall teamwork.
Increased Self Confidence
A lack of confidence can hinder professional growth and limit opportunities for advancement. Assertiveness training can be a powerful confidence booster, empowering individuals to overcome self-doubt and express their thoughts and opinions with conviction. By learning assertiveness techniques, such as assertive body language, self-advocacy, and positive self-talk, employees can develop a stronger sense of self-assurance, allowing them to tackle challenges head-on and take on leadership roles with confidence.
Conflict Resolution and Collaboration
Conflicts are an inevitable part of any team in most workplaces, but how they are handled can significantly impact longer term team dynamics and productivity. Learning to be assertive equips employees with essential conflict resolution skills, enabling them to address and resolve issues effectively and professionally. Replacing aggression with assertiveness, actively listening to others, and negotiating with team members can mean that employees foster a more collaborative work environment, where conflicts are viewed as opportunities for growth rather than disruptions.
Stress Reduction and Emotional Wellbeing
If an individual feels unable to express themselves well, this can lead to heightened stress levels and emotional outbursts. Assertiveness training provides individuals with strategies to manage stress, set healthy boundaries, and handle challenging situations without compromising their emotional well-being. By gaining the tools to assertively communicate their needs, manage workloads, and handle criticism constructively, employees can experience reduced stress levels, improved work-life balance, and enhanced overall job satisfaction.
Professional Growth and Development
Assertiveness is a key factor in professional growth and development. By mastering the art of assertive communication, individuals feel confident to act upon new opportunities, advocate for their ideas, and demonstrate their skills and accomplishments confidently. Online assertiveness training programs offer valuable insights into self-promotion, networking, and negotiation skills, empowering employees to make their voices heard, expand their professional networks, and unlock their full potential.
Online Assertiveness Training
Our Assertiveness Training Course explores communication styles, explains the differences between aggression and assertiveness, and delivers valuable information about verbal and non-verbal communication, handling conflict and dealing with different types of people. Your team will learn how to adapt to challenging situations, express themselves effectively, and gain from increased confidence.
Training your team by using elearning is cost-effective, flexible, easily accessible and quick to implement. With high quality content, real life scenarios and a certificate of completion, investing in online assertiveness training will give you a harmonious, productive, and empowered workforce, where individuals can thrive and achieve their professional aspirations.
Since we launched our Menopause Awareness Training last year, we’ve noticed that the same questions keep popping up around menopause and perimenopause.
Here, we take a look at some of the most frequently asked perimenopause and menopause questions:
1. What’s the difference between menopause and perimenopause?
Perimenopause is the phase that precedes menopause, and it refers to the time during which a woman’s body begins to transition towards menopause. Perimenopause can last for several years and can be characterised by fluctuations in hormone levels, irregular menstrual cycles and numerous debilitating symptoms including hot flushes, brain fog, mood swings and night sweats.
Menopause is the point in time when a woman’s menstrual periods have completely ceased for at least 12 consecutive months. This occurs because the ovaries stop producing as much of the sex hormone oestrogen and no longer release an egg each month. Menopause is a natural biological process that marks the end of a woman’s reproductive years. The average age of menopause is 51, but it can occur a number of years earlier or later.
2. Does my place of work have to know I’m experiencing perimenopause?
Perimenopause is a personal health issue and for many women, it does not affect your ability to perform your job. While there is no legal obligation for your place of work to know that you are experiencing perimenopausal symptoms, it’s important to remember that the menopause transition is normal and that support should be available to help you at work if you need it. The CIPD found that around 60% of women they surveyed reported that their perimenopausal symptoms negatively affected them at work, with BUPA disclosing that almost 900,000 had left their job because of their symptoms.
If you are experiencing symptoms that impact your work performance, you might want to consider discussing your situation with your supervisor or HR department. According to ACAS, employers should make sure they have steps, procedures and support in place to help staff affected by the menopause transition. Having regular conversations at work and asking your employer to listen to your concerns can help resolve issues early and enable you to be provided with the necessary support and adjustments.
3. Do you get menopause symptoms every day?
The NHS reports that ‘most women will experience menopausal symptoms. Some women will experience few, or no, symptoms. But for some, they can be quite severe and have a significant impact on everyday life’.
Menopause symptoms can vary in frequency and intensity from woman to woman, and even from day to day for some women. Many women experience symptoms on a daily basis, while others may have more sporadic symptoms. The duration of menopause symptoms can also vary widely, ranging from a few months to several years and the severity of symptoms can change with time or even on a day to day basis.
Common menopause symptoms include hot flushes, night sweats, mood changes, brain fog, vaginal dryness, sleep disturbances, anxiety and changes in libido. These symptoms are caused by the hormonal fluctuations that occur during perimenopause and menopause. You may experience these symptoms some of the time, all of the time, or not at all.
4. Will menopause make me gain weight?
Menopause can be a contributing factor to weight gain in some women, although it is important to note that it is not the only factor that can contribute to weight gain during this time.
Changing hormone levels affect the way women store fat. During the menopause, your body will tend to store more calories than it burns which can cause fat to build up.
As women age, the body’s metabolism tends to slow down, which can make it more difficult to maintain a healthy weight. Additionally, changes in lifestyle habits, such as decreased physical activity levels or changes in diet may also contribute to weight gain during menopause.
The menopause can also cause other symptoms that indirectly affect your weight. If you’re experiencing night sweats or struggling to sleep, you could have less energy to exercise and be more prone to eating more sugary or fat-laden foods.
Not all women will experience weight gain during menopause, and those who do may only gain small amounts of weight. Maintaining a healthy diet and regular exercise routine (including strength training) can help manage weight during perimenopause and the menopause transition.
The average age of menopause is 51, while perimenopause typically occurs in women in their 40s or 50s. However, it is possible for some women to experience perimenopausal symptoms in their 20s or 30s, which is known as Premature Ovarian Insufficiency (POI) or premature menopause. This happens when the ovaries stop releasing eggs and stop producing hormones,usually before the age of 40.
The majority of cases of POI have no underlying causes, although links have been found in those women with autoimmune disorders or genetic disorders, as well as those who have undergone surgery to remove the ovaries or cancer treatments such as radiotherapy and chemotherapy.
The symptoms of POI can be similar to those experienced during perimenopause and it can have a significant long term affect on the body due to the early onset of low oestrogen levels. .
If you are experiencing symptoms of perimenopause under the age of 40, it’s important to talk to your GP to determine the underlying cause, and to find out about treatment options. Hormone Replacement Therapy (HRT) may be more likely to be recommended to manage symptoms and prevent long-term health risks.
6. Is using HRT dangerous?
A number of years ago, misleading and inaccurate studies were published stating that there were significant risks of breast cancer, heart disease and strokes from taking Hormone Replacement Therapy (HRT). These studies led to a number of women stopping taking HRT and today, many women still fear using HRT to combat their perimenopause and menopause symptoms because of the findings of these studies.
Specialist Menopause Doctors such as Dr Naomi Potter and Dr Louise Newson regularly provide up-to-date medical evidence and information from reports, ongoing studies and published journals to show that the increased risk of breast cancer from using HRT is incredibly minimal, with no proven increased risk of death. In fact, they say that as well as helping with perimenopause/menopause symptoms, HRT can actually be beneficial for your health. HRT can help prevent osteoporosis, and taken early enough, it can decrease long term cardiac risk by helping prevent heart disease and strokes. There are also early studies which are starting to show that HRT can lower the risk of other cancers and dementia, but research is ongoing.
HRT is available as tablets, patches or gel.Taking oestrogen transdermally (through the skin) also creates less risk. If you have a uterus it is important that progesterone is combined with the oestrogen to prevent the lining of the womb building up which can increase your risk of cancer. Taking progesterone removes this risk.
For women with histories of blood clots and other underlying conditions, HRT is still an option but needs to be discussed with your GP.
For additional information about HRT, please take a look at the NHS website or speak to your GP.
7. Does every woman experience menopause?
Menopause means ‘the last menstrual period’ and is a natural event and transition that all women will experience. Additionally, some transgender men, non-binary people and intersex people may also experience menopause.
Women who have had a hysterectomy with the removal of both ovaries will experience surgical menopause which has similar symptoms to perimenopause and menopause. Additionally, women with certain medical conditions or those who undergo certain treatments such as chemotherapy or radiotherapy may also experience early or premature menopause. Their symptoms may be more sudden and/or more severe.
Menopause is not a disease or a medical condition. However, it can have significant effects on a woman’s physical and emotional health, and it is important to seek medical advice and support if you are experiencing symptoms of menopause.
8. How do I know which sources of information are accurate and reliable?
When looking for information about menopause and perimenopause, symptoms and treatments, it’s important to receive accurate and up-to-date information. At times this can be challenging, as there is a lot of conflicting information and misinformation available online. Here are some reputable resources to consider:
The NHS website: This is a reliable source of information on menopause in the UK, providing detailed information about the symptoms of menopause, treatments, and lifestyle changes that can help manage menopause symptoms.
Speak to your GP. If you have questions or concerns about menopause, your GP can provide reliable information and advice that is specific to your individual needs and health history.
Read books by reputable authors. Look for books on menopause written by reputable authors who are experts in the field, such as Dr Louise Newson.
Be aware of information that is not evidence-based and take note of information that makes claims that are not supported by scientific evidence. Avoid websites or blogs that promote unproven treatments or remedies for menopause symptoms or ask you to part with substantial amounts of money.
9. Why does perimenopause cause so many problems?
Hormones play a crucial role in the health and well-being of women. Hormones are chemical messengers produced by various glands throughout the body and are responsible for regulating many bodily functions, including metabolism, growth and development, and reproductive functions.
In women, the two primary sex hormones are oestrogen and progesterone, which are produced by the ovaries. These hormones play a vital role in the reproductive cycle and also have a significant impact on other bodily systems, such as the cardiovascular and musculoskeletal systems.
Throughout a woman’s life, the levels of these hormones will fluctuate, leading to various physical and emotional changes. During the menstrual cycle, oestrogen and progesterone levels rise and fall, leading to changes in mood, energy levels, and other physical symptoms.
Perimenopause can cause a range of problems because it is a time of significant hormonal fluctuation and transition. During perimenopause, the levels of oestrogen and progesterone in a woman’s body begin to fluctuate more rapidly, leading to many physical and emotional symptoms.
As a woman transitions through perimenopause, the body’s production of oestrogen and progesterone rises and falls. Unfortunately, this doesn’t happen in a steady, measured way and hormone levels can be constantly changing, rising and decreasing continuously, almost like being on a rollercoaster. Many of the changes you experience during perimenopause are a result of decreasing oestrogen. As there are oestrogen receptors all over the body, this explains why every part of the body can be affected in some way.
10. Are there any positive things about the menopause transition?
All too often, articles, news reports and research focuses on the symptoms and management of perimenopause and menopause and the challenges and discomforts, whilst overlooking the positive aspects of this time of life. For many women these include (but are not limited to):
1. No more periods – one of the most significant changes during perimenopause is the gradual end to menstrual periods. While this can be a difficult transition for some women, it can also be a relief for those who have experienced heavy or painful periods during their lives.
2. Increased sense of freedom – many women report feeling a sense of freedom during perimenopause, as they no longer have to worry about the possibility of an unplanned pregnancy or managing menstrual periods.
3. Greater sense of self-awareness – perimenopause can be a time of self-reflection and self-awareness, as women navigate the physical and emotional changes associated with this phase of life. Learning how to care for your body, how to support it, and prioritising the different forms of wellbeing can increase self-confidence and self-acceptance
4 Fewer PMT symptoms – as hormone levels begin to fluctuate and eventually become steadier during perimenopause, many women experience a reduction in PMT symptoms. In time, this can include a reduction in mood swings, bloating, and other physical symptoms.
5. Improved relationships – some women report that perimenopause has led to improved relationships with partners, family members, and friends, as they become more attuned to their own needs and communicate more effectively. Female friendships are often strengthened during this time as women experiencing similar symptoms lean on each other for support and advice.
It’s important to note that every woman’s experience with perimenopause and menopause is unique, and not everyone will experience these positive aspects. However, for those who do, perimenopause can be a time of growth and self-discovery.
If you would like more information about menopause or perimenopause or want to provide workplace resources, take a look at our Menopause Awareness Online Training Course.
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