There are many strategies and tools to manage our stress. While the idea of lounging on pristine beaches or unwinding in a warm bath sounds idyllic, it’s not always a feasible daily stressbuster. This is where the art of planning comes into play – a skill that can transform your approach to stress management. Planning is an effective and successful stress management strategy and a skill you can improve.
Harvard trained psychologist Robert Epstein’s research confirmed that planning was the single most powerful method for reducing stress because it prevents tensions from building up in the first place. If you want to be more proactive about creating greater peace and calm for yourself, here are the details of why planning works to reduce stress and a checklist to help you.
How Planning Reduces Stress:
1. Planning gives you a sense of control and agency.
Stress often comes from feeling like events are beyond your control. Planning reminds you that it’s your decision how to respond to what happens.
2. Being prepared reduces your stress.
Prepare by planning your day or month. Knowing what your day or month looks like in advance can prevent stressful surprises. You can avoid conflicts like discovering that you’re attending a wedding the same weekend that you have agreed to have overnight guests.
3. Planning allows you to schedule time to decompress to protect your health.
Stress contributes to many serious health issues, including obesity, diabetes, and heart conditions. Decompressing can avoid the adverse effects of stress and may even help you live longer.
4. Planning helps you to avoid the stress created by procrastination.
You’re more likely to complete projects when you break them down into smaller steps with their own intermediate deadlines. Being clear about what you need to do increases your motivation and your chances for success.
5. Planning helps you to distinguish between what’s urgent and what’s important.
Planning can help you feel more fulfilled. The quality of your life increases as you devote more time to meaningful activities.
Tips for Stress Reduction through Planning:
1. Track your time.
The first step is to figure out where your time is currently going. Keep a diary or use a free app for at least a few weeks. You will be able to really see where your time goes. You may be surprised by how long some simple tasks really take.
2. Structure your daily activities to manage your energy.
Once you understand your typical day, you can make adjustments. Maybe you can switch more demanding projects to the hours when you’re at your peak. Maybe you can squeeze in the workout program you’ve been promising yourself.
3. Organize your stuff.
Clutter overwhelms your senses and causes anxiety. Simplify and pare down your possessions. You can make your space welcoming and beautiful. Buy attractive storage solutions for your home and office.
4. Write things down.
Do you have trouble concentrating because you’re trying to remember when your daughter’s soccer practice starts, and whether you have enough eggs for breakfast? Put everything that’s in your head into calendars and lists so you can focus on other things and not worry about things falling through the cracks.
5. Set priorities as you plan.
There’s more to planning than completing tasks. Think about your values and goals. Ensure any system you use gives you the ultimate results you’re seeking, whether that’s spending more time with your family or adopting a healthier lifestyle.
6. Manage your commitments.
You may find that you need to strike some items off your to-do list if you tend to take on too many obligations. Respecting your limits will actually make you more accomplished and dependable.
7. Establish routines.
When you make an activity automatic, you operate more efficiently and cut out the stress involved in making extra decisions. Group similar errands and tasks together so you can do them with less thought. Resolve to go running before breakfast each morning instead of going through a daily struggle to resist the snooze button.
8. Schedule fun and downtime.
Planning has its fun side too. Give yourself frequent brain breaks to refresh your body and mind. Ensure your lists and calendars include opportunities for play and laughter so you can enjoy life.
Stress management and time management are closely related, and planning is the key to using your time well and not feeling overwhelmed. To become more relaxed and productive, think positively and plan ahead.