WORKSHEET HANDOUTS PACK

Welcome to the Advanced Time Management & Personal Effectiveness

Training Course
This PDF is the handout pack which you should keep with you whilst going through the video course.
The course is presented as 6 interactive video modules, which can be viewed all in one sitting with
breaks between modules. Alternatively, the modules can be viewed as and when you have time to
invest in the videos. For instance, you could watch one module a day, and complete the course in about
a week. Please switch off all phones and anything else that could interrupt you whilst you go through
the training course.

Please watch the Introduction on Disc 1 first, and then the rest of the modules in sequence. It is
advisable that you watch all the sections of all the modules.

CONTENTS OF DISC 3 - CD-ROM

• PLEASE ONLY READ THE FOLLOWING AFTER WATCHING MODULE 5, SECTION G

Meditation MP3
These MP3 tracks can be downloaded to your phone or MP3 player. The first MP3 track is a 20 minute
meditation which ideally you would listen to at least once a day, preferably before breakfast. Regular
Meditation has been clinically proven to boost productivity and well being, and is the easiest way of
staying calm and focused at work.

Daily Visualisation MP3

This Daily Visualisation Exercise takes around 5 minutes, visualizing your day ahead for success. Please
listen to this once a day in the mornings before starting work, especially focusing on getting the large
rocks done in the morning (explained in Module 2). Once you have learned the visualisation, you can
perform it yourself without the need to listen to the audio.
(Music by Keerti Mathur ©2003)

The Morning “Hour of Power”

In order to maximize productivity and energy levels throughout the day, I recommend the “Hour of
Power”. The process is described below, and aspects of this process have been clinically proven to
help you feel more motivated and productive, as well as boosting well being. Creating any new habit
requires three weeks of doing the same thing and seeing the results. The first 3 weeks require some will
power, but then it will become a good habit and you will not want to be without it. The reason the Hour
of Power is so important is because the way you start the day can determine the effectiveness of the
rest of the day. Even if it means you have to wake up earlier in the morning to do the process, the steps
will more than compensate by giving you more energy throughout the day. If you cannot do the whole
process below, do what you can.

Morning “Hour of Power”

1. Water: Drink a pint of water on waking up (the body becomes dehydrated by the morning)
2. Exercise: 20-30 Minute Aerobic Exercise (e.g. jogging, gym, or at least a brisk walk in nature. Please
check with your Doctor first)
3. Cleanse: Have a Shower
4. Meditate: Listen to the 15-20 Minute Meditation MP3, switching off all distractions including phones
5. Visualise: Listen to the Daily Visualisation MP3
6. Eat: Have a healthy breakfast – ideally including lots of fruit.

Once you are at work, then

7. Plan: Fill in 5 Minute Daily Time Manager (explained in Module 2, you have 5 copies in this handout
pack to use for your first week)
8. Be productive: Turn off email system and get into some big “Flow State Rocks” until lunch time.
(explained in Module 2)

The above is for informational purposes only and is not a substitute for medical advice. Please
consult with your doctor before making any changes to your diet or exercise routines. If you do
not normally exercise, then start of gently and build up your stamina. ©
 PERSONAL ACTION PLAN 1
TIME CONSEQUENCES IS THERE A STEPS TAKEN & ESTIMATED
MANAGEMENT & ESTIMATED SUBCONSCIOUS DRIVER DESCRIPTION OF MY TIME
CHALLENGES TIME LOST FOR MY BEHAVIOUR? NEW BEHAVIOURS GAINED

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TIME
MANAGEMENT
CHALLENGES
Procrastination
Not getting into project, finding
other things to do, skirting
around the issues
Prioritising
Not prioritising stuff correctly.
Spending too much time on
the unimportant stuff. Leaving
to last minute, not clear on
priorities
PERSONAL ACTION PLAN - Examples
2
CONSEQUENCES IS THERE A STEPS TAKEN & ESTIMATED
& ESTIMATED SUBCONSCIOUS DRIVER DESCRIPTION OF MY TIME
TIME LOST FOR MY BEHAVIOUR? NEW BEHAVIOURS GAINED
Wasting time, leaving Fear of getting into Use procrastination buster to break habit 45 mins a day
work to last minute project Use 5 minute rule – work on it for 5 minutes
deadlines, going home Worried that I won’t do a writing as much as I can, and then go from there
later as a result good job I get into the work straightaway, aware of my
Time lost: Hour a day subconscious reasons for resistance
Not spending enough Use 5 min time mgr every morning to plan out Up to 1 hour
time on value adding day and prioritise work. Be clear on what to do a day
work. Feeling unfocused, and how long it should take
wasting time. Use filters to cut out unimportant stuff and
Time lost: Not sure, maybe delete/deny/delegate
1 hour a day? I am clear every day as to what work I have to do
and when
©
 COMMON SUBCONSCIOUS DRIVERS
TIME MANAGEMENT ISSUE
Procrastination
Not planning/prioritising
Not doing the big “rocks” first
Allowing interruptions
Unrealistic time estimates
Not doing administration
Not setting boundaries for work /
Sacrificing personal life
Feeling stressed out/confused
Not delegating
Obsessively check email
and/or mobile email
Taking on too much
3
COMMON SUBCONSCIOUS DRIVERS
- Fear of failure/success
- “I’m not good enough to do it well”
- “I might be judged on this”
- I must do this perfectly to be approved of, therefore the stress this
causes means it is easier to avoid it
- I don’t have to face everything that I have to do - ignorance is bliss!
- What can I achieve “NOW”!
- Avoiding the effort of thinking
- Incorrectly thinking that it is better to get rid of the little things
(gravel) first
- Wanting to do easy, quick, short things first
- Wanting the hit of achievement NOW
- Avoidance of work (see procrastination!)
- I must always engage people when they want
- Trying to prove that you are good enough
- “I can do better!”
- It doesn’t boost sense of self/approval from others, so not
worth doing
- Boredom/avoidance of pain
- Wanting to feel approved of by peers, managers and the company
- Using work to define one’s sense of self
- “Martyr” mentality
- Subconscious’s way of telling you to “fight or flight”, i.e. get out of
the situation as it’s overwhelming now!
- I can do it better than them
- It’s quicker to do it myself
- I want to be in control
- I want it done my way, I don’t trust them
- “Martyr” mentality
- Not wanting to offend by “dumping”
- I always need to be available or else!
- It might be something really urgent (but rarely is!)
- It might be something fun/interesting
- I need to react to everything
- Boost sense of being good enough
- Approval and acceptance from others
- Not wanting to look incapable
- Avoiding conflict
©
 STRATEGIC GOALS 4
PROFESSIONAL GOALS ACTIONS
1.

2.

3.
1.

2.

3.

1.

2.

3.

ORGANISATION/DEPT. GOALS ACTIONS

1.

2.

3.
1.

2.

3.

1.

2.

3.

PERSONAL GOALS ACTIONS

1.

2.

3.
1.

2.

3.

1.

2.

3.

©
10
5
9

5
8am 9am 10am 11am 12pm 1pm 2pm 3pm 4pm 5pm 6pm 7pm 8pm

PERSONAL ENERGY PATTERN

Do high value “flow state rocks” when energy is high, do admin/email/phone calls/meetings when energy is low
©
 6

©
 7
Date:
5 MINUTE DAILY TIME MANAGER
Purpose of the Day:

Target Leave Time:

TODAY’S ROCKS TODAY’S GRAVEL

08:00

09:00

10:00

11:00

12:00

13:00

14:00

15:00

16:00

17:00

18:00

19:00

20:00

Reward:

©
 7
Date:
5 MINUTE DAILY TIME MANAGER
Purpose of the Day:

Target Leave Time:

TODAY’S ROCKS TODAY’S GRAVEL

08:00

09:00

10:00

11:00

12:00

13:00

14:00

15:00

16:00

17:00

18:00

19:00

20:00

Reward:

©
 7
Date:
5 MINUTE DAILY TIME MANAGER
Purpose of the Day:

Target Leave Time:

TODAY’S ROCKS TODAY’S GRAVEL

08:00

09:00

10:00

11:00

12:00

13:00

14:00

15:00

16:00

17:00

18:00

19:00

20:00

Reward:

©
 7
Date:
5 MINUTE DAILY TIME MANAGER
Purpose of the Day:

Target Leave Time:

TODAY’S ROCKS TODAY’S GRAVEL

08:00

09:00

10:00

11:00

12:00

13:00

14:00

15:00

16:00

17:00

18:00

19:00

20:00

Reward:

©
 7
Date:
5 MINUTE DAILY TIME MANAGER
Purpose of the Day:

Target Leave Time:

TODAY’S ROCKS TODAY’S GRAVEL

08:00

09:00

10:00

11:00

12:00

13:00

14:00

15:00

16:00

17:00

18:00

19:00

20:00

Reward:

©
 THE “4 Ds” EXERCISE 8

DELEGATE DIMINISH DENY DELETE

Tasks which I need to be delegating Tasks where I need to focus on the bit where Tasks where I need to push back Tasks which I need to delete from
or outsourcing more I can add value, rather than doing all of it and say “No!” more often my schedule, which are distracting

©
 HOW TO FILL IN THE PROJECT ENVISIONING MAP

The Project Envisioning Map is a basic one page template on the next handout
(Handout No. 9) that can help you plan small basic projects, as well as split down
large unwieldy rocks into manageable bits of gravel. It can help overcome mental
WORKSHEET HANDOUTS PACK
blocks and procrastination, because by the end you have a clear set of tangible
tasks with deadlines and phases.

INSTRUCTIONS
STEP 1: WHY? PURPOSE, VALUE? (Box in top left hand corner)
Write the name of the project somewhere at the top of the page. Then fill in the box
titled: WHY? PURPOSE, VALUE? In this box you are making sure that the project
has a sound financial (or other) basis, challenging yourself to clearly state the value
of this project.

STEP 2: W
 HAT ARE THE BENEFITS? VISUALISE END STATE – HOW DOES IT
LOOK, SOUND, & FEEL? (Box in top right hand corner)
In this box, focus on outcomes of your project in terms of what benefits you will be
delivering. Define success of a project through the benefits being delivered, as well
as an exact description of the outcomes.
When you focus on benefits then you are more likely to adapt and be flexible to
changing conditions, and constantly look to provide those benefits even if the end
product looks completely different to what you had originally set out to provide. This
allows for flexibility and creativity in the process.

STEP 3: POPULATE THE KEY OUTCOMES OF EACH PHASE OF THE PROJECT

This template has 3 work phases, but obviously you can add or reduce phases
depending on your project. Firstly, on a separate piece of paper, brainstorm the
different outcomes at each phase of the project. You may brainstorm on your own
or with your team. Starting from the chosen final outcomes from Step 2, define the
intermediate outcomes at each phase of the project, working backwards from the
final outcomes.

STEP 4: POPULATE THE KEY ACTIONS TO ACHIEVE EACH OUTCOME

Then once you have the outcomes for each stage of the project, brainstorm the
different tangible actions to create each outcome at each stage of the project. Finally
populate the template with actions for each outcome. In this example template
there are 4 outcomes for each phase of the project, with up to four tangible actions
to achieve each outcome. Obviously you can recreate the map, with more or less
outcomes and actions depending on the nature of your project. You can assign each
action to a member of your team if appropriate.
Then assign milestone dates for completion of each phase. Then keep the map
handy whilst working on the project, and update as necessary.

©
 PROJECT ENVISIONING MAP 9
WHY? PURPOSE, VALUE? WHAT ARE THE BENEFITS? VISUALISE END STATE - HOW DOES IT LOOK, SOUND AND FEEL?

Stage 1: Date Stage 2: Date Stage 3: Date

Outcome Key Actions Outcome Key Actions Outcome Key Actions

©
 FEEDBACK FORM 10
Turning Ideas GEMENT
Into ActionISSUE ONSCIOUS
- The Advanced TimeCManagement Training CourseDRIVERS

Feedback on scale of 1 -5, please circle your answer

POOR BELOW AVERAGE GOOD VERY

Please rate each module: AVERAGE GOOD

MODULE 1: The Principles of Time Management 1 2 3 4 5

MODULE 2: Getting Organised & Productive

(Time Mgt Process Diagram & 5 Min Mgr)
1 2 3 4 5

MODULE 3: Banishing Procrastination 1 2 3 4 5

MODULE 4: Productive Action Meetings 1 2 3 4 5
MODULE 5: Dealing With The Time Stealers 1 2 3 4 5
MODULE 6: Efficient Email System 1 2 3 4 5

Please circle how much you agree with STRONGLY STRONGLY

DISAGREE DISAGREE NEUTRAL AGREE AGREE
each statement:

1. I enjoyed the course & found it stimulating 1 2 3 4 5

2. I learned some new ideas and tools 1 2 3 4 5
3. I feel that I can apply the new information and tools 1 2 3 4 5
4. I think that the information and tools will improve my
effectiveness and my results 1 2 3 4 5

5. I would recommend this course to others 1 2 3 4 5

I feel that I will save hours a day in efficiency savings

I particularly liked….

My 3 key take-aways are….

Any other suggestions, comments or improvements….