5 Time management tips for achievement of your goals and objectives

Many people around the world struggle daily with meeting deadlines. Poor time management skills and postponement often leads to last minute rush which produces substandard work. The good news is that even professional procrastinators can learn effective time management. Below are 5 time management tips to help you meet your goals and realize your dreams.

1. Divide the work into smaller units: The lesson that we all need to learn is that, a large task can always be more easily accomplished when broken down into small units over a long period of time. If you are given assignment to complete in the next fortnight, the right time to get started is immediately. When you first receive a project, you should make a calendar and break it into four or more evenly spaced parts. Don’t wait until the final deadline date. Give yourself mini-deadline dates per piece and meet them, whatever the cost. Failing to meet one of your own mini-deadlines should not be taken lightly.

2. Plan work days ahead: Focus on events several days ahead of time to improve capacity to handle any potential crises that may come up. It also allows you to set aside a day or two before the final date to polish your project and add finishing touches. Don’t just focus on today but focus on the whole week, the whole month or even the whole year.

3. Work should be organized: Many people fail to meet deadlines because they are people are simply not organized. In the era of technology of smart phones and cloud computing, there’s simply no excuse to be disorganized. Technology is your Friend in getting organized. Simply enter your events in your calendar to help you keep aware of all current deadlines. Calendars and documents can also be shared and edited by collaborators, which makes working with a team easier. File documents neatly in your computer or other storage. People often waste time searching pieces of their work when they are not organized. Searching poorly organized documents is time wasting .Good self-discipline is a reflection of good organizational skills.

4. Reward yourself for every achievement you attain: Procrastinating work leads to panic and last minute rush and stress as the deadline approaches. A simple way to strengthen meeting your own mini-deadlines is to reward yourself for every achievement. If you completed the first phase of the project ahead of time, reward yourself with a nice dinner, a night out or any good gifts are examples of rewards. If necessary, note this down under each deadline. If you lack the necessary self-discipline you will need a partner who oversees your day-to-day activities to ensure you never depart from your course.

 
5. Ensure you prepare to meet short notice deadlines: Short-notice deadlines are a common occurrence and you should be ready to meet them. These occur at every workplace, displeasing employees and managers alike. Effective time management strategies discussed in this article will be of great help.

Natural stress relief and management in Kenya

Stress is a natural reaction to a strain upon the body. Healthy eating among other things is essential for health management during and after stress. Balanced diet is necessary for maintaining general good health and wellness. Human body demands increased amounts of all nutrition particularly B vitamins to support the nervous system, and calcium to counteract lactic acid produced by tense muscles. A healthy person has better resilience than a weakling. A diet consisting mainly of unprocessed or whole foods, Fresh fruits and vegetables is great foods for health

Signs and symptoms

·        Severe continuous headaches

·        Low body temperature

·        Poor memory

·        Difficulties in sleeping

·        Hypoglycemia

·        Joint and muscle pain

·        Loss of appetite

·        Lack of energy

·        Heart burn

·        Gas in the stomach production,

·        Isolation

·        Constipation.

·        Osteoporosis

Stress Management guidelines

Vegetable salad

Good nutrition with vitamins and mineral rich foods is invaluable for stress relief and management.Vitamin rich foods strengthen the immune system in addition to increasing the body’s resilience. Some good sources are salads, oranges, blueberries, beef, almonds, almonds.

Magnesium relaxes tense muscles while potassium strengthens the stomach. Good sources are green vegetables, avocadoes, bananas, apricots, tomatoes, squash, peaches, oranges, potatoes and lime.

Calcium neutralizes lactic acid produced by tense muscles Good sources are dairy products, tofu, and chick peas.Good nutrition improves the body's capacity to cope with stress; therefore good nutrition for health should be adhered to for effective management.

Eat high foliate foods which are mainly leafy green vegetables

Eat Omega 3 foods like fish oil, walnuts.

Eat a balanced breakfast meal regularly which prepares the body early in the day to deal with strain. Breakfast is therefore the most important meal of the day. Lack of preparation to cope with the day's strain triggers negative body reactions. Production of stress hormones activates secretion of essential minerals which includes calcium, iron, magnesium and zinc from the body. Without the right nutrients, the effects of stress can be disastrous on your body.

Eat a diversity of foods in order to get all the forty six components for good health and nutrition. No single food can give adequate nutrition.

Caffeine and alcohol should be avoided as they deplete the body of essential B vitamins and triggers sleep disturbances. Alcohol also impairs judgment and interferes with mental capability. Choose good nutrition and have enjoyable meal times.

Nutrition management of stress in Kenya

Stress is the most common cause of sickness worldwide today among the youth, and the population at large causing unspeakable suffering, use of huge amounts of money in medical bills and loss of numerous working days. Stress refers to non specific response of the body to any demand or strain made upon it.The aim of stress management is to help the individual become more resilient and able to cope rather than to take away the stressful life events. A well balanced diet is crucial in promoting health and stress relief. Vigilance is required when making food choices for stress management which should be as natural as possible, as there is a lot of junk food posing as health food for stress relief in the market. Junk food is stress causing!

 

Foods to eat for stress relief

Carbohydrates: Carbohydrates in stress management triggers release of the brain neurotransmitter serotonin which has soothing effect. Good sources of carbohydrates include rice, potatoes, green bananas, bread, air-popped popcorn etc

Fresh fruits and vegetables: Eat plenty of fresh fruits and vegetables in order to improve absorption of the amino acid L-Tryptophan, which causes the body to release serotonin making you feel good and relaxed as a result of stress relief.

Protein: Include sufficient protein food in your daily diet for effective stress management. Consuming adequate protein stabilizes blood sugar and prevents emotional swings and fatigue leading to stress relief. Good protein sources include meat, mushrooms, nuts, hard boiled eggs, Tofu and other soy products, dairy, beans.

Fiber: Stress causes stomach cramps and constipation. You require at least 25 grams of fiber daily to keep your digestive system working well during stress management for effective stress relief. Vegetables, fruits and whole grains are natural sources of fiber and are good for stress relief. Eat whole fruits instead of juice and whole-grain instead of processed grain for better stress management.

Unsaturated fats: Essential Fatty Acids (EFAs) like Omega 3’s are great for stress management as they can prevent and relief anxiety and depression. Good food sources of EFAs include salmon, tuna, sardines, Fish oil pills, and walnuts. Cook your food with a small amount of oil daily to supply EFAs for stress relief.

Water: Take 2 litres of water daily for good health, stress management and stress relief.

Foods to avoid for good health

Saturated fats: Consumption of foods rich in saturated fats cause obesity and put unnecessary stress on the cardiovascular system. A high fat diet is believed to contribute various cancers.

Sugar: Sugar has no essential nutrients and only provides a short-term boost of energy resulting in exhaustion of the adrenal glands which can lead to irritability, poor concentration and depression.

Caffeine: This is found in coffee, tea, and chocolate. It causes the release of adrenaline undermining stress relief. There is a link between caffeine intake, high blood pressure and high cholesterol levels. Reduce the consumption of caffeine gradually during stress management to avoid developing withdrawal symptoms.

Alcoholic drinks: Alcohol is a major cause of stress; unfortunately most people take to drinking alcohol for stress relief. This undermines stress management as Alcohol stimulates the secretion of adrenaline leading to nervous tension, irritability and insomnia. Alcohol also impairs the ability of the liver to detoxify the body, while several toxins are produced during stress counteracting stress relief.

Smoke: Many people turn to cigarettes for stress management which seem to work in the short term but are harmful in the long run. Cigarette smoking is said to be responsible for a variety of cancers.

Salt: Excess sodium increases the blood pressure, exhausts adrenal glands, and causes emotional instability. Use potassium rather than sodium salt and avoid junk foods which are high in salt.