Take a Moment Strategies for Canadians — The "4 p's"

Priority Setting

Decide for you, what is

• Urgent (must be done today).
• Important (must be done in the next few days).
• For later (must be done this week or month).
• Perhaps never (keep the big picture in mind).

But...make sure you are balancing your life and making time for all your occupations— leisure/family and self-care (exercise/eating properly)—not just work, school or household chores. Your health and well-being depends on your ability to balance these, so make time for the activities most important to you!

Planning

Keep your “energy bank” as full as possible, and plan how to spend your energy. Make time to refill your energy reserves:

• Get a good night’s sleep
• Listen to music that soothes and energizes
• Take a walk
• Take time to eat well and with friends/ family.

Identify your energy boosters and plan time for them each day. These are just as important as the “have to’s” in your day. Plan your week the Friday before (not Sunday night or Monday morning). If you find you have too many urgent tasks, and not enough balance, then re-think your priorities, share or pass some tasks on to others, and learn to say “no” ithout feeling guilty.

Pacing

Be realistic:

• Time yourself doing things.
• Cut your “to do” list in half until you know your speed.
• Build in time to discuss and problem solve with others, and for unanticipated interruptions, mistakes or distractions. Breathe!
• It takes less time to do a job right the first time then to do it over again. Take the time needed to do a good job.

If you are anticipating a heavy day, build in time before and after for some rest and relaxation. Your mind and body cannot run at high speed all the time... prolonged stress can lead to serious health problems. Listen to your body’s signals!

 Positioning

Your environment and how you stand/sit (position) yourself can make a difference.

• Minimize noise, clutter and use lights that are neither too bright nor too dim.
• Avoid awkward positions and practise proper lifting techniques.
• Make sure your work area is at the right height and your body is supported.
• Change positions every 15 minutes.