Daily Time Wasters
True or False: Multitasking improves efficiency and memory.
False – Neuroscience shows that switching tasks increases cognitive load and decreases working memory efficiency (Ophir, Nass, & Wagner, 2009).
What is the main purpose of prioritization in time management?
To focus on what is most important first, so time and energy are used effectively.
True or False: Stress helps you manage time better.
Chronic stress usually reduces focus and productivity, while impacting mental health and cognitive function over time.
True or False: Setting boundaries can help protect your time and peace of mind.
True – Boundaries prevent overcommitment and safeguard mental energy.
True or False: Box breathing can help calm the nervous system.
True — Inhale 4, hold 4, exhale 4, hold 4. Supports stress regulation and mental clarity.
Name one common “hidden” time-waster that impacts mental energy.
Excessive smartphone/social media use – reduces focus and executive function (Wilmer et al., 2017).
What is the Eisenhower Matrix used for?
Separating tasks by urgency and importance to decide what to do, schedule, delegate, or ignore.
How does planning ahead reduce stress?
It helps you feel prepared, in-control, and your brain feel "safe".
Name one way setting a boundary can free up your time
Saying no to a task or request that isn’t essential, allowing space for priorities or self-care.
Name a quick grounding technique using your five senses.
5-4-3-2-1 grounding — Identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. Effective for reducing anxiety and increasing present-moment awareness (Najmi et al., 2011).
True or False: Checking email constantly throughout the day can reduce productivity.
True – Frequent task-switching activates the prefrontal cortex unnecessarily, increasing fatigue (Mark et al., 2008).
What does “Eat the Frog” mean in time management?
Start your day by tackling your most difficult or important task first.
Why is sleep important for time management?
Supports focus, memory, and energy.
Why is scheduling time for yourself a form of boundary-setting?
It protects personal time for rest, hobbies, or self-care, supporting mental health and reducing stress.
What coping skill involves intentionally scheduling enjoyable activities?
Pleasurable activity scheduling — supports mood and prevents burnout.
Name one way to minimize distractions.
Turn off notifications, close unnecessary tabs, have a dedicated "productive space", or schedule focus time.
How does the Pomodoro Technique help manage time?
Work in focused intervals (e.g., 25 minutes) with short breaks, improving concentration and preventing burnout.
How does breaking tasks into smaller steps help?
Makes tasks feel manageable and reduces overwhelm.
How can boundaries help improve your overall mental well-being?
By limiting stressors, reducing overwhelm, and maintaining control over your schedule and commitments.
Name a way to handle negative or racing thoughts when you have a lot to do.
Write a to-do list, a to-done list, prioritize tasks, or briefly journal your thoughts — helps organize your mind and reduce anxiety.
Why is procrastination a problem?
It delays important tasks and increases stress.
What is time-blocking and why is it useful?
Scheduling specific blocks of time for tasks, helping reduce distractions and ensure important work gets done.
What happens when you multitask under stress?
You make more mistakes which gives you more work to do, you feel more fatigued, and more stressed.
Give one example of a boundary that helps you protect your mental health while managing responsibilities.
Blocking off certain hours for focused work, declining extra tasks that don’t fit priorities, or setting limits on social media/phone use.
What coping skill involves changing your environment to reduce stress?
Environmental adjustment — declutter your space, reduce noise, or set boundaries.