0:00:02.390,0:00:04.019
- هل تجد نفسك دائما

0:00:04.019,0:00:05.730
متأخرا عن العمل أو المدرسة

0:00:05.730,0:00:06.820
هل تصل إلى نهاية اليوم

0:00:06.820,0:00:10.120
وتدرك أنك لم تنجز شئ على قائمة مهامك

0:00:10.120,0:00:13.230
حسنا، أنك لست [br]جيد جدًا في إدارة الوقت،

0:00:13.230,0:00:16.520
وهذا لا يفيد صحتك النفسية

0:00:16.520,0:00:19.074
In fact, a study published[br]in Work and Stress

0:00:19.074,0:00:22.190
found that workers who didn't[br]productively manage their time

0:00:22.190,0:00:24.358
felt less in control of their lives.

0:00:24.358,0:00:26.109
Here's the good news.

0:00:26.109,0:00:27.507
You can get better.

0:00:27.507,0:00:29.554
Paying attention to[br]how you spend your time

0:00:29.554,0:00:31.940
will help you manage it more effectively.

0:00:31.940,0:00:34.510
And we're gonna help you[br]learn how to do just that.

0:00:34.510,0:00:36.517
Today on WellCast, we're[br]gonna get you in control

0:00:36.517,0:00:39.460
of your day with our RAC method.

0:00:39.460,0:00:42.270
Recording, analyzing, and changing.

0:00:42.270,0:00:45.240
Three easy steps to great time management.

0:00:45.240,0:00:49.420
Pause and print a copy of our[br]handy WellCast day planner.

0:00:49.420,0:00:50.260
Finished printing?

0:00:50.260,0:00:51.840
Let's dive in.

0:00:51.840,0:00:53.617
Step one, recording.

0:00:53.617,0:00:54.877
When you wake up tomorrow,

0:00:54.877,0:00:57.400
note the time in your day planner.

0:00:57.400,0:01:00.720
As the day progresses, write[br]down everything that you do.

0:01:00.720,0:01:02.780
Yes, we mean everything.

0:01:02.780,0:01:04.336
The ten minutes you spent getting dressed.

0:01:04.336,0:01:06.470
The half day of productive work,

0:01:06.470,0:01:09.100
the hours you spent between[br]social networking sites,

0:01:09.100,0:01:10.454
we mean it all.

0:01:10.454,0:01:12.630
Keep this up from the time you wake up

0:01:12.630,0:01:13.753
until you go to sleep.

0:01:14.850,0:01:17.360
Step two, analyzing.

0:01:17.360,0:01:19.510
At the end of the day,[br]go through the schedule

0:01:19.510,0:01:21.880
and highlight any chunks[br]of time that you don't feel

0:01:21.880,0:01:23.450
were used productively.

0:01:23.450,0:01:26.460
Pick out your five biggest[br]time wasters in your day.

0:01:26.460,0:01:27.460
Be honest with yourself.

0:01:27.460,0:01:29.410
You spent a half an hour[br]by the coffee machine

0:01:29.410,0:01:30.940
talking to your coworker.

0:01:30.940,0:01:32.650
You spent an hour on Facebook,

0:01:32.650,0:01:36.060
and you stared into space for 20 minutes.

0:01:36.060,0:01:37.726
Come on, you get the picture.

0:01:37.726,0:01:41.290
Especially focus on the[br]time wasters at work.

0:01:41.290,0:01:42.360
Why?

0:01:42.360,0:01:44.430
A study published by the[br]British Medical Journal

0:01:44.430,0:01:46.380
says that workplace stress is minimized

0:01:46.380,0:01:47.913
by effective time management.

0:01:48.810,0:01:51.140
It also says that workplace[br]stress bleeds over

0:01:51.140,0:01:54.270
into home life and undermines[br]a relaxed life at home.

0:01:54.270,0:01:55.480
Here's the ugly part.

0:01:55.480,0:01:57.950
Add up all the time you wasted.

0:01:57.950,0:01:59.820
How much productive time did you blow

0:01:59.820,0:02:02.660
on activities that got you no results?

0:02:02.660,0:02:05.310
Step three, changing.

0:02:05.310,0:02:08.720
Now it's time to come up with[br]a way to get that time back.

0:02:08.720,0:02:11.350
Here are three ways to change[br]your time wasting habits

0:02:11.350,0:02:13.700
and become a better time manager.

0:02:13.700,0:02:15.140
Prioritize.

0:02:15.140,0:02:17.080
To-do lists are a really effective way

0:02:17.080,0:02:19.620
to manage your time and your priorities.

0:02:19.620,0:02:22.550
Limit the number of tasks[br]you have on this list to five

0:02:22.550,0:02:26.020
and assign rankings to them[br]in order of importance.

0:02:26.020,0:02:26.900
Declutter.

0:02:26.900,0:02:29.089
Not only is decluttering[br]great for your health,

0:02:29.089,0:02:32.020
but you won't waste time[br]digging around piles of stuff

0:02:32.020,0:02:35.399
to find that one piece of[br]paper that you really need.

0:02:35.399,0:02:38.540
Check out our WellCast on[br]clutter for some helpful tips

0:02:38.540,0:02:40.270
on lightening your load.

0:02:40.270,0:02:41.550
Schedule.

0:02:41.550,0:02:44.290
Hey, we all try to kill[br]two birds with one stone.

0:02:44.290,0:02:46.300
But odds are, multi-tasking will actually

0:02:46.300,0:02:48.880
just stress you out and[br]delay you even more.

0:02:48.880,0:02:52.879
Instead, set aside blocks of[br]time for individual activities.

0:02:52.879,0:02:56.240
For each activity, set[br]start and stop points.

0:02:56.240,0:02:58.400
This way, your day is cleanly segmented.

0:02:58.400,0:03:00.272
Then, stick to this schedule.

0:03:00.272,0:03:02.550
Try going one week using these tips

0:03:02.550,0:03:04.610
to reduce your wasted time.

0:03:04.610,0:03:07.270
At the end of a week, go figure[br]out where you've improved

0:03:07.270,0:03:10.592
your time management skills[br]and how much time you've saved.

0:03:10.592,0:03:12.200
Let's recap.

0:03:12.200,0:03:14.200
Today you learned how to[br]manage your time better

0:03:14.200,0:03:17.260
by using our WellCast RAC method.

0:03:17.260,0:03:20.090
You recorded, analyzed,[br]and hopefully changed

0:03:20.090,0:03:21.910
how you use your time.

0:03:21.910,0:03:23.347
You did this by learning how to prioritize

0:03:23.347,0:03:26.720
your most important tasks,[br]declutter your workspace

0:03:26.720,0:03:29.640
to save you time, and you[br]learned how to build yourself

0:03:29.640,0:03:32.180
an effective schedule[br]to block out your day.

0:03:32.180,0:03:34.642
Hey, how did RAC work for you?

0:03:34.642,0:03:37.074
We want to hear how much[br]time you were wasting

0:03:37.074,0:03:38.883
and how much you're saving now.

0:03:40.440,0:03:42.458
Tweet us at @WatchWellCast,

0:03:42.458,0:03:46.316
email us at WatchWellCast@gmail.com,

0:03:46.316,0:03:48.179
or leave a comment down below.

0:03:48.179,0:03:49.743
We'll see you next time.

0:03:51.138,0:03:54.221
(upbeat piano music)