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How to Nip Stress in the Bud: Prioritize and Plan

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Written by Jan Bruce, CEO and co-founder of meQuilibrium.

The most important work you'll do today is planning what you'll do. I learned that from business consultant David Rock, author of Your Brain at Work. He says to use those first fresh moments of the day to do the heaviest lifting your brain will do all day -- high-level strategizing. It's "easier" to stay in reaction mode and just deal with whatever comes up, but when you remain reactive, you allow stress to rule your day, instead of the other way around. Not to mention you don't get nearly as much done.

Here are some key strategies for staying proactive -- and one step ahead of stress.

  • Do a brain dump. Jot down all the things (obligations, due dates, must-dos) that are swimming around your brain. Don't filter or edit. Get them out and down and then you can move on to the next step. (Tip: You can rely on regular old paper, or take things up a notch and try apps like Carrot or Any.Do to manage your to-dos.)
  • Determine what's at the top. You can't -- and won't -- get everything done today. In fact, when you die, you will still have a to-do list with stuff you didn't get to. So figure out what you can and will tackle now -- and if you don't finish, at least you'll start.
  • Identify the tasks. What are the tactical steps that need to happen to get you to the high-priority items? Create those lists under the goals
  • Delegate, delay, or delete. What less-urgent items can you knock off the list quickly -- or hand off to someone else, put off, or take off your list altogether? Be sure to keep the small stuff from filling up all your time while the more important goals suffer.
  • Start fresh, not frantic. This bit of genius comes from productivity expert and creator of Paula Rizzo. (Check out her video.) Because you never know what chaos the next day will bring, Rizzo creates an end-of-day list. Before she leaves the office (she's also a TV producer), she jots down specific tasks that have to happen the next day, based on how this one panned out and tomorrow is looking. When you do this, no matter what comes up, you'll have a clear map of what you need to do -- and be far less likely to get derailed.

Address your stress and take back the reins of your day with our 28-day challenge. You'll get a free assessment that helps you identify the root causes of your stress and have 28 days of unlimited access to your customized action plan to help you tackle them.

Find out more about our 28-day challenge and share it with your friends!

Jan Bruce is CEO and co-founder of meQuilibrium,, the new digital coaching system for stress, which helps both individuals and corporations achieve measurable results in stress management and wellness.

For more by meQuilibrium, click here.

For more on stress, click here.

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