Stress Management Skills – Unit II Class 10 IT Notes

Session 3

Self – motivation

Self – motivation is simply the force within you that drives you to do things. Self – motivation is what pushes us to achieve our goals. Feel happy and improve our quality of life. In other words, it is our ability to do the things that need to be done without someone or something influencing us.

Qualities of self – motivated people

• They know what they want from life.
• They are focused.
• They know what is important
• They are dedicated to fulfilling their dreams.

Building self – motivation

• Find out your strength.
• Focus on your goals.
• Develop a plan.
• Stay loyal to your goals.

Session 4

Self – regulation  – Goal setting

Goals: They are a set of dreams with a deadline to get them.

For example, saving pocket money to buy a favourite mobile phone by a particular date.

Goal setting: It is all about finding and listing your goals and then planning on how to achieve them.

How to set goals?

We can use the SMART method to set goals. SMART stands for:

Specific: A specific and clear goal answers 6 questions.

• Who is involved in the goal?
• What do I want to do?
• Where do I start?
• When do I start and finish?
• Which means do I use?
• Why am I doing this?

Not a specific goal: ”I would learn to speak English”

Specific goal: “I would learn to speak English fluently by joining coaching classes after my school every day and in six months I will take part in the interschool debate competition.”

Measurable: A measurable goal answers the questions “How much?”, “How many?” and “How do I know that I have achieved results?”

Not a measurable goal: “I want to be rich.”

Measurable goal: “I want to have five times more money than what I have today in my hand at the end of this year.”

Achievable: Down big goals into smaller parts will make the goal achievable. Bigger goal: “I want to become a teacher in my school.”

Realistic: A realistic goal would be something that we want to achieve and can work towards.

Example of an unrealistic goal: “I will read my entire year\’s Syllabus in one day and get good marks.”

Realistic goal: “I spent three hours every day of the year after school to revise my subjects to get good marks in the exams.”

Time bound: A SMART goal should have a time frame by when the goal needs to be achieved.

This encourages us to take actions to completely fulfil the goals.

Not a time bound goal: “I want to lose 10 kg someday.”

Time bound goal: “I want to lose 10 Kg in the next six months.” 

Session 5

Self –  regulation time management

Time management and its importance

Time management is the thinking skill that helps you to:

• Complete task on time.
• Make a daily timetable.
• Make a good guess at how long it will take you to do something.
• Submit homework and assignments on time.
• Do not waste time during the day.

Four steps for effective time management Organise:

• Organise: We plan our day to day activities.
• Priorities: We make A to do list that has all our activities and we rank them in the order of importance.
• Control: We have a Control over our activities and time.
• Track: We identify and note where we have spent our time.