Calm Under Pressure: Mastering Time and Stress for Peak Performance

Duration: 2 Days
Time: 9:00am to 5:00pm

Introduction

This immersive training program is designed to help participants master the dual challenges of managing time effectively and regulating stress in their personal and professional lives. This practical, evidence-based training combines proven productivity systems with holistic stress reduction tools, including yoga-based breathing techniques. Participants will explore the STRIDE framework, energy mapping, and ‘One Must’-rule to optimise their schedules, eliminate inefficiencies, and maintain focus. They will also engage in experiential sessions on breathing techniques, mindfulness, yoga poses, and progressive muscle relaxation to better manage pressure and prevent burnout. Through a mix of guided exercises, real-life scenarios, and reflection tools, this program equips participants with actionable strategies to boost daily performance, reduce overwhelm, and build long-term resilience.

Learning outcomes / benefits

By the end of this course, participants will be able to:

• Demonstrate the use of the STRIDE framework for effective planning.
• Execute daily task planning with prioritisation models.
• Implement time auditing and batching to reduce inefficiencies.
• Apply yoga-based breathing techniques during stressful moments.
• Reduce task-switching and digital distractions using focus techniques.
• Recognise and reframe stressful thoughts to improve emotional regulation.
• Collaborate using shared tools and scheduled routines.
• Maintain stress management and time practices as daily habits.

Key content

Day 1: Foundation of Time Management

Module 1: Introduction: The Need for Effective Time Management

• What is time management? Myths and misconceptions.
• The cost of poor time management: stress, burnout, and inefficiency.
• Assessment to understand individual time management levels.

Activity: Who is Stealing My Time

Module 2: STRIDE Framework for Individual Time Management

• Set Goals: Define SMART goals.
• Tailor a Plan: Weekly and daily planning.
• Review Progress: Monitor tasks using tools.
• Identify Barriers: Recognize inefficiencies and obstacles.
• Develop Solutions: Brainstorm strategies to overcome barriers.
• Evaluate Results: Reflect on successes and refine approaches.

Module 3: Prioritisation Techniques

• The Eisenhower Matrix: Urgent vs. important tasks.
• Pareto Principle (80/20 rule): Focusing on high-impact tasks.
• Aligning personal priorities with team goals.
• One Important and Two Must Rule.
• Effective scheduling technique.

Activity: We are Survivors

Module 4: Building Resilience – The Role of Mental Toughness

• Energy mapping: Scheduling tasks during peak energy times.
• Techniques to enhance focus: Pomodoro Technique, time blocking.
• Eliminating distractions: Digital detox strategies.

Activity: My Energy Log

Review of Day 1

Day 2: Stress Management Using Research-based and Breathing Techniques

Review of Day 1

Module 5: Stress and Stressors

• What is stress, and how does it affect productivity and well-being?
• Signs and symptoms of stress.
• Are you stressed? (Personal Stress Assessment)
• Identifying Your Stressors

Activity: Stress Sorting

Module 6: The 3R Framework – A Strategic Approach to Stress

• The 3R Model – Step-by-Step Breakdown
  • Remove
  • Reduce
  • Reframe and respond

Activity: Stress Solution Mapping

Module 7: Building Resilience – The Role of Mental Toughness

• What is Resilience?
• The relationship between resilience and stress.
• What is mental toughness?
• The 4Cs of mental toughness; control, commitment, challenge, confidence
• Mindfulness practices, breathing techniques, certain yoga poses

Activity: The 4C Challenge

Module 8: Building Resilience – The Role of Emotions in Stress Management

• The relationship between stress and emotion.
• Techniques to regulate stress-inducing emotions.
• Mindful Pause and Response

Module 9: Personal Action Plan – Implementing Stress Management

• Participants will craft a “My Stress Resilience Blueprint"
  • 1 quick-win action to apply tomorrow.
  • 1 resilience-building habit for long-term stress management.
  • 1 accountability partner to ensure follow-through.

Target audience

Executives and above

Methodology

• Interactive learning
• Discussion
• Scenarios
• Role-play
• Games
• Assessments
• Self-reflection