Day 3: Create a Personalized Action Plan

Day 2 Focus: Develop a Stress Management Plan

Now that you have a clearer understanding of the sources of your stress and how they impact your emotions, energy, and overall well-being, the next logical step is to take intentional action. This means developing a thoughtful plan to either overcome, reduce, or completely eliminate these stressors where possible.

It’s important to recognize that while not all stressors are within your control, many aspects often are. Focusing your energy on what you can influence will empower you and prevent you from feeling overwhelmed or stuck. Begin by identifying the key areas of stress that fall within your control—whether that’s your schedule, boundaries, workload, mindset, or environment.

Once you've pinpointed these areas, the next step is to develop a SMART plan—one that is Specific, Measurable, Achievable, Relevant, and Time-bound. This type of structured goal-setting not only brings clarity but also increases the likelihood of making tangible progress. For example, rather than saying, 'I want to reduce my stress,' a SMART goal would be, 'I will take a 10-minute walk every afternoon for the next 14 days to decompress and clear my mind.'

Step-by-Step Guide with Example Below

Part 1: Focus Area Selection & Exploration (7 minutes)

Instructions: From your list of stressors in yesterday’s exercise—whether mental, emotional, physical, or situational—choose one that you feel is fully or partially within your control.

Step 1: Choose One Controllable Stressor

Write down ONE stressor that you believe you can influence or manage:
📝 Example: “Constant interruptions during my work hours.”

My chosen stressor:

Step 2: Explore Why It’s Within Your Control

Reflect on what makes this stressor manageable. What can you do about it?

📝 Example: “I can set clearer boundaries with my team and block focused time on my calendar.”

Why I believe I can manage this stressor:

Step 3: Identify What You’re Already Doing (if anything)

Are you currently taking any steps to address this stressor, even unconsciously?

📝 Example: “I sometimes turn off notifications, but not consistently.”

What I'm already doing:

Step 4: Clarify What Needs to Change

What specific behavior, routine, mindset, or boundary would help reduce this stressor?

📝 Example: “I need to set a daily 2-hour focus block with no meetings or messages.”

What needs to change:

Part 2: SMART Goal Creation (5 minutes)

Now, use the insights above to develop a clear, actionable goal using the SMART framework.

Write Your Full SMART Goal:

I will ________________________________________________
by ____________________________
so that _______________________________________________.

Part 3: Action Commitment (3 minutes)

Step 1: First Step

What is one small action you will take today or tomorrow to begin?

My first small step:

Step 2: Anticipate Obstacles

What might get in the way of your progress, and how will you respond?

Potential obstacle:

How I’ll deal with it:

Step 3: Motivation & Reward

What will keep you motivated, and how will you celebrate your progress?

What will keep me going:

How I’ll reward myself:

Wrap-Up & Encouragement

By identifying a manageable stressor and creating a SMART goal around it, you’ve taken a powerful step toward reducing daily stress. Revisit this plan weekly, adjust if needed, and give yourself credit for every bit of progress—no matter how small.

Reminder: Small, consistent steps lead to big change.

EXAMPLE:

1. From your list of stressors in yesterday’s exercise—whether mental, emotional, physical, or situational—choose one that you feel is fully or partially within your control.

Stressors Identified Yesterday:

• Mental: Overthinking and worrying about upcoming work presentations.

• Emotional: Feeling overwhelmed by personal and professional expectations.

• Physical: Poor sleep quality affecting energy levels throughout the day.

• Situational: Frequent interruptions at work during focused tasks.

2. Chosen Stressor:
Frequent interruptions at work during focused tasks.

Why it's within my control:
I can control the boundaries I set with my colleagues, as well as how I manage my time. By communicating my focus hours and creating a dedicated workspace, I can reduce interruptions.

3. What I’m already doing:
I sometimes use noise-cancelling headphones to block distractions, but I haven't set clear time blocks or communicated my need for focus to others.

4. What needs to change:
I need to schedule specific "no interruption" hours each day, communicate these to my team, and establish a designated quiet workspace where I can focus without distractions.

SMART Goal:

• S (Specific): I will block off 2 hours each morning for uninterrupted work and notify my team to avoid scheduling meetings or sending messages during that time.

• M (Measurable): I will track the number of interruptions during my focus time each week and aim to reduce them by 50% over the next month.

• A (Achievable): This is realistic because I have the flexibility in my schedule and the support of my team to create quiet hours.

• R (Relevant): This goal is directly tied to reducing my stress levels by minimizing interruptions during high-focus tasks.

• T (Time-bound): I will implement this change starting tomorrow and continue for the next 30 days, reassessing after the first week.

First Step:
Set up my calendar to block off 2-hour focus periods tomorrow morning and send an email to my team about the new scheduling rules.

Potential Obstacle:
Team members may not always be aware of my focus times.

How I’ll deal with it:
I’ll send a reminder every week and keep visible status indicators (e.g., “Do Not Disturb” on Slack).

What will keep me going:
Seeing a significant improvement in my productivity and focus levels will keep me motivated.

How I’ll reward myself:
After two uninterrupted focus hours, I’ll treat myself to a coffee break and a short walk outside.