Upon completion of this course, participants will be able to:

• Identify core personal and professional values to serve as the ultimate guide for prioritizing tasks and commitments.
• Implement proven time management techniques (e.g., **Pomodoro**, deep work) to maximize productivity.
• Develop clear, sustainable boundaries to protect personal time and reduce unnecessary interruptions.
• Apply energy management strategies (e.g., scheduling peak-state work) to sustain high-quality output throughout the day.
• Utilize mindfulness and stress-reduction techniques to maintain emotional and mental well-being under pressure.
• Create a structured system for planning the week that aligns tasks with long-term goals.
• Recognize the early signs of professional burnout and implement proactive prevention strategies.
• Say 'No' respectfully and effectively to requests that conflict with established priorities.

• High-performing professionals at risk of burnout
• Managers and Leaders seeking to improve their own and their teams' work-life balance
• Individual Contributors and Specialists in high-demand roles
• Anyone looking for a deeper, more sustainable approach to productivity

• Individual reflective exercises defining personal values and long-term professional priorities.
• Group discussions on recognizing and managing the signs of burnout in self and others.
• Practical sessions applying the **Pomodoro Technique** and time-blocking to a real task.
• Role-playing difficult conversations focused on setting boundaries and respectfully saying 'No'.
• Workshops on developing a structured weekly planning and review habit.

Unit 1: Values-Based Prioritization

• Identifying and articulating core personal and professional values
• Using values as the filter for making high-stakes prioritization decisions
• Differentiating between the 'urgent' trap and the importance of strategic activities
• Defining long-term goals and breaking them down into weekly and daily priorities

Unit 2: Energy Management for Sustainable Performance

• Shifting from time management to **energy management** (physical, emotional, mental, spiritual)
• Identifying personal peak energy cycles and scheduling deep work accordingly
• The importance of micro-breaks, proper nutrition, and movement for focus
• Techniques for managing emotional energy and maintaining a positive outlook

Unit 3: Advanced Time and Focus Techniques

• Implementing the **Pomodoro Technique** for structured focus and rest cycles
• Strategies for creating 'deep work' time blocks free from all distractions
• Minimizing the negative impact of digital notifications and communication overload
• Effective use of the last 15 minutes of the workday for planning and winding down

Unit 4: Boundaries and Saying No Effectively

• Establishing clear work-hour boundaries and communicating them to colleagues
• A structured approach to respectfully saying 'No' without damaging professional relationships
• Strategies for managing an open-door policy while protecting focus time
• Developing a simple routine for reviewing and clearing commitments regularly

Unit 5: Burnout Prevention and Resilience

• Recognizing the physical, emotional, and mental signs of professional burnout
• Implementing mindfulness, breathing, and short meditation techniques for stress reduction
• Strategies for effective recovery, downtime, and disconnecting from work pressure
• Building personal resilience to setbacks and unexpected professional demands