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Step 3: Type a & B Behavior Patterns

Reducing Time Urgency

The problem of time urgency can also be managed. Below are recommendations that will reduce the stress and “hurry sickness” that many Type A behaviors produce. Check off each as they are practiced. Follow all six steps.

Step 1 – Become More Aware of Your Time Urgency

•  Review the Self-Inventory.

•  Ask a friend or relative for feedback.

•  Inform those close to you of your efforts to change.

•  Review the causes of your time urgency.

Stress Management Quick Links

STEP 3: Type A & B Behavior Patterns

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You Type B?

Step 2 – Allot More Time to Activities

Steps to Become Type B

•  Get up 20 minutes earlier.

•  Be realistic about your time frames.

•  Prioritize tasks and realize that some will go unfinished.

•  Interject periods of relaxation throughout the day.

Step 3 – Practice Being Slow

•  Take a toddler for a walk – at their pace.

•  Record a conversation, then listen to the speed of your speech.

•  While eating, place utensils down between bites. Chew food thoroughly.

•  Notice all the details or characteristics of some situation.

•  Do not wear a watch for a day.

•  Practice patience while waiting in the longest line at a supermarket.

•  Read a magazine while waiting in a line.

•  Visit a park or museum.

•  Refrain from interrupting someone doing an activity slower than you might do it.

Step 4 – Listen to Others

•  Before you speak, ask yourself if you have something meaningful to say. Are you talking just to talk?

•  Ask someone else what they did today.

•  Listen to someone without a single interruption.

•  Take a deep breath each time you are about to interrupt or finish a sentence for others.

Step 5 – Relax Your Driving Style

•  Wait an additional one-half hour before leaving work to avoid rush hour traffic. Spend this time relaxing or planning.

•  Do not pass slower cars.

•  Do not go through yellow lights.

•  Listen to relaxing music on a cassette tape while driving.

•  Do not honk your horn except in an emergency.

•  Drive in the slow lane.

Step 6 – Reduce Multiple Thoughts and Activities

•  Do absolutely nothing but listen to music for 15 - 20 minutes.

•  Do one task at a time.

•  Ask someone to remind you if you try to do two or more things at once.

•  Delegate activities.

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