Module 5 Increasing Concentration; Decreasing Stress and Procrastination Hholdorf.wordpress.com

Creating an Ideal Study Area 1.The noise level is conducive to studying 2.The lighting includes two or more sources of light 3.The work space promotes concentration Comfortable chair at a table or desk Adequate work surface Uncluttered work area Supplies organized and available Hholdorf.wordpress.com

Be an Active Learner Have a pen in your hand when you study. Take notes. Write questions. Jot down lists of information. Use markers to highlight important information. Talk out loud (recite) to activate your auditory channel. Write summaries or make other study tools. Quiz yourself on the material or write and answer questions you create. Hholdorf.wordpress.com

Use Concentration Techniques to Begin a Study Block Use the chunking technique to break assignments into meaningful units. Create a study ritual. Do warm-ups by previewing and reviewing. Use mental rehearsal and visualization. Hholdorf.wordpress.com

Deal with Internal and External Distractors Use the following techniques to combat distractors: Say no Tunnel vision Find your center Say “It’s MY time…” Hholdorf.wordpress.com

Stress Stress is a reaction or a response to events or situations that threaten to disrupt a normal pattern or routine. Stress involves physical, emotional, cognitive, and behavioral responses. HINT: Try not to create stressful situations… Marriage, New House, New Spouse, New Family… Hholdorf.wordpress.com

Important Points about Stress Some stress is normal. Sometimes stress is beneficial. As stress increases, the ability to deal with and control stress decreases. Early warning signs often appear to indicate an increase in stress intensity. Excessive stress hinders performance and cognitive abilities. Excessive stress may lead to physical consequences. Hholdorf.wordpress.com

Self-Management Techniques Self-management techniques in the following areas may reduce stress: Time-management Goal-setting Concentration Self-management also involves using strategies to reduce stress and reduce procrastination. Hholdorf.wordpress.com

Essential Strategies to Manage Stress Interact with others. Redirect your emotions. Discuss your situation with others. Take time to center yourself. Take a mental vacation to a perfect place. Keep a journal. Hholdorf.wordpress.com

Choose a Healthy Lifestyle Nutrition Exercise Sleep Hholdorf.wordpress.com

Relaxation Techniques Soothing mask Relaxation blanket Breathing by threes Deep breathing Deep muscle relaxation Yoga Hholdorf.wordpress.com

Procrastination Procrastination is the process of putting off something until a later time Procrastinators choose low-priority tasks over high-priority tasks Procrastination is a learned behavior that can be reduced or eliminated by understanding reasons for procrastination and then activating strategies to modify the self-defeating behaviors. Hholdorf.wordpress.com

When Do You Procrastinate? Do you procrastinate about specific kinds of tasks? Can you identify the situations in which you tend to procrastinate the most? Do you procrastinate at the beginning of a task, in the middle of the task, or close to the end or completion of the task? Why do you think this occurs? Do you start multiple tasks, jump from one task to another, and then make less important tasks seem more important or urgent? Why do you think you do this? Hholdorf.wordpress.com

Why Do You Procrastinate? Lack of motivation Low self-confidence, low self-esteem, or low self- efficacy Task too difficult or complex Inaccurate perception of time Overextended and overcommitted Unclear about the task or expectation Unconducive environment Hholdorf.wordpress.com

More Reasons Why People Procrastinate False beliefs Fear of failure Perfectionism Self-control Thrill-seeking Task-related anxieties Unclear expectations Depression [Source: Szalavitz, Psychology Today, August 2003, pp. 50-54] Hholdorf.wordpress.com

Essential Strategies to Combat Procrastination Use self-management skills and techniques. Face your fear of failure. See success. Identify a purpose or create an interest. Make a contract with yourself. List your priorities. Keep a journal. Set the scene for success. Relax your personal standards. Be willing to change. Hholdorf.wordpress.com