Chapter 5 Increasing Concentration; Decreasing Stress and Procrastination

Copyright © Houghton Mifflin Company. All rights reserved.5- 2 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

Copyright © Houghton Mifflin Company. All rights reserved.5- 3 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.

Copyright © Houghton Mifflin Company. All rights reserved.5- 4 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.

Copyright © Houghton Mifflin Company. All rights reserved.5- 5 Deal with Internal and External Distractors Use the following techniques to combat distractors: say no no need red bow checkmark mental storage box tunnel vision emotional e words

Copyright © Houghton Mifflin Company. All rights reserved.5- 6 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.

Copyright © Houghton Mifflin Company. All rights reserved.5- 7 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.

Copyright © Houghton Mifflin Company. All rights reserved.5- 8 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.

Copyright © Houghton Mifflin Company. All rights reserved.5- 9 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.

Copyright © Houghton Mifflin Company. All rights reserved Choose a Healthy Lifestyle Nutrition Exercise Sleep

Copyright © Houghton Mifflin Company. All rights reserved Relaxation Techniques Soothing mask Relaxation blanket Breathing by threes Deep breathing Deep muscle relaxation Yoga

Copyright © Houghton Mifflin Company. All rights reserved 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.

Copyright © Houghton Mifflin Company. All rights reserved 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?

Copyright © Houghton Mifflin Company. All rights reserved 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

Copyright © Houghton Mifflin Company. All rights reserved 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 ]

Copyright © Houghton Mifflin Company. All rights reserved 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.