Chapter 1: Getting Started

What are the behaviors and attitudes of an “A” student? 1.List three important behaviors that an “A” student would have. 2.Get in a group of three students and compare lists 3.Report

What Do I Want from College?

Exercise: What Do I Want from College? Share your most important reason with the class.

Value of a College Education

Lifetime Income n HIGH SCHOOL $938,850 n SOME COLLEGE $990,270 n ASSOCIATE $1,192,380 n BACHELORS $1,715,430 n MASTERS $2,105,580 n PROFESSIONAL $3,629,340 (Updated 2011)

Yearly Income n HIGH SCHOOL $31,286 n SOME COLLEGE $33,009 n ASSOCIATE $39,746 n BACHELORS $57,181 n MASTERS $70,186 n PROFESSIONAL $120,978

What is the Value of a College Degree? $1,715,430 College Graduate $ 938,580 High School Graduate $776,850 Value of College Degree

College graduates make almost twice as much as high school graduates over a lifetime.

How Much is Each College Class Worth?

$19,421 per 3 unit class ($776,850 divided by 40 classes for a BA or BS)

What is one hour of a college class worth?

$405 per hour in class ($1 divided by 48 hours in class)

Would you attend class today and be prepared if I paid you $405? if I were to pay you $394?

Of course, these payments are over a working lifetime of 30 years.

Increased Need for Education

How do you motivate yourself? n What if you don’t feel like coming to class or doing your homework. How do you motivate yourself to do it anyway? n Think n Discuss with the person next to you n Share ideas

Ways to Improve Your Concentration

There are many ways to be motivated. Let’s see if any are useful to you. n Think positively about the future n Look for something interesting n Improve your concentration n Manage your external environment n Intrinsic or extrinsic motivation n Locus of control n Achievement motivation n Use a reward

Optimism Vs. Pessimism How does it apply to college?

Find something interesting in your studies. Exercise: Textbook Skimming

Concentration and motivation are connected n If you can focus on what you are doing, you are motivated to continue.

Manage Your External Environment

Minimize Distractions n If you study in the kitchen, you will be distracted by food n If you study in front of the TV, you will be tempted to watch it n If you study in bed, it will be difficult to say awake

Be Here Now n Choose where you will place your attention n When your mind wanders, gently bring it back. Forcing attention does not work.

For example, do not think about pink elephants!

How many of you thought about pink elephants?

When your mind wanders, gently bring it back to the here and now.

Can you be here now for two minutes?

Focus on this number for 2 minutes: 1

Where did your mind go during these two minutes?

The Spider Technique n Learn to ignore distractions and keep your attention focused

Set up a Worry Time n Set a time each day n When worries distract you, remind yourself of the time set aside to worry n Be here now n Keep your worry appointment n Find solutions

Increase Your Activity n Take a break n Stretch n Move n Read and listen actively

The Checkmark Technique n When you find yourself distracted, place a checkmark on a piece of paper and refocus your attention n With practice you will have fewer checkmarks and distractions

Change Topics n You may need to study for a short period of time and change subjects

Intrinsic Vs. Extrinsic Motivation

Intrinsic Motivation n Comes from within yourself

Extrinsic Motivation n Comes from outside yourself

Which is the more powerful motivator? n Intrinsic or extrinsic motivation?

Intrinsic motivation is the most powerful

Locus of Control n Where you place responsibility for control over your life n Internal n External

Internal Locus of Control n Believe they are in control of their lives n Self-motivated n Learn from mistakes n Think positively

External Locus of Control n Others control their lives n Life is a result of luck or fate n Rely on external motivation n Look for someone to blame n Think negatively n Victims of circumstance

What is more likely to lead to achievement in college? n Internal Locus of Control? n External Locus of Control?

Internal locus of control is most likely to lead to success in college.

Exercise: Locus of Control CSI Activity

More Types of Motivation

Affiliation Motivation

How can you use affiliation motivation to be successful in college?

Affiliation Motivation n Study Groups n Friends n Athletics n Clubs n Activities

Achievement Motivation

Are you motivated by achievement? n Competition for grades n Winning the game n Earning money n Recognition for achievement

Learning and Motivation n Psychologists believe that much of our behavior is learned

Find a reward to increase desirable behavior.

Good rewards: 1. Do not involve alcohol or drugs

Good rewards: 1. Do not involve alcohol or drugs 2. Do not have too many calories

Good rewards: 1. Do not involve alcohol or drugs 2. Do not have too many calories 3. Do not cost too much money

What are some good rewards for studying?

Get Started, Get Healthy

Get Enough Sleep n It is important for learning and brain function n It is important for good health

Lack of Sleep Causes n Difficulties with memory and learning n Increased irritability n Accidents n Illness n Lack of energy n Stress

So, Stay Up Late And

Be Tired

Sick The immune system does not work as well.

Depressed and Irritable

Risk an Accident

Lack of sleep causes n Weight gain n Rapid aging

Lack of sleep causes hallucinations. During the Gulf War, soldiers put coins in tree branches thinking they were soda machines or phone booths. After 24 hours of simulated combat, artillery teams lost track of where they were and what they were firing at.

During the Gulf War, sleep deprived soldiers fired on their own buddy's tanks. Mental performance degrades by 25% in every 24-hour sleepless period.

Staying up late and cramming for a test is probably not a good idea!

Be Physically Active Each Day Be Physically Active Each Day

Adults Need Minutes of Moderate Activity Each Day n Moderate activity is one that requires as much energy as walking 2 miles in 30 minutes

Newer recommendations are for an hour of exercise each day!

Nutrition: You Are What You Eat

Aim for a Healthy Weight Aim for a Healthy Weight

What is the best way to maintain a healthy weight?

Maintain a healthy weight through: n Healthy eating n Exercise

Calculate Your Body Mass Index (BMI) n A common method of evaluating your weight n BMI= 705 X Body Weight Divided By (Height X Height)

BMI n Less than 18.5 n n n 30 and above n Under weight n Normal weight n Overweight n Obese

Nutrition Test

What would you feed a 6 year old for breakfast before you send him or her to school? Write your answer on a separate sheet of paper.

Let’s hear some examples

Nutrition Test, Part II What did you have for breakfast this morning? Write this on a sheet of paper.

Nutrition Test: Part III How many teaspoons of sugar are in a can of soda?

There are 9 teaspoons of sugar in a can of soda!

Use MyPyramid Plan to Guide Your Choices Use MyPyramid Plan to Guide Your Choices

Food amounts based on: n Age n Gender n Level of physical activity

Bread, Cereal, Rice and Pasta n 3 or more ounces. An ounce is: n 1 slice of bread n 1 cup of cereal n One half cup of cooked rice, cereal or pasta

Vegetables n One to 2 and a half cups. A cup is equal to: n 2 cups of raw leafy vegetables n 1 cup of raw or cooked vegetables n 1 large ear of corn n 1 medium potato

Fruits n One to two cups recommended. A cup is equal to: n 1 small apple n 1 large banana n 1 large orange n 1 cup of 100% juice

Milk, Yogurt and Cheese n 2-3 cups recommended. One cup is equal to: n 1 and one half ounces of cheddar cheese n 2 cups cottage cheese n 1 8 oz. container of yogurt

Meat, Poultry, Fish, Dry Beans, Eggs, Nuts n 2-6 ounces recommended n One quarter cup of cooked dry beans n One egg n 1 tablespoons peanut butter n One half ounce of nuts

Oils n 3-7 teaspoons recommended n Cooking oil n Salad dressing n Margarine n Mayonnaise

Discretionary Calories n Range from calories for most people n Eat more of essential foods n Eat foods with higher fat or sugar content

Suggestions for Healthy Food Choices n Two thirds of the dinner plate should be covered with fruits, vegetables, whole grains and beans n Eat a variety of grains daily, especially whole grains n Limit solid fats such as butter, margarine and lard

Suggestions for Healthy Food Choices n Moderate your intake of sugar n Choose and prepare foods with less salt

Learn to Relax

Is the removal of all stress helpful?

Stress can be motivation

Two Kinds of Stress n Distress n Eustress BY DR. HANS SELYE

Distress

What are some examples of distress?

Rate the Stress n Low n Medium n High n Tests n Money and bills n Children n Work n Traffic n Telephone

What is stress for one person is not necessarily stress for another

Where is the stress?

Could it be in your head? It is how we look at the situation.

If you think your life is disconnected, Your thinking may be misdirected For living, you see, Is as it should be It’s just not what you expected. BY OLIVER, A RATIONAL PSYCHIATRIST

The Physiology of Stress

What are the symptoms of stress?

Stress Symptoms n Insomnia n Muscle tension n Digestive problems n Raised blood pressure n Cold hands n Health problems

The Story of the Cave Man and the Saber-toothed Tiger

Picture this scene a million years ago. You come out of of your cave. The sun is up and the birds are chirping. Your heart rate is normal.

All of a sudden you hear a twig snap. Off to your right you see a large saber-toothed tiger. You have two options. What are they?

Fight

Or flight

To fight that tiger or run away fast, the body prepares by releasing stress hormones n Cortisol increases blood sugar and speeds metabolism n Epinephrine supplies extra glucose n Norepinephrine speeds up your heart rate and raises your blood pressure

Why is stress a problem?

There is no longer a tiger to kill or run away from!

And we are left with all the stress hormones

Fight or flight is not an appropriate response to today’s problems

Stress interferes with learning and study

Ways to Deal with Stress n Exercise uses up the stress hormones n Physical relaxation

Exercise

Remember what the cave man did when threatened?

He or she MOVED!

Moving burns the stress hormones

Make exercise such as a brisk walk for 30 minutes, a part of your daily routine.

Find some activity that you like.

Elements of Physical Relaxation n Breathing n Tensing and Relaxing Muscles n Visual Imagery n Positive Suggestions n Music

Breathing n Take a few deep breaths n Focus on your breathing

Tensing and Relaxing Muscles n Let’s try it

Use Visual Imagery n Imagine your favorite place n Beach n Mountains n Lake n Desert

IMAGINE YOURSELF AT THE BEACH

OR IN THE MOUNTAINS

OR YOUR FAVORITE PLACE

Use Positive Suggestions

Music n Use a beat slower than your heart rate

Relaxation Exercise

Let’s Review. Do these things at home on your own: n Music n Breathing n Tensing and relaxing muscles n Imagery n Positive suggestion

Make it a Habit n Exercise n Stress reducing thoughts n Physical relaxation

Stress Management Checklist n Manage your time and organize your things n Don’t spread yourself too thin n Learn to say “no” n Cultivate friends n Participate in an extracurricular activity n Do something fun every day

Stress Management Checklist n Exercise regularly n Eat sensibly n Get enough sleep n Learn to relax

Take Action to Reduce Stress n Concentrate your efforts on doing something about the problem. n Seek information on how to solve your problem. n Make a plan of action. n Make it a priority to solve the problem. n Do what needs to be done, one step at a time.

Write 3 intention statements about relaxation: I Intend to Complete: What is Your Stress Index?

Success is a Habit n We establish habits by taking small actions each day n You can establish habits for success

Exercise: I am successful when I:

Exercise: I am successful when I: Behaviors which interfere with my success:

Exercise: I am successful when I: Behaviors which interfere with my success: I would like to:

A PRACTICAL EXAMPLE

Step 1. State the problem. I have a chocolate chip cookie eating habit

Step 2 Choose one small behavior at a time Make it small

Changing one small behavior is like making a ripple on a lake.

Change one small behavior and you can change your life.

I will eat a healthy snack. NOT I will lose weight or I will never eat cookies

Step 3: State in a positive way the behavior you wish to accomplish

EXAMPLE I will eat a healthy snack. instead of eating cookies.

Write an intention statement I intend to eat a healthy snack.

Step 4 Count the behavior How many cookies do I Eat each day?

Step 5: Picture in your mind the actions you will take. Visualize your success.

Step 6 Practice 10 days Keep a Log

Step 7 Find a reward for your behavior

Step 6: What reward will you use?

10 Habits of Successful College Students n Attend class. n Read the textbook. n Have an educational plan. n Use college services. n Get to know the faculty.

10 Habits of Successful College Students n Limit outside employment to 20 hours a week for a full time student. n Take one step at a time. n Have a goal for the future. n Visualize your success. n Ask questions.

Assignment How to Change a Habit Keep a log for 10 days

Keys to Success: Persistence

Persistence Will Get You Almost Anything Eventually n When is this true? n When is it not true?

90% of success is showing up!

Make a commitment to reach your dreams

Getting a college degree can be like climbing Mt. Everest

How to Climb Mt. Everest n A small step at a time

Succeed college one step at a time n Get started. n Attend the first class. n Read the first chapter. n Start a new study habit.