1. Module 5
Increasing Concentration; Decreasing Stress and Procrastination
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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
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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.
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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.
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5. 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…”
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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.
HINT: Try not to create stressful situations…
Marriage, New House, New Spouse, New Family…
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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.
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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.
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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.
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10. Choose a Healthy Lifestyle
Nutrition
Exercise
Sleep
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11. Relaxation Techniques
Soothing mask
Relaxation blanket
Breathing by threes
Deep breathing
Deep muscle relaxation
Yoga
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12. 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.
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13. 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?
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14. 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
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15. 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 ]
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16. 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.
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