Chapter 5 Improvement of Study

Techniques to Manage Distractors

Say No - resisting the urge to participate in an internal/external distraction No Need - process of training yourself not to look up or break concentration to attend to minor, familiar distractions. Red Bow - using a symbol to signal to others that you don't want to be disturbed Check Mark - keeping a score card to record and reduce the number of distractions that you allow into your working memory Mental Storage Box - placing any internal distractors in an imaginary box, dealing with them later Tunnel Vision - picturing yourself in a tunnel and training your mind to stay centered Emotional E words - refocusing your mind by using words that begin with E to create a positive attitude

Essential Concentration Strategies

Set learning goals with plans of action Be an active learner Chunk information Create a study ritual Begin with a warm up activity Use mental rehearsal Use the Take-Change Technique

Self Management

The ability to use strategies to deal constructively and effectively with variables that affect the quality of your personal life

6 Common Sets of Self-Management Skills

Time Management Goal Setting Concentration Motivation Stress Management Procrastination Management

Procrastination

a learned behavior; putting off /postponing/avoiding something till a later time

Stress

a reaction to events/situations that threaten/disrupt your normal patterns or routines

Study Ritual

a series of steps or consistent routine that allows you to get started quickly on a task

Ideal Study Area

a specific area designed as your place to concentrate and focus on studying

Warm ups

activities at the start of a study block that shift thoughts and create a mindset for studying and concentrating

Positive Self Talk

an internal conversation that focuses on positive qualities, words of encouragement and statements that reflect a high self esteem

Behavoral Coping Strategies

changing patterns/behaviors to overcome stress

Cognitive Coping Strategies

changing the way you think and perceive stressors

COPING strategies

cognitive and behavioral strategies used to manage and overcome stressors

Concentration

the ability to block out External and Internal distractions in order to stay focused on one specific item or task

Self Efficacy

the belief in your abilities to accomplish a specific task at a specific level of performance

Negative Self Talk

the critical inner voice that focuses on negativity, low self esteem, and statements of doubt

Extrinsic Motivation

the driving force to take action that comes from external sources

Intrinsic Motivation

the driving force to take action that comes from within you

Motivation

the feeling, emotion, or desire that moves a person to take action.

Self Esteem

the perception you have of yourself as a human being

Chunking

the process of breaking larger assignments/sections of information into smaller, more manageable units that working memory can handle.

Mental Rehearsal

the process of creating a picture/movie in your mind that shows you performing effectively

Physical Coping Strategies

use of physical activities to reduce or eliminate your responses to specific stressors

Relaxation Blanket Technique

visualizing yourself pulling a warm blanket up to your neck to release tension

Emotional Coping Strategies

Identifying and expressing emotions to others

Set Learning Goals

Know WHAT you plan to do and HOW you plan to achieve your goals

Visualize Success

A way to strengthen your self image and belief in your abilities by visualizing yourself behaving in a specific way and performing the steps and achieving a specific goal

Strategies To Increase Motivation

Plan To Succeed by Setting Goals Visualize Success Use Positive Self Talk Use Affirmations Let Go of the Past; Focus on the Present Use Self Management Skills to Monitor Your Progress

External Distractors

Disruptions caused by things in the physical environment

Internal Distractors

Disruptions that occur inside you physically and emotionally

Essential Strategies to Combat Procrastination

1: Use Intrapersonal intelligence 2: Identify a purpose & meaning 3: Create an interest 4: Take charge of the situation 5: Prioritize and stick to the order 6: Relax personal standards 7: Be Flexible & Willing to change 8: Face the fear of failure 9: Visualize Success 10: Make a Contract with yourself

Strategies for Managing Stress

Choose a healthy lifestyle Use Cognitive, Emotional, Behavioral, and Physical COPING strategies Use Relaxation Strategies Strengthen intrapersonal skills

Active Learning

engages you in the learning process increases concentration helps avoid internal distractions

Soothing Mask Technique

imagining a mask over your face to block out reactions to stress

Incentive Theory of Motivation

incentives and rewards are the driving forces behind people's choices and behaviors.

Breathing by Three's Technique

inhaling and exhaling slowly as a way to reduce stress

Affirmations

positive statements used as motivators

Expectancy Theory of Motivation

reflects a person's desire to achieve a goal and a belief in the likelihood of achieving that goal

Stressors

situations/actions that cause STRESS

Perfect Place Technique

taking a mental vacation and visualizing a stress-free place to relax

Deep Breathing Technique

taking deep breaths and exhaling slowly as a way to reduce stress

Take-Charge Technique

taking responsibility for your environment by seeking an alternative place to study or by modifying the existing environment so it has few or no distractions

Deep Muscle Relaxation Technique

tensing and releasing different groups of muscles as a way to reduce stress