Chapter 4-5

Self-Management

1. Break larger goals into smaller ones: Break a large task or goal into smaller steps or series of steps called sub goals 2. Evaluate the importance of a goal: If it become outdated replace that goal with a new goal 3. Analyze your goal-setting strategies: Turn your situation that you did not reach into a learning situation 4. Monitor your progress: Create an easy-to-use- method such as check marks or stars, to track your progress 5. Keep your goals in the forefront: Write your goals on a index card, and place the cards around your house and in your notebook.

Two Different Types of Distractors

1. External- disruptions caused by things in your physical environment 2. Internal- disruptions that occur inside you physically or emotionally

Two Different Types of Rewards

1. Extrinsic Reward- material things or activities that are awarded when a goal is achieved 2. Intrinsic Reward- emotions or feelings that a person experiences when a goal is achieved

Different Kind of Goals

1. Immediate Goal- a well defined plan to achieve specific results within a few hours to a few day 2. Short-Term Goal- a well defined plan to achieve specific results within as little as a week or as long as three months 3. Intermediary Goal- a well defined plan to achieve specific results within a time period of one or two years 4. Long-Term Goal- a well defined plan to achieve specific results after several years

Two Type of Motivation

1. Intrinsic Motivation- the driving force to take action that comes from within you 2. Extrinsic Motivation- the driving force to take action that comes from sources outside of yourself

Essential Strategies to Increase Motivation

1. Plan to Succeed by Setting Goals 2. Visualize Success 3. Use Positive Self-Talk 4. Use Affirmations 5. Let Go of the Past; Focus on the Present 6. Use Self-Management Skills to Monitor Your Progress

Technique to Manage Distractors

1. Say no 2. No need 3. Red Bow 4. Check Mark 5. Mental Storage Box 6. Tunnel Vision 7. Emotional E Words

Essential Concentration Strategies for Studying

1. Set learning goals with plans of actions 2. Be an active learner 3. Chunk information 4. Create a study ritual 5. Begin with a warm-up activity 6. Use mental rehearsal 7. Use the Take-Charge Technique

Six Common Sets of Self-Management Skills

1. Time Management 2. Goal Setting 3. Concentration 4. Motivation 5. Stress Management 6. Procrastination Management

Five Steps for Creating a Weekly Time-Management Schedule

1. Write in all your fixed activities. 2. Write in your fixed study blocks. 3. Add two or three flexible study blocks. 4. Add time for personal goals and personal responsibilities. 5. Schedule leisure, family, and social time.

Four-Step Approach for Achieving Goals

Step 1- Set Specific Goals Step 2- Set a Specific Target Date and Time Step 3- Identify Steps Step 4- Plan a Reward

Goal Organizer

a chart that consists of six questions to help you plan a course of action to achieve a specific goal

Weekly Schedule

a detailed plane that serves as a guide for creating a manageable daily plan for each day of the week

ABC Method

a goal-setting strategy to prioritize your goals according to rank of importance

Pie of Life

a graphic representation that shows how much time you dedicate to each of the three main areas of your life: school, work, and leisure

Term Schedule

a month-by-month calender that shows important events and deadlines for the entire term

Stress

a reaction or response to events or situations that threaten or disrupt our normal patterns or routines

Time Management

a set of skills designed to help you monitor and use time effectively to increase performance and achieve goals

Daily Schedule

a specific list of tasks that you plan to achieve over the course of a day

Visualizing Success

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

Incentive Theory of Motivation

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

Increase-Decrease Method

involves increasing or decreasing time used in one area of life in order to make more time for another area of life

Affirmations

positive statements used as motivators

Expectancy Theory of Motivation

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

Stressors

situations or actions that cause stress

Task Schedule

step by step plan for completing a specific task in a specific block of time

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-image, and statements of doubt

Motivation

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

Positive self-talk

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

Self-esteem

the perception you have of yourself as a human being

Goals

well defined plans aimed at achieving specific results