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