Presentation on theme: "Pacing, procrastination and setting up a study environment."— Presentation transcript:
Pacing, procrastination and setting up a study environment
Setting up a study environment Mindfulness Exam myths quiz Surveys April
Observation: Take 15 minutes now, to study something for school tomorrow, for example, for a test or as a revision exercise.
Reflection: How long did it take you to settle down? Were you able to concentrate? What distracted you? Use a webcam on your laptop or computer and set it to record during your homework time. How much study did you actually do? How often were you off task?
1. Eliminate distractions No matter where you are, if you have something you need to get done, the best place to begin is with identifying what distracts you the most. Before you focus on your revision/homework, figure out what little things distract you, and get them out of the picture. This could be anything from a pet to your phone! Try a different room in the house each day to find a space that works.
2. Clean up your space Go down to your local supermarket and ask for six empty boxes. Using a marker, write the name of each subject on the side of the box. If you have a desk / room with books and papers everywhere, gather them together into one pile on the desk/table. Now is the time to go through all of the dog-eared and creased bits of paper at the bottom of your school bag, add them to the pile. Sort books, bits of paper, notes etc. into each box.
Take the large pile of papers you have collected, and sort it into 3 piles: Stack 1: Take Action (you need to do something with this piece of paper now, perhaps for tonight’s homework) Stack 2: Put into one of your labelled subject boxes Stack 3: Bin it Attack the things you need to take action on within an hour, then put them away in the appropriate box. It is amazing how much paper can catch your eye and distract you from what you are trying to accomplish. Leave only a pen, calculator, ruler, small notebook, post-its or cards on the desk.
3. Exercise when you wake up Exercising within a scheduled morning timeframe is such a great start to the day, and will actually provide energy for your mind to produce its greatest works. Walk round the block. If you take the bus to school, get off one stop earlier. Walk a little faster. Take the dog for a walk.
4. Music Music can be a great way to get into what you are doing! Some people need silence, but for others, there is great rhythmic potential out there that is perfectly aligned with your mind’s resonance frequency. Find a study rhythm that suits you. If you need absolute silence, buy some noise reducing ear plugs or sound reducing headphones. You can buy noise blocking industrial headphones from a builder’s shop.
5. Get off your phone, Skype, Twitter & Facebook! If you are using these media tools, seriously, how many times do you need to check your Facebook? Text your friends to say that you will call them at a later time, for example after X p.m. Give video games to another person in the house. If you need to time your study sessions, use a kitchen timer instead of your phone. Check twice a day, set up an auto reply that defines the times that you have chosen. Then ONLY check and reply to during those designated times.
6. Schedule food & coffee breaks …and stick to them! It is very easy to go out / downstairs to eat and end up getting distracted with other things. Focus on the task and stick to your breaks as you would in school. Coffee & tea are a great way to stimulate the mind and get the body moving, but not every five minutes.
7. If you cannot concentrate at home Perhaps you have tried all of the above and it just isn’t working, for whatever reason, perhaps you live in a busy house where it is difficult to control the noise / distractions. A couple of solutions: use your local library. It’s quiet, it’s free and there will be less temptation to get up and have a snack/drink. Look up library times. ask a friend if you can study at their house. If you know someone who has a quieter environment, ask if you can share their study space. You can reward them after the LC.
Good attitude = good to go! You are strong, committed, and able! A good attitude can get you through the stress of study and exams. Setting up a productive environment is just a matter of a little self-discipline. In fact you will feel so much better about yourself and your revision progress, it can make an enormous difference leading up to the exams.
Procrastination: what is it? Any activity you engage in which avoids completing a task that must be done. Tidying your room! Making endless cups of tea Watching Cat Videos on Youtube FACEBOOK !!!!
How to avoid it 1.Use a planner 2.Just get started 3.Avoid distractions 4.Don’t blow it out of proportion 5.Go with your learning style
Mindfulness Have you ever arrived at the end of a page and realised you couldn’t remember anything you just read? It’s a common occurrence, especially in people under pressure or great stress. Our minds are often so preoccupied that we can’t get through even a paragraph without becoming distracted. In other words, we’re reading, but our brains are not actually there, absorbing the material. This lack of attention can be a vicious cycle, making you feel less able to complete readings and study. Mindfulness - the act of living in the present moment - is a useful technique for people wishing to de-stress and achieve goals. Mindfulness is a way of saying “being fully aware of the present moment.”
Mindfulness for concentration How to come back from spacing out 1.Count to Ten 2.Pick a cue to “bring you back” 3.Pick 5 things 4.Slow Down
Count to 10 The Ten Second Count This is more of an exercise in practicing concentration than it is in mindfulness. In this exercise, just close your eyes and focus your attention on slowly counting to ten. If your concentration wanders off, begin again at number one! For most people, it goes something like this... “One...two...three...do I have to buy milk today or did John say he’d do it? Oh, whoops, I’m thinking.” “One...two...three...four...this isn’t so hard after all... Oh no....that’s a thought! Start again.” “One...two...three... now I’ve got it. I’m really concentrating now
Mindfulness Cues In this exercise you focus your attention on your study whenever a specific thing occurs. For example, whenever you hear the phone ring, you promptly bring your attention into the present moment, be aware of what you are doing and what you are reading, and stay focused on your work. Simply choose a cue that works for you. Perhaps you will choose to become alert every time you pick up a pen. Perhaps it will be every time your hands touch each other. Perhaps it will be every time you hear a car. Mindfulness cues are an excellent mindfulness technique that are designed to snap you out of the unconscious,“autopilot”,state of mind, and bring you back into the present moment.
Pick 5 things This is a simple exercise to centre yourself, and connect you with your environment. Practise it throughout the day, especially any time you find yourself getting caught up in your thoughts and feelings. Pause for a moment. Notice five things you can see. Notice five things you can hear. Notice five things you can feel in contact with your body (e.g. your feet in your shoes, the air on your face, your back against the chair and the fabric of your clothes touching your legs).
Slow down Most of us are on “autopilot” throughout the day because we are rushing. And when you are procrastinating, you will do anything other than the task you are supposed to be doing. Take a moment and do something slowly. Take a slow walk where you take extra time to look around you and take in the sights and sounds (as well as any other sensations). Now you are prepared to concentrate.