Patricia Diaz del Castillo Learning resources advisor Office for student with disabilities 1 Todays agenda How to attain Academic Success Time management why is it important to know Strategies to ID: 655675
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Mindset for Academic Success
Patricia Diaz del CastilloLearning resources advisorOffice for student with disabilities
1Slide2
Today’s agenda
How to attain Academic Success?Time management- why is it important to know?
Strategies to implementQuestions?
2Slide3
Why is Time Management Important?
*As a student, an entrepreneur or as an employee you need to be able to manage your time efficiently.*Can be a barrier!Let’s take a look: what did you do yesterday from
1pm until today 1pm?24
hours in a day!
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Remember: there are only 24 hour in a day!
Daily ActivitiesHours spent
Sleeping:
Personal care/grooming: Meal preparation/eating/cleanup:
Family commitments:
Socializing/entertainment (with friends):
Relaxing/TV/video games, etc. (alone):
Exercise/sports:
Transportation (work, school, etc):
Work/internship:
Classes: Studying: Other:
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Four key categories Sleep
? Personal care/ grooming?Meal prep/
eating/clean up?Travel time?How many
hours do you need to be « yourself »?
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Diaz del Castillo, P. Academic Success for Cont. Ed Students 2017Slide6
Let’s take a look
Full time job? 40hHow many credits
are you taking? 12 full timeTimes 2 =
24h p/weekWork ? Part time? 20Add the last three:
56 … 7
days
a
week
, 8 hours per day
?
Who
is
the expert
at
determining how much a person can handle?6Slide7
The Stress-Curve
Yerkes – Dodson Model: the Relationship Between Anxiety and Performance
7Slide8
What does the stress curve tell us?
We all need a certain amount of stressThe goal is to manage stress, not eliminate it entirelyHuge individual
differences where stress/anxiety is concernedsome people seek (+ or -) and thrive from anxiety, some people shrink from it
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Signs of
Stress
9
PhysiologicalCognitive
Increased heart rate
Sweating and dry mouth
Headaches
Nausea and dizziness
Negative self-talk
Restlessness
Inability to concentrate
Difficulty
making decisions
Emotional
Behavioural
Mood swings
FearAnger
WorryAnxiety
Tenseness
Loss of focus
Less
coordinated movements
Fidgeting, nail biting
Increased smoking, drinking, binge eating
Social
Social withdrawal
Avoidance of friends and family
Unusual
irritability
ProcrastinationSlide10
Strategies to learn how to monitor yourself
Environment?
What are 2-hour study
sessions?20/10-
Weekly calendar?
A
dd
SS to your weekly schedule
Semester calendar?
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Basic Strategies - TM
Evaluate
as you go! Stop Light (!?)2:1 ratio
study 2 hours for every 1 hour of class
time
Spaced
practice
Ex
: 1 hour, 6
times/week
Avoid Marathon Studying
*
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Basic Strategies - TM
Strong consistent patterns:Wake up, exercise, wind
down, bedtime!Flexible and fixed study times
Schedule time for
personal
goals
Paper or digital
calendar?
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PracticeSlide14
What is mindfulness?
Mindfulness can be thought of as a special way of working with attention and awareness2
:Paying attention on purpose,to something in the present,
non-judgmentallySlide15
Evolution gave us a mind that wanders
Our minds are prone to continuously…Scan for physical threats Think about problemsWork them out in our headSlide16
Develop a mindset
for academic success
Mindfulness while in classMindfulness while studying
Strategies before, during, and after an exam
Mindfulness resourcesSlide17
Mindfulness
while in class
Enter the class with the intention to learnEliminate distractions (phones on silent/no-vibrate)
Relaxed, good posture (“lifted from crown of the head”)Eyes closed to the extent that you are comfortableFocus on body relaxation, breath sensation Acceptance of distraction as it occurs Slide18
Strategies before an exam
Keep up with course material throughout semester
Don't cram the night before the exam: (too much material) + (too little time) =
ANXIETYPlan your studying:
Label in a way that works for you
How to access information?
Practice on sample tests in the textbook or study guide
…
syllabus?
Ask for suggestions from your TA/instructor about:
What to expect on the exam
What course materials should be emphasized
How to prioritize study time for this courseSlide19
Strategies for your 36-hour take-home essay for your
Foundations course examSet your environment for success
Read directions and questions carefullyDon’t rush! Circle key words and, if you don’t understand, ask for clarification
Survey the test and budget your timePoint value, length of exam, format, Estimate time, divide time evenly, etc.Write down where you can access information in your booksSlide20
Decide on a starting point
Start with the part of the test you feel more confident or has the highest point valueUse your time wisely (2-hour study session)
When you are done, go over your exam and check your answers- but don’t change your answers if you are panicking, only if you can justify the change
Strategies during an examSlide21
For specific anxiety performance symptoms:
If you go “blank” and are unable to recallQuick relaxation techniques
Positive self-talk (be your own cheerleader)Reread the question in a whisper voice (place check mark and go back to it)
Take a quick walkYour eyes start jumping/skip over wordsUse blank index card, piece of paper,
etc.
to hide extra material and help you focus
Use your pencil to point to each word as you read
Strategies during an examSlide22
Notice yourself making careless mistakes in selecting of marking correct answers
Slow down reading and answering processActivate auditory channel by mouthing or quietly whispering: read directions or questions
Before moving to next question ask yourself: “Does this answer make sense?”Your mind shifts away from the test and your concentration fades
Become more interactive with the test: highlight key words in directions and questionsUse positive talk and force yourself to keep your eyes on the test: “I can do this, I can figure it out”
Strategies during an examSlide23
Strategies after an exam
Remember: There is life after an exam Plan to do something you enjoy when you are finishedSlide24
Apps & Technology
Get Organized
iStudiez Calendar to help you organize your semesterHabitica Task management
Work EffectivelyPomodoro Timer plan your breaksEgg Timer Know how long you spend on each taskStay Focused
Forest
Self-Control
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Technology to help with mindfulness
Insight: Meditation timerhttps://insighttimer.com/
Headspace: Guided meditation and mindfulnesshttps://www.headspace.com/Smiling Mind: Guided meditationhttps://smilingmind.com.au
/smiling-mind-app/Slide26
Which strategies/concepts do you find more meaningful?
Stress-curve12 hours per day2-hour study session
Mindfulness in Academic EnvironmentTest-taking StrategiesUsing your course Syllabi
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Additional Barriers?Who can register with the OSD?
Temporary/permanent/episodicVisible/invisible
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How to register?Schedule an appointment with an Advisor to meet in-person or via Skype
Drop by the OSD front deskCall the OSD: 514-398-6009
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What happens at the first appointment?
Discuss the
barriers you experience
Review your documentation
Draft an individualized accommodation plan
Recommend additional supports across the university
First appointments are scheduled for
45
minutes
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What to bring to your first appointment?Documentation:
From a licensed health care professional (Family doctor, Psychiatrist, Psychologist, etc.)Includes a diagnosisExplains how the diagnosis impacts you academically
Please
note that
medical documentation
is not a
pre-requisite
to your first
appointment but will be required before confirming your accommodations
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Questions, comments?
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Contact Information:
patricia.diazdelcastillo@mcgill.caVisit us: www.mcgill.ca/osd Like us on FB: McGill OSD
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References
Understanding Academic Anxiety. Learning Strategies Center, Cornell University. Retrieved on Jan. 17, 2017, http://lsc.cornell.edu/wp/content/uploads/2015/10/ Understanding-Academic-Anxiety.pdf
Mindfulness @McGill. Retrieved on Feb. 24, 2017, https://www.mcgill.ca/mindfulness/what-mindfulnessSweet, M. Classroom mindfulness practices to increase attention, creativity, and deep engagement. Northeastern University Center for Advancing Teaching and Learning Through Research
Mindfulness of breathing. Mindfulness for Students. Retrieved on Feb. 24, 2017, http://mindfulnessforstudents.co.uk/resources/puppy- mind/Exams coming up? Feeling under pressure? Try this Two minute stress buster. Mindfulness for Students. Retrieved on Feb. 24, 2017, http://mindfulnessforstudents.co.uk/exams-coming- up-feeling-under-pressure-try-this-two-minute-stress- buster/