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Unformatted text preview: Chapter 5
Developing SelfManagement Skills Chapter Objectives
• Define concentration and identify strategies to
block out distractions and maintain a focused,
• Define motivation and discuss factors that affect
motivation and strategies to strengthen motivation.
• Define stress and identify strategies and
techniques for effective stress management.
• Define procrastination and identify strategies and
techniques for effective procrastination
• Self-management is the ability to use strategies to
deal constructively and effectively with variables
that affect the quality of your personal life.
• Self-management involves monitoring,
orchestrating, adjusting, modifying, and
strengthening your cognitive and behavioral
patterns in six areas of self-management: Time Management Goal Setting Concentration Motivation Stress Procrastination Jigsaw Group Presentations
Choose one of the self management topics
that you want to improve upon to increase
Concentration Motivation Stress Procrastination As a class, break into four even groups based on these topics.
Each group will teach one of the above topics to the class.
Read the section of the chapter your group will present. Then
decide as a group what portion of the topic each of you will
present. You can use my power point and any info or
activities in the text to teach the info to the class. Concentration
Concentration requires concerted effort to train or
discipline your mind to maintain a focus on one item at a
Concentration involves the ability to block out external
and internal distractors that break concentration.
Distractors consume space in working memory and
affect the flow of information.
Effective use of concentration strategies frees up space
in working memory for cognitive functions.
6 Essential Strategies to Increase
Concentration When You Study
Set learning goals:
Specify what you plan to
Know how you plan to
achieve your goals with a
plan of action.
Know your purpose and
boost your motivation.
Be an active learner.
To avoid overloading
WM, chunk information
into meaningful sized
units for WM to
process. Create a study ritual.
Begin with a warm-up
Shift thoughts and create
a mindset for studying.
Preview and review
Use mental rehearsal.
Control your physical
7 Create an Ideal Study Area
The noise level is conducive to studying.
The lighting includes two or more sources of
The work space promotes concentration.
The learner uses the Take-Charge
1. What does research show about studying in a noisy
2. What does it show about studying with music or the
television playing in the background?
3. What are characteristics of an effective work space for
studying? 8 Dealing with Internal and
Check Mental Storage Box
Emotional E Words
• Motivation is the feeling, emotion, or desire
that moves a person to take action.
• Motivation initiates action.
• Motivation is a driving force to persevere.
• Success generates new motivation.
• Motivation creates an upward spiral of
personal growth, confidence, and success. 10 Incentive Theory of
Discussion Points: • Incentives and rewards affect choices and behaviors.
• People behave specific ways to receive incentives.
• People refrain from behaviors with negative
• Incentives work as motivators only when the individual
values the incentive, is willing to take action, and the
rewards are obtainable.
• Goal organizers focus on incentives, benefits, and
11 Expectancy Theory of
• Motivation reflects a person’s intensity or desire to
achieve a goal and a person’s belief in the likelihood
of achieving that goal.
• The likelihood of success increases with one’s belief
that he or she is worthy, capable, and sufficiently
• To achieve a goal, you must want it and believe you
can get it. 12 Self-Esteem and Motivation
• Self-esteem is the perception you have of
yourself as a human being.
• Self-esteem reflects:
-your degree of personal pride
-your sense of worthiness
-your self-perception of past experiences, choices,
behaviors, decisions, and consequences
-your reaction of acceptance or rejection from
13 Self-Esteem Cycles 14 Strategies to Boost Self-Esteem
• Let go of the past;
focus on the
• Use positive selftalk.
• Visualize success.
yourself. • Use affirmations.
-Use positive words/tones.
-Write in the present tense.
-Write with certainty and
-Keep them short and
-Repeat frequently. 15 Stress…What is your Margin?
Revenue – Expenses = Profit
Resources – Stress = Margin
Resources sleep, exercise, healthy eating, organization, money, time, energy, etc... Minus things causing Stress such as school, homework, debt, lack of exercise, bad habits, family, etc... equals your margin. Your margin is the difference between the two and equals the amount of room you have to take on any more issues. Many college students are actually operating in "marginal debt" because their stress load is actually more than their resources. This all hinders their ability to sleep and concentrate. Write down your resources on the left side of a sheet of paper, then fold the paper in half and write down your load on the 16
right hand side. What is your Margin? Stress Management Discussion Points: Stress is a reaction or a response to events or situations that threaten or disrupt normal patterns or routines.
Some stress is normal and can be beneficial.
As stress increases, the ability to manage the stress decreases.
Physical, emotional, and behavioral responses are early warning signs of the increase in stress.
Excessive stress hinders performance, affects cognitive processes, and slows down working memory. 17 Stressors Stressors are situations or actions that cause stress. How you perceive and handle stressors cause stress.
Stressors may be positive or negative.
Stress management involves creating plans of action and using strategies to take control and limit negative effects of stressors. 18 Managing Stress:
Choosing a Healthy Lifestyle
Exercise Minimum of 2030 minutes of physical activity at least three times a week. Exercise gets oxygen moving more smoothly into your brain. Exercise reduces the risk of a variety of health conditions.
Sleep Establish consistent patterns. Strive for 8 hours of sleep each night. Monitor and use strategies to deal with unhealthy sleep patterns. Nutrition Avoid fast foods and snacks high in sugar and fat. Choose foods that break sugars down more slowly (complex carbohydrates: grains, cereals, rice, and pasta). Consume 34 servings of fruit and vegetables daily for essential vitamins and minerals. Limit use of nicotine, caffeine, and alcohol. Set time aside for three relaxing meals each day. 19 Essential Strategies for Managing
Stress Healthy Lifestyle: nutrition exercise sleep Interact with others. Redirect your emotions. Confide in others. Take time to center yourself. Keep a journal. Practice relaxation techniques. Perfect Place Soothing Mask Relaxation Blanket Breathing by Threes Deep Breathing Deep Muscle Relaxation 20 Procrastination
YouTube on Procrastination Procrastination--avoiding and postponing what should
be taken care of now--creates its own problems. 21 Procrastination Management Procrastination is the process of putting off or postponing something until a later time. Procrastination is a learned behavior. Procrastinators choose low-priority tasks over
high-priority tasks. Procrastination is a self-defeating behavior. Identify when and why you procrastinate. 22 Reasons People Procrastinate Lack of interest, motivation, or purpose
Overextended or overcommitted
Lack of skills or knowhow False beliefs Fear of failure Perfectionism Self-control Thrill-seeking Task-related anxieties Unclear expectations Depression 23 Essential Strategies to Combat
Procrastination Use your intrapersonal intelligence.
Identify a purpose and
Create an interest.
Take charge of
Prioritize and stick to
the order of tasks to
complete. Relax your personal standards.
Be flexible and willing to
Face your fear of
Make a contract with
yourself. 24 Discussion Questions What consequences might a person with ineffective self-management skills
experience? What distractors break your concentration
when you study? What effects does stress have on a person? What are your greatest motivators for
academic performance? When and why do you procrastinate?
25 Discussion: Chapter 5 Terminology
• Self-management • Affirmations • Concentration • Positive self-talk • Distractors • Stress • Motivation • Stressors • Intrinsic motivation • Procrastination • Self-esteem • Warm-ups • Self-efficacy • Take-Charge
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This note was uploaded on 01/06/2012 for the course COSU 0300 taught by Professor Michellebrown during the Spring '11 term at Collins.
- Spring '11