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wong-chapter05 - Chapter 5 Developing SelfManagement Skills...

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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, disciplined mind. • 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 management. Self-Management • 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 your performance: 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 Discussion Points: Discussion Concentration requires concerted effort to train or Concentration discipline your mind to maintain a focus on one item at a time. time. Concentration involves the ability to block out external Concentration external and internal distractors that break concentration. that Distractors consume space in working memory and Distractors affect the flow of information. affect Effective use of concentration strategies frees up space Effective in working memory for cognitive functions. in 6 Essential Strategies to Increase Essential Concentration When You Study Concentration Set learning goals: Specify what you plan to do. do. Know how you plan to achieve your goals with a plan of action. plan Know your purpose and boost your motivation. boost Be an active learner. To avoid overloading To WM, chunk information into meaningful sized units for WM to process. Create a study ritual. Create Begin with a warm-up Begin activity. activity. Shift thoughts and create a mindset for studying. mindset Activate working memory. memory. Preview and review materials. materials. Use mental rehearsal. Control your physical Control environment. environment. 7 Create an Ideal Study Area The noise level is conducive to studying. The lighting includes two or more sources of The light. light. The work space promotes concentration. The learner uses the Take-Charge The Technique. Technique. Discussion Questions: Discussion 1. What does research show about studying in a noisy What environment? environment? 2. What does it show about studying with music or the What television playing in the background? television 3. What are characteristics of an effective work space for What studying? studying? 8 Dealing with Internal and External Distractors Techniques: Say No Say No Need No Red Bow Red Check Mark Check Mental Storage Box Mental Tunnel Vision Emotional E Words Emotional Take Charge 9 Motivation • 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 Motivation Discussion Points: • Incentives and rewards affect choices and behaviors. • People behave specific ways to receive incentives. • People refrain from behaviors with negative consequences. • 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 rewards. 11 Expectancy Theory of Motivation • 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 driven. • 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 others 13 Self-Esteem Cycles 14 Strategies to Boost Self-Esteem and Motivation • Let go of the past; focus on the present. • Use positive selftalk. • Visualize success. • Acknowledge yourself. • Use affirmations. -Use positive words/tones. -Write in the present tense. -Write with certainty and conviction. -Keep them short and simple. -Repeat frequently. 15 Stress…What is your Margin? Revenue – Expenses = Profit Revenue Resources – Stress = Margin Resources 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: Managing Choosing a Healthy Lifestyle Choosing 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 Essential Stress 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 http://www.youtube.com/watch?v=4P785j15Tzk 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 Low self-confidence Overestimating time Underestimating time Unconducive environment Overextended or overcommitted Task too difficult/complex 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 meaning. Create an interest. Take charge of situations. Prioritize and stick to the order of tasks to complete. Relax your personal standards. Be flexible and willing to change. Face your fear of failure. Visualize success. 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 Technique ...
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