Chapter 1: Getting StartedChapter 1: Getting Started

What are the behaviors and What are the behaviors and attitudes of an “A” student?attitudes of an “A” student?

1. List three important behaviors that an “A” student would have.

2. Get in a group of three students and compare lists

3. Report

What Do I Want from College?What Do I Want from College?

Exercise:Exercise:What Do I Want fromWhat Do I Want fromCollege? College? Share your most important Share your most important reason with the class. reason with the class.

Value of a College EducationValue of a College Education

Lifetime IncomeLifetime Income

HIGH SCHOOL $938,850HIGH SCHOOL $938,850 SOME COLLEGE $990,270SOME COLLEGE $990,270 ASSOCIATE $1,192,380ASSOCIATE $1,192,380 BACHELORS $1,715,430BACHELORS $1,715,430 MASTERS $2,105,580MASTERS $2,105,580 PROFESSIONAL $3,629,340PROFESSIONAL $3,629,340

(Updated 2011)(Updated 2011)

Yearly IncomeYearly Income

HIGH SCHOOL HIGH SCHOOL $31,286 $31,286 SOME COLLEGESOME COLLEGE $33,009 $33,009 ASSOCIATE ASSOCIATE $39,746 $39,746 BACHELORSBACHELORS $57,181 $57,181 MASTERSMASTERS $70,186 $70,186 PROFESSIONAL PROFESSIONAL $120,978$120,978

What is the Value of a College What is the Value of a College Degree?Degree?

$1,715,430 College Graduate $ 938,580 High School Graduate $776,850 Value of College Degree

College graduates College graduates makemake

almostalmost twice as much twice as much as as high school graduates high school graduates

over a lifetime.over a lifetime.

How Much is Each College How Much is Each College Class Worth?Class Worth?

$19,421 per 3 unit class$19,421 per 3 unit class($776,850 divided by 40 ($776,850 divided by 40 classes for a BA or BS)classes for a BA or BS)

What is one hour of a college What is one hour of a college class worth?class worth?

$405 per hour in class ($1 $405 per hour in class ($1 divided by 48 hours in class)divided by 48 hours in class)

Would you attend class today Would you attend class today and be prepared if I paid you and be prepared if I paid you $405? $405? if I were to pay you if I were to pay you $394?$394?

Of course, these payments Of course, these payments are over a working lifetime of are over a working lifetime of 30 years.30 years.

Increased Need for EducationIncreased Need for Education

How do you motivate How do you motivate yourself?yourself? What if you don’t feel like coming to What if you don’t feel like coming to

class or doing your homework. How do class or doing your homework. How do you motivate yourself to do it anyway?you motivate yourself to do it anyway?

ThinkThink Discuss with the person next to Discuss with the person next to

youyou Share ideasShare ideas

Ways to Improve Your Ways to Improve Your ConcentrationConcentration

There are many ways to be There are many ways to be motivated. Let’s see if any are useful motivated. Let’s see if any are useful to you.to you. Think positively about the futureThink positively about the future Look for something interestingLook for something interesting Improve your concentrationImprove your concentration

Manage your external environmentManage your external environment Intrinsic or extrinsic motivationIntrinsic or extrinsic motivation Locus of controlLocus of control Achievement motivationAchievement motivation Use a rewardUse a reward

Optimism Vs. PessimismOptimism Vs. PessimismHow does it apply to college?How does it apply to college?

Find something interesting in Find something interesting in your studies. your studies.

Exercise: Textbook SkimmingExercise: Textbook Skimming

Concentration and motivation Concentration and motivation are connectedare connected

If you can focus on what you are doing, If you can focus on what you are doing, you are motivated to continue.you are motivated to continue.

Manage Your External EnvironmentManage Your External Environment

Minimize DistractionsMinimize Distractions

If you study in the kitchen, you will be If you study in the kitchen, you will be distracted by fooddistracted by food

If you study in front of the TV, you will If you study in front of the TV, you will be tempted to watch itbe tempted to watch it

If you study in bed, it will be difficult to If you study in bed, it will be difficult to say awakesay awake

Be Here NowBe Here Now

Choose where you will place your Choose where you will place your attention attention

When your mind wanders, gently bring it When your mind wanders, gently bring it back. Forcing attention does not work. back. Forcing attention does not work.

For example, do not think For example, do not think about pink elephants!about pink elephants!

How many of you thought How many of you thought about pink elephants?about pink elephants?

When your mind wanders, When your mind wanders, gently bring it back to the here gently bring it back to the here and now.and now.

Can you be here now for two Can you be here now for two minutes?minutes?

Focus on this number for 2 Focus on this number for 2 minutes:minutes:

1

Where did your mind goWhere did your mind goduring these two minutes?during these two minutes?

The Spider TechniqueThe Spider Technique

Learn to ignore distractions and keep Learn to ignore distractions and keep your attention focusedyour attention focused

Set up a Worry TimeSet up a Worry Time

Set a time each daySet a time each day When worries distract you, remind When worries distract you, remind

yourself of the time set aside to worryyourself of the time set aside to worry Be here nowBe here now Keep your worry appointmentKeep your worry appointment Find solutionsFind solutions

Increase Your ActivityIncrease Your Activity

Take a breakTake a break StretchStretch MoveMove Read and listen activelyRead and listen actively

The Checkmark TechniqueThe Checkmark Technique

When you find yourself distracted, place When you find yourself distracted, place a checkmark on a piece of paper and a checkmark on a piece of paper and refocus your attentionrefocus your attention

With practice you will have fewer With practice you will have fewer checkmarks and distractionscheckmarks and distractions

Change TopicsChange Topics

You may need to study for a short You may need to study for a short period of time and change subjectsperiod of time and change subjects

Intrinsic Vs. Extrinsic Intrinsic Vs. Extrinsic MotivationMotivation

Intrinsic MotivationIntrinsic Motivation

Comes from within yourselfComes from within yourself

Extrinsic MotivationExtrinsic Motivation

Comes from outside yourselfComes from outside yourself

Which is the more powerful Which is the more powerful motivator?motivator? Intrinsic or extrinsic motivation?Intrinsic or extrinsic motivation?

Intrinsic motivation is the most Intrinsic motivation is the most powerfulpowerful

Locus of ControlLocus of Control

Where you place responsibility for Where you place responsibility for control over your lifecontrol over your life InternalInternal ExternalExternal

Internal Locus of ControlInternal Locus of Control

Believe they are in control of their livesBelieve they are in control of their lives Self-motivatedSelf-motivated Learn from mistakesLearn from mistakes Think positivelyThink positively

External Locus of ControlExternal Locus of Control

Others control their livesOthers control their lives Life is a result of luck or fateLife is a result of luck or fate Rely on external motivationRely on external motivation Look for someone to blameLook for someone to blame Think negativelyThink negatively Victims of circumstanceVictims of circumstance

What is more likely to lead to What is more likely to lead to achievement in college?achievement in college?

Internal Locus of Control?Internal Locus of Control? External Locus of Control?External Locus of Control?

Internal locus of control is Internal locus of control is most likely to lead to success most likely to lead to success in college.in college.

Exercise: Locus of ControlExercise: Locus of Control CSI Activity CSI Activity

More Types of MotivationMore Types of Motivation

Affiliation MotivationAffiliation Motivation

How can you use affiliation How can you use affiliation motivation to be successful in motivation to be successful in college?college?

Affiliation MotivationAffiliation Motivation

Study GroupsStudy Groups FriendsFriends AthleticsAthletics ClubsClubs ActivitiesActivities

Achievement MotivationAchievement Motivation

Are you motivated by Are you motivated by achievement?achievement? Competition for gradesCompetition for grades Winning the gameWinning the game Earning moneyEarning money Recognition for achievementRecognition for achievement

Learning and MotivationLearning and Motivation

Psychologists believe that much of our Psychologists believe that much of our behavior is learnedbehavior is learned

Find a reward to increase Find a reward to increase desirable behavior.desirable behavior.

Good rewards:Good rewards:

1. Do not involve alcohol or 1. Do not involve alcohol or drugsdrugs

Good rewards: Good rewards:

1. Do not involve alcohol or 1. Do not involve alcohol or drugsdrugs2. Do not have too many 2. Do not have too many caloriescalories

Good rewards:Good rewards:1. Do not involve alcohol or 1. Do not involve alcohol or drugsdrugs2. Do not have too many 2. Do not have too many caloriescalories3. Do not cost too much 3. Do not cost too much moneymoney

What are some good rewards What are some good rewards for studying?for studying?

Get Started, Get HealthyGet Started, Get Healthy

Get Enough Sleep Get Enough Sleep

It is important for learning and brain It is important for learning and brain function function

It is important for good healthIt is important for good health

Lack of Sleep CausesLack of Sleep Causes

Difficulties with memory and learningDifficulties with memory and learning Increased irritabilityIncreased irritability AccidentsAccidents IllnessIllness Lack of energy Lack of energy StressStress

So, Stay Up Late AndSo, Stay Up Late And

Be TiredBe Tired

SickSick

The immune system does not workas well.

Depressed and IrritableDepressed and Irritable

Risk an AccidentRisk an Accident

Lack of sleep causesLack of sleep causes

Weight gainWeight gain Rapid agingRapid aging

Lack of sleep causeshallucinations. Duringthe Gulf War, soldiers put coins in tree branchesthinking they were soda machines or phone booths.

After 24 hours of simulated combat,artillery teams lost track of where theywere and what they were firing at.

During the Gulf War, sleep deprivedsoldiers fired on their own buddy'stanks.

Mental performance degrades by 25% in every 24-hour sleepless period.

Staying up late and cramming Staying up late and cramming for a test is probably not a for a test is probably not a good idea!good idea!

Be Physically Active Be Physically Active Each Day Each Day

Adults Need 30-60 Minutes of Adults Need 30-60 Minutes of Moderate Activity Each DayModerate Activity Each Day Moderate activity is one that requires as Moderate activity is one that requires as

much energy as walking 2 miles in 30 much energy as walking 2 miles in 30 minutes minutes

Newer recommendations are Newer recommendations are for an hour of exercise each for an hour of exercise each day!day!

Nutrition: You Are What You EatNutrition: You Are What You Eat

Aim for a Healthy Weight Aim for a Healthy Weight

What is the best way to What is the best way to maintain a healthy weight?maintain a healthy weight?

Maintain a healthy weight Maintain a healthy weight through:through: Healthy eatingHealthy eating Exercise Exercise

Calculate Your Body Mass Calculate Your Body Mass Index (BMI)Index (BMI) A common method of evaluating your A common method of evaluating your

weightweight BMI= 705 X Body Weight Divided By BMI= 705 X Body Weight Divided By

(Height X Height) (Height X Height)

BMI BMI

Less than 18.5Less than 18.5

18.5-24.918.5-24.9

25-29.925-29.9

30 and above 30 and above

Under weightUnder weight

Normal weightNormal weight

OverweightOverweight

ObeseObese

Nutrition TestNutrition Test

What would you feedWhat would you feeda 6 year old for a 6 year old for breakfast before breakfast before you send him or you send him or her to school?her to school?

Write your answer on a separatesheet of paper.

Let’s hear some examplesLet’s hear some examples

Nutrition Test, Part IINutrition Test, Part II

What did you have for breakfastthis morning? Write this on a sheetof paper.

Nutrition Test: Part IIINutrition Test: Part III

How many teaspoons of sugar How many teaspoons of sugar are in a can of soda?are in a can of soda?

There are 9 teaspoons of There are 9 teaspoons of sugar in a can of soda!sugar in a can of soda!

Use MyPyramid Plan to Use MyPyramid Plan to Guide Your Choices Guide Your Choices

Food amounts based on:Food amounts based on:

AgeAge GenderGender Level of physical activityLevel of physical activity

Bread, Cereal, Rice and PastaBread, Cereal, Rice and Pasta

3 or more ounces. An ounce is:3 or more ounces. An ounce is: 1 slice of bread1 slice of bread 1 cup of cereal1 cup of cereal One half cup of cooked rice, cereal or One half cup of cooked rice, cereal or

pasta pasta

VegetablesVegetables

One to 2 and a half cups. A cup is One to 2 and a half cups. A cup is equal to:equal to: 2 cups of raw leafy vegetables2 cups of raw leafy vegetables 1 cup of raw or cooked vegetables1 cup of raw or cooked vegetables 1 large ear of corn1 large ear of corn 1 medium potato 1 medium potato

FruitsFruits

One to two cups recommended. A cup One to two cups recommended. A cup is equal to:is equal to:

1 small apple1 small apple 1 large banana1 large banana 1 large orange1 large orange 1 cup of 100% juice 1 cup of 100% juice

Milk, Yogurt and CheeseMilk, Yogurt and Cheese 2-3 cups recommended. One cup is 2-3 cups recommended. One cup is

equal to:equal to: 1 and one half ounces of cheddar 1 and one half ounces of cheddar

cheesecheese 2 cups cottage cheese2 cups cottage cheese 1 8 oz. container of yogurt 1 8 oz. container of yogurt

Meat, Poultry, Fish, Dry Meat, Poultry, Fish, Dry Beans, Eggs, NutsBeans, Eggs, Nuts 2-6 ounces recommended2-6 ounces recommended

One quarter cup of cooked dry beansOne quarter cup of cooked dry beans One eggOne egg 1 tablespoons peanut butter1 tablespoons peanut butter One half ounce of nutsOne half ounce of nuts

Oils Oils

3-7 teaspoons recommended 3-7 teaspoons recommended Cooking oilCooking oil Salad dressingSalad dressing MargarineMargarine MayonnaiseMayonnaise

Discretionary CaloriesDiscretionary Calories

Range from 100-300 calories for most Range from 100-300 calories for most peoplepeople Eat more of essential foodsEat more of essential foods Eat foods with higher fat or sugar Eat foods with higher fat or sugar

contentcontent

Suggestions for Healthy Food Suggestions for Healthy Food ChoicesChoices Two thirds of the dinner plate should be Two thirds of the dinner plate should be

covered with fruits, vegetables, whole covered with fruits, vegetables, whole grains and beansgrains and beans

Eat a variety of grains daily, especially Eat a variety of grains daily, especially whole grainswhole grains

Limit solid fats such as butter, Limit solid fats such as butter, margarine and lard margarine and lard

Suggestions for Healthy Food Suggestions for Healthy Food ChoicesChoices Moderate your intake of sugarModerate your intake of sugar Choose and prepare foods with less saltChoose and prepare foods with less salt

Learn to RelaxLearn to Relax

Is the removal of all stress Is the removal of all stress helpful?helpful?

Stress can be motivationStress can be motivation

Two Kinds of StressTwo Kinds of Stress

DistressDistress

EustressEustress

BY DR. HANS SELYE

DistressDistress

What are some examples of What are some examples of distress?distress?

Rate the StressRate the Stress

LowLow MediumMedium HighHigh

TestsTests Money and billsMoney and bills ChildrenChildren WorkWork TrafficTraffic TelephoneTelephone

What is stress for one person What is stress for one person is not necessarily stress for is not necessarily stress for anotheranother

Where is the stress?Where is the stress?

Could it be in your head? It is Could it be in your head? It is how we look at the situation.how we look at the situation.

If you think your life is disconnected,Your thinking may be misdirectedFor living, you see,Is as it should beIt’s just not what you expected.

BY OLIVER, A RATIONALPSYCHIATRIST

The Physiology of StressThe Physiology of Stress

What are the symptoms of What are the symptoms of stress?stress?

Stress SymptomsStress Symptoms

InsomniaInsomnia Muscle tensionMuscle tension Digestive problemsDigestive problems Raised blood pressureRaised blood pressure Cold handsCold hands Health problemsHealth problems

The Story of the Cave Man The Story of the Cave Man and the Saber-toothed Tigerand the Saber-toothed Tiger

Picture this scene a million Picture this scene a million years ago. You come out of years ago. You come out of of your cave. The sun is up of your cave. The sun is up and the birds are chirping. and the birds are chirping. Your heart rate is normal. Your heart rate is normal.

All of a sudden you hear a All of a sudden you hear a twig snap. Off to your right twig snap. Off to your right you see a large saber-toothed you see a large saber-toothed tiger. You have two options. tiger. You have two options. What are they?What are they?

FightFight

Or flightOr flight

To fight that tiger or run away To fight that tiger or run away fast, the body prepares by fast, the body prepares by releasing stress hormonesreleasing stress hormones

Cortisol increases blood sugar and Cortisol increases blood sugar and speeds metabolismspeeds metabolism

Epinephrine supplies extra glucose Epinephrine supplies extra glucose Norepinephrine speeds up your heart Norepinephrine speeds up your heart

rate and raises your blood pressurerate and raises your blood pressure

Why is stress a problem?Why is stress a problem?

There is no longer a tiger to There is no longer a tiger to kill or run away from!kill or run away from!

And we are left with all the And we are left with all the stress hormonesstress hormones

Fight or flight is not an Fight or flight is not an appropriate response to appropriate response to today’s problemstoday’s problems

Stress interferes with learning Stress interferes with learning and studyand study

Ways to Deal with StressWays to Deal with Stress

Exercise uses up the stress hormonesExercise uses up the stress hormones Physical relaxationPhysical relaxation

ExerciseExercise

Remember what the cave Remember what the cave man did when threatened?man did when threatened?

He or she He or she MOVED!MOVED!

Moving burns the stress Moving burns the stress hormoneshormones

Make exercise such as a brisk Make exercise such as a brisk walk for 30 minutes, a part of walk for 30 minutes, a part of your daily routine.your daily routine.

Find some activity that you Find some activity that you like.like.

Elements of Physical RelaxationElements of Physical Relaxation

BreathingBreathing Tensing and Relaxing MusclesTensing and Relaxing Muscles Visual ImageryVisual Imagery Positive SuggestionsPositive Suggestions MusicMusic

BreathingBreathing

Take a few deep breathsTake a few deep breaths Focus on your breathingFocus on your breathing

Tensing and Relaxing Tensing and Relaxing MusclesMuscles

Let’s try itLet’s try it

Use Visual ImageryUse Visual Imagery Imagine your favorite placeImagine your favorite place

BeachBeach MountainsMountains LakeLake DesertDesert

IMAGINE YOURSELF AT IMAGINE YOURSELF AT THE BEACHTHE BEACH

OR IN THE MOUNTAINSOR IN THE MOUNTAINS

OR YOUR FAVORITE PLACEOR YOUR FAVORITE PLACE

Use Positive SuggestionsUse Positive Suggestions

MusicMusic

Use a beat slower than your heart rateUse a beat slower than your heart rate

Relaxation ExerciseRelaxation Exercise

Let’s Review.Let’s Review.Do these things at home on Do these things at home on your own:your own:

MusicMusic BreathingBreathing Tensing and relaxing musclesTensing and relaxing muscles ImageryImagery Positive suggestionPositive suggestion

Make it a HabitMake it a Habit ExerciseExercise Stress reducing thoughtsStress reducing thoughts Physical relaxationPhysical relaxation

Stress Management ChecklistStress Management Checklist

Manage your time and organize your Manage your time and organize your thingsthings

Don’t spread yourself too thinDon’t spread yourself too thin Learn to say “no”Learn to say “no” Cultivate friendsCultivate friends Participate in an extracurricular activityParticipate in an extracurricular activity Do something fun every dayDo something fun every day

Stress Management ChecklistStress Management Checklist

Exercise regularlyExercise regularly Eat sensiblyEat sensibly Get enough sleepGet enough sleep Learn to relaxLearn to relax

Take Action to Reduce StressTake Action to Reduce Stress

Concentrate your efforts on doing Concentrate your efforts on doing something about the problem.something about the problem.

Seek information on how to solve your Seek information on how to solve your problem.problem.

Make a plan of action.Make a plan of action. Make it a priority to solve the problem.Make it a priority to solve the problem. Do what needs to be done, one step at a Do what needs to be done, one step at a

time. time.

Write 3 intention statements Write 3 intention statements about relaxation:about relaxation:

I Intend to . . . .1.2.3.

Complete: What is Your Stress Index?

Success is a HabitSuccess is a Habit

We establish habits by taking small We establish habits by taking small actions each dayactions each day

You can establish habits for successYou can establish habits for success

Exercise:Exercise:

I am successful when I:I am successful when I:

Exercise:Exercise:

I am successful when I:I am successful when I:

Behaviors which interfere with Behaviors which interfere with my success:my success:

Exercise:Exercise:

I am successful when I:I am successful when I:

Behaviors which interfere with Behaviors which interfere with my success:my success:

I would like to:I would like to:

A PRACTICAL A PRACTICAL EXAMPLEEXAMPLE

Step 1. Step 1.

State the problem.State the problem.

I have a chocolate chip cookie eating habit

Step 2Step 2

Choose one small Choose one small behavior at a timebehavior at a time

Make it smallMake it small

Changing one small behavior Changing one small behavior is like making a ripple on a is like making a ripple on a lake.lake.

Change one small behavior Change one small behavior and you can change your life.and you can change your life.

I will eat a healthy snack. I will eat a healthy snack.

NOTNOTI will lose weightI will lose weightororI will never eat cookiesI will never eat cookies

Step 3:Step 3:

State in a positive way the State in a positive way the behavior you wish to behavior you wish to accomplishaccomplish

EXAMPLEEXAMPLE

I will eat a healthy snack. I will eat a healthy snack. instead of eating cookies.instead of eating cookies.

Write an intention statementWrite an intention statement

I intend to eat a healthysnack.

Step 4Step 4

Count the behaviorCount the behavior

How many cookies do IEat each day?

Step 5:Step 5:Picture in your mind the Picture in your mind the actions you will take. actions you will take. Visualize your success. Visualize your success.

Step 6Step 6

PracticePractice10 daysKeep a Log

Step 7Step 7

Find a reward for Find a reward for your behavioryour behavior

Step 6: What reward will you Step 6: What reward will you use?use?

10 Habits of Successful College Students10 Habits of Successful College Students

Attend class.Attend class. Read the textbook.Read the textbook. Have an educational plan.Have an educational plan. Use college services.Use college services. Get to know the faculty.Get to know the faculty.

10 Habits of Successful College Students10 Habits of Successful College Students Limit outside employment to 20 hours a Limit outside employment to 20 hours a

week for a full time student.week for a full time student. Take one step at a time.Take one step at a time. Have a goal for the future.Have a goal for the future. Visualize your success.Visualize your success. Ask questions. Ask questions.

AssignmentAssignment

How to Change a HabitHow to Change a HabitKeep a log for 10 daysKeep a log for 10 days

Keys to Success: PersistenceKeys to Success: Persistence

Persistence Will Get You Persistence Will Get You Almost Anything EventuallyAlmost Anything Eventually

When is this true?When is this true? When is it When is it notnot true? true?

90% of success is showing 90% of success is showing up!up!

Make a commitment Make a commitment to reach your dreamsto reach your dreams

Getting a college degree can Getting a college degree can be like climbing Mt. Everestbe like climbing Mt. Everest

How to Climb Mt. EverestHow to Climb Mt. Everest

A small step at a timeA small step at a time

Succeed college one step at a Succeed college one step at a timetime

Get started.Get started. Attend the first class.Attend the first class. Read the first chapter.Read the first chapter. Start a new study habit.Start a new study habit.