Study Study SkillsSkills

PreparationPreparation

““If you run out of If you run out of time at an exam you did time at an exam you did not prepare well not prepare well enough!”enough!”

StudyStudy

Creating an Ideal Study AreaCreating an Ideal Study Area

1.The noise level is conducive to 1.The noise level is conducive to studyingstudying

2.The lighting includes two or more 2.The lighting includes two or more sources of lightsources of light

3.The work space promotes 3.The work space promotes concentrationconcentration

Comfortable chair at a table or deskComfortable chair at a table or desk

Adequate work surfaceAdequate work surface

Uncluttered work areaUncluttered work area

Supplies organized and availableSupplies organized and available

Self-Management TechniquesSelf-Management Techniques

Self-management techniques in the Self-management techniques in the following areas may reduce stress:following areas may reduce stress:

Time-management Time-management

Goal-setting Goal-setting

Concentration Concentration

Self-management also involves using Self-management also involves using strategies to reduce stress and strategies to reduce stress and reduce procrastination.reduce procrastination.

Be an Active LearnerBe an Active LearnerHave a pen in your hand when you study. Have a pen in your hand when you study.

Take notes.Take notes.Write questions.Write questions.Jot down lists of information.Jot down lists of information.

Use markers to highlight important Use markers to highlight important information.information.

Talk out loud (recite) Talk out loud (recite) Write summaries or make other study tools.Write summaries or make other study tools.Quiz yourself on the material or write and Quiz yourself on the material or write and

answer questions you create.answer questions you create.

Use Concentration Techniques to Use Concentration Techniques to Begin a Study BlockBegin a Study Block

Use the Use the chunking techniquechunking technique to break to break assignments into meaningful units.assignments into meaningful units.

Create a Create a study ritual.study ritual.

Do Do warm-upswarm-ups by previewing and reviewing. by previewing and reviewing.

Use Use mental rehearsalmental rehearsal and and visualization.visualization.

Deal with Internal and External Deal with Internal and External DistractorsDistractors

Use the following techniques to Use the following techniques to combat distractors: combat distractors:

say no say no

checkmarkcheckmark

tunnel visiontunnel vision

JournalJournal

alarmalarm

calendarcalendar

StressStress

Stress is a reaction or a Stress is a reaction or a response to events or response to events or

situations that threaten to situations that threaten to disrupt a normal pattern or disrupt a normal pattern or

routineroutine..

Stress involves Stress involves physical, emotional, physical, emotional, cognitive,cognitive, and and behavioural responses.behavioural responses.

Important Points about StressImportant Points about StressSome stress is normal.Some stress is normal.

Sometimes stress is beneficial.Sometimes stress is beneficial.

As stress increases, the ability to deal with As stress increases, the ability to deal with and control stress decreases.and control stress decreases.

Early warning signs often appear to indicate Early warning signs often appear to indicate an increase in stress intensity.an increase in stress intensity.

Excessive stress hinders performance and Excessive stress hinders performance and cognitive abilities.cognitive abilities.

Excessive stress may lead to physical Excessive stress may lead to physical consequences.consequences.

EssentialEssential Strategies to Manage Strategies to Manage StressStress

Interact with others.Interact with others.

Redirect your emotions.Redirect your emotions.

Discuss your situation with others.Discuss your situation with others.

Take time to centre yourself.Take time to centre yourself.

Take a mental break to a Take a mental break to a perfect place.perfect place.

Keep a journal.Keep a journal.

Choose a Healthy LifestyleChoose a Healthy Lifestyle

NutritionNutrition

ExerciseExercise

SleepSleep

Relaxation TechniquesRelaxation Techniques

BathBath

Deep breathingDeep breathing

Reflexology/Massage/AcupunctureReflexology/Massage/Acupuncture

YogaYoga

SportSport

Mindfulness meditationMindfulness meditation

ProcrastinationProcrastinationProcrastination is the process of Procrastination is the process of putting off something until a later timeputting off something until a later time

Procrastinators choose low-priority Procrastinators choose low-priority tasks over high-priority taskstasks over high-priority tasks

Procrastination is a learned behaviour Procrastination is a learned behaviour that can be reduced or eliminated by that can be reduced or eliminated by understanding reasons for understanding reasons for procrastination and then activating procrastination and then activating strategies to modify the self-defeating strategies to modify the self-defeating behaviours.behaviours.

When Do You Procrastinate?When Do You Procrastinate?Do you procrastinate about specific kinds Do you procrastinate about specific kinds of tasks? Can you identify the situations in of tasks? Can you identify the situations in which you tend to procrastinate the most?which you tend to procrastinate the most?Do you procrastinate at the beginning of a Do you procrastinate at the beginning of a task, in the middle of the task, or close to task, in the middle of the task, or close to the end or completion of the task? Why do the end or completion of the task? Why do you think this occurs?you think this occurs?Do you start multiple tasks, jump from one Do you start multiple tasks, jump from one task to another, and then make less task to another, and then make less important tasks seem more important or important tasks seem more important or urgent? Why do you think you do this?urgent? Why do you think you do this?

Why Do You Procrastinate?Why Do You Procrastinate?Lack of motivationLack of motivation

Low self-confidence, low self-esteem, or Low self-confidence, low self-esteem, or low self-efficacylow self-efficacy

Task too difficult or complexTask too difficult or complex

Inaccurate perception of timeInaccurate perception of time

Overextended and overcommittedOverextended and overcommitted

Unclear about the task or expectationUnclear about the task or expectation

Unconducive environmentUnconducive environment

More Reasons Why People More Reasons Why People ProcrastinateProcrastinate

False beliefsFalse beliefsFear of failureFear of failurePerfectionismPerfectionismSelf-controlSelf-controlThrill-seekingThrill-seekingTask-related anxietiesTask-related anxietiesUnclear expectationsUnclear expectationsDepressionDepression

[Source: Szalavitz, [Source: Szalavitz, Psychology Today,Psychology Today, August 2003, pp. 50-54] August 2003, pp. 50-54]

Essential Strategies to Combat Essential Strategies to Combat ProcrastinationProcrastination

Use self-management Use self-management skills and techniques.skills and techniques.

Face your fear of Face your fear of failure.failure.

See success.See success.

Identify a purpose or Identify a purpose or create an interest.create an interest.

Make a contract with Make a contract with yourself.yourself.

List your priorities.List your priorities.

Keep a journal.Keep a journal.

Set the scene for Set the scene for success.success.

Relax your personal Relax your personal standards.standards.

Be willing to change.Be willing to change.

GOOD GOOD LUCK!!!LUCK!!!