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TIPS AND STRATEGIES

Easy Mindfulness Exercises

12/11/2016

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Many of us, students and adults alike, rush through our days, getting things done while thinking about what is coming up next. While it's important to be productive, this can come at the expense of missing out on fully experiencing the present moment, and being fully present in our selves in those moments. 

Mindfulness practices are designed to help us do just that- set aside the myriad thoughts running through our heads, tune out distractions, andnotice what's happening now. Below are a few mindfulness practices you can try right in the classroom or at any other time during your busy day.

Exercise 1: Close your eyes. Put your hands on your belly and/or on your chest over your heart. Notice the depth of your breath. Take a few deeper breaths, filling your throat, then lungs, then belly as you inhale. Exhale and notice the different sensations in your throat, chest, and belly. Repeat a few times before opening your eyes.

Exercise 2: Find a comfortable seat with your feet planted on the floor. Close your eyes. Notice your feet- the temperature, fabric touching your skin, the way the bottom of your feet feel, the way the top of your feet feel. Shift your focus to your ankles. Notice the sensations your ankles are experiencing. Move up your body this way, noticing the sensations in each part of your body. Once you've reached the top of your head, notice your whole body. Then notice your breath. Take a few more deep breaths before opening your eyes. 

Exercise 3: Take off your shoes. Relax your eyelids so that you are looking at the floor. Begin to walk slowly, noticing the sensation of your heels, your arches, and your toes as they contact the floor. Notice what changes when you move slightly slightly slower. Take deep inhales and exhales, and slow your walking down so that one step takes as long as one inhale. Notice the shift in sensations in your feet and lower extremities. Continue for as long as you'd like, or as long as you're able.

Give one of these exercises a try today, and see how it affects you!
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Preparing for Tests and Exams

10/1/2016

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TIME MANAGEMENT IS ESSENTIAL! 
  • Find blocks of 30-45 minutes in your schedule, and then plan what to focus on during those blocks of time.
  • Map out the “what” AND the “how.”
    • Doing this in advance can save you time (and stress) later on.
    • Build in a short break (2-5 minutes) for every 45-60 minutes of studying.
    • Use a timer so your breaks don’t get too long!
  • Prepare by first collecting content from which to study; then, create study materials; then, actively engage with and utilize those study materials. (More tips about this are below.)
  •  Some teachers will work with you in class, to prepare for exams, and may even give you a timeline and specific tasks to do for preparation. Stick to those recommendations!


KEEP A BALANCED PERSPECTIVE
  • Keep these tests in perspective.
  • Focus on the process, versus the product.
    • This means emphasizing the habits that you are working to develop, and the process of figuring out the sorts of study techniques that work best for you as an individual, rather than solely emphasizing the grade you end up with.
    • Focus on HOW you’re studying, rather than HOW MUCH you study.
  • Maintain healthy habits: eat well-balanced meals, get plenty of sleep, stay active, and continue to participate in the things you enjoy!


CREATE STUDY MATERIALS Using pre-made Quizlet sets or materials given to you is okay, but you will likely retain more when you’re creating the study materials yourself, instead of just reviewing what someone else has done.
Types of study materials you could create include:
  • Note Cards: On the front, write the term, big idea, event, etc. On the back, answer who, what, when, where, why is it significant questions. Does it take longer than just writing a word and its definition? Yes, but you will have a more thorough understanding of the material.
    • Create a visual trigger on the front of the note card. This can be a phrase or picture, or some other sort of mnemonic. In the testing situation, the visual trigger may be just the thing that pops into your mind and cues the answer.
    •  Play with the note cards. Rather than just flipping through and trying to memorize the words on the card, get creative. Make different groups and categories (e.g. leaders and battles; bones and organs; verbs and nouns) then re-categorize them. Compare the cards to one another. How were 2 leaders the same or different? Why was one battle more significant than others? By manipulating the note cards, you are engaging in higher-level thinking…the sort of skills you’ll need to practice in order to answer essay and other open-response questions.

  • Graphic Organizers: For many classes, it can make sense to create a graphic organizer or visual that shows the connections between the content/ topics that you have studied this year. Creating a graphic organizer can help you to not only see how the topics are connected, but can also help you to identify “big ideas” to focus on.

  • Triple Note Totes: These are useful when you’re working on memorizing material. Fold a paper into three columns. In the first column, list the vocabulary you’re trying to remember. In the middle column, write the definition or important information about that term. In the third column, create and note down a mnemonic device for linking the term to the necessary information (definition, dates, importance, etc.).


USE ACTIVE STUDY STRATEGIES “Reading over” textbooks and notes is NOT efficient studying!
  • “Chunk Down” the Content– Break large amounts of material into smaller pieces. Before setting out to attack your class material, color code or label it. Divide the material into what you know well (green), what you need to review (yellow), and what is unfamiliar (red).
 You can also consider breaking down your material into the categories outlined on a study guide given to you by your teacher, or according to how recent the material is.
  • Teach Someone Else-You’ll know that you’re really comfortable with the material if you can teach it to someone else. Teach a parent or sibling, encourage them to ask you questions…and then answer their questions.
  • Test Yourself- You’ve have had a whole year’s worth of experience taking tests and quizzes for a class, so you can use those old assessments to study from. You can:
    • Make corrections to old tests and quizzes, using your notes and textbooks.
    • Make up your own practice questions based on the sorts of questions teachers have used in the past.
    • Look at chapter titles or section headings in a book, and turn them into essay questions.
    • Turn class notes into fill-in-the-blank or short answer questions.
    • Make practice tests to exchange with classmates.
  • Form a Study Group- Study groups can be good for reinforcing material you already know, and provide you with an opportunity to practice and review what you’re not as comfortable with. However, you must keep them structured and focused, in order for group meetings to be useful.

HAVE ADDITIONAL TIPS FOR PREPARING FOR AND ACHIEVING ON EXAMS? SHARE IN THE COMMENTS BELOW!
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