success midterm Flashcards
(163 cards)
1
Q
What is happiness?
A
a 2500-year-old question
we have been talking about
happiness for such a long time, it shows
the importance of this question to every society at every point in our history
2
Q
Aristippus
A
Hedonism is a school of thought that argues that happiness is about seeking pleasure and avoiding suffering
Hedonism is believed to have originated with Aristippus of Cyrene. Aristippus believed that pleasure is the highest good and perhaps the only thing that matters
3
Q
Confucius
A
One of the earliest eastern definitions of happiness comes from Confucius
believed the most important kind of happiness comes not from seeking pleasure but from exercising restraint and acting in a moral way
there is no happiness in wealth and status unless it was acquired ethically. To be happy, people should practice “altruism and self restraint
4
Q
Plato
A
Plato asserts that those who are moral are the
only ones who are truly happy. People who give in to their desires will not be happy
5
Q
Aristotle
A
argued that happiness comes from
living the “good life”
the good life is something that is achieved through the development of a good moral character and good habits over the course of an
entire lifetime
believed that happiness comes from both pleasurable things as well as things that are good for the soul, namely:
1) bodily goods – health, vitality, vigor, and pleasure
2) external goods – food, drink, shelter, clothing, and
sleep
3) goods of the soul – knowledge, skill, love, friendship,
aesthetic enjoyment, self-esteem, and honour
6
Q
Contemporary Psychology
A
the goal is to measure what happiness is, figure out what predicts it, and determine whether your degree of happiness can be modified
7
Q
Ed Diener
A
an American psychologist, professor, and author
In 1985, he and his colleagues published the “the satisfaction with life scale (SWLS),” which initiated the study of happiness and satisfaction.
scale consists of just five items and has become the measure used in the annual World Happiness Report
- In most ways my life is close to my ideal
- The conditions of my life are excellent
- I am satisfied with my life
- I’ve gotten the important things I want in life
- If I could live my life over, I would change almost nothing
8
Q
genetics and happiness
A
A study of over 2,000 twins from the Minnesota Twin Registry found that approximately 50% of life satisfaction is due to genetics
This leaves 40% attributable to intentional activities (e.g., your actions and attitudes) and 10% attributable to external events (e.g., your circumstances)
9
Q
Martin Seligman
A
theory of happiness and well-being is
called PERMA
Seligman’s model builds on the idea introduced by Aristotle that attaining the Good Life comes from finding a balance among a number of things—pleasurable activities, good relations and meaningful pursuits.
10
Q
PERMA
A
a 5 part theory of happiness and well-being developed by Martin Seligman
11
Q
Social Emotional Skills
A
Getting a great sleep
Knowing and using your strengths
Challenging doubt, worry & negative thoughts
Relaxation breathing & mindfulness
Making and keeping friends
Knowing the signs of mental illness
Saying how you feel the right way
Balancing friends, fun and school
Managing the expectations of others
12
Q
Four minutes of mindfulness
A
can reduce math anxiety and
improve math scores in college
students
13
Q
extra 30 minutes of sleep
A
can produce to 0.5 increase in GPA. That’s
as many as 5 whole points and could be
the difference between a B+ and an A-.
14
Q
Study Skills
A
Taking notes fast and efficiently
Scheduling: Making it all fit
Active recall: Beating the forgetting curve
Doing well on tests & writing great papers
Beating procrastination
Getting help with schoolwork
Getting a grip on your perfectionism
Increasing your perseverance and grit
Turning setback and failure into success
15
Q
what is the focus of developing study habits?
A
make you efficient and effective
16
Q
SWSL stand for?
A
Satisfaction with standard of living
17
Q
HHIS stand for?
A
Household income satisfaction
18
Q
P in PERMA
A
Positive emotions – feeling good
19
Q
E in PERMA
A
Engagement – being completely absorbed in activities
20
Q
R in PERMA
A
Relationships – being fulling connected to others
21
Q
M in PERMA
A
Meaning – have a purpose and meaning in life
22
Q
A in PERMA
A
Achievement – a sense of accomplishment and success
23
Q
The science of memory and forgetting
A
From 1880 to 1885, Hermann Ebbinghaus conducted the first experiments on memory
Ebbinghaus hypothesized that the rate at which a person forgets depends on:
a) the difficulty of the learned material
(e.g., how meaningful it is to you)
b) how it is represented (e.g., drawing
or words)
c) physiological factors, such as stress
and sleep
24
Q
forgetting curve
A
demonstrates how fast we forget
information over time, by Ebbinghaus
25
Why bother taking notes?
Most of the information your instructor thinks you should know will be mentioned verbally in the class, but not all of it will be on the slide
In one hour, you’ll forget 44% of what you were
taught
Helps keep you focused when you start to doze off
26
Pen and paper versus computer
Research found that students who wrote notes using pen and paper remembered more facts over a longer period and understood concepts better than students who took notes with laptops.1 Even though pen-and-paper notetakers wrote fewer notes than students who took notes with laptops, they did just as well as student with laptops when recalling facts, and outperformed students with
laptops when applying their knowledge.
27
Note-taking strategies
Three most commonly used methods of taking notes are:
1) The Cornell Note
2) Diagrams
3) Comparison charts
28
The Cornell Note development
In the mid 1940s, a professor of education at Cornel University, Walter Pauk, developed a system for taking, organizing and reviewing notes that has been adopted at university and colleges throughout the United States and Canada
Pauk noticed that students miss almost half (40%) of the important points in a typical lecture. According to one study, first-year university students managed to record only 11% of important information while taking notes
29
The history of note-taking:
The ‘common place’ book
The common place book or “commonplacer” dates back to the early 1600s
was used to write interests, facts, quotes, and names. Commonplace books were a personal, physical way of synthesizing and memorizing what was read. The ability to recall important facts in conversation was considered an essential ability
30
Making a Cornell Note
broken down into three sections:
a) A wide right-hand column. In this
column, you write down information you are
learning, draw any diagrams, and sketch
relevant pictures
b) A narrow left-hand column. In this column,
you write keywords, concepts, important phrases and brief questions while reviewing notes
c) Bottom summary section. In this section,
you summarize your notes in your own words
using a few sentences answering the questions
31
Deep learning
deep learning produces the long-lasting results in terms of acquisition of knowledge
The key ingredients include:
(a) Summarizing in your own words (not word for word) at the bottom of the page
(b) Identifying key ideas in the left-hand column
(c) Making connections among concepts (in a drawing a chart, or by asking yourself why it is important or what it is related to) in the main part of the note.
32
what Cornell notes are designed for
Designed to help you take, review and organize information.
Forces you to focus on what matters.
Urges you to put things into your own words.
By translating concept is in your own words
your degree of understanding goes way up.
Research shows that writing down notes hand
works better than typing.
33
Diagrams and concept maps
may be easier to draw a picture of how something works
Diagrams and concept maps are often a part of written notes. In fact, research shows that adding drawings to notes to represent concepts and illuminate relationships improves the retention of the learned material
34
what is a diagram and the two main parts
A diagram is a simplified drawing that structures information in a meaningful way and presents it visually
There are two main types of diagrams:
a) illustrative diagrams serve to illustrate
something (e.g. name the parts) – see the picture on the right.
b) explanatory diagrams explain some aspect of the subject (e.g., how things are connected) – see the next slide
35
what is a Concept map
A concept map is a diagram that depicts connections and hierarchies between individual pieces of information at the same time.
It is a graphical tool that designers, engineers, technical writers use to organize and structure knowledge.
36
Comparison charts
helps you compare two or more items
While comparison charts are not practical for taking notes in the class, they can be very helpful when you are doing research or directly comparing two (or more) things, events, theories or characters.
37
Should I rewrite my notes?
Reviewing and rewriting your notes after class fosters learning and retention in two ways. First, it helps you clarify what you did not understand in the class. Second, by going over the information, you start rehearsing the
material you learned in the lecture
38
what should i write down in my notes?
1. Key terms (e.g., Cornell note)
2. Key concepts (e.g., happiness vs well-being)
3. Key names (e.g., like Ed Diener)
4. Key findings (e.g., like notetaking gets in the way of learning for more than 60% of students)
5. Key implications (e.g., the top 7 predictors of
academic success are modifiable, which implies that those factors are skills that can be acquired by anyone, at any time).
39
how should i write my notes?
1. Cornell note
2. Diagram (or picture)
3. Comparison chart
4. Ask yourself, “Why is this important?” and “What is this related to?”
40
The five pillars of the good life
Positive emotions – feeling good (and minimizing stress)
Engagement – having activities that engage and absorb you
Relationships – having people that you feel close and connected to
Meaning – doing things that give you purpose and is meaningful
Achievement – having a sense of accomplishment & success
41
Positive emotions
Positive emotions is the first pillar of well-being.
According to Seligman, experiencing positive emotions, such as happiness, pleasure, warmth or contentment leads to a fulfilled life. Having positive emotions is however not about feeling excitement all the time. Any kind of positive feeling counts - from feeling “excited” to feeling “content.”
42
Can we increase positive
emotions?
Seligman thinks that even if you are not naturally cheerful and optimistic, you can still boost your positive emotions. You can do so by
identifying, engaging in and savoring activities that make you feel joyous, hopeful, proud or content. You could go for a run, spend time
with friends, maybe even read some poetry.
As Peter Lewinsohn (another psychologist) stated it like this, to experience pleasurable moods, you need to increase the frequency of
pleasurable activities. That means doing things – even when you may not feel like it, or thing that they may be boring or a waste of time.
43
Decreasing your stress
When people get stressed out, very often, they stop doing things they enjoy. Stress can quickly chip away at that First Pillar of the Good Life.
Seligman talks a lot about how to maximize positive emotions but doesn’t instruct us on how to decrease stress. The first step to dealing
with stress is to know what kind of stress you have.
Psychologists define stress as “any demand, psychological or physical on you or your body.”
44
Stress as load
This is about the number of things you have to get done at any give time
The more you have to do, the greater your load
You can lessen your stress as load by becoming more efficient with your time and asking for help you need
45
Stress as worry
This is about all of the negative thoughts, doubts, criticisms and worry that you play over in your head.
skills to help you deal with your stress as worry include, relaxation breathing, fact-checking your
doubts and rethinking setbacks
46
Engagement
Engagement is the second pillar of well-being
Engagement is about being completely absorbed in an activity or FLOW
When you are fully engaged in something:
a) you are completely absorbed in what you are doing
b) it feels like time has stopped
c) you become unaware of your “self” (i.e., no doubts, don’t feel selfconscious, don’t worry about what others think about you)
47
Relationships
Relationships is the third pillar of well-being
Having meaningful relationships is a basic need
According to Naomi Eisenberger, the pain that we feel when we are isolated and alone is very similar to physical pain
Research shows that having more deeper connections with others predicts longer life, better health and improved well-being.
48
Meaning
Meaning is the Fourth Pillar of Seligman’s theory of well-being
One way of maximizing purpose and meaning in your life is to choose activities that align with your natural strengths and core values.
For many people meaning and purpose is achieved when they feel they are a part of something bigger than themselves.
49
Achievement and
accomplishment
Achievement is fifth pillar of the Good Life.
about feeling a sense of accomplishment
after finishing your homework or helping a friend
To notice your achievements, it’s important to take a moment every day and reflect about what you did and what made you feel good about yourselves
50
What counts as
an achievement?
1. Achievement is getting a high position or excelling in a particular field, for example in business, sports or politics.
2. Achievement is making a lot of money and being able to acquire material goods, such as an expensive house, car, a boat.
3. Achievement is being admired a great deal because you are successful in school, at sports or at work.
4. Achievement is reaching your potential, finding out what you are
good at and then doing that.
51
Effort-based
accomplishments
To build a strong fifth pillar of well-being and feel accomplished, you’ll have to start paying attention to all your effort-based accomplishments. Effort-based
accomplishments are all of those things you put effort in on a daily basis, such as making a schedule and sticking to it, even cleaning your room, arranging a get-together with friends.
52
Anders Ericsson
is a psychologist who has spent 30 years studying exceptional athletes, musicians, and gifted individuals with the goal of understanding how these individuals acquired their great skills and whether regular people could achieve the same.
53
Perfect pitch
Perfect pitch is the ability to hear a note and know what note it is
Mozart had a perfect pitch at age six. Frank Sinatra had it too. Surprisingly, Miles Davis didn’t.
54
Ayako Sakakibara
in 2014, he recruited 24 children
between the ages of two and six and provided them with months-long music training to see if they could acquire perfect pitch. Each student had four to five training lessons everyday
that lasted just a few minutes. Some had training for less than a year, some more for a year.
At the end of the training every single student acquired perfect pitch
55
Implications
It is important to consider the implications of what you have read or discovered for (a) for theory (i.e., how we think about that topic), (b) for methods (i.e., how we study or measure a topic) and (c) for policy (i.e., how we teach, treat difficulties, run organizations, etc.).
56
scheduling
Make a schedule and sticking to it – is the single
most important skill that you need to acquire at
university
57
Purpose of scheduling
The goal of scheduling is about making everything that is important in your life, including school, work, friends, relaxing, sleep, eating and so on fit
58
How many hours
do university students
spend on studying
A large-scale survey of 420,000 full‐time first‐year students from 950 four‐year institutions in Canada and the United States conducted by The National Survey of Student Engagement (NSSE)
showed that full-time students spend about 14 hours a week studying.
That is about one hour outside of the classroom for every hour in the
classroom.
59
How many hours should you study?
There is a well‐established rule of thumb that says that students should devote two hours of study time for every hour of class time.
60
scatter plot
It shows how two things are related, in this case
number of hours along the x-axis and
GPA along the y-axis. Every dot is the
data from one person.
61
purpose of storyboarding
The goal is to find those blocks of time – whether or not you needed them. Research studies show that learning is most effective
when you try to spread out your learning (over multiple days) and squeeze it in (throughout the day).
62
Taking breaks
Taking regular breaks while studying is crucial for maintaining focus, retaining information and managing stress
Researchers have noticed that student attention during lectures starts diminishing after approximately 10 –15 minutes. One study
found that students who listened to only 15min of lecture retained 41% of the material compared to those listening to 40 min of
material – they only retained 20% of the material.
63
Pomodoro breaks
Francesco Cirillo developed The Pomodoro technique to help him focus while studying as a student.
The principle behind the Pomodoro technique is to study uninterrupted for 25 minutes, then take a fiveminute break. You repeat that four times, and then take a longer break.
64
How many Pomodoros?
How many Pomodoro breaks you need will depend on your own attention span, how long you have been studying and how difficult
the material is.
65
Distractions
and interruptions
A very important principle of Pomodoro technique is to study uninterrupted for a prolonged period of time.
Research shows that interruptions and noise can negatively impact the effectiveness of learning.
66
Tips for an efficient
weekly schedule
1. Make sure to block 5 hours each day for studying.
Depending on your course load that number may go up
or down a bit each day. To determine the approximate
number of hours a week you should study, multiply the
number of hours you spend in the class by 2.
2. Block the hours you are sleeping, working and
having classes first. The remaining fields should be for
studying.
3. Spread your studying evenly throughout the week to
benefit from spaced learning.
4. Break larger blocks of study time into smaller units
with breaks for eating and exercising.
5. Don’t forget to block time for fun and relaxing.
67
what is the goal when finding study time?
the goal is to spread the
learning out and squeeze it in.
68
Make a
daily to do list
You should write 3-5 things on a piece of paper so that you can cross off what you get done as you get it done.
These reason to use paper is so that you can see your progress and see yourself getting to the end of the list.The goal is to get the list completed by the end of theday
69
Backwards scheduling
A very important aspect of scheduling involves working backwards from a deadline. Backward planning is especially important for complex tasks
70
Benefits of backwards scheduling
Compared with forward planning, backward
planning not only led to greater motivation,
higher goal expectancy, and less time pressure
but also resulted in better goal-relevant
performance
71
Motivating yourself
one of the best things to do is
to give yourself a reward, a “carrot”.
Your “carrot” should be something to look
forward after you get your work done.
Just make sure you don’t plane for a
carrot every hour. It should be a special
reward reserved you are really looking
forward to
72
Keep score of your progress
As you work though everything that you scheduled for the day, check it off. It will be easier to see you progress, which will be very
motivating.
73
The science of
memory and forgetting
very rapid loss of recall in the first hour,
followed by a slightly slower loss in the following hour. He discovered that after nine hours, more than 60 percent is forgotten. After and entire day, about two-thirds will have been lost.
74
Hermann Ebbinghaus
German psychologist,
conducted the first experiments on retention and forgetting, in 1080-1085
75
Andre Iguodala
He is an American professional basketball player. He was drafted 9th overall in 2004 by Philadelphia. He did well, but never reached his full potential. He struggled and was subsequently traded after a number of setbacks
In 2014, he was placed on “reserve” for the first time in hiscareer.
Eventually, Iguodala started using a wearable device that monitored the length and quality of his sleep. He made sure to get eight hours of sleep
He went on to win three NBA championships with the Golden State Warriors and was named the NBA Finals Most Valuable Player (MVP) in 2015
76
How much sleep do elite
athletes need
Research at Stanford University has shown that when varsity basketball players extended their sleep from around eight hours per night to 10 hours per night and maintained the longer sleep schedule for 5-7 weeks, performance also improved
77
what happened to Player's performance when having proper sleep
increase in free-throw accuracy (+9%)
Increase in 3-point field goal attempts (+9.2%)
Improved reaction times
Improved sprint times
Improved mood and vigor
Decreased fatigue
78
Origins of sleep
Every animal species sleeps
Bacteria have active and passive phases to
Sleep is at least 500 million years old
79
Circadian rhythms
Every 24 hours, we cycle between being alert and asleep. This 24-hours sleep-wake cycle is called a circadian rhythm (circa diem –
about a day). The sleep-wake cycle is not the only circadian rhythm. Hormone release, metabolism and body temperature are also
circadian rhythms.
80
suprachiasmatic nucleus
the region of the brain that regulates our circadian rhythms
like a master clock that ensures all the circadian rhythms are in synch during the 24-hour day-night cycle
81
The length of sleep-
wake circadian
rhythm
24 hours and 15 minutes
Our bodies and brains use the sunlight to reset our internal clock each day. When light enter our eyes, that light strikes the suprachiasmatic nucleus, a group of some 20,000 brain cells. The job of these cells is to use the information from
daylight to “reset” and restart your internal clock every day
82
Melatonin release
Melatonin signals to your brain and body that it is dark and time to sleep
Melatonin starts a sleep cycle but does not make you fall asleep.
83
adenosine
hormone that makes you sleepy
84
Adenosine Cycle
It continues to increase throughout the day. The longer you are awake, the more adenosine builds up and the sleepier you feel
85
sleep pressure
the build up of adenosine throughout the day
86
adenosine fall safe mechanism
Adenosine peaks after about 12 to 16 hours of being awake. This is the body’s fail-safe mechanism that ensures that you get the sleep you absolutely need.
87
Melatonin drop
Melatonin levels reach the maximum between 2:00 and 4:00 a.m., and then slowly decline. When the sun comes up, the light signals to the brain that the sleep cycle is over and to shut off the release of melatonin. The absence of melatonin signals that sleep is over and it is time to get up
88
Stages of sleep
NREM, and REM
89
NREM
(non-rapid eye movement sleep) accounts for 75 to 80 per cent of sleep. It has
three stages: stage N1, N2, and N3
90
Stage N1
is the lightest stage of NREM sleep. Slow eye movement and drowsiness. You
start to relax, but you can still wake up
91
Stage N2
is NREM transition stage. Light sleep. Breathing, blood pressure and heart rate start slowing down. Sleep spindles related to memory consolidation emerge
92
Stage N3
is NREM deep sleep. Breathing and heart rate are slow and regular. Blood pressure is low. Muscles relax. Deep sleep restores your body, boosts the immune system, and promotes insightful thinking and creativity. Nightmares and sleepwalking can happen
93
REM
(rapid eye movement) happens at the end of the sleep cycle. It accounts for 20 to 25
per cent of sleep. REM sleep is characterized by rapid eye movement behind closed
eyelids, increased heart rate, rise in blood pressure, rapid, irregular and shallow
breathing, reduced muscle tone (temporarily limb paralysis) and dreams. During REM,
your brain processes memories and emotions to help you focus, learn,
94
discovery of REM
Before the discovery of REM (Rapid Eye Movement) sleep, it was assumed that sleep was a passive state, the brain simply switched off at night like a desk lamp
95
Eugene Aserinksy
observed for the first time the presence of rapid eye movement and active brain waves during periods of sleep in an experiment that involved his 8-year-old son
96
Nathaniel Kleitman
was very skeptical and insisted on repeating the experiment with his own baby daughter. He also noticed that periods of rapid eye movements and active brain waves,
similar to those when you are awake, repeated themselves throughout sleep
97
Cycles of sleep
Each night we cycle between REM and NREM sleep about 4 to 5 times a night
In the first half of the night, we spend most of the time in deep NREM sleep
98
average REM cycle lengths
On average the first REM episode takes place about 90 minutes after falling asleep. At first, REM periods are short and last about 10 minutes. REM sleep gets longer and longer as the night progresses, with the longest REM period right at the very end of sleep cycle
99
The consequences
of poor sleep
So many important things happen when you sleep. If your sleep is disrupted, you will interfere with all of the important work that happens while you are asleep
100
first half of the night
Deep sleep happens in the first half of the night.
* Deep sleep restores your body and immune system, helps consolidate memories and contributes to your creativity.
* Not getting enough makes you more likely to get sick and feel
depressed
101
second half of the night
Most REM sleep happens in the second half of the night.
* The last REM episode in the early morning is the longest. If you get only 6 hours of sleep, you will miss the last cycle of REM sleep.
* During REM, your brain processes memories and emotions. Without enough REM, you will have more problems, the next day, concentrating, learning, accurately reading people’s emotions, making decisions and performing tasks
102
missing last cycle of REM
Keep in mind that if you miss even
just the last cycle of rem, you are
missing about 30% of your REM
103
NREM benefits
NREM sleep can help you with fact-based learning and problem solving. NREM sleep, which happens in the first half of the night,
will help you retain what you learned during the day (e.g., new facts, ideas)
104
what does NREM repair
repairs memories that you could not remember during the day and will help you solve problems you struggled with the previous day. NREM is like a “recovery service” that fixes broken or
fragmented memories, just like a computer hard-drive. That “ah-ha” moment that happens after a good night’s sleep in which you remember where to look for something you lost or suddenly understood how to solve a problem you couldn’t get is an example of NREM
105
REM benefits
help you with skill-based memory (e.g., playing piano, free-through in basketball & problem
solving). REM will improve skills you practiced during the previous day – BUT only if you get enough REM which usually happens from 5
am to 7 am.
106
sleeps impact on grades
A large-scale study of over 7700 young people showed that too little sleep was associated with the extremely poor grades (bottom
25%). Students who went to bed between 10 and 11pm had the highest grades
107
Dr. Michael Scullin
a sleep researcher, undertook a novel study with students in his undergraduate course on sleep. Earlier research showed that fewer
than 10% of students were sleeping 8 hrs. before final exams and that it was costing them.
Participants:
24 of 34 students accepted the challenge.
The 24 students who opted into the challenge averaged 8.5 hr. of sleep (n = 17 succeeded).
Short sleep (≤6.9 hr.) occurred on only 11% of nights, significantly less than early-semester baseline (51%) and comparison group
(65%) data
Results:
On the final exam, students who slept ≥8.0 hr. performed better than students who opted out or slept ≤7.9 hr., even after controlling for prefinal grades
108
Bright lights, blue lights
negative impact on melatonin secretion, circadian rhythms and sleep
109
light and melatonin
Light is an important regulator of melatonin timing and production. Exposure to light during the body's biological night reduces melatonin production and release
Night-time melatonin secretion is suppressed even by a relatively dim light
110
Caffeine and sleep
Caffeine perks you up because it is
displacing adenosine. It does this by
attaching itself to the same receptors in
brain cells that adenosine aims for. With
less adenosine reaching cell receptors,
your brain becomes temporarily tricked
in to thinking that it is not tired
111
how long do the affects of caffeine last?
The effects of caffeine can last from six to 14 hours. But eventually, the “benefit” of caffeine wears off
112
Alcohol and sleep
surpresses your melatonin levels and they are not high enough to tell you it is time to sleep and you feel awake
113
alochol and REM
Alcohol suppresses REM during the first two sleep cycles. It also leads to less deep sleep and
more micro awakenings in the second half of the night
114
alcohol and melatonin
Alcohol is also highly effective at suppressing melatonin. Even a moderate dose of alcohol an hour before bedtime can reduce melatonin by almost 20 percent. At the same time, alcohol boosts levels of adenosine
115
Sleep hygiene
Sleep hygiene is different
practices that are necessary
to have good nighttime sleep
and full day of alertness
116
Start a sleep
schedule and
routine
* 7.5 to 8 hours of sleep most nights, if not
every night.
* optimal bedtime is between 11 pm and
midnight, and not getting up before 7 am. If
you are sleeping less than 7 hours are
missing out on the last cycle of REM sleep
which is critical for learning.
* The last cycle of REM is the longest. Missing
that one means that you can miss out on
almost 30% of REM.
* Sleeping is a habit and a skill that you can
get good at. For 14 days, aim for 8 hours
each night.
* If you wake up, don’t get up. Stay in bed.
117
Build a good sleep
routine
#1 Be Consistent: Do the same thing each.
Reinforce in your mind that it’s bedtime.
#2 Wind down for 30 minutes: Build a
routine that calms you down (e.g., soft music,
stretching, reading, relaxation exercises).
#3. Dim Your Lights: Try to keep away from
bright lights because they can hinder the
production of melatonin.
#4 Unplug your electronics: Build in a 30-
60 minute pre-bed buffer time that is device-
free.
#5. Try our different ways to
relaxation: Rather than “trying to fall asleep”
make relaxation your goal (e.g., meditation,
mindfulness, breathing or anything else that can
relax you).
#6. Don’t Toss and Turn: If you have not
fallen asleep after 20 minutes, get up and
stretch, read, or do some other calming activity
(not the phone) for 20 minutes and try falling
asleep again.
118
interrupt your
worries, what-ifs
and to-do lists
Thinking about what you didn’t finish
during the day, about what you have to
get done tomorrow, or about what might
happen to you if you don’t get it done
will interrupt your sleep
119
relaxation breathing
Relaxation breathing and mindfulness are one
of the most effective strategies to help you fall
asleep and get back to sleep if you wake up.
Relaxation breathing works to relax your body.
Mindfulness helps you to focus on your
breathing
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reduce
before-bed
All types of stimulation will affect your
sleep such as, screen time, caffeine, and alcohol
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Keep at it and
get help when you
need it
That means, that if you wake up ...
* Don’t’ get up
* Don’t read your phone
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deep learning
deep learning, produces the long-lasting results in terms of learning knowledge.
The key ingredients include:
(a) Summarizing in your own words (not word for word) at the bottom of the page
(b) Identifying key ideas in the left-hand column
(c) Making connections among concepts (in a drawing a chart, or by asking yourself why it is important or what it is related to) in the main part of the note.
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Relaxation
Breathing & Mindfulness hisytory
People have been practicing mindfulness for over 5000 years
it was only in the early 1980s that clinicians started to use mindfulness as treatment for health and mental health conditions.
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Ānāpānasati
The first written description of relaxation breathing and mindfulness, the Ānāpānasati was written 1500 years ago, mentions the “mindfulness of inhalation and exhalation”, quieting one’s body and cultivating enlightenment.
This is likely the first mental health intervention in our history
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Jon Kabat-Zinn
use of mindfulness as a
health intervention. In 1965, while studying molecular biology at MIT, he attended a talk on meditation by Zen Buddhist Philip Kapleau. In Kabat-Zinn’s words, the talk “took the top
off my head.” It inspired “[me] to start meditating and eventually teach meditation.”
In 1979, he founded the Stress Reduction Clinic at the University of Massachusetts Medical School. There, he developed a stress reduction and relaxation program for patients with chronic pain, based on Buddhist mindfulness meditation
This 8-week mindfulness-based program is one the most wellstudied and best-validated approaches for the treatment of
chronic pain
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Kabat-Zinn
In 1982, Kabat-Zinn, completed and published a groundbreaking study of the benefits of breathing and mindfulness in treating chronic pain patients who had not improved with
traditional medical treatment. After being taught breathing and mindfulness, 66% of patients reported more than a 30% reduction in pain in just 10 weeks.
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Reduction
in mood difficulties
According to a meta-analysis of some 85 studies, 79 reported significant reduction in anxiety, depression, emotion regulation,
stress, and inattention. Studies showed that some benefit can be experienced after only one session and with interventions as brief
as 5 min.
Results in the figure show not just improvement but a lasting reduction in symptoms of anxiety. We can see that anxiety was very stable prior to treatment, declined quickly during treatment,
and remained low post treatment.
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Improved math
grades and decreased
math anxiety
In addition to helping you manage stress and worry, relaxation breathing and mindfulness can also increase your ability to focus.
A group of researchers at a small university in the American Midwest conducted a study to examine the benefits of mindfulness on math anxiety and math performance. They
enrolled 30 students who were taking an undergraduate mathematic course designed for non-math majors.For about 5 minutes prior to each class, students were read the
following guided relaxation breathing exercise:
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Improved math
grades & decreased
math stress
The researchers compared two groups of students. Both groups experienced the same set of lectures and completed the same
questionnaires measuring their math anxiety as well as their math proficiency
However, one group received relaxation training during the first 5 to 7 minutes of each class. The other group did not
Results showed that students who received relaxation training had significantly less mathematics anxiety (top figure) and
significantly better mathematics performance at the end of the course. For example, math anxiety scores
dropped from 240
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Improved
concentration
in ADHD
A meta-analysis of 10 clinical trials for ADHD found a moderate benefit for mindfulness meditation in all 10 clinical trials.
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Forrest Plot
designed to summarize the results of several studies all at once.
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What is mindfulness?
the awareness that arises from paying attention, on purpose, in the
present moment and non-judgmentally
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Awareness training
allows you to interrupt distracting
thoughts and focus on the immediate situation you are in
You achieve this by learning how to quickly refocus your attention on your breathing
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Components of mindfulness meditation
1. Relaxation Breathing
2. Body relaxation
3. Awareness training
4. Appreciating and being in the moment
5. Non-judgmental acceptance
6. Self-compassion
7. Finding your spiritual self.
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How meditation works
Studies investigating the impact of meditation on brain function have identified following important effects:
2. Meditation strengthens the area of the brain responsible for
“mind wandering.”
1. Long-term meditators have more gray matter than nonmeditators as they aged.
3. Meditation increases the concentration of gray matter in
brain regions that are involved in learning, memory processing,
and emotion regulation.
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How to learn relaxation
breathing
&mindfulness
There are two components to relaxation breathing and
mindfulness: Learning to breathe slowly, and focussing on your breathing
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focusing on your breathing
the skill is to focus your attention as long as possible on your breathing. As soon as your attention drifts off, try to refocus on your breathing.
Your mind will always drift off sooner or later, but With practice you will notice that you can refocus faster and stay focused longer
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learning to breathe slowly
Make sure you are sitting in an upright position. Your back should be straight, and you should not be slouching.
2. Inhale slowly, counting 1 - 2 - 3 – 4. Completely fill your lungs.
3. Pause for 3 or 4 seconds.
4. Exhale slowly, counting 1 – 2 – 3 – 4. Push out the air slowly.
5. Pause for 3 or 4 seconds.
6. Repeat
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when to use Relaxation
breathing on
demand
There is one additional part to learning how to use relaxation breathing and mindfulness.
Relaxation breathing and mindfulness can be used in the following situations.
Before or during an exam.
Before or during a presentation.
When you are trying to fall asleep or get back to sleep
Whenever you feel agitated or anxious.
Whenever you experience negative thoughts, doubts,what-if, etc.
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steve faloon
worked with ericsson in 1978
day one could recite 7 digits
With one hour of practice 3 to 5 times a week, after 200 sessions he was able to recite 82 digits
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3 + 3 rule
When you can correct correctly recall some thing three times in a row on three consecutive days
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active recall methods
1. flash cards
2. practice tests
3. cornell notes
4. being quizzed by friends
5. practice problems
6. phone apps
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spaced repetition
Is about spreading out your attempts to recall the info you learned
when you spread it out with longer intervals, it is more effective than practice test performed close together
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bees + spaced repetition
Spaced repetition benefits animals too
Trying to be used to recognize sugar, the bees that trained every 10 minutes learned more than bees trained every 30 seconds
Brain imaging shows you can increase the activation in the part of the brain responsible for learning and memory with spaced repetition
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active recall
Process of retrieving information from memory by trying to recall what you learned
Reinforce his connections between stored information in your brain and signals to your brain that the information is worth remembering
The most effective study method
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Elaborative interrogation
Generating an explanation for why a concept is true
Learning technique is moderate
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Self explanation
Explaining how new information is related to known information
Learning technique is moderate
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Summarization
Writing summaries of various lengths to be learned texts
Learning technique is low
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Highlighting
Marking potentially important portions of to be learned materials while reading
Learning technique is low
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Keyword mnemonic
Using keywords and mental imagery to associate verbal materials
Learning technique is low
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Imagery for text
Attempting to form mental images of text materials while reading or listening
Learning technique is low
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Rereading
Restudying text material again after an initial reading
Learning technique is low
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Practice testing
Self testing or taking practice test over to be learned material
Learning technique is high
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Spaced practice
A schedule of practice that spreads out study activities overtime
Learning technique is high
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Interval practice
A schedule of practice that mixes different kinds of material within a single study session
Learning technique is moderate
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How to make affective flashcards
Identify what goes on the card
Don't put too much information
Practice with large decks of cards
Don't take out the cars answered correctly
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Practice problems
You're better off doing a few practice problems every day, rather than a large number and one day
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anastasia woolmer
A two-time Australian memory championship and the first female to win
Only five months of self training
Gail Robinson, professor of clinical neuropsychology said the magic ingredient is paying attention
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Deliberate practice
anders ericcson developed deliberate practice in 1990s
consiste of:
Purposeful practice as specific goals; working on small parts of a task
Purposeful practice is focused; focussing on the specific task you were doing
Purposeful practice involves feedback; getting feedback on both good and bad
Purposeful practice means getting out of your comfort zone, trying some thing you will fail that
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anders ericson
A Swedish psychologist who studied expert performance
He believe that talents are not natural gifts, but the result of deliberate practice
Paper from 1929 reported; with four months of practice, students increase the number of digits recalled to 13
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rajveer meenaof
Holds the world record for reciting the most digits of pi
Recited to 70,000 decimal places while blindfolded in 2015
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George A miller
human capacity
In 1956, conducted an experiment, and presented the participants with increasing large set of numbers, and ask them to recall them
On average could recall 5 to 9 numbers, but most recalled seven
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