Effective Habits New

7/30/2019 Effective Habits New

1/26

SIMPLE AND EFFECTIVETECHNIQUES TO

ENHANCE PERFORMANCE

Presented By

SALMA PRABHUClinical Psychologist & Therapist

A ce

ACADEMY FOR COUNSELLING AND EDUCATION

102, Sicily Park, A-wing, Sector 12B,

Koparkhairane, Navi Mumbai 400 709

Tel: 27545272,E-Mail [email protected]


2/26

This booklet is an excellent guide for students who are keen to :

Develop their potentials. Increase their memory and

concentration power. Improve their written expression. Experience confidence before an

examination. Follow a timetable. Reduce irritation and anger. Develop a higher level of

concentration. Convert negative thoughts into

positive ones. Tap the power of their

subconscious mind.


3/26

Topics

1. Effective Study Habits

2. Time Management

3. Potential Enhancement

4. Relaxation Techniques (Part

I)

5. Relaxation Technique (Part

II)

6. Tips on Selecting a career

7. Tips for Parents

8. Improving recall memory

9. Yogic Mudras/Music for

memory and concentration.


4/26


5/26

-1- Mrs. Salma Prabhu, Director Academy for Counselling and Education is a practicing Clinical

Psychologist and Therapis t. After doing her post-

graduation from Bombay University, sheunderwent training as a therapist in RationalEmotive Therapy. She has also done her PostGraduate Diploma in Guidance and Counsellingfrom Xaviers Institute of Education under the ableguidance of Father Berkey.

She and her team have extended guidance to over 30,000 students and parents over the last fourteenyears. Mrs Prabhu is on the advisory committee aswell as a visiting faculty for Post GraduateDiploma in Guidance and Counselling Course atSIES College, Sion, recognized by MumbaiUniversity.

Mrs. Prabhu has also started a programme for expectant mothers called Mothers and Angelsand conducts several workshops for little childrenwho have learning difficulties.

The encouragement to print this booklet came fromMrs.Kamini Saxena, Principal of Dr.ShamraoKalmadi High School, Pune. The booklet was firstreleased in 2001 through Mr. Rajagopalan President, SIES. Since then, it has been wellaccepted by student and teachers of variouseducational institutions in India as also by parents

as a handy tool to enhance performance.


6/26

-2-

EFFECTIVE STUDY HABITS

Every student is keen on achieving success in life,however he or she may not be following the right

pattern and may be succumbing to temptations or maysuffer from procrastination.

Success is in our hand and the following tips if

followed regularly could bring about excellent results

STUDY HABITS eudy after school 1. Prepare an effective timetable by keeping in

mind your concentration span.2. Follow the timetable strictly. In case you have

to break the schedule do not change thetimetable, follow from the time at which youreturn.

3. In your timetable keep at least 3 hours for studying with full interest and attentiveness.The rest of the time could be for homework and

other assignments.4. Study the subject you like first so that the

interest level is high.5. Select your best time. If you are an early riser

study in the morning. If you would like to studyat night, follow the pattern.


7/26

-3-6. Make sure you revise the next morning what

you studied at night. If studied well thenrevision takes only 10 minutes.

7. Your position while studying should not beinclined or on the bed as it tends to relax you.Try to be in an alert position.

8. Try pacing while studying in the room.9. Avoid watching a very loud programme or

movie just before studying, as the effect of the

programme will disturb your concentration.10. Do not call up your friends, as they too may be studying, Fix in advance, a time to talk.

11. Before beginning to study, do deep breathing for 10 counts, this will help you clear your mind and help you to memorise. Repeat the

positive statements.12. Take appropriate breaks while studying.

During the breaks you could do the following: Go for a short walk. Talk to friends or your parent. Do some light reading. Watch a light TV programme. Eat a snack (stick to light food while

studying like fruit, sprouts, salads, bhel, sandwich, etc.)

Solve a crossword or a jigsaw puzzle. Play a game of ludo, chess, carom with your

younger sibling.

Listen to light music (Mozzart, Beethoven, Bach, HariPrasad Chaurasia, Ravi


8/26

-4-Shankar, Richard Clayderman, relaxationmusic, etc.)This type of music increases concentration

and ability to express.

Do a creative activity.13. Break up the study matter in such a way that it

becomes manageable.14. Symbolise the paragraphs and these symbols

would help your remember.15. Imagine the events you are studying. Visualise

them. This is a memory tool.16. Indulge in daily exercise for at least 15

minutes.17. Take care of yourself, by eating proper

nutritious food and avoid junk as well as greasy food. This makes your feel heavy and lethargic.

18. Avoid watching TV while eating.19. Sleep for at least 8 hours at night.20. During your examination time copy the

timetable carefully.21. Keep your hall tickets and required pen/pencils

well in order and ready.22. Do not wait for the last moment to do revision.23. Attend school regularly.24. Complete your assignments and homework in

time.

25. Pray regularly.


9/26

-5-

TIME MANAGEMENT

Time is the most precious tool for every individualwho has success as his target.

To understand the value of a year , ask a student whohas failed in his exam and has lost a year.

To understand the value of a month , ask a mother whohas delivered a premature baby.

To understand the value of a week , ask the editor of aweekly newspaper.

To understand the value of a day , ask the daily wage

labourer who has to feed his kids.

To understand the value of an hour , ask the loverswho are waiting to meet each other.

To understand the value of a minute , ask the person who has missed the train / bus / plane.

To understand the value of a second , ask the person who has survived the accident.

To understand the value of a millisecond , ask the athlete who has won a silver medal instead

of gold in Olympics.


10/26

-6-

THERE ARE CERTAIN BLOCKS THAT DONOT ALLOW US TO UTILISE OUR TIME

SOME OF THE BLOCKS ARE

PROCRASTINATION (putting off work for a later day)

INABILITY TO SAY NO(especially to friends). NOT ATTENDING IN CLASS LACK OF PRIORITIES. POOR TIME SCHEDULING OR

TIMETABLE/DISORGANISATION. GOAL SETTING.

For example, you may blame your friends for wastingyour time by calling you to a movie or an outing whileyou are studying. You can use the simple 2 letter word NO as you had more important task to do.

Another example is delaying your studies till the last

minute and then discovering that theres so much todo in so little time. Here the problem was of procrastination and poor scheduling. We becomevictims of our own habits that prevent us from usingthe valued resources constructively.


11/26

-7-

WE CAN BREAK AWAY FROM THESEHABITS AND REPLACE THEM

WITH NEW ONES. Procrastination is putting off or delaying.

This is a common tendency in most of us. As aresult of which, we end up producing less thanwhat we are capable of and also leads to

physical and mental fatigue and stress. The best example is seen as examinations approach.The best way to fight procrastination, is bysheer will and adopting the DO-IT-NOW.When you begin a task keep in mind that

beginning is important, even if you do notfinish the complete task, at least you have made

a beginning.

Inability to say NO : This results out of the need to please others, to be liked, to belongto a group etc. If you always give in to thisthen you are most likely to lose control over

your priorities and your life.Think properly before making acommitment, there are polite ways of

saying no.

Lack of priorities : Though most of us dohave goals, we do not achieve them, as we arenot committed. Commitment means sticking to


12/26

-8-

your priorities, whether it is your boardexamination or preparing an assignment.

Devote some part of your time everyday to atleast one priority item. Working according to priorities keeps you in control of your life ondestiny. Ask yourself again and again what is the best use of my time right now?

Disorganisation : Misplaced items like pens, books, notes, result in a considerable waste of valuable time. By the time you search for thesethings, you realise that a considerable time islost.Success is easier when one practices

Self- discipline.

Remember: There is a place for everything and everything must be in its place.

Goal setting one of the most essential step to betaken right away. Do not just set goals. See

that you achieve them. Two things are veryimportant. Set a target, which you can achieve. And keep in mind your strengths and weaknesses before setting a goal.


13/26

-9-

POTENTIAL ENHANCEMENT

Every individual has tremendous potential. However research shows that we are not utilizingmore than 5-10 percent of our potentials.

Many a times we are wasting our potentials in solvingtrivial emotional problems like arguing with siblings,

parents, friends, and ruminating over the negativethoughts that come to our mind very often. We blameothers and compare ourselves with others.

Thus, our mind is trained to think negatively at all

times. The result is loss of concentration, lack of faithin ones ability and low confidence level.

The three Cs most important for success are:

CONCENTRATIONCOMMUNICATIONCONFIDENCE.

We could tap the Power of Our Subconscious mind bytraining our mind to think positively.


14/26

-10-Here is a simple technique to increase your potential,memory and concentration and confidence level.

Select an appropriate time, suitably before sleeping.

Practice Shavasana or Progrssive Muscular RelaxationTechniques mentioned on the next page for 10minutes.

Once the mind is calm and peaceful and you areconcentrating on your breath start repeating thefollowing Auto Suggestion statements in your mind.

I AM CALM, PEACEFUL, LOVING,INTELLIGENT PERSON.

I HAVE GOOD MEMORY ANDCONCENTRATION POWER

I AM CONFIDENT AND HAPPY PERSON

I CAN RECALL ALL THAT I HAVELEARNED AND HEARD IN WRITTENAND ORAL FORM

I ENJOY STUDYING ALL THESUBJECTS

I AM ACTIVE AND RESPONSIBLEPERSON


15/26

-11-

Repeat the above statements at least 20 times andonce you know it well you could repeat them at any

time during the day. You could also add your own positive statements for eg. I am in the merit list, Ihave good relations etc.

PROGRSSIVE MUSCULAR RELAXATIONTECHNIQUE

One can practice Shavasana, which is the mosteffective relaxation technique. However those who have not learned yoga could

practise the following technique.

Lie in an inclined position or sit in a comfortable

position if you have the tendency to go to sleep in aninclined position.

The following steps are to be followed in a sequencefrom toes to head.

1. Concentrate on the sounds, which areoutside the room for 10 secs.

2. Concentrate on the sound in the room.3. Slowly shift the concentration to the

thoughts in your mind.4. Now concentrate on your breathing, you are

breathing softly and gently.

5. Tell your mind and body that you are readyfor relaxation.


16/26

-12-

6. Take your mind to your toes. Gently andlovingly ask your toes to relax, relax, relax.

Your toes are relaxed now.7. Take your mind to your ankles. Gently andlovingly ask your ankles to relax, relax,relax. Your ankles are relaxed now.

8. Take your mind to your calf muscles.Gently and lovingly ask your calf muscles torelax, relax, relax. Your calf muscles arerelaxed now.

9. Take your mind to your Knees. Gently andlovingly ask your knees to relax, relax,relax. Your knees are relaxed now.

10. Take your mind to your Pelvic Muscles orLower Abdomen , Gently and lovingly ask

your lower abdomen to relax, relax, relax.11. Contract and relax your anal muscles fivetimes.The lower part of your body iscompletely relaxed.

12. Your mind is now on your StomachMuscles now. Very gently and lovinglyrelax, relax, relax.

13. Your mind is on your Heart Muscles now.Repeat in your mind, kind heart, lovingheart, generous heart. Very gently andlovingly relax, relax, relax.

14. Your mind is on your Shoulders now.There is no tightness in the shoulders or any

part of the body.


17/26

-13-

15. Arms are relaxed, neck is relaxed, face isrelaxed, forehead is relaxed.

16. Complete body is relaxed and your mindsays Shanti ! Shanti! Repeat Shanti 20times.

17. Tell your mind it is ready for auto suggestions. The autosuggestions mentionedin the previous topic could be repeated after relaxing and would give better results.

18. Stay in the same position for some time andslowly move your toes and your fingers andgently open your eyes.

SENSORY RELAXATION TECHNIQUEThis technique is very effective for freshening all the

senses of the body and mind after a hard days work or when a student has to appear for an exam the nextday.

Sit in a very comfortable position and close your eyes.

1. Concentrate on the sounds, which are outsidethe room for 10 secs.

2. Concentrate on the sound in the room.3. Slowly shift the concentration to the thoughts in

your mind.4. Now concentrate on your breathing, you are

breathing softly and gently.

5. Tell your mind and body that you are ready for freshening your senses.


18/26

-14-

6. Now imagine it is 6am in the morning and youare going for a walk. You are walking down a

path which is surrounded by green lawns on both the sides of the road. The birds have justcome out of their nests and began to chirp. Thefragrance of the grass and the morning chill isin the air.

7. As you keep walking, you come to a pointwhere you see a white gate. Stop, touch thegate. Imagine it opening into the most beautifulgarden that you have ever seen in your entirelife.

8. You stand there spellbound and think that thismust be paradise.

9. As you are getting adjusted to the beauty

around you, you experience the fragrance of flowers and the fresh grass which has themorning dew on it. You feel like taking off your shoes and touch the grass under your feet.

10.Imagine you have taken off your shoes and asyour bare feet touch the grass a cool sensationruns up your body making you feel fresh andcool.

11.Now your attention is on the enchanting colorsof the flowers around you and ever color evokes a pleasant feeling in your mind. Whitereminds you of peace, pink reminds you of love, yellow reminds you of friendship, violets

bring joy, orange excites you and red makesyou energetic.


19/26

-15-

12.You are filling your mind with colors andfragrance of the flowers when you here the

chirping of birds. It is as if they are singing awelcome tune for you. Along with the birdsthere are butterflies fluttering around too.

13.So much color, so much joy, happiness, you areso happy you want to see more. As you look around the trees you see fresh juicy fruit trees.This looks like an orchard of various fruits,select the fruit of your choice and take a bite.You can experience the cool sweetness of the

juice going down your throat and into thestomach.

14.Now as you move further you can see peacocks, deer, rabbits, white doves, birds with

beautiful colors. Along with the chirping of birds, you can also hear the sound of flowingwater.

15.You start moving in the direction of the soundof the water. Soon you come out from the treesinto an opening where you can see a beautifulsmall waterfall running into a stream. Thestream is surrounded, by white marble rocks.

16. Now you feel like putting your feet into thewater. As you dip your feet into the water,once again you feel the cool sensation runningup your body, leaving you fresh and energetic.

17.As you sit here you can see the first rays of sun

now spreading its glow and warmth. Imaginethat this glow is also entering your body and


20/26

-16-

energizing you with intelligence, memory power, love, determination etc.

18.You can sit here for a while and enjoy the beauty around you. You can also see colorfulfishes in the water, which are coming andtickling at your feet.

19.After sometime get up and start moving in thedirection where you had left your shoes. Wear

your shoes and move towards the gate. As youcome out of the gate, you could close it,however not lock it.

20.This is your garden in your mind andimagination and you could come here dailyexploring more and more areas with your imagination.

21.Slowly move your toes and your fingers andgently open your eyes.

22.You are fresh and energetic now to prepare for your next days exam or an assignment.

This technique takes 10-15 minutes and could

be practiced by people of all age groups.

GNYAN MUDRA Method: Touch the tip of the index finger to the tip of the thumb. Keep the balance three fingers straight.

Benefits: This Mudra controls the hyperactivity of themind and body, balances sleep extremities, controlsanger. This mudra also increases memory and


21/26

-17-concentration. Practice this mudra daily, start with 5minutes and extend it to 30 minutes for best results.

SOME TIPS FOR PARENTS

There is no parent in this world who would not wishfor the success of their child. However sometimes, intheir over enthusiasm parents tend to make somemistakes which may be damaging to the growth anddevelopment of the self esteem of the child. Many atimes the communication channel is blocked because

parents get into a habit of always giving advices.

Parents could keep a few things in mind to developeffective Communication with their children.

1. When the children are narrating an incident or

expressing their fears, try and listen to them

rather than giving advices at every junction. Be

a good listener.

2. Try and Empathize with them, without making

a judgment.3. Both the parents need to be consistent in their

ways of disciplining.

4. Never compare one child of yours to the other

or give examples of cousins, friends or other

high achieving children.


22/26

-18-

5. Try different methods of asking them to studyor stop watching TV.

6. Always speak in a positive tone and avoid

sarcasm in your voice.

7. Do not pamper them too much regarding food

or other things, as this tends to make them

depend on negative attention.

8. Do not use corporal punishment.

9. Share at least one meal together and avoid TV

during this time.


23/26

-19-

IMPROVING RECALL MEMORY Problem: Finding difficulty in remembering a

Formula?Solution: Learn this formula at night, just before you

Go to sleep. Learn the formula, pray and goto sleep. Repeat this next day. Youll never forget this formula.

Problem: Finding difficulty in Algebra?Solution: Learn to derive all the formulae. You have

Learnt these in 7 th / 8 th standard.While opening brackets during

Multiplication ALWAYS multiply sign bysign first and then proceed to multiply thenumbers.During substraction, ALWAYS write thesign of the bigger number first.Learn your tables upto 24 atleast.Keep a watch & time yourself whilesolving the problems. Monitor your

progress.

Problem : Finding difficulty in Geometry?Solution : Most of the mistakes in Geometry take

Place in reasons.

ALWAYS remember that Geometry is aQuestion of five reasons.


24/26

-20-

Reason 1. Given above.Reason 2 : Proved in step above.

Reason 3 : By theorem or by property.Reason 4 : By constructionReason 5 : By assumption.Think only of these five reasons. Do notThink about anything else

Problem : Getting confused in separating data whichis more or less similar, but with a slightdifference? (Eg. Climate of one regioncompared to climate of the other region.,

properties of Halogen family, etc.)Solution : Use Colours.

Write down all the common properties in a

single colour (Eg. Green)Write down all the special properties of each of the categories in different colours.(eg. Halogen family Special property of chlorine in red, Iodine in blue, Bromine in

Yellow, Flourine in pink,etc.)After this is done study only what you havewritten down in different colours.

Problem : Getting confused in Science?Solution : Use Colours.

Always look for applications and examplesAround while learning different laws.

Use many colours to remember your Diagrams.


25/26

-21-Do not accept facts. Question & Verify.


26/26

PROGRAMMES CONDUCTED BYACADEMY FOR

COUNSELLING & EDUCATION

VOCATIONAL TESTING & CAREER GUIDANCE

PSYCHOMETRIC TESTING

CAREER EXHIBITION

PERSONALITY DEVELOPMENTPROGRAMME FOR STUDENTS OF STD. V-VIII CONDUCTED IN SCHOOLS.

WORKSHOPS ON SELF-DISCOVERY FOR STUDENTS STD. X-GRADUATES

TEACHERS WORKSHOPS

WORKSHOPS FOR PARENTS ONEFFECTIVE PARENTING

WORKSHOPS FOR COMPANIES ONSTRESS & TIME MANAGEMENT, FEAR MANAGEMENT, ETC.

COUNSELLING

Documents

Effective Habits New