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Chapter 1: Getting Started
What are the behaviors and 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?
Exercise:What Do I Want fromCollege? Share your most important reason with the class.
Value of a College Education
Lifetime Income
HIGH SCHOOL $938,850 SOME COLLEGE $990,270 ASSOCIATE $1,192,380 BACHELORS $1,715,430 MASTERS $2,105,580 PROFESSIONAL $3,629,340
(Updated 2011)
Yearly Income
HIGH SCHOOL $31,286 SOME COLLEGE $33,009 ASSOCIATE $39,746 BACHELORS $57,181 MASTERS $70,186 PROFESSIONAL $120,978
What is the Value of a College Degree?
$1,715,430 College Graduate $ 938,580 High School Graduate $776,850 Value of College Degree
College graduates make
almost twice as much as high school graduates
over a lifetime.
How Much is Each College Class Worth?
$19,421 per 3 unit class($776,850 divided by 40 classes for a BA or BS)
What is one hour of a college class worth?
$405 per hour in class ($1 divided by 48 hours in class)
Would you attend class today and be prepared if I paid you $405? if I were to pay you $394?
Of course, these payments are over a working lifetime of 30 years.
Increased Need for Education
How do you motivate yourself? What if you don’t feel like coming to
class or doing your homework. How do you motivate yourself to do it anyway?
Think Discuss with the person next to
you Share ideas
Ways to Improve Your Concentration
There are many ways to be motivated. Let’s see if any are useful to you. Think positively about the future Look for something interesting Improve your concentration
Manage your external environment Intrinsic or extrinsic motivation Locus of control Achievement motivation Use a reward
Optimism Vs. PessimismHow does it apply to college?
Find something interesting in your studies.
Exercise: Textbook Skimming
Concentration and motivation are connected
If you can focus on what you are doing, you are motivated to continue.
Manage Your External Environment
Minimize Distractions
If you study in the kitchen, you will be distracted by food
If you study in front of the TV, you will be tempted to watch it
If you study in bed, it will be difficult to say awake
Be Here Now
Choose where you will place your attention
When your mind wanders, gently bring it back. Forcing attention does not work.
For example, do not think about pink elephants!
How many of you thought about pink elephants?
When your mind wanders, gently bring it back to the here and now.
Can you be here now for two minutes?
Focus on this number for 2 minutes:
1
Where did your mind goduring these two minutes?
The Spider Technique
Learn to ignore distractions and keep your attention focused
Set up a Worry Time
Set a time each day When worries distract you, remind
yourself of the time set aside to worry Be here now Keep your worry appointment Find solutions
Increase Your Activity
Take a break Stretch Move Read and listen actively
The Checkmark Technique
When you find yourself distracted, place a checkmark on a piece of paper and refocus your attention
With practice you will have fewer checkmarks and distractions
Change Topics
You may need to study for a short period of time and change subjects
Intrinsic Vs. Extrinsic Motivation
Intrinsic Motivation
Comes from within yourself
Extrinsic Motivation
Comes from outside yourself
Which is the more powerful motivator? Intrinsic or extrinsic motivation?
Intrinsic motivation is the most powerful
Locus of Control
Where you place responsibility for control over your life Internal External
Internal Locus of Control
Believe they are in control of their lives Self-motivated Learn from mistakes Think positively
External Locus of Control
Others control their lives Life is a result of luck or fate Rely on external motivation Look for someone to blame Think negatively Victims of circumstance
What is more likely to lead to achievement in college?
Internal Locus of Control? External Locus of Control?
Internal locus of control is most likely to lead to success in college.
Exercise: Locus of Control CSI Activity
More Types of Motivation
Affiliation Motivation
How can you use affiliation motivation to be successful in college?
Affiliation Motivation
Study Groups Friends Athletics Clubs Activities
Achievement Motivation
Are you motivated by achievement? Competition for grades Winning the game Earning money Recognition for achievement
Learning and Motivation
Psychologists believe that much of our behavior is learned
Find a reward to increase desirable behavior.
Good rewards:
1. Do not involve alcohol or drugs
Good rewards:
1. Do not involve alcohol or drugs2. Do not have too many calories
Good rewards:1. Do not involve alcohol or drugs2. Do not have too many calories3. Do not cost too much money
What are some good rewards for studying?
Get Started, Get Healthy
Get Enough Sleep
It is important for learning and brain function
It is important for good health
Lack of Sleep Causes
Difficulties with memory and learning Increased irritability Accidents Illness Lack of energy Stress
So, Stay Up Late And
Be Tired
Sick
The immune system does not workas well.
Depressed and Irritable
Risk an Accident
Lack of sleep causes
Weight gain Rapid 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 for a test is probably not a good idea!
Be Physically Active Each Day
Adults Need 30-60 Minutes of Moderate Activity Each Day Moderate activity is one that requires as
much energy as walking 2 miles in 30 minutes
Newer recommendations are for an hour of exercise each day!
Nutrition: You Are What You Eat
Aim for a Healthy Weight
What is the best way to maintain a healthy weight?
Maintain a healthy weight through: Healthy eating Exercise
Calculate Your Body Mass Index (BMI) A common method of evaluating your
weight BMI= 705 X Body Weight Divided By
(Height X Height)
BMI
Less than 18.5 18.5-24.9
25-29.9
30 and above
Under weight
Normal weight
Overweight
Obese
Nutrition Test
What would you feeda 6 year old for breakfast before you send him or her to school?
Write your answer on a separatesheet of paper.
Let’s hear some examples
Nutrition Test, Part II
What did you have for breakfastthis morning? Write this on a sheetof paper.
Nutrition Test: Part III
How many teaspoons of sugar are in a can of soda?
There are 9 teaspoons of sugar in a can of soda!
Use MyPyramid Plan to Guide Your Choices
Food amounts based on:
Age Gender Level of physical activity
Bread, Cereal, Rice and Pasta
3 or more ounces. An ounce is: 1 slice of bread 1 cup of cereal One half cup of cooked rice, cereal or
pasta
Vegetables
One to 2 and a half cups. A cup is equal to: 2 cups of raw leafy vegetables 1 cup of raw or cooked vegetables 1 large ear of corn 1 medium potato
Fruits
One to two cups recommended. A cup is equal to:
1 small apple 1 large banana 1 large orange 1 cup of 100% juice
Milk, Yogurt and Cheese 2-3 cups recommended. One cup is
equal to: 1 and one half ounces of cheddar
cheese 2 cups cottage cheese 1 8 oz. container of yogurt
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts 2-6 ounces recommended
One quarter cup of cooked dry beans One egg 1 tablespoons peanut butter One half ounce of nuts
Oils
3-7 teaspoons recommended Cooking oil Salad dressing Margarine Mayonnaise
Discretionary Calories
Range from 100-300 calories for most people Eat more of essential foods Eat foods with higher fat or sugar
content
Suggestions for Healthy Food Choices Two thirds of the dinner plate should be
covered with fruits, vegetables, whole grains and beans
Eat a variety of grains daily, especially whole grains
Limit solid fats such as butter, margarine and lard
Suggestions for Healthy Food Choices Moderate your intake of sugar Choose and prepare foods with less salt
Learn to Relax
Is the removal of all stress helpful?
Stress can be motivation
Two Kinds of Stress
Distress
Eustress
BY DR. HANS SELYE
Distress
What are some examples of distress?
Rate the Stress
Low Medium High
Tests Money and bills Children Work Traffic Telephone
What is stress for one person is not necessarily stress for another
Where is the stress?
Could it be in your head? It is 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 Stress
What are the symptoms of stress?
Stress Symptoms
Insomnia Muscle tension Digestive problems Raised blood pressure Cold hands Health problems
The Story of the Cave Man and the Saber-toothed Tiger
Picture this scene a million years ago. You come out of of your cave. The sun is up and the birds are chirping. Your heart rate is normal.
All of a sudden you hear a twig snap. Off to your right you see a large saber-toothed tiger. You have two options. What are they?
Fight
Or flight
To fight that tiger or run away fast, the body prepares by releasing stress hormones
Cortisol increases blood sugar and speeds metabolism
Epinephrine supplies extra glucose Norepinephrine speeds up your heart
rate and raises your blood pressure
Why is stress a problem?
There is no longer a tiger to kill or run away from!
And we are left with all the stress hormones
Fight or flight is not an appropriate response to today’s problems
Stress interferes with learning and study
Ways to Deal with Stress
Exercise uses up the stress hormones Physical relaxation
Exercise
Remember what the cave man did when threatened?
He or she MOVED!
Moving burns the stress hormones
Make exercise such as a brisk walk for 30 minutes, a part of your daily routine.
Find some activity that you like.
Elements of Physical Relaxation
Breathing Tensing and Relaxing Muscles Visual Imagery Positive Suggestions Music
Breathing
Take a few deep breaths Focus on your breathing
Tensing and Relaxing Muscles
Let’s try it
Use Visual Imagery Imagine your favorite place
Beach Mountains Lake Desert
IMAGINE YOURSELF AT THE BEACH
OR IN THE MOUNTAINS
OR YOUR FAVORITE PLACE
Use Positive Suggestions
Music
Use a beat slower than your heart rate
Relaxation Exercise
Let’s Review.Do these things at home on your own:
Music Breathing Tensing and relaxing muscles Imagery Positive suggestion
Make it a Habit Exercise Stress reducing thoughts Physical relaxation
Stress Management Checklist
Manage your time and organize your things
Don’t spread yourself too thin Learn to say “no” Cultivate friends Participate in an extracurricular activity Do something fun every day
Stress Management Checklist
Exercise regularly Eat sensibly Get enough sleep Learn to relax
Take Action to Reduce Stress
Concentrate your efforts on doing something about the problem.
Seek information on how to solve your problem.
Make a plan of action. Make it a priority to solve the problem. Do what needs to be done, one step at
a time.
Write 3 intention statements about relaxation:
I Intend to . . . .1.2.3.
Complete: What is Your Stress Index?
Success is a Habit
We establish habits by taking small actions each day
You can establish habits for success
Exercise:
I am successful when I:
Exercise:
I am successful when I:
Behaviors which interfere with my success:
Exercise:
I am successful when I:
Behaviors which interfere with my success:
I would like to:
A PRACTICAL EXAMPLE
Step 1.
State the problem.
I have a chocolate chip cookie eating habit
Step 2
Choose one small behavior at a time
Make it small
Changing one small behavior is like making a ripple on a lake.
Change one small behavior and you can change your life.
I will eat a healthy snack.
NOTI will lose weightorI will never eat cookies
Step 3:
State in a positive way the behavior you wish to accomplish
EXAMPLE
I will eat a healthy snack. instead of eating cookies.
Write an intention statement
I intend to eat a healthysnack.
Step 4
Count the behavior
How many cookies do IEat each day?
Step 5:Picture in your mind the actions you will take. Visualize your success.
Step 6
Practice10 daysKeep a Log
Step 7
Find a reward for your behavior
Step 6: What reward will you use?
10 Habits of Successful College Students
Attend class. Read the textbook. Have an educational plan. Use college services. Get to know the faculty.
10 Habits of Successful College Students Limit outside employment to 20 hours a
week for a full time student. Take one step at a time. Have a goal for the future. Visualize your success. Ask questions.
Assignment
How to Change a HabitKeep a log for 10 days
Keys to Success: Persistence
Persistence Will Get You Almost Anything Eventually
When is this true? When is it not true?
90% of success is showing up!
Make a commitment to reach your dreams
Getting a college degree can be like climbing Mt. Everest
How to Climb Mt. Everest
A small step at a time
Succeed college one step at a time
Get started. Attend the first class. Read the first chapter. Start a new study habit.