Chapter 1: Getting Started

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Chapter 1 Getting Started
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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

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What Do I Want from College?
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ExerciseWhat Do I Want fromCollege? Share
your most important reason with the class.
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Value of a College Education
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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)

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Yearly Income

• HIGH SCHOOL 31,286
• SOME COLLEGE 33,009
• ASSOCIATE 39,746
• BACHELORS 57,181
• MASTERS 70,186
• PROFESSIONAL 120,978

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What is the Value of a College Degree?
1,715,430 College Graduate 938,580 High
School Graduate 776,850 Value of College
Degree
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College graduates make almost twice
as much as high school graduates over a
lifetime.
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How Much is Each College Class Worth?
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19,421 per 3 unit class(776,850 divided by 40
classes for a BA or BS)
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What is one hour of a college class worth?
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405 per hour in class (1 divided by 48 hours in
class)
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Would you attend class today and be prepared if I
paid you 405? if I were to pay you 394?
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Of course, these payments are over a working
lifetime of 30 years.
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Increased Need for Education
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How do you motivate yourself?

• What if you dont 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

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Ways to Improve Your Concentration
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There are many ways to be motivated. Lets 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

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Optimism Vs. PessimismHow does it apply to
college?
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Find something interesting in your studies.
Exercise Textbook Skimming
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Concentration and motivation are connected

• If you can focus on what you are doing, you are
  motivated to continue.

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Manage Your External Environment
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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

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Be Here Now

• Choose where you will place your attention
• When your mind wanders, gently bring it back.
  Forcing attention does not work.

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For example, do not think about pink elephants!
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How many of you thought about pink elephants?
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When your mind wanders, gently bring it back to
the here and now.
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Can you be here now for two minutes?
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Focus on this number for 2 minutes
1
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Where did your mind goduring these two minutes?
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The Spider Technique

• Learn to ignore distractions and keep your
  attention focused

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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

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Increase Your Activity

• Take a break
• Stretch
• Move
• Read and listen actively

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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

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Change Topics

• You may need to study for a short period of time
  and change subjects

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Intrinsic Vs. Extrinsic Motivation
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Intrinsic Motivation

• Comes from within yourself

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Extrinsic Motivation

• Comes from outside yourself

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Which is the more powerful motivator?

• Intrinsic or extrinsic motivation?

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Intrinsic motivation is the most powerful
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Locus of Control

• Where you place responsibility for control over
  your life
• Internal
• External

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Internal Locus of Control

• Believe they are in control of their lives
• Self-motivated
• Learn from mistakes
• Think positively

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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

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What is more likely to lead to achievement in
college?

• Internal Locus of Control?
• External Locus of Control?

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Internal locus of control is most likely to lead
to success in college.
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Exercise Locus of Control CSI
Activity
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More Types of Motivation
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Affiliation Motivation
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How can you use affiliation motivation to be
successful in college?
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Affiliation Motivation

• Study Groups
• Friends
• Athletics
• Clubs
• Activities

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Achievement Motivation
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Are you motivated by achievement?

• Competition for grades
• Winning the game
• Earning money
• Recognition for achievement

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Learning and Motivation

• Psychologists believe that much of our behavior
  is learned

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Find a reward to increase desirable behavior.
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Good rewards1. Do not involve alcohol or drugs
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Good rewards 1. Do not involve alcohol or
drugs2. Do not have too many calories
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Good rewards1. Do not involve alcohol or
drugs2. Do not have too many calories3. Do
not cost too much money
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What are some good rewards for studying?
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Get Started, Get Healthy
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Get Enough Sleep

• It is important for learning and brain function
• It is important for good health

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Lack of Sleep Causes

• Difficulties with memory and learning
• Increased irritability
• Accidents
• Illness
• Lack of energy
• Stress

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So, Stay Up Late And
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Be Tired
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Sick
The immune system does not work as well.
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Depressed and Irritable
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Risk an Accident
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Lack of sleep causes

• Weight gain
• Rapid aging

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Lack of sleep causes hallucinations. During the
Gulf War, soldiers put coins in tree
branches thinking they were soda machines or
phone booths.
After 24 hours of simulated combat, artillery
teams lost track of where they were and what they
were firing at.
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During the Gulf War, sleep deprived soldiers
fired on their own buddy's tanks.
Mental performance degrades by 25 in every
24-hour sleepless period.
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Staying up late and cramming for a test is
probably not a good idea!
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Be Physically Active Each Day

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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

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Newer recommendations are for an hour of exercise
each day!
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Nutrition You Are What You Eat
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Aim for a Healthy Weight
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What is the best way to maintain a healthy weight?
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Maintain a healthy weight through

• Healthy eating
• Exercise

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Calculate Your Body Mass Index (BMI)

• A common method of evaluating your weight
• BMI 705 X Body Weight Divided By (Height X
  Height)

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BMI

• Less than 18.5
• 18.5-24.9
• 25-29.9
• 30 and above

• Under weight
• Normal weight
• Overweight
• Obese

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Nutrition Test
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What would you feeda 6 year old for breakfast
before you send him or her to school?
Write your answer on a separate sheet of paper.
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Lets hear some examples
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Nutrition Test, Part II
What did you have for breakfast this morning?
Write this on a sheet of paper.
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Nutrition Test Part IIIHow many teaspoons of
sugar are in a can of soda?
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There are 9 teaspoons of sugar in a can of soda!
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Use MyPyramid Plan to Guide
Your Choices
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Food amounts based on

• Age
• Gender
• Level of physical activity

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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

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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

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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

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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

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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

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Oils

• 3-7 teaspoons recommended
• Cooking oil
• Salad dressing
• Margarine
• Mayonnaise

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Discretionary Calories

• Range from 100-300 calories for most people
• Eat more of essential foods
• Eat foods with higher fat or sugar content

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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

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Suggestions for Healthy Food Choices

• Moderate your intake of sugar
• Choose and prepare foods with less salt

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Learn to Relax
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Is the removal of all stress helpful?
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Stress can be motivation
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Two Kinds of Stress

• Distress
• Eustress

BY DR. HANS SELYE
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Distress
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What are some examples of distress?
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Rate the Stress

• Low
• Medium
• High

• Tests
• Money and bills
• Children
• Work
• Traffic
• Telephone

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What is stress for one person is not necessarily
stress for another
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Where is the stress?
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Could it be in your head? It is how we look at
the situation.
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If you think your life is disconnected, Your
thinking may be misdirected For living, you
see, Is as it should be Its just not what you
expected.
BY OLIVER, A RATIONAL PSYCHIATRIST
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The Physiology of Stress
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What are the symptoms of stress?
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Stress Symptoms

• Insomnia
• Muscle tension
• Digestive problems
• Raised blood pressure
• Cold hands
• Health problems

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The Story of the Cave Man and the Saber-toothed
Tiger
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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.
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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?
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Fight
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Or flight
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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

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Why is stress a problem?
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There is no longer a tiger to kill or run away
from!
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And we are left with all the stress hormones
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Fight or flight is not an appropriate response to
todays problems
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Stress interferes with learning and study
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Ways to Deal with Stress

• Exercise uses up the stress hormones
• Physical relaxation

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Exercise
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Remember what the cave man did when threatened?
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He or she MOVED!
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Moving burns the stress hormones
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Make exercise such as a brisk walk for 30
minutes, a part of your daily routine.
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Find some activity that you like.
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Elements of Physical Relaxation

• Breathing
• Tensing and Relaxing Muscles
• Visual Imagery
• Positive Suggestions
• Music

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Breathing

• Take a few deep breaths
• Focus on your breathing

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Tensing and Relaxing Muscles

• Lets try it

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Use Visual Imagery

• Imagine your favorite place
• Beach
• Mountains
• Lake
• Desert

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IMAGINE YOURSELF AT THE BEACH
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OR IN THE MOUNTAINS
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OR YOUR FAVORITE PLACE
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Use Positive Suggestions
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Music

• Use a beat slower than your heart rate

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Relaxation Exercise
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Lets Review.Do these things at home on your own

• Music
• Breathing
• Tensing and relaxing muscles
• Imagery
• Positive suggestion

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Make it a Habit

• Exercise
• Stress reducing thoughts
• Physical relaxation

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Stress Management Checklist

• Manage your time and organize your things
• Dont spread yourself too thin
• Learn to say no
• Cultivate friends
• Participate in an extracurricular activity
• Do something fun every day

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Stress Management Checklist

• Exercise regularly
• Eat sensibly
• Get enough sleep
• Learn to relax

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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.

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Write 3 intention statements about relaxation
I Intend to . . . . 1. 2. 3. Complete What is
Your Stress Index?
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Success is a Habit

• We establish habits by taking small actions each
  day
• You can establish habits for success

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ExerciseI am successful when I
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ExerciseI am successful when IBehaviors
which interfere with my success
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ExerciseI am successful when IBehaviors
which interfere with my successI would like to
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A PRACTICAL EXAMPLE
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Step 1. State the problem.
I have a chocolate chip cookie eating habit
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Step 2Choose one small behavior at a timeMake
it small
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Changing one small behavior is like making a
ripple on a lake.
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Change one small behavior and you can change your
life.
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I will eat a healthy snack. NOTI will lose
weightorI will never eat cookies
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Step 3State in a positive way the behavior you
wish to accomplish
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EXAMPLEI will eat a healthy snack. instead of
eating cookies.
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Write an intention statement
I intend to eat a healthy snack.
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Step 4Count the behavior
How many cookies do I Eat each day?
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Step 5Picture in your mind the actions you will
take. Visualize your success.
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Step 6Practice
10 days Keep a Log
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Step 7Find a reward for your behavior
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Step 6 What reward will you use?
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10 Habits of Successful College Students

• Attend class.
• Read the textbook.
• Have an educational plan.
• Use college services.
• Get to know the faculty.

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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.

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AssignmentHow to Change a HabitKeep a log for
10 days
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Keys to Success Persistence
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Persistence Will Get You Almost Anything
Eventually

• When is this true?
• When is it not true?

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90 of success is showing up!
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Make a commitment to reach your dreams
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Getting a college degree can be like climbing Mt.
Everest
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How to Climb Mt. Everest

• A small step at a time

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Succeed college one step at a time

• Get started.
• Attend the first class.
• Read the first chapter.
• Start a new study habit.