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42 Cards in this Set
- Front
- Back
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Is fending off procrastination hard? |
no, it doesn't take lots of willpower and is incredibly valuable |
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what are routine habitual responses to work avoidance called? |
"zombie" responses |
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what is the role of "zombie" responses? |
They guide us to think of things that make us feel better in the here and now |
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What is wrong with procrastination? |
Learning is a bit by bit process which needs to take place repetitively over a long period of time for long-term memory. Procrastination erodes at this sustained effort which is necessary to master material. |
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What is the problem with cramming? |
cramming doesn't build solid neural structures necessary for processing the material well |
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How effective would it be to space out the same amount of time spend cramming, on a space repetition approach to learning? |
More effective than cramming for the same total amount of time. |
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The single monumentally keystone bad study habit? |
procrastination ...get it done instead |
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What role does habit play? |
It allows us to go into "zombie" mode and get routine things done without having to take up limited space in our working memory. It saves energy and effort. |
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How is habit useful for study? |
When we harness the power of habit, we are able to automatically do the things that lead to success- the process of studying which eventually results in getting projects done and succeeding on assessments. |
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what are "zombie" responses? |
routine, habitual responses
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how can "zombie" responses work against us? |
They can lead us to switch our attention to things that are pleasant instead of stressful, such as studying to watching tv |
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Does it cost strenuous willpower to avoid procrastination due to habitual avoidance of study? |
Only a little willpower is necessary to overcome the initial cue that activates our old habit of procrastination. Once you get into the material, the feeling of unease goes away. |
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What are the four parts of a habit? |
1. cue 2. routine 3. reward 4. belief |
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what is a habit cue? |
It is something that gets our attention and draws us to doing something habitual |
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what is a habit routine? |
It is our "zombie" choice of action- generally an unthinking response to a habit cue |
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what is a habit reward? |
It is the pleasurable feeling of moving our attention to something we like. This can work against us because the of the immediate reward that procrastination gives compared to the delayed reward we can give ourselves for completing our work goals |
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what is a habit belief? |
It is our continuous narrative we tell ourselves about our abilities to control and direct our habits. These thoughts can motivate or demotivate us to achieve our goals. |
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Is it better to focus on the process or the product? |
don't focus on the product of your studies- this usually brings stress as you worry about getting your work done. Focusing on the process allows you go get into an enjoyable flow which naturally leads to a good product. |
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What to do when distractions arise? |
just let them flow by and continue to put your focus on the process of studying. The distractions will pass when you don't pay attention to them. |
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how to minimize distractions |
seek out a quiet, calm environment |
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what equipment can help avoid distractions? |
noise cancelling headphones |
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should we use willpower to overcome habitual procrastination? |
not generally. Overcoming the initial cue to procrastinate is usually all it takes to move along with focused study. Just maintain your focus. |
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What are the four things a cue consists of? |
1. location 2. time 3. how you feel 4. reactions |
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Will we always recognize when cues get us distracted from our work? |
No, if we are lax on dealing with procrastination, we can slip into it without recognizing that a cue has stolen our attention from our work. |
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What can help prevent procrastination cues? |
brief periods of intensely focused study such as with the pomodoro |
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What can help with feelings of work avoidance? |
Focusing on the process instead of the product, because it is far easier to get into the flow and enjoy your work than it is to dwell on finishing it. |
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How can you find an effective routine? |
Make a plan of what factors of a cue to implement in order to create a positive reaction to studying. A good location and time without distractions can help you towards feeling good about your work and reacting in a motivated way |
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savoring a sense of pride or accomplishment in completing your study process and goals. You can also add a material reward, entertainment, social event, physical activity, or anything you enjoy |
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what happens as you improve in your abilities? |
You enjoy the task more and it becomes easier as you enter flow |
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How can habit beliefs help or harm our study? |
They can be longings for old habits that are less stressful and more enjoyable. Positive study beliefs can be created through a supportive environment. |
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when are good times to journal your study plans? |
Weekly write a brief summary of goals, and daily before the next day write a set of goals for accomplishing the next day |
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Why is it good to list out your tasks? |
Without writing tasks down, your will spend some energy of your working memory trying to process what the daily sequence of your goals are as you are working, which takes away from some of the limited slots in your working memory. |
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Should we limit the number of items on our daily task list and the type of tasks? |
You might want to have about 6 items on your list for the day and mostly tasks that are process oriented. Only put products on the list if they can be completed in the short-term. |
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What else should go on our daily task list? |
reminders can be helpful at the end of the list, such as "focus, fun!" "finish by 5 pm". You might also add some small physical task such as a small cleaning task to help break up your study time. |
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Is it good to study for very long periods and why? |
No, break your study time up into small intense periods and avoid long periods of unhealthy sitting time. |
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Should we just plan when to start study? |
No, plan to start and end at a certain time. This gives you concrete goals. Reward yourself after you put in the time and effort. |
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Is a 5pm finish time for main tasks unrealistic? |
No, many successful academics and students have found they can reasonably stick to that schedule, leaving them leisure time. |
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Is it a drag on study performance to do physical activities? |
It is been shown time after time that healthy leisure time such as exercise and sports creates outperformance compared to people who just study constantly. |
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What is eating your frogs first? |
try to work on the most difficult, least enjoyable thing first in the day, such as right when you wake up. |
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How does the law of serendipity help with study habits. |
The better we get at a subject the more we enjoy it and become more effective and efficient. |
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What function does a journal planner have in our study? |
We can note what works for us, keep track of goals and accomplishments, arrange work into small tasks with corresponding rewards, and savor achievements |
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What are few things that help with creating good habits? |
delay rewards until completing a task or study process, put yourself in an environment without procrastination cues, gain trust in your new system so that you can work hard and then relax without feeling guilty or worrying about performance, have a backup for failures such as when distractions come up |
