Sleep
What are three things to avoid before going to sleep in order to improve quality of sleep?
Caffeine, alcohol, use of electronic devices, overstimulation of senses, sleep deficit
______ is the brain's ability to modify, change, and adapt both structure and function in response to experience and behavior
Neuroplasticity
Studies show that _________ before exams can relieve test anxiety and improve grades.
Journaling
The _______ helps to save hours of cramming, reduces stress, and makes the course material more accessible and easy to understand.
The Study Cycle
___________, refers to a human emotional need for interpersonal relationships, affiliating, connectedness, and being part of a group.
Belongingness
Lack of sleep can lead to an increased risk of what diseases?
Alzheimer’s or Dementia
What are the three stages of memory processing?
Encoding, Storage, Retrieval
This is a very common struggle that college students face before exams.
Test anxiety
______ are developed over time and are performed automatically, and are difficult to break.
Habits
What are the 8 Dimensions of Warrior Wellness?
Emotional, environmental, financial, intellectual, occupational, physical, social, and spiritual
What are the stages of sleep?
Non-REM Sleep and Rapid Eye Movement (REM) Sleep
The limbic system (emotional core) is composed of what two parts and what are their functions?
Amygdala is the emotional peanut and gateway to the pre-frontal cortex; hippocampus stores our short-term memories
What are a few things you should do if panic or anxiety begins during an exam?
- Acknowledge anxiety
- Remind yourself that it is temporary
- Ground yourself
Name three of the six productivity hacks.
Challenging Tasks during Peak Time
Pomodoro
Manageable Lists
Less Phone/PC Browsing
Switching up Study Space
Limit Decision Fatigue
This is the protein created in the brain during and after physical activity.
Brain-derived neurotrophic factor (BDNF) Protein
When is information most susceptible to change or interference before being processed during sleep?
The encoding stage is when information is new and most fragile
Dopamine Receptor loss is one of the signature signs of what disease?
Parkinson’s Disease
What ancient technique helps reduce anxiety and regulate your body’s hormones when you experience anxiety?
Meditation or breathing exercises
List two activities that we identified are short, frequent reviews of material.
Spaced practice
Dual coding
Retrieval practice
Interleaving
_____ is the most effective activity researchers have found to ward off cognitive declines and improve working memory.
Aerobic exercise
How does memory work its way to long-term storage?
1. Goes through the amygdala
2. If we are feeling positive, it will flow through the hippocampus
3. During sleep, it flows into pre-frontal cortex
OTHER FACTS: The hippocampus processes explicit memories for storage in the pre-frontal cortex; and links new sensory input to both memories of the past and knowledge you already have to make new relational memories
The brain has two filters. What are they; how much percentage does each occupy?
Pre-frontal cortex (17%)
Reactive brain (83%)
When students are stressed during exams, they are less able to...
retrieve information from their memory since information is getting trapped in their amygdala.
_________ is a great way to protect your personal time, while also preserving healthy relationships along the way.
Setting Boundaries
What is Maslow's Hierarchy of Needs? (Define in your own terms)
Beginning at the base with physiological needs that must first be satisfied before higher-level safety needs and then psychological needs become active.