Sleep
How many hours of sleep is recommended for young adults?
What is: 7-9 hours
Listening, Translating, Analyzing, and Remembering are the four steps of...
The Four Steps of Note-taking
The process of understanding how you learn is called...
Metacognition
The feeling of worry, nervousness, and/or unease typically about an event or something with an uncertain outcome
Anxiety
Study method that involves setting a timer for 25 minutes, studying until the timer goes off, taking a 5 minute break, and repeating the process four times?
The Pomodoro Method
Common reasons that college students don't get enough sleep?
1. Freedom of choice
2. Delayed/messed up sleep schedules
3. Time demands (too much to do, not enough time)
4. Use of devices (phones, laptops, tablets, etc.)
5. Sleep disorders, mental health conditions, neurodevelopmental disorders
Strategies for effective reading include... (list 3)
1. Seeking out headings and bolded/italicized words
2. Looking for abstracts and chapter summaries
3. Skimming
Visual, linguistic, motor, and semantic are four categories of this memory-making process:
Encoding
The process of being fully present in the moment, suspended from judgement or correction, and starting with a simple awareness of one's body and thoughts is called...
Mindfulness
What is the Success Formula?
Study two hours per credit hour of the course every week:
3 credits x 2 hours = 6 hours for the one course!
Tips to help get better sleep?
1. Budgeting sleep into your daily schedule
2. Consistent pre-bed routine
3. Avoid caffeine and energy drinks in the afternoons and evenings
4. Stay off devices for at least 30 min before bed, and put them on silent/DND
5. Set up a good sleep environment (comfy pillows, cool and dark room, etc.)
6. Play some white noise, soft music, or a sleep podcast
Being attentive, asking open-ended questions, asking probing questions, seeking clarification, paraphrasing, being aware of and reflecting feelings, and summarizing are key skills of what?
Active listening
Lack of this activity can interfere with memory and focus
Lack of sleep
Examples of mindfulness practices include... (list 3)
1. Box breathing
2. Grounding (like 5-4-3-2-1)
3. Guided meditation
The amount of control one believes they have in their lives is called...
Benefits of getting enough sleep include...
1. Increased attention, memory, and analytical thought
2. Bodies heal during sleep
3. Lowers stress levels
The four methods of note-taking we discussed in class are:
1. Outline method
2. Mind mapping
3. Cornell notes
4. Writing on the slides
This type of memory occurs in your conscious mind and involves remembering commonly-used information, like your phone number, UBID, etc.
Working memory
Forgetfulness, risky behaviors, elevated blood pressure, headache, irritability, and withdrawal are examples of what?
Negative reactions to stress
The difference between the actual amount of time something takes divided by the amount of time you estimated it would take is called...
Fudge Ratio
Describe the 10-3-2-1-0 rule
10 hours before bed: No more caffeine
3 hours: No more food or alcohol
2 hours: No more work
1 hour: No more screen time
0: The number of times you'll need to hit snooze in the AM
List the 5 Rs of taking notes:
Record, Reduce, Recite, Reflect, and Review
This type of memory is the shortest, in which information input is either encoded into memory or discarded as non-essential.
Sensory memory
What are some coping techniques for stress and anxiety we talked about last week with Melissa from Health Promotions (list 3):
1. Time management
2. Setting and holding boundaries
3. Deep breathing
4. Meditation/mindfulness
5. Exercise/mindful movement
6. Sleep
The author of our textbook, 10 Steps to Earning Awesome Grades
Thomas Frank