Cristina Mogoașe, Ph.D.
cristina.mogoase@ubbcluj.ro
Department of Clinical Psychology and Psychotherapy Babeș-Bolyai University, Cluj-Napoca
Learn how to learn:
developing effective study skills
How does an efficient learner look like?
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Has success (e.g., is appreciated, promoted, has
superior test performance etc.)
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Has the ability to plan, monitor, control,
evaluate his learning
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Seems to learn easier and more efficient
▫ Has superior reading comprehension, study skills, problem-solving skills
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Isn’t overconfident, neither lacks confidence
▫ Attribute success/failure to own study habits & efforts
Why am I not an efficient learner?
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Negative emotions (e.g., depression,
performance anxiety) interfering with learning
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Procrastination
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Don’t know how to study
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Don’t think I can
How to become a better learner:
The ABC of learning
A (Activating event) • Thinking about an upcoming exam B (Beliefs) • I have plenty of time. • I cannot do this (it’s too much, too difficult). • I have no chance… • I cannot stand this course. • I must do it perfectly / I must succeed. • If I fail, I am unworthy. C (Consequences) • Learning (or lack of learning) • Emotions • Fatigue
How to become a better learner:
Learning as a behavior
A (Antecedents) • - Procedural knowledge: do I know how to learn? • Self-efficacy: do I think I can? • Positive expectancies: do I expect success? B (Behavior) • Studying • Procrastination C (Consequences) • Rewards • Punishments • E.g.: • Fatigue, frustration, effort • Positive emotions, temporary reliefProcrastination
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The intentional delay in the initiation or
completion of important tasks to the
point of discomfort
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May be functional or dysfunctional
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When dysfunctional, associated with
deleterious effects on relationships,
mental well-being, and work
Why does procrastination happen?
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Task avoidance
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Perfectionism
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Fear of failure (or success)
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It entails both benefits (on short term; e.g., not
having to face an upsetting task) and costs (on
long term; problems caused by accumulation of
unresolved tasks)
Albert Ellis on procrastination
• “….you foolishly delay, you put it off
and again and again. Because you (stupidly) think, <I’ll do it latter. It will be better and easier if I do it
latter.> Or you think (idiotically!) <I have to do it perfectly or else I am a no good and inadequate person! So I’ll do it latter.”
How does procrastination usually happens…
• Conscious (or unconscious) thoughts like: I must do it perfectly!
▫ “I have not optimally slept and therefore am not in the right state to start smth. That must be done perfectly.”
▫ “I don’t have all the materials, so I cannot start – because I cannot do it perfectly..”
▫ “I cannot stand this course, it will be too hard to study for it!”
• Overwhelming anxiety
• Task avoidance
• Temporary relief: a powerful reinforcement for procrastination
• Self-damnation
▫ “I am so awful that I did not study yet! What’s wrong with me? I am a failure!”
• Unhealthy negative emotions (more anxiety & guilt) that interfere with eventual learning
Stages of procrastination
• False security
▫ This isn’t do for a while. I can relax for now.
• Laziness
▫ Maybe a should get a headstart… Nah!
• Excuses
▫ I am busy right now… Just taking a short break.
• Denial
▫ I still have time… I don’t need sleep…
• Crisis
▫ I’ll never procrastinate agaaaaain!!!!!
How to fight procrastination
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I. Emotions regulation:
▫ Disputing unrealistic/irrational beliefs & replacing them with more realistic ones
I do not have to do it perfectly, and that’s ok.
I’ll do my best to succeed, but I am conscious and can accept there is no guarantee I’ll succeed (I only increase my chances).
There is no perfect time to study.
Learning for this course might be hard, but I can stand it. I can tolerate the hardship and discomfort, and it is highly worthy to do so.
How to fight procrastination
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II. Taking charge of your behavior
▫ Controlling the antecedents & consequences in such a way that promote learning
Identify your behavior antecedents:
What do you usually do instead of learning?
▫ Facebook? Chatting? Going out? Cleaning? Cooking?
Laundry? Calling someone? Emailing someone? Tasks that you feel more comfortable with, should be done, but are not as pressing as studying?
Operationalize your target behavior
What does “learning” means for you? What are you actually expected to do?
Set SMART goals! Break up “learning for this course” in manageable pieces!
How to fight procrastination
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II. Taking charge of your behavior (II)
▫ Controlling the antecedents & consequences in such a way that promote learning
Booster self-efficacy & positive expectations
Envisioning success:
▫ Shazer’s (1988) “miracle question”: ‘suppose that when you go to sleep tonight, a miracle happens and the problem of procrastination is resolved. However, since you were asleep you do not know that the miracle has happened until you wake up tomorrow. What will be the difference that will tell you that the miracle has happened?’ (de Shazer, 1988, p. 78).
Enhance motivation: Acknowledge/remember the benefits of doing the tasks (Why do you want to study?); keep a list of these
How to fight procrastination
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II. Taking charge of your behavior (III)
Plan your study session in such a way that:
It is incompatible with any competitive behavior
It entails some tangible benefits for you on short time
Implement your plan: once you have decided what you will do, do it!
Monitor your progress
Optimize what does not fully work Reward yourself!!!
How to fight procrastination
• How to take charge of your behavior: more practical details (I)
▫ Prepare your behavior in advance:
Go to classes!
Concentrate, listen, take notes, ask questions: actively process the information you receive
Review your notes in 24h after the course, then in 3 days KNOW the exam themes & papers
▫ Control your environment:
Set a regular time to study
Find a workspace/room that you can always associate with study (airy but warm, good light, quiet)
Remove all distractions
Have all the necessary supplies
Organize your desk in such a way that invite (“force”) you to start studying
How to fight procrastination
•
How to take charge of your behavior: more
practical details (II)
▫ Plan your study sessions: set SMART goals
Specific: Operationalize your intensions Measurable: Quantify your progress
Adapted: Don’t push yourself too much Realistic: Put the task into the context
How to fight procrastination
• How to take charge of your behavior: more practical details (III)
▫ How to study:
Begin with the most difficult stuff!
KNOW what you are expected to learn
What are the specific information you look for?
Familiarize yourself with materials & get the “gist” of the topic
How much, what structure, what are the main things you should
know in the end
Pay particular attention to introduction & conclusions; look for
headings, diagram, pictures, emphasized text
Read pieces of information (i.e., specific sections) & make lecture notes (e.g., use highlights), schemes, diagrams etc.
Be sure you understand jargon terms!
Pay special attentions to more difficult part! Re-read them, if
necessary.
How to fight procrastination
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How to take charge of your behavior: more
practical details (IV)
▫ How to study:
Read all the material again
Extract the main ideas from every section You read to understand!
Review what you’ve learnt:
What do I know about the subject already? What is this chapter/section about?
What are the main points / ideas? Do these make sense to me? How am I going to link them with what I have already knew?
Is there anything unclear? What? What am I going to do to clarify it?
How to fight procrastination
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How to take charge of your behavior: more
practical details (V)
▫ How to study:
Come back to it in 24h, then in 3 days
Don’t study more than 90 minutes without break During break, move yourself!
Make a summary of what you’ve achieved, where you are at the moment, and outline where you next need to go
Monitor and evaluate your progress at regular intervals
How to fight procrastination
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Control rewards & punishments associated with
learning!
▫ Reward = anything that follows a behavior and
increase the probability for its future occurrence;
it should be motivationally relevant!
▫ Punishment = anything that follows a behavior and decrease the probability for its future
How to fight procrastination
•
Control rewards & punishments associated with
learning!
▫ How to give you rewards & punishments:
Immediately after the behavior Specific related to that behavior Adequate to the behavior
Summary of
how to take charge of your behavior:
• Identify the behavior(s) that undermining your
learning (operationalize it in specific, observable, concrete terms)
• Check if you know how to study
▫ If you don’t know, what can you do to improve your knowledge?
• Ask yourself how confident you are in succeeding
▫ If you aren’t, what you can do to boost your self-confidence?
• List the benefits associated with it and why you want
to do it
Preparing your exam…
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Start preparing the exam from the very first
course!
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Keep a regular learning schedule
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During exam period (and not only):
▫ Sleep enough
▫ Eat your breakfast
▫ Exercise regularly & drink enough water
▫ Review all the materials; recall information in your own words
▫ Group learning sessions may be useful
▫ Find out all the information you can access about the exam format
Preparing your exam…
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Remember that:
▫ It is natural to be uncomfortable with the unknown & that a certain level of stress is healthy
▫ Your personal value is NOT dependent on your behaviors
▫ Your strong desire of obtaining a certain
performance, even when coupled with serious efforts, does not guarantee you you’ll obtain it
In exam…
• Arrive at the examination hall a few minutes early
• Have bottled water; avoid coffee or tea before exams (they can act as a diuretic and/or over activate you)
• Pay special attention to the routine details (don’t focus on you!)
• Read the subjects through carefully
▫ Read each question thoroughly; check exactly what you are being asked to do
▫ Check it there are any compulsory questions: make sure to answer these first
▫ Check weighting & prioritize subjects
• Never panic:
▫ Subjects should be linked with smth. you have covered in your coursework and you can find the link even it the
In exam…
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Plan your answer before you start
▫ Allow a set amount of time for each question
▫ Begin with the easiest questions – those you know best
Take home message
• You are a human being, learning is one of your actions/behaviors
• Be aware of the emotions that can undermine your goals
▫ Regulate your emotions by fighting unrealistic/irrational thinking
• Identifying antecedents & consequences of your behavior
▫ You should know what to do, how to do it, and believe you’ll be able to do it
▫ You should be aware of the positive outcomes of engaging in a certain behavior (i.e., learning)
• Modify antecedents & consequences to promote learning