Scholarly Advice for Academic Mastery
A collection of insights and advice from some of the most successful university, graduate, and professional students and scholars.
Topic: Sleep/Relax
For many people, college is a challenging experience as they try to juggle working full time along with their academics. Through my own experiences and in observing others, I have come to the conclusion that what helped get me through school were the small moments. As anyone who juggles a full load of courses along with 40 hour work weeks can attest to, there is very little time for big moments. By big moments I mean going out all night with friends, heading to the gym to work out, or even just going out for coffee. When opportunities arise for moments like these of course I would encourage anyone to take them. But the reality is they do not often for those students who are committed to both work and his or her academics. So I say, embrace the small moments. When living in the dorms this for me was meal time with my roommate or someone on my floor. It was the first snow of the year and just standing outside and watching it fall for a few minutes. It was late night study sessions (but know who you can and cannot study with) at the local diner with the really bad coffee. It was dancing goofy while folding laundry, and spreading post it note reminders on the alarm clock so I would not hit snooze. It was being social with co-workers who at times felt like my only friends. But most importantly, it was taking a minute here or there to take a deep breath. A really deep one. And remind myself that I could do it. So if anything, in the crazy chaotic episodes of the full-time student/full-time worker, always stop to breathe.
Steven Kitowski
Master of Arts in Bilingual/ESL Literacy Education
Northern Illinois University
Break up the monotony of studying. - Take a 15 to 20 minute break every two hours or so to break up the monotony. Your brain will become less and less responsive if you stare at paper for hours on end. Do something refreshing. Take a bathroom break. Go for a walk. Get some coffee. Play a computer game for a few minutes. Do something that doesn't require your brain to be overly focused.
Matt Sellers
Master of Animal Science
Texas Tech University
I have two words of scholarly advice for academic mastery: (1) priority; and (2) balance. One does become wiser with age, and looking back on my academic career, there are some things I know now that I wish I'd known then. I would like to begin with priority. While I was an undergraduate student, I allowed myself to become distracted with social influences and began to lose focus of my goal of academic success. At the time, the sorority and fraternity parties seemed more important than reading the biology text, but in retrospect, the bed for my future was being laid out right there in undergraduate college. Decisions that I made at that time, whether to study or go to the Greek party, would affect my future career, income, success, and status. By choosing the Greek parties over the Greek literature, I caused myself an unnecessary diversion off my path to success. Now in my thirties, and no longer in my twenties, I understand the implications that being successful in academia has on income and status. Now, I refrain from the alcohol, focus on my studies, earn scholarships, earn higher degrees, and seek a higher professional assignment. Now, I look back, remembering the students that I partied with, and realizing I only keep in touch with them on random occasions. It was not worth sacrificing my future or shortchanging my future for the immediate gratification.
Following
priority is balance. One cannot study all the time or work all the time. You
must make time for fun. Actually, taking a break and balancing fun with work
or study will cause you to be more productive. First, place the priority on
studying, set goals, including time commitments, but also reward yourself.
Make time for breaks, relaxation and fun. Prioritize what is important to
you. Think to yourself about the important people in your life. Think to
yourself how you would feel if you earned the PhD, but lost that loved one
in the process. To me, the PhD would be worthless. There, you have your
priorities set. Make time for the important people in your life first, make
sure those people know they are valued by you, and then, set aside your time
to study. Then, you can imagine your important people by your side,
congratulating you when you graduate and celebrating with you.
I hope this helps. Your past sorority girl; present doctoral student.
Robin Dianna Evans Matutina
Medical University of South Carolina
One thing that helps me be successful in the classroom is the time that I spend outdoors. I spend 2 hours a day commuting to school, four hours in a classroom, and four hours doing assignments on any average day. I cherish the time in between that I spend with my family and I love my sleep time as well! However, even my family knows that I need that "ME" time in order to be a successful student, mother, and wife! I strive for 30 to 45 minutes of activity on most days of the week. I love to run and ride my bike. Being outside with nature and having time to reflect on my day gives me energy and helps keep me healthy. In a world where everything, including school, moves at such a fast pace, I make a point to have time a few minutes a day doing what I love to do! When I return home after a run or a bike ride, I am energized and ready to tackle the tasks at hand. While most college campuses offer a workout facility, a fancy gym is not absolutely necessary in order to get a quality workout! As a student I spend lots of time reading, writing and forcing my brain to focus on what I have to learn. I enjoy learning, but I have found that by giving my brain a much needed break during the day, I am even more successful in the classroom. I try to make appropriate food choices and always eat breakfast. You can't concentrate in the classroom if you are preoccupied with hunger! The next time you feel stressed out and overloaded with school work, try taking a break! Go for a 30 minute brisk walk, get some air, and love the sunshine! When you return, your mind will be refreshed and your body will love you for it!
Amanda Carter Rorrer
University of North Carolina
Resting ~ Make sure you get some sleep. If you are a procrastinator and wait until the night before to cram for a test, keep in mind that research shows that an extra hour of sleep is just as advantageous as an extra hour of cram-studying. Sometimes you will have to force yourself to make time for sleep, but "rest" assured, it is one of the single most important study habits that you can form. Without adequate sleep you will not be able to focus and that precious GPA that you are trying so earnestly to protect will be in jeopardy.
Jonathon Fields
PhD, Educational Leadership
East Tennessee State University
Pulling an all-nighter to study for an exam is rarely justified and can usually be avoided with proper planning. A good night's rest will ensure the brain is in its optimal state for recalling memorized information and for computational tasks. Also, one should take breaks at regular hourly intervals to prevent study-fatigue; a simple 10-minute stroll around the library can be enough to rejuvenate the brain for further studying. Lastly, study groups can be particularly helpful in collaborating several points-of-view about a single subject.
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Jeffrey Gibson Master of Science in Electrical Engineering University of West Florida
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All-nighters are not always a good thing. - After the first exam in
any class, you should have a pretty good idea of how thorough that professor
is when it comes to exam material. Start studying a week and a half or two
weeks before the exam. Start with small doses of two to three hours and
build up to ten hour long days if you need to. Cramming the night before
does nothing but make you extraordinarily tired before the exam. If you
study all week, you shouldn't need much more than a refresher the night
before the exam.
Matt Sellers
Master of Animal Science
Texas Tech University
Take some time to clear your mind before taking a test. For a long time I thought I had to "cram" as much information into my mind as I could before sitting for a test. Sometimes this would happen right up to walking into the classroom, and sometimes the very moments before the Professor actually handed out the test! It took me years to realize that this wasn't helping any. The truth was, I knew everything I was going to know hours before taking the test, provided I had prepared accordingly. Much more important for me today is taking the critical hour before test time to clear my mind and focus on more important things in life. Many times I was so situated that I could walk to class and admire the beautiful day. Also helpful is to participate in deep breathing exercises. This would calm my nerves and any anxiety that might be looming. Most importantly, always remember that a test is just a test. It is not the determinant of who you are, or what you are capable of in life. Have confidence in yourself. Intend to do well, and you will.
Michael McCormick
Masters in Rehabilitation Counseling
University of North Texas
Have fun - however you can and want. College is the only time in your life when you'll have so much free time (even in the middle of the week!) to do what you like. Study, but don't neglect the benefits of being happy and relaxed on your memories, your education, and your future.
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Alex Harris Harvard University
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Before entering college, the thought of going to bed past 11:00 on a school night was scandalous. I prided myself on my strong work ethic and effective time management. After a few months of college, I had come to the point where I had often HEARD about all-nighters, but viewed them as something that happened to "other people." Lazy people who couldn't handle the freedom of college and made poor life choices. But as the year wore on and I saw many of my most responsible, studious friends sacrificing entire nights of sleep to write last-minute papers, a sick sense of curiosity overcame me, in the same way a child is envious of a friend who gets braces or breaks an ankle. I also began to see the all-nighter as one of those college traditions that one ought to experience in order to heighten one's sense of solidarity with one's peers- a right of passage, or an initiation, or a battle scar you wear with pride when you say, "Oh, do I seem out of it today? I'm sorry... I just PULLED AN ALL-NIGHTER!" or "Well, I'm gonna make it an early night tonight... because last night, I PULLED AN ALL-NIGHTER!"
Those who had actually experienced all-nighters told me I was crazy. "Nobody purposely tries to pull an all-nighter for the "experience"!" was the response I got. Yet still I felt that I was missing out on something. This change came around the same time that I decided I "worked better under the stress of waiting til the last minute" and "did my best thinking at night," which, as any college student can tell you, are the factual equivalents of "I drive BETTER when I'm drunk!" as far as feel-good justifications go. One afternoon found me lolling around idly with a deadline for an International Relations paper- 2,000 words- hanging over my head. The fact that I had let this moment come- the dreaded "night before"- meant that I had sealed my fate weeks ago. And so the count-down began. I was off to a positive start, since it was before my usual bedtime of "whenever my eyes failed to remain open." I typed and typed in a rather uneventful, nondescript kind of way until the I hit the wall. What wall, you ask? To this day, I do not have an answer. Whatever it was, it involved lots of jumping up from my chair, fruitlessly searching for a more comfortable position. But my position was not the problem. I was restless because I was panicking and exhausted. Though had you come up to me at that point and mentioned it, you would have lost an eye. I valiantly worked through my self-imposed anguish, trying to keep my mind on the task at hand by blasting up-beat pop music I would never have listened to had I been in a right set of mind, and eating sugary snacks like they were... well... sugary snacks. Do I NEED an excuse? I was TIRED, OK? And tired I remained, until about 5:30 am, when the giggles of my fellow all-nighter-pulling dormmates were becoming less comforting (at least I'm not suffering alone) and more irritating, in that kind of "grounds for murder" kind of way.
At this point, I was so jumpy I was wondering when the gym opened. The sun was beginning to rise. It was mocking me, I just knew it. "Well, look at me, I'm the sun, just rising from a long, restful night of sleep so I can shine brightly over the world today!" I was not amused. My essay was by now about a thousand words over the limit and contained phrases like "And because of the neoconservative of this article, one can surmise that the war in Iraq was, to a large degree, the author argues on page 61." I decided that the best course of action was to have a quick lie-down, for only a few minutes, and then resume my work. Six and a half hours later, I woke up feverish and with three hours left to complete my paper. I'm not quite sure what happened within those three hours, but before I knew it (literally, since my mental function had hit a low point by then), I had a conclusion. In the loosest sense of the word, since I am told that a conclusion traditionally ties together the points made in the paper and applies them to a broader context. Or something. In any case, something that I would, if put to a bet, say that I lacked. But I washed my hands of that mess and turned it in.
I got a B+; the ideas were good, just "not clearly articulated." No, really? Now, why on Earth could that be? I wondered. In the end, I got a respectable A- in the class, and all was right with the world. I took away many valuable learnings with me, all of which I will now share with you since you sat through my tale, or knew which parts to skim. Firstly, it was horrible. Absolutely horrible. The bragging rights- "I'm strong and resilient enough to write a paper the night before it's due"- never came, because I was far more likely to bite someone's head off in a rather undignified way than engage in a civil conversation. I quarantined myself from humanity until I had gotten some sleep. Secondly, I learned that it works- you may not get the A, but if you have to chose between a B+ and an F, you WILL suck it up and stay awake. Thirdly, this will NOT teach you to manage your time better- I pulled at least two more all-nighters since then.
There are times when you have no other choice, no matter how well you plan your time. For those unfortunate occurrences, here is what you do:
(1) Stock up on the coffee. I was too lazy to leave my room for some, but it is a wise investment, and you at least know that coffee comes from a plant, as opposed to energy drinks and caffeine pills, which come from... well, you don't know where exactly they come from, do you? Coffee is also a great appetite suppressant, so you won't go through a bar of chocolate and 3 chocolate pudding cups like yours truly.
(2) Do not go for quantity. Yes, you have a word range to shoot for when you write an essay, but if you are like me, you can find a way to reach the maximum in the conclusion alone. Just get your main points out and insert fillers later. They may not be stylistically brilliant or even coherent. but you're not exactly aiming high at this point.
(3) You WILL make yourself sick. Happens to everyone, in one way or another. I always end up with a sore throat. I recommend stocking up on that spray that numbs your throat. It works wonders.
(4) Recover. Pick which classes you can skip that day (Who you can get decent notes from, which lectures are Podcasted, etc) and SLEEP.
(5) Once you are back to your old self, you can finally see this as a positive experience, something you share with your peers and pulls tighter the bonds of community and camaraderie in the great halls of academia. Next time someone you get in line for coffee in front of someone sporting extreme under-eye circles and a searing death glare, just smile knowingly to convey to him that you understand his pain. Then duck as he tries to take you out for getting between him and his caffeine.
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Isabella Maria Janusz International Relations Georgetown University |
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Take care of your body. Your
body houses your brain. When your body is healthy, your brain is healthy.
When your brain is healthy, your academic life goes well.
We all know this. It makes good sense. Yet the more you delve into academia,
the more you'll find people who are experts at making excuses about why they
don't have enough time for it.
Do any of these statements sound familiar?
1) There are nights when it's impossible to get eight hours of sleep. I just
have too much work to do.
2) I often have to eat on the go, and sometimes it's just a bag of chips. I
don't always have a full hour just to sit and eat lunch.
3) I like being physically active, but spending time at the gym (or at the
park or on a yoga mat) every day is just not going to happen.
4) Spending time in "stress-reducing" activities like meditation or Tai chi
just make me feel like I'm wasting my time when I could be doing work.
Besides, I'd rather have a few drinks with my friends to get my mind off my
stress.
5) Sometimes it's inevitable. A deadline creeps up on me and I have to spend
most of the night working on a paper. I'm wrecked the next day, but my body
gets back to its usual pattern soon enough.
The odds are pretty good that a few of these statements apply to you.
Here's my situation. I got straight A's last year. I had a full course load,
an assistantship, a part-time job, and a social life. I don't have a
particularly brilliant I.Q.: I work hard. But I don't identify with any of
the five statements above.
This is my advice to you.
1) Learn to say no. Example: I always arrange my schedule so that I have a
full hour for lunch every day at noon, no exceptions. If someone tries to
fill that hour, even if it's a professor, I say, "Sorry, that's my lunch
time."
2) Learn to sleep. You may need to relearn the entire process in order to
break old habits. On weekdays, you'll need to go to bed and wake up at the
SAME TIME every day. The best way to do this is to set an alarm for bedtime.
That's right - an alarm for going to sleep AND for waking up. Take 20
minutes after your alarm goes off to physically and mentally pack away all
of your daily tasks. Know that they will be there in the morning. Here's the
hardest part - if a friend asks you to go out, you might actually have to
decline. (Don't worry, there's still the weekend.)
3) If you're going to procrastinate, at least be realistic about it. If you
don't follow this advice, the above ideas on eating and sleeping will never
work for you. Example: You are assigned three weeks to complete a 5-page
paper. You know it takes you about an hour per page, plus some extra time
for research. Wait until four days before the due date to begin, but make
sure you spend two hours each day. You must be done with your two hours
before your bedtime alarm goes off. This way you can sleep AND
procrastinate. (If you actually start your paper three weeks before it's
due, more power to you. You can treat yourself to some extra sleep.)
4) Find an activity (that doesn't involve drinking) that takes your mind off
school. I personally love yoga, meditation, and weight-lifting. Spend part
of your day in a mindfulness activity, and part of your day being physically
active. (If at all possible, save the purely social activities for the
weekend.) But if you ever have to choose between the cardio machine and
sleep, ALWAYS choose sleep. Sleep makes everything else possible.
5) Be strong. You've made it this far, so keep it going. Breaking habits and
beginning new ones might be the hardest task you'll face during your career
as a student. But if you can do it and stick with it, everything else will
be easy.
Lauren Marie Hayworth
Master of Arts in Music Performance
Appalachian State University
I attended a Christian university for my undergrad degree. In the very first week of school my freshman year, a professor told our class, “Take a Sabbath every week. It doesn’t have to be Sunday, but pick a day every week and do NO school work on that day. I know your lives will get busy and you’ll feel like you’re drowning beneath your workload. But I still encourage you to take a day of rest every week.” He promised us that we’d actually do better in our classes and we’d feel better, too.
In the Bible, of course, God arranged a seven day week – six days were for working, but the seventh day was reserved as a day of rest. The Sabbath. Whether you esteem the Bible or not, the benefits of rest in a person’s life are evident. Rest helps you clear your mind and stay focused. It gives you a fresh perspective on something you’ve been working on for a long time. It reduces stress and improves memory and attitude. A person who does not get enough rest is more susceptible to illness.
My professor’s advice has
stayed with me throughout the years. In college, I usually put aside the
books on Fridays. I could go out and do something fun on a Friday night
without feeling guilt that I should be studying. I hadn’t expected a college
professor to tell us to take a break from the books. And not just a break –
a whole day each week without school work.
Now, as a teacher, I make it a practice to do no school work on Sundays. No
planning, no gathering materials, no grading. I just enjoy the day and
return to school on Monday, energized for the week and ready to get back
into the routine.
Taking a “sabbath” each week helped me immensely throughout school. And I still practice it today as a way to thrive amidst the busyness of life.
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Carissa K. Goodlet Master of Educational Administration Youngstown State University
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This is coming from a guy who woke up for practice every morning at 5 AM, but get some sleep. The biggest reason for students skipping a class, would be sleeping through alarms or just being too tired to go. In my first semester, I remember being so tired that I fell asleep during a lecture given by the Chancellor of the University. He was giving a lecture to 12 of us! Needless to say, I could have used a little more time with my head on the pillow.
Ryan Bowers
Chemical Engineering
Washington University in St. Louis
Have you ever gotten the
feeling that you can not think or study anymore? When was the last time that
you did something for yourself? Chances are that you are in need of a much
needed break. There is no wrong way to relax. Do what you find helps you the
most. Personally I find that prayer and meditation helps me the most when I
have been working non-stop either on school work or at my part-time job.
Other strategies to relax include, but are not limited to: getting exercise,
talking to a friend, using imagery techniques, or deep breathing exercises.
After taking a break, you will be better able to concentrate on what you
want to get done. You will also find that you can achieve more once you walk
away from something and then come back to it.
You'll be glad you did!
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Sean Michael Kenney Master of Science in Mental Health Counseling University of Massachusetts-Boston
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Studying:
In my experience, I am always most productive when I arrive to study focused
and with an open mind. If you begin feeling tired, you will most likely be
unproductive and inefficient. ...not to mention unable to retain anything!
So whether it means taking the time for a quick jog or allowing yourself
20-30 minutes to nap before getting down to business, make the time and do
it for yourself! You'll regain those minutes in the long run with a
rejuvenated energy and clear mind.
| Emily Zimmerman Graduate- Nurse Anesthesia Southern Illinois University
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Growing up in a Christian family, Sundays and church were always an important part of our lives. More than church, though, we were taught that Sunday was a day of rest, a time for physical and spiritual renewal of the mind and body. This had several implications in our lives, but one of the most important, I believe, was the "no homework on Sundays" rule. I use "rule" in this context, very lightly. Doing homework on Sundays was not something that we would have gotten in trouble for--it was simply a way for my parents to be sure that we could enjoy at least one day of little or no work. As I grew older and my faith and lifestyle became my own, I decided to keep up the habit. I know without a doubt that taking that day of rest benefited and still does benefit me in many ways. For one thing, it helps me focus on the work at hand, because I have a clear goal and reward in sight: get my work done, and I have a whole day to rest and relax and to do whatever I want to do. Also, because I do not have the pressure of upcoming work that day, I can attend church and truly be spiritually renewed. In addition, I renew my physical energy by taking a really long nap in the afternoon, and I renew my mental and emotional energies by watching a movie or spending time with friends or catching up with people on the phone. It is such a great feeling to wake up on Monday morning, having been refreshed the day before and to know that no matter what I will face during the week, it is going to be okay because I truly rested over the weekend. No matter what faith you are or what you believe or don't believe, this principle holds true. We are not robots or machines that can keep working non-stop. We need to renew our resources and step back from our work for at least one day. I know that my faith and this practice has been a huge part of my academic success. I hope that you will give it a try!
| Laura Bateman PhD., Voice Performance University of Northern Colorado
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Take a Physical Education class. In times of
stress, it will be a healthy outlet; in times of the blues, it will make
your body release endorphins and serotonin and all those feel-good
chemicals, and you will smile; in times of loneliness or homesickness, it
will be a good excuse to socialize in a relaxed environment. You might even
learn something cool.
In my freshman year, I took a swing dance class, and it was one of the best
decisions I made that whole year. There I was introduced to dancing, which
is now one of my staples in life, and it was the highlight of my week in
those times when midterms were taking over everything. If it weren't for
dancing, I think I would not have survived second semester, which was a
whirlwind of financial, academic and romantic disaster. Today, I am a dance
TA (swing, latin, ballroom), and I either dance or teach every day of the
week because I love it so much, and I have made many friends from it and
have had many laughs because of it.
So take a PE class and play some tennis or do some archery! In my biased
opinion, though, everyone should take Intro to Swing.
| Qi (Jade) Wu Cornell University |
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Balancing your social and academic agenda will be one of the toughest challenges at school. I've noticed that many people tend to sway toward one direction: giving up their social life for their academic success or giving up their academics for a good time. However, as a college student, you're there to enjoy both. While the work load may be tough, challenging and more than you can handle (so it seems), in the midst of your work load, don't forget to have fun. I like to get away from my studies at times and take my mind completely off of it. You'll find that you and your friends will also enjoy the time more if you do so. I find that after such a break, I feel refreshed and more motivated to do my work. Also, if I'm stuck, sitting there a few extra hours always felt like a waste of time. No matter how much I stare at the computer screen, the answer isn't going to miraculously come to me. So in these times, step back and return when you feel is appropriate. Oftentimes, you'll find that the answers can be found through your life and events that happen in it. Remember that while having too much fun in the social arena will get you into academic trouble, studying too much can also be a bad thing. The best thing is to find that balance that allows you to be able to excel both as a student and as a person.
Hannah Lee Carnegie
Mellon University
I have heard my professors say repeatedly that college students have been called the most “sleep deprived” people in our country. I have asked many of my fellow students how much sleep they get while they are in the masters program. Most of the answers were less than 6 hours a night. According to the Roanoke Times, college students are not receiving enough sleep. College students should be receiving 9 hours of sleep per night. Studying all night and cramming for exams can hurt you more than it can help you. I also learned by listening to other college students that playing video games and socializing keeps them up late at night. I also heard many students say that staying up partying is better than sleeping.
Remember that sleep is the time your brain consolidates what you learned. When you sleep for just a few hours, you are not allowing your brain to process information. Getting 9 hours of sleep, a night will help your brain work efficiently and you will feel better the next day. So make sleep a priority and set up a routine. So manage your sleep, you will be glad you did and so will your grades.
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Brooke Alston Jennings Master of Science in Social Work Radford University
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Part of succeeding in college is maintaining
a balance between work and play. And when students are not attending class
or studying for exams, they can find relief in a plethora of free activities
and entertainment provided by their college.
Historically, the biggest attraction for students are school athletics.
Whether it's a NCAA Division I football team or a private university's field
hockey team, students can support their university and cheer on their
school's team for little or no cost.
Most colleges' art and drama departments provide art displays, music
recitals, and theatrical plays that are free to students. These events also
allow for a student to expand his/her scope and breadth of knowledge,
particularly for an engineering major like myself.
Most colleges have a club designated for providing students with regular
activities, free of charge. These activities can range from watching movies
to Twister competitions to learning to cook a special dish.
Intramural sports are also a great way to enjoy your time at college. Bigger
universities offer almost any sport you can think of, from walleyball to
fencing. And intramurals are a great way to stay in shape and meet new
friends, too.
With all these free activities, the only challenge left for a student is to
find time for class, studying, and the occasional night's sleep.
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Jeffrey Gibson Master of Science in Electrical Engineering University of West Florida
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Remembering to sleep and relax is key to succeeding in college. As easy as it might seem to procrastinate studying for a test and then pulling an "all-nighter," don't do it! This is especially true if you are in your classes required for your major, you will need to remember that material for the rest of your life! Most likely, you will not remember it long term if you simply crammed it in an all night session. It is much easier to study the notes or chapters right after class that day. Therefore, when test day comes, you already know most of the material and should have little left to study. On top of that, you have reduced your stress. This also helps to ensure that every night you will have plenty of sleep--even on test nights! Remember during the test to relax and breathe. Skip questions you are unsure of and go back to them later. Most likely, the answer will come to you because it is stored in your long term memory, not your "all-nighter" memory.
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Kristen Harris University of Tennessee
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Not all coping mechanisms are created equal. It took me the better part of my first year of college to figure out why I was finding college so much more challenging to manage. What it was that I'd stopped doing since high school? For me, it turned out that I'd given up most of my physical activity, especially my favorite social forms of exercise. It wasn't that I wasn't getting outside ever, but that I WAS running less often and almost always alone. There are lots of different ways of letting off steam, some (much) healthier than others. For example, I found that working an extra job off-campus helped me manage my worrying about academics. Tutoring at a local school and working for a state conservationist organization made it impossible for me to think about school all the time. In addition to helping me clear my head, both activities helped me avoid loans and afford some elusive undergraduate luxuries (pizza, new cleats, etc). Of course, not every one needs to be distracted, but everyone needs to have a way to respond to stress. In doing so, however, if you can find a way to still be productive, you'll cut down on things which are adding to your stress. Some people find hands-on work, like bike repair or cooking, especially therapeutic. Others find music or art helpful. It really doesn't matter what you do to relax, but if it's something that enhances your résumé (or your life) in a full, tangible way, it beats almost every video game habit. I love watching sports (on TV or live), and I played plenty of video games near the end of college, but at the end of the day, that stuff gave me equal "relaxation return" as a game of Ultimate Frisbee, and it did much less for me.
Conor Williams
PhD, Government (Political Theory)
Georgetown University
Concerning the topic effective study techniques, there are several therapeutic things that a student can do to purify his or her mind while studying. Whenever I am studying or doing course work at home, I enjoy listening to some nice music that doesn't distract me from reading or writing (usually new age or smooth jazz). I also like to have candles lit or incense burning around my apartment to purify my olfactory senses. I am a firm believer in keeping my mind on an "even keel" while studying because being in a relaxed state of mind induces clear thought patterns, in my opinion. It is also important to keep your body physically relaxed by making sure you are not hungry or tired while studying; try to eat before sitting down to hit the books as well. It is incumbent on each student to find effective techniques for studying, but I hope that these previously mentioned suggestions can help other students with their study sessions.
Jonathan Todd Wigle
East Tennessee State University
The best advice I can give is to set a sleep pattern and stick to it. Throughout my life, I have always woken up around 8am, even on the weekends. I had a friend who had an older brother whom she said was the same way--until he went to college. There, she said his sleep pattern became completely screwed up: waking up at 12pm after being awake until 3am working on homework. I vowed for this never to happen to me. Now entering my fourth year of college, I have stuck to a weeknight schedule of finishing my work by 10:30 pm, and waking up at 8am the following day. Each day I am well-rested, and feel good about myself for keeping a mostly strict sleep schedule. I know that it benefits my health in the short and long-run, and would urge other young people to set up a sleep schedule as well. So many people I know are up until all odd hours of the morning working on homework, and drink 3 coffee's in the morning just to get through class. I feel good that I have been able to be consistent in this manner, and hope that other college students see the value in getting enough sleep!
Lindsay Schattenstein
Cornell University
Working Smarter Not Harder:
Sleep and Diet in the Face of Academic Stressors
It sounds absurdly elementary.
Eat a healthy diet. Get at least 8 hours of sleep each night. As simple and
incredibly important as these lifestyle factors are, I have been repeatedly
astonished by the prevalence of poor eating and sleeping habits among highly
motivated and serious undergraduate students, particularly when confronted
by academic stressors.
When pursuing a rigorous academic regimen, it’s easy to convince yourself
that you lack the time or money to maintain a healthy diet. It’s also
tempting at times to pull the ever notorious, “all-nighter,” in which a good
night’s sleep is forfeited for eye-straining exam cram sessions. And
finally, who has time for exercise when you have four examinations and a
presentation next week?
It wasn’t until my senior year of undergrad that I realized just how
pervasive this problem truly was. I was a student instructor for the BIO
190, CHE 195, and CHE 197 courses my junior and senior year, which are
workshop/problem-solving courses designed to accompany introductory biology
and chemistry courses at UK. After meeting and talking with several hundred
students, I found that a significant number of students were eating very
poorly and pulling all-nighters the night before examinations (and some on a
routine basis).
The rationale behind such habits is that they enhance time efficiency or
provide some sort of academic edge. The reality, of course, is that these
habits are entirely counterproductive. When students maintain substandard
diets, they deprive their bodies of the raw materials needed in order to
adequately sustain themselves. As a result, more energy resources are used
to compensate for nutritional deficiencies that could otherwise be used to
efficiently process information and assimilate knowledge. A poor diet can
also predispose individuals to illness, which is certainly undesirable in
the face of exams, quizzes, and term papers. It is thus worth the time and
energy to invest in a healthy diet where you are much more likely to study
efficiently and handle the academic challenges ahead.
The notion that eating healthy is expensive is also false, in fact
the opposite seems more likely the case. Eating at the local burger joint
(or often worse, campus dining) is frequently of poor nutritional value,
quite expensive, and can involve your food being prepared in unsanitary
conditions. Buying and preparing healthy, simple meals will save you money
and maintain your health. Routinely drink water with meals instead of the
soft drink, and try replacing the greasy fries with a salad. If your class
schedule is such that cooking and preparation of meals is not possible,
prepare your lunch the night before and bring it with you to campus. You can
either pack a lunchbox with ice-packs or bring non-perishable items in a
grocery bag or in your backpack. This way you are eating healthy while
simultaneously saving time and money.
The all-nighter is a concept I can’t seem to wrap my head around. Students
stay up all night feverishly cramming for exams, only to find themselves
snoozing in class or at work the next day. Furthermore, their sleep cycle in
relation to day/night becomes skewed, and they may have trouble sleeping
during the nights that follow. All-nighters the night before an examination
are even worse. Students performing pre-exam all nighters are considerably
more likely to forget both the information they crammed as well as
previously assimilated test knowledge. They are thus better off simply
approaching the examination somewhat unprepared but with a fully functional
brain, than they would be if they had studied all night but have a brain
functioning at much less than 100%.
In summary, the importance of effective eating and sleeping habits is often underestimated by serious and highly motivated undergraduate students. Although it seems overly simplistic, mastering these crucial life processes will have a tremendous positive impact on both your academic performance as well as your long term health.
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Edward Matin Kobraei University of Kentucky College of Medicine
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Stress Management:
College stress is inevitable, but there are ways to reduce it. Life is full
of stressors, both good and bad, and at times you feel like you might not
make it through something. Here are some helpful suggestions that I found to
help me through difficult times in college.
1. Make sure you are getting plenty of rest. This is not as easy as it
sounds, especially if you are working part time and trying hard to maintain
a social life as well. Your body will break down eventually in one way or
another if you are not getting adequate rest. Try to get atleast 6-8 hours
of sleep per night. If that's not possible, then try to fit in a nap in your
day somewhere even if it's just a 20 minute power nap.
2. Drink plenty of water and try to eat healthy balanced meals. Also, try
not to over eat in stressful times, as this just makes you feel lethargic.
3. Hangovers are not helpful when you have added stress in your life, so
limit your amount of alcohol intake.
4. Prioritize and make lists. Some things are more important than others,
write them down and check mark the off when you accomplish what you set out
to do for that day. You don't need to try to do everything in one day, but
do something to get started even if it's just walking to the library and
printing out a list of possible sources for a paper.
5. Exercise is a great way to reduce stress, especially if you are used to
being active. If you are not regularly active, then take it slow. You may
want to try some simple stretching and basic to start. If you are already
physically fit, don't stop now. Pick your favorite exercise activity and
keep it up. You'll probably find you have more energy when you are
exercising regularly.
6. Deep breathing can help when you really feel tense. Breathe in slowly and
exhale slowly. If you can lay on the floor and do this, even better. You can
also tense each muscle in the body starting with your facial muscles and
work ing your way all the way down to your toes while breathing in and
relaesing the muscle while exhaling. I would suggest to close your eyes
while doing this and picture a beach or something that is relaxing to you.
You may want to play some soft music as well.
7. Do waht works for you. If you can't implement all of these techniques,
then do what you think is best for you personally. You know your self better
than anyone else, so do what has worked for you in the past. Just remember
that stressful times will come and go, and it's important to learn how to
handle them.
8.. Take some time every day to do something you enjoy. Meet a freind for
coffee, or sit in your pajammas and watch t.v. to unwind. Make sure you have
something to look forward to everyday!
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Danae Colvin Masters of Science in Counseling Missouri State University
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Three meals a day and 7-9
hours of sleep. Life before college was rather simple since you had your
parents to nag you and make sure that you ate your meals and had a good
nights rest. In college, it is extremely easy to skip your meals or to have
them at awkward hours and miss that good night's rest. A lot of my friends
pull all-nighters only to find themselves less productive and useless the
next day. Also, I have a lot of friends that pull all-nighters and end up
missing the class that they pulled the all-nighter for in the first place.
Then, in a few weeks, they find themselves in their beds with a high fever
or a cold.
Keeping yourself healthy is
essential and in college no one else will be looking out for you. While
independence is fun, independence also brings in a list of responsibilities.
When you're healthy, you'll feel more prepared for what life throws at you.
You'll be more alert and able to work better in turn you'll get better
grades.
Hannah Lee
Carnegie Mellon University
If there is one single secret to success in college, academic or otherwise, it would be "sleep." I know, college culture is very much all-nighter-with-coffee-oriented, and I've been there too--I probably spent half of my meal plan flex dollars on coffee first semester. But no amount of caffeine will replace alertness, cognitive capacity, interest in your work, a stable mood, or your productivity. My Psych101 professor, who delivers the most popular college course in America, is an expert in sleep, and he always emphasized at least 8 hours (at LEAST) every night. He's right. I've tried it, and having a good night's sleep makes me feel better in every way, and more productive in everything I do. If it means scheduling all your classes after 11am, then do it! I know this sounds like a diet plan commercial, but honestly, you will feel the noticeable difference within days. Sleep tight!
| Qi (Jade) Wu Cornell University |
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I use a very simple trick to curb anxiety before public speaking, interviews, big exams, etc. It is BREATHE, BLINK, RELAX. I say this mantra to myself as I perform the directives. It only takes a few seconds, no one around you knows you are doing it, and gives you a mental "time out" before a task that is anxiety-provoking. Anticipation is always (in my experience!) worse than the actual event, and Breathe, Blink, Relax gives me the moments I need to step out of the vicious circle of anticipation-anxiety.
Shauna Lee Manning
Master of Education in Instructional Design
University of Massachusetts Boston