Welcome everyone.
Happy, Happy What day is it Wednesday. Happy Wednesday.
Hopefully it is sunny out by you, it is here in Crawford Ville where I live.
I hope it is there. Oh, Katie.
Do you have a way do you know to turn off the ding dong fit you here.
You here. If you know what I mean because like every time a person comes in if they come in Wait, you're going to hear the ding dong.
I just turned it off so we should go.
Thank you, Katie. Well, I'll just say hi and then I'll turn it over to Katie because Katie, that our wonderful, amazing assistant director of the program for instructional excellent.
Put this this program together with our two amazing facilitators, I just wanted to say hello to you all, as the director of the program for instructional excellence.
Lisa listen oh and thank you all for coming today I am so looking forward to this workshop myself, because I think we can all use help with time management and stress management I know I can.
So, thank you for coming. I hope you're doing well and hanging in there this spring semester I know it's been an incredibly long year academic year and I hope you're all staying well and safe and your family is too.
And now I'll turn it over to Katie. Hello everybody, sorry just disabled my camera because my internet is a little bit funky right now but my name is Katie as Dr Sena mentioned I'm the Assistant Director for pie.
And I'm really excited for today's workshop because I think stress and time management is something that is really helpful to all of us right now.
And I want to give a huge thing. Thank you to our presenters today we have James how who is one of our fabulous current pi associates. And we have dawn chef from the Alec organization so they are going to share their knowledge and expertise on this topic
so without further ado, I will turn it over to them.
Thank you, Katie, and thank you, cause I know and thank you pi associates, and I'm going to share the screen,
so everybody can see the slides.
Okay, great. So today we're going to talk about time and stress management on campus. So specifically, students based in specifically in academic setting.
So, okay, I am Dante, and.
Hi everyone I'm James Howell.
And we are PhD students from combined a school site college and counseling psychology.
So today we're going to talk about these things.
So, first of all, this workshop is supported by Allied adult learning Evaluation Center, so that we're going to offer some information, what Allah offers to the on campus, so you guys can refer to your students or you guys can even utilize those some
resources we offer for free or some with a small amount of fee.
And after that, we are going to talk about some common stressors for students on campus and goal oriented techniques for academic success and productivity and this party will be addressed by James.
And finally, I'm going to talk about some time management is not all about product productivity.
If we want to be creative.
And what if we are not very attentive. Then, time management can be an issue as well. So mindfulness can be easy solution for all of us, including your students as well.
So, yeah. And lastly, q&a, and that's going to be our outline. Please stay with us.
Alright.
So just a few little things we wanted to make sure we covered right at the beginning.
So today is really as I mentioned a lot about education. And I know one and I are both training to be psychologist, but today is not a counseling group counseling session by any means it's more focused on that education piece.
That said, if you are in interested in counseling and you think that's something you might need, we will be sharing some resources about some places you can go on campus to address, mental health, so we will talk about that in a second, as well.
Also just for a content warning. Today we will be talking about stress and anxiety experienced by college students.
Now this can be a sensitive topics that we do want to just let you know about that right up front before we really dive into this presentation, but we will not be talking about anything really specific or we're not going to call anyone out and ask them
to share the most horrific college experience or anything of that nature.
Really we're focusing more on general stressors experienced by college students.
And lastly, just for confidentiality.
No one will be forced to share anything today. Yes, there'll be some opportunities for you to share about stressors, but we're not going to pinpoint people we're not going to put you on the spot, or anything like that.
But if you do want to share just be mindful that this is a public conversation.
And we cannot ensure that what you share will be kept here. All right, so we don't want someone to hear something you might say and then like run off and share it with someone so just be mindful of what you do share.
And lastly, on that note, we are going to follow the modified Vegas rule, so you all know the biggest rule like what happens here stays here. So we are going to follow that.
Can I do want to make sure. During the word chocolate during the workshop that someone shares. Something about stress would ask a question.
And you get like some, you know, good feedback on maybe how to handle that situation, definitely we want you to be able to share the knowledge and take that with you from this workshop, but please leave the name behind.
So we don't just respecting the confidentiality. So learning leaves and names, stay here.
Yeah, just, it just don't cry.
Does that's the point. And here we have frontier doctor for it.
So maybe he's going to assist us as well.
Well, I hope is funny but if it's not.
Oh well.
So question number one.
This is totally voluntary, and you don't need to do it if you're too lazy today. So, If you visit slider.com. There is a place you can type number 1357.
So you can visit.
And you're going to have. Question number one. So, the question about how confident are you to understand students, trust her.
So please vote. If you're really really confident, please press number, 10, and if you're not confident, please press number zero, and you can probably between somewhere.
Okay.
guys can see the result probably do you.
Okay.
So it's interesting.
So majority of this audience pressed. Number seven, them is from zero to 10, probably I'm confident with it at the level of seven, and six, eight.
Remember Lucky Seven.
Okay.
Then, can you move on to the next question.
What do you think, common stressors of students, you can just type anything you can think of
grace and classes, and money too much to read deadlines. Oh, yes.
coursework find his time measurement. Oh, good for you.
exams, relationships, all.
I mean, every, every Across Ages, that is a problem relationships.
Okay, let's have like a few more minutes you can type more than one.
So, if you're dedicated or you feel passionate, you can type more than one.
So we have some results, deadlines, that is one of the biggest stressors, time management. Thank you. That's why we are here.
Wow. Yeah, a lot of stressors, and I can distinguish a solve them as a life events, and some of them can be just temporary
homework, peer pressure Gray's cognitive difficulties.
This seems very professional.
Okay, so can we have some activities here and then.
Let's move on.
So, I'm just like I mentioned, adult Learning Evaluation Center is doing something unique for the university populations. So, but, unfortunately, I don't think I like is well known on campus.
So, I just want to share, we want to share what we do.
And probably you can refer your students to here, if you think this can be beneficial for them. Also you can utilize some resources, just like I mentioned, and this is for cognitive difficulties, and this video is just one minute.
So I'm going to play this
life, ADHD, provided by the adult learning Evaluation Center at Florida State University.
Do you often feel distracted behind and overwhelmed because you have challenges with attention planning management organization, or other concerns. You are not alone.
FSU has a place to help you create your life with us.
Alec offers a full evaluation service for ADHD and other learning concerns coaching services include eight individualized customized sessions, which costs $115 in total.
You can find us online at education that FSU that EDU slash alike. Email is the best way to reach us down Coe dash, a LTC at FSU Ed on our website. You can download the application form, fill it out, and then send it to us via email.
Last, don't forget to follow us. For more tips about life with ADHD. Take care.
Yes.
I made this video supported by Allah. So that's my voice. Take care.
So, very specified with attention issues, and especially in academic setting. That's what we do. And it can be a little bit different from other campus resources.
So that's gonna.
Yeah, that is majorly relate to ADHD, attention deficit hyperactivity disorder. So, because this is so common.
We can have some misconception about about ADHD. So, we feel like we know what ADHD is. But in reality, ADHD is one of the most misdiagnosed and undiagnosed mental disorders.
And because this is a neuro developmental disorder, it should be.
It should be recognized when they are children or adolescence, but unfortunately when some students have some very issues, but they could control it, and maybe the academic was not very challenging enough, and then they're not very disruptive than they
may not be recognized. And so, so that's why we are offering this evaluation and coaching sessions and coaching session coaching sessions, they don't need any diagnosis, just anyone who has some struggles with time management and prioritize and planning
and following following through their plans, anyone can use the services.
So, yep.
So James is going to distinguish how these researchers can be different, tiny bit.
Awesome, thank you john for that description of our services.
So, Here at FSU very large school. And with that we have quite a bit of different resources, which students from all the way to undergrad all the way up through graduate PhD can take advantage of their share.
I'm going to go over some of them these are not all of the services we have here to address anything from mental health concerns to academic concerns and just like general wellness and relationship concerns as well.
These are some of the the main ones but this is not a comprehensive list.
So, obviously one of the first ones at the top up there, the University Counseling Center, which I'm sure a lot of you have heard about, students can go there for any sort of general dental health concern.
So that might be anxiety, depression, from Justin to college, anything of that nature. It's a great like first stop having any sort of mental health concerns.
Also, at the psychology clinic it over in the psychology department. They have a clinic there as well that helps with college students is open to members of the community and also I believe.
Some children as well. They'll see.
And the next one down there in the bottom left is over in the College of Education. So that is the Human Service Center. And that's a great resource as well and I want and I both spent some practical time there.
And they were just on the news actually this last week, advertising, a lot of their telehealth services which are open to college students as well as members of the community.
So those are a lot of like our mental health resources that we have here on campus. In addition to that, there's some other sources that can help with academic concerns.
So the Center for Health advocacy and wellness is a great resource for anything like nutrition wise sexual health, and also they do wellness coaching, which can help with sort of addressing any sort of like goals, one might have, let's say you might need
help with time management, you can go in there and they'll help you develop some smart goals to help you achieve that, which can be good, but those sessions are limited, they might be one to two sessions, so not super lengthy and nature.
Also we got the, the, sort of like couples and family counseling, as well which I know is something a lot of students don't know about that that's a great resource to take advantage of as well.
And lastly we have the Career Center. So if you're dealing with any sort of stress about maybe upcoming graduation, finding a job preparing your resume.
That is a great place to stop by they have a lot of online resources and online meetings right now as well, that you can take advantage of. So those are just a lot of the other places you can get help with on campus with mental health support sort of
time management concerns.
So,
so before before jumping into our main topic, time management and stress management. We can briefly talk about the similarities and differences between stress, worry, and anxiety.
If you guys. Anyone know the answer please use the chat box so you're monitoring the chat box please discussion, ongoing, that's totally okay so any questions, you can upload, you can type on the chat as well.
So stress, I'm going to talk about this more on the next slide, but stress is majorly relate to our body reaction. So it's more physiological and worry is more psychological reaction.
So, are you worried if you ask someone this question. That means, like, do you have some thoughts, really to something, and anxiety.
It's both.
It includes psychological reaction, and physiological body reaction. So, they are some a little bit different. But what is the similarity. Among them,
anyone.
I think that all of them have good features. So without worries, without stress, without anxiety, Maybe we cannot survive.
If we don't worry about anything that we're not going to planet.
Clint anything. And if you don't, we don't have a stress. Then
what's going to happen just, you know, I don't think we can survive.
Yes. Yeah, Katie. Thank you, Katie, she typed today can all come from positive and negative life events I think yeah that's also another good thing. Yeah.
Okay, so let's also this can give us some positive and negative outcomes as well.
So because our, our workshop session.
Thank you.
Lee.
So, because this our session is really to stress. Let's focus on stress. So this is a very brief explanation and mechanism how we react to stressors. So extra stress events, of course, we are living with the stressors, full of stressors we cannot avoid
them. So the purpose is not avoiding stressors and how to respond to stressors appropriately that is the point.
Okay, so when you look at his chest decide where we perceive some threat. He can be full false threats. It can be nothing but once we perceive it is a threat, we respond like heart muscle and nervous system and immune system.
Why, because we have to react to potential threat. So, our body is charged to fight or flight. Probably you're used to this type of thing. So, stress release a stress related Hormann Android transmitters are exalting our body.
And if we can use that power, the momentary power, then it can be good, but we don't usually have that big threads.
So, if it's false alarm, what's going to happen. Our body keeps releasing stress related hormones and neurotransmitters and that can be very negative to our body.
So, if it's just regulated and it's been chronic, then we can have hyper arousal. And some dis slip issues and headaches and bags anxiety issues.
But some people can adapt to it.
Very healthy way but some people may not learn very healthy coping skills, so they can be. Some of us use some destructive behaviors such as overworking.
The bottom hyperactivity overeating and some may use substance to cope with their stressors, drugs, alcohol, cigarettes, caffeine, food, etc. So ultimately, we do not cope with our stress for a long time.
Then, eating.
Give us really thinking about comes to us like a physical, psychological exhausted just body to so exhausted and loss of Dr. Enthusiasm depression genetic predispositions heart attack and cancer.
So, yeah.
Yeah, some negative outcomes.
Then, we already surveyed, at the beginning of the session. So what are common stressors that you experienced by college students, James.
All right yeah so john mentioned several of you. Actually I think a lot of you went ahead and posted some things that are just common stressors that you all experienced or have seen with yourself or other students.
But let's uh. Does anyone want to throw any others out there that, you know, or that you've noticed or concern.
You can chat this or you can unmute yourself, whatever, however you'd like to respond, like, well, what am I students he's like really really dead set on getting an A in the class but his grades are there, so I think he's really stressed out I tried to
to get that goal but not being being behind and not being able to secure it. So there's like uncertainties and he's like panicking, like how am I going to get that a when I'm at my last test I got like a D and then the next has coming up.
I don't know if I could get a good enough score otherwise I won't get my a and then like he has I like that black and white mentality of like all or nothing.
Yeah, for sure the academic pressure.
Thank you for sharing that.
Oops, sorry, going off Oh God, I think the academic pressure also goes into the uncertainties of the future I feel our students have less professional development, while they're in school if we're talking about our students and then if we talk about ourselves,
I think there's a hyper focus on in one in for grad students research and on the other end for undergraduates on on grades, and so it's this constant idea that you have to be better than everybody and so I feel like it's an added pressure to.
And it's not even that you learn the topic, it's that you like.
It was said previously, is that you get Ace because that's the way that he's shown, even if you're not, you haven't learned or you don't know anything.
It's the fact that you show him paper.
So I feel like that's a pressure.
Absolutely.
Thank you, Melanie, great example.
So I'm hearing like a lot of academic pressure.
Looking like you're succeeding doing well.
Let's see Katie put a commitment also seems to cause a lot of stress with students, good.
Yeah.
Yeah. Thank you Sarah in the chat juggling studies and family, for sure.
A lot of outside commitments and stuff that we have as students it's just not just don't live in this academic sort of silo there's a lot of stuff going on outside of campus.
Absolutely. So thank you all for those of you who shared and you definitely hit on a lot of the big ones that we see,
go to the next slide.
Perfect. So here are some common ones and once again this is not a comprehensive list of all the stressors experienced by students but from research, these are some of the big ones and from just working at various mental health clinics on campus one and
I've sort of seen a lot of these pop up with students across the whole spectrum undergrad through graduate.
So funding and finances. Right. That's huge. How am I going to pay for college.
How am I going to pay for my courses, my apartment my house. How am I going to get food. It's expensive. So that is the that's at the top because it popped up quite a bit and literature.
And once again, just the debt piece to, you know like, I might be able to afford all this stuff right now but what am I going to do once they graduate.
And I have a job, how am I going to pay this all back. You know I know that's a big thing in the news right now like oh, well the current administration, pay off certain amount of debt, that would be fantastic right.
It's all that stuff that you're thinking about it affects students, couple of you hit on this next one, the academic pressure and the overload overload.
So of course content can be difficult but also managing all your classes together can be a hassle as well.
And I know I've heard from several students like I feel like my professors are plotting against me. They're looking at where they can all make sure all the major assignments land right on top of each other.
So you have those couple of weeks each semester where you're like, oh my goodness, everything is due, right at once. So it's a lot of a lot of pressure a lot of overload for sure.
I know when I first speaking is like a graduate student.
When I first started my PhD here at FSU.
I was overwhelmed like that first week of class because I was a student I was taking classes.
Then I was also teaching classes.
And then I was doing research.
And then I was doing clinical practice as well. So juggling all those different things at once, plus all the outside stuff that I have going on with family, and just fun stuff spending time with friends, but juggling all that can be quite a bit.
So, it's a lot to take on for sure.
It can lead to a lot of stress that leads into that next one just balancing everything school, family, work, other outside commitments that can be it can be tough.
Right.
And the next piece, lack of support recognition. So you might have times where you've got the professors very helpful and guides you through what needs to be done on assignments what might need to be done with your research.
They might give good feedback. You might have professors that don't give a lot of feedback.
And it's hard to discern what what it is they want you to do on an assignment where you might do something really well at your TA job or your other job, or you might do really well on an assignment you've worked really hard on and you get no recognition
for that can be stressful and overwhelming as well.
And lastly you know that last question what are you going to do after you graduate. That's a big one that we see on a lot of students minds is do I go to grad school, do I have the grades.
Do I need to take the geometry.
Or maybe if you're graduating with your PhD, what's the job market look like, you know, am I going to find a job in academia.
What is it, what am I going to do.
I would say that when my family asked that question like, well, what are you going to do with your degree.
Now my, please stop asking me that you know that's a real. It's a big stressor of mine, because I know there's a lot to accomplish, before I get to that point.
Right. So those are like some of the big ones once again this is not a comprehensive list but these are a lot of themes that we see a manager on the chat, Sarah mentioned dealing with the natural disasters and.
Now, like taxes.
All I feel so bad weather changes and Camilla also mentioned about traveling.
I can totally relate to that because I'm from South Korea. So luckily I could visit South Korea last summer but it was very challenging like two week quarantine and bag two bag and yeah it was very, very challenging.
Absolutely. And thank you all for bringing all those things up because these are just common stressors experienced by students right.
Just, if we were just living in like the academic sort of silo. But we have all this stuff, the pandemic.
A lot of stuff going on last summer just with like racial injustice is all this stuff is just an additional stressor added on top of all that other stuff we're already dealing with.
So thank you all for bringing up paying attention to those areas as well.
So here are some symptoms of stress.
And it's important to really recognize how stress affects us, because once we are able to recognize it and we're able to more effectively manage that for sure.
So, on an emotional level, you know, this is where a lot of us might recognize stress that anxiety peace, frustration, feeling out of control that you can't manage everything that's going on.
And even that irritability, you know wants to be like really really stressed and you just feel too overwhelmed, get here at school.
And on a spiritual level, and I mean this more like an abroad spiritual level, sort of just that loss of meaning that might come along with stress like what what am I doing with my degree here.
I don't understand any of this I don't feel like I'm as prepared as my colleagues and my peers doubt my creep in.
And you might feel, you know, unforgiving of yourself like, Oh, I should have done better on that assignment where I know I can do better. I'm not that great at this and we'll talk more about how to really combat that unforgiving piece in a minute.
On the mental side, mental sort of cognitive, we might have trouble remembering and that leads into forgetfulness with stress. So people that we see with a lot of stress they might forget their car keys, or they might forget an assignment or do they can
can also do all the senses, and can also lead to a lot of like low productivity devoting a lot of time to sort of fighting off that stress, your body is in sort of Rob's that energy would devote to more productive casas on the relational side conflict
with others, I'm sure we everyone can attest to times they might have snapped on someone friend, family member, colleague, because they're stressed, can lead to isolation and feelings of resentment, as well.
And the relational side.
And the physical piece this is a real big one that I think a lot of us might forget at times but anxiety and stress can really affect us physically specifically with PhD and graduate students, the net upper back, those are huge areas as a lot of research
Loss of appetite for sure. And I'm sure everyone can attest, if you're in graduate school, loss of sleep nightmares, stuff like that, which can affect you physically.
So those are just some of the main symptoms of stress. This is not a huge list, as well. This is a lot of them but there's other symptoms as well.
And here are just a few techniques to help promote self care.
When it comes to stress.
The first and top one is to acknowledge the stressors that are impacting you.
First, and top one is to acknowledge the stressors that are impacting you. So definitely, you know, not, not recognizing them can be a problem for sure.
And not acknowledging them as well. And even if it's just acknowledging simply to yourself. I'm stressed out right now, that can be just a big relief for you.
Right acknowledging that. And even with peers as well.
You know, sometimes you know you might feel like you're the only one in your program, or your group your research group that might be overwhelmed or feeling stress, sometimes just saying that out loud to you know I've been trusted colleague can be very
relieving the, oh I'm not the only one here.
be like, Oh, I'm not the only one here. I'm, you know, everyone else here in my research group is overwhelmed as well.
Wow, you know that you might still feel stressed but you might have get some comfort knowing that that you're not alone in that.
So definitely acknowledging that.
And if it's you don't feel comfortable acknowledging that with, you know, peer or colleague and and maybe sharing that with a trusted friend or family member can be helpful.
So then the next piece, identify and utilize a healthy support systems, that's where it good family, friends come in, fellow students, you know just find a support system that can help you manage stress effectively.
I know sometimes people feel like, Oh, I can't share my stress with family members effects, it's like okay you know if you don't feel comfortable sharing that with them.
That's all right. We're just finding a way to talk with them about something else.
You know, sometimes, if I'm really stressed, and I usually, you know, talk with my family, specifically my wife, but other times I just talk with her about other stuff just to get my mind off whatever I'm stressed out, just taking a break.
Step aside from whatever I'm really stressed about really is just a healthy means of addressing that stress as well.
So finding people that you can confide in that can support you.
Then next one, this one can be hard but setting clear boundaries in all areas of your life.
So, I know I'm really, really bad at this but I get emails at times from supervisors and professors really late at night, and it is so hard not to respond right we're looking at it.
But really, setting a boundary like okay after 10 o'clock. I'm not looking at my phone.
And that's tough right. Thankfully I know on iPhones now they have some really cool features that sort of block like any sort of sounds that might trigger.
You know, if an email comes in, that's like really helpful, because I know when I hear that usually I'm like, I gotta check it, I wake up, check it. I might, that might lead to stress at oh my gosh I have to do this right now.
Not very helpful.
So setting clear boundaries, learning to say no.
That is tough. Right.
I have a hard time saying no but once I learned, like to say it in certain circumstances. It was very helpful. It's really empowering to be like now I can't work on that.
Or no, I can't take on this extra duty.
So learning to say no and practicing.
Also practicing self compassion.
So there are times you know where you really a lot of us as students graduate students we want to do our very very best we want to get that a, we want to understand the material on a real high level, but there'll be times where we do not, you know, raise
up to the occasion, or get that best grade, or accomplish what we wanted to.
So when that does happen, practice some self compassion, and give yourself some permission to make mistakes, and then ask what can be learned from that.
Instead of beating yourself up telling yourself you're stupid or that you don't matter, saying, You know what, I might have not raised to the occasion this time but I learned something from this in the future.
I'm going to try this, and then take that information and don't beat yourself up about to practice self compassion.
The next piece, implementing healthy strategies to let go of things are out of your control.
So there are a lot of things that we can control in our lives but there's also a lot of stuff that we can't sort of knowing that difference.
And the stuff that you can control plan accordingly. Do what you can ask for help, or the stuff that's completely out, you know, recognize that.
And don't sort of separate or just devote a lot of time stressing out.
And then that next piece, take care of yourself.
So whatever that is whatever sort of healthy means no one mentioned too much unhealthy ways that can combat stress.
Smoking
illegal substances, alcohol, those can temporarily relieve stress for sure, but they don't truly address it. So we want to find like really healthy means of doing that might be exercise, getting enough sleep.
Eating healthy, and I know these are very hard things to do, especially in college, but trying to find the good ways of implementing things in your life is a great way to prevent stress in the brain.
And lastly, you know if there's stuff that you've tried a lot of these techniques you've set boundaries, you try to dressing stress, you know, on a personal level through exercise, eating healthy.
You have a support system. You've done a lot of these things, and it's still creeping up, stress is really impacting your life and it's might be leading into anxiety or chronic stress.
Definitely seek out mental health services. We've mentioned quite a few of those. On this slide, definitely take advantage of those on campus, if you recognize that the stress is becoming too overwhelming for you.
Alright, so this next piece.
These are just a few techniques that you all can use and take with you today, just to help with, whether it be time management decision making, or just managing a lot of what you have on your plate to do this first one is called the Eisenhower decision
But this first one is called the Eisenhower decision matrix. And this was established by President Eisenhower way back in the late 1940s 50s.
And he used this sort of technique to help figure out how to tackle items on his to do list.
So if you look at sort of like the horizontal axis there.
You have urgent, and on or non urgent. Things that are needs to be done like right now or things it might be to be pushed off.
And then on that vertical axis you have not important, and important.
Right. So how, how to use this.
Let's say you have something that's very urgent and very important, that would be an under that first square there. Do it items. So these are things that have clear deadlines, so maybe like assignments.
And they have very clear consequences for not taking that immediate action.
So for example, finishing a client project submitting a draft article.
Reporting responding to some emails, picking up the kids from school. Those are all things that you want to do.
Right. They're very urgent. And they're very important.
And those are the things you want to take care of.
So moving to the right things that are not urgent, but still important. You want to schedule it.
So activities without set deadlines, but still, you know, something that you need to make sure you do. So these are strategic planning, professional development, networking, exercise, so those items you want to schedule a time where you can complete that
you don't have to do them right now, this very minute they're not super urgent, but they're still very important to do schedule those away.
And then moving down to the next, the next row items that are urgent but not important or not important. you want to delegate.
Right, so things that need to be done, but don't require your specific skills.
More like busy work sort of things.
So, uploading blog posts scheduling responding to some emails meal plan stuff done.
So, these are things. I'm going to pick on a couple people I see in here, because I know they're great delegator years.
But like, Emily and Melanie are both fellow pie associates, and I know they both their leaders are some of the committee's that they do a really good job of delegating certain tasks to the other group members.
Right, so they could take, take it. The task and do it themselves and they do a fantastic job that they know, like, Hey, I'm going to delegate this to someone else to do.
And they're really effective at that.
So whatever tasks you can delegate definitely do that.
And the last piece is the not urgent and not important. So these are items that, like, it says, you know, not urgent and not important. You don't necessarily need to be doing them.
And I'm not saying you should completely get rid of them because these are fun things that we enjoy doing for self care and stuff of that nature. But you want to limit these and keep them in moderation.
So, social media, binge watching TV, video games eating junk food stuff of that nature.
all in moderation. Right.
So this is a great tool to use. I use it quite a bit whenever I get like a new email with something I need to work on a task that needs to be completed.
I run this, I use this as an error decision matrix so sort of run it through that and see okay got scheduled for next week or a month from now. Is it something I need to tackle right now, it's it's something I can just delete the forget about, or is it
So that is the Eisenhower decision matrix.
The next one.
So this next piece. This is actually very powerful and I actually tried this a couple weeks ago when I was working on a research paper I was having difficulties.
But it's called the Pompadour technique. And the way this one is set up you can change the times on this if you want.
But, you're going to set it, you're going to identify a task you want to work on so like I was trying to finish a research paper.
So I decided on the task.
And then I'm going to set a timer this one says separate 25 minutes, I like doing it for about 15 minutes or so.
And during that 15 minutes I'm going to plow ahead I'm going to work work work on whatever that task is devote all my attention to that. I'm going to hide my phone.
So I don't I'm not distracted by that, I'm going to turn off my email, so I know where to other emails, and I'm just going to focus solely on that task.
And then after the 25 minutes or whatever time you establish.
We're going to take a short break. So 510 minute break. During that time, get some water. Check your email look at Facebook play with your puppy, whatever.
And then once that time is up, boom, you go back to straight focusing on whatever the task is at hand, for whatever set amount of time you have to do that for about four cycles.
And then you take them longer break. Are you done with your work.
Right.
That's the Pompadour technique it is. And I will say I just tried it, a month ago it's, it's actually very, very helpful helps you get a lot done really quick.
And it's a lot of focused work, too. It's not just this haphazard sort of distracted work it's really focused work on on an item.
So those are just a few techniques and actually both these techniques are something that you can learn it Alec, and a lot of sort of sessions are devoted to that.
And to learning additional techniques as well.
I'm just looking at some of the comments here thank you offer.
When I think we have a question.
Go ahead and
it's a Donnelly.
If y'all have any questions, please put them in the chat or you can unmute yourself and
lead just asked a question how do you set boundaries.
Absolutely.
So it's going to depend on the situation you're in. So, it is, let's say it's a professor who is always sending you emails really late at night.
Right and expecting you to do things. This can be uncomfortable I've actually had to ask the professor about this before, but I've had to say like, Look, my time is, I usually say after 11, I'm not going to respond or even looked at my email.
So I let them know that, like look you can still email me I'm not going to respond or address anything until the following morning when I wake up, or when I need my phone.
So that's one example.
in more of a academic setting.
I think it's just being very clear with the individual. And that can be awkward especially if it's a there's a power differential.
You know, if you're talking to a professor. It can be hard, but from my experience when you are clear with them and you approach them in a professional manner.
They're usually not going to push back too hard on that, especially if it's something like a reasonable request like I'm not going to get to this at two in the morning, because that's not something that.
Katie gave a good tip you know when working with students, putting statements in your email just about time frame policy jacket, addressing it in your syllabus is good.
Oh, sorry.
Go ahead. No, I have an issue with that, in particular, I actually don't want to set boundaries with my students because I and I usually what I do is I check the email and see if it's something that requires my immediate response, or if it's away tomorrow
and what I do is I just save it in the draft, so I i still respond to my anxiety of having to help the student right away by draw writing the draft but I save it and then write it down on my agenda respond to students, but with the students I just have,
I personally have feel so responsible to make sure that I'm helping them when they need it, but I also understand and what Katie says is right is being able to set some boundaries and limits and so I remember one colleague saying you are the problem that
you are the problem ta that response to students at 10pm, like I'm sorry.
He's like, don't do that you're gonna spoil them and so you know there's a reason there.
Yeah, good point Melanie yeah for sure and it's.
And that's the thing I know like a lot of you know the RTA is are helping students and in some capacity, you want to help them out for sure. Right. And it can be very easy to like want to respond to them at all hours of the day and night.
But it's good to set those boundaries, even if it's not super strict but you know just that there are some boundaries and places students don't take advantage of that kindness, your willingness to help, because it can get overwhelming at times for sure.
These are great questions, and we're going to have some time at the very end, as well, to address some of these is too so just in the interest of time, I want to go ahead and keep us moving, but we will have some more time at the end to dress nice
yes so yeah we have least question on the chat so we're going to talk about this later.
And so, that have we learned some techniques. They're very practical, the Pullman Palmer Durrell technique and Eisenhower matrix, yes we can use it. And there are a lot of resources how you can make a decision, and how you can organize your tasks.
So some of them can be urgent and some of them can be later, and you write it down, you just forget about it, because that's not going to be urgent and not pressing.
But what if this is the title is from Adam Grant York Times article.
So, I thought it's this this title was very catchy.
Productivity isn't about time management is about attention management. So, time management is not a solution is actually part of the problem. So what do you think about this.
So for example, you meant you organized your time slots perfectly beautifully. But what if you don't pay attention to your tasks that how can you manage your time.
you
set aside, 20 minutes for this task, and the you didn't pay attention to it, then that's going to be postponed delayed, and that's going to be another problem, and they can emotionally impacting your students, and us, all of us maybe.
So now we're going to a slightly different phase of time management.
How. So we're going to talk about attention now.
So do you think we can control our focus.
What do you think, if you have any opinions or thoughts please use the chat box.
Sometimes Melanie Thank you.
We can try Sarah Thank you. Yes.
So, some of the participants here mentioned it back who feed 19 because of that we, I think we all had some struggles because of that we had to adapt to a new settings of environment.
So let's talk about cooking and I did a little bit. Do we have control over the pandemic virus.
I don't think so. But let's think a little bit differently. Still, we may have some control.
Maybe we can increase our hygiene or we can avoid crowded area.
So that's the thing we can control.
But, probably, we may not have a lot of control over Kobe 19. So, just like I mentioned, ADHD do have issues with attention.
But, research shows, there are some solutions that can increase the attention Prop, they can improve their attention, no problem.
And I mean this, I thought this is really funny because I mean we're living in Florida, and we're famous for this nickname Sunshine State, and this is the research, research result when the weather is bad.
Individuals appears to focus more on their work that aren't on it, outdoor activities.
So if it rains, if a gloomy gray. Maybe you can work better, you can pay attention to what you're doing.
Maybe that's why I love the western part of the US, possibly, so this research showed like collected data from cross culturally, like in Japan in the US and bankers in Japan, they could faster, they, they could transact money faster when the weather was
not very sunny and bright and pleasant.
So, I mean, this thing.
We cannot change the Florida Sunshine State, right, we are going to have a good sunny bright weather.
But, you know, just like Sarah mentioned we can try. Right.
And this is one of the famous quotes from Viktor Frankl.
He's famous for his book Man's Search for Meaning, and he mentioned when we are no longer able to change the situation we are challenged to change ourselves.
So he wrote this book.
And he survived from concentration camps, and he stayed in the concentration camps for three years, during World War Two. He survived, how he maximized his mind.
He's he mentioned.
No one can control my mind, like, I can control. This is mine. This is something I can do, and you survived. And he started writing books and his one of the, one of the very, very influential psychiatrist in the world.
So, let's try.
But how about this, to increase our attention, maybe having awareness of our attention can impact our improvement of attention. So, By increasing our awareness, we can maybe control our attention.
So this is a very famous,
psychological, maybe psycho psychology test, know how to say study. So, this is just one minute. So let's focus this video, and that's that's, this is going to give you some awareness of your attention.
So I'm going to play it.
This is a test of selective attention.
Count how many times the players wearing white past the basketball.
How many passes Did you count.
The correct answer is 15 passes.
But did you see the gorilla.
This video is from research by Daniel Simons and crystal.
This is a test of selective.
Thank you, Katie. Yeah, Katie, probably focused on the past, the number of passing. So, I totally missed the gorilla when I watch this video first. And how about you guys you.
Okay, Melanie missed it. Thank you.
And Emily I did this in undergrad and still missed this.
Thank you, Emily This is. Yeah. One reaction.
So, yeah, this is the thing.
Okay. Ok.
Okay. Camilla yes and she saw a gorilla and I saw your facial expression when you found the gorilla. Okay, so, um, this is the key.
This is the key. We baby boy believe that we are multi Tasker but truth is, though.
We are not, we may or may not be able to multitasking, unless one task is very automatic so you don't have to think about it. When you drive, you don't think about it you just drive, and you can probably do some something others but the quality can be
very low. So, this is the thing, if you want to increase your attention span.
What are you going to do, do one thing at a time. That is one key.
So, that I haven't won some good mantra for you.
Out of sight, out of mind.
So, just focus, what you're doing right now. And right here.
What are you guys doing now.
You're watching our workshop, right.
So, yeah, I'm personally, I'm imposing you guys to focus our workshop.
So, This is some another experiments.
Mindfulness is also evidence based tool to increase our attention. So, like I said, ADHD, obviously, some, some problems, they have a huge challenge relate to attention problem attentional issues, but even those, they, they can improve their attention
span.
By practice mindfulness based, cognitive, some interventions, this is group intervention. This is not it like individual fight psychotherapy. So they practice mindfulness, and they get some information and education and they improved.
And more and more research to support the evidence of mindfulness is coming out all over the world. Although there are few. Currently, but you up to us.
This was done in China.
So mindfulness can increase our attentional attention span.
And this is another activity weekend.
have some awareness of our attention.
Okay, Everybody probably everybody has seen this picture, this illustration, right. What you can see is two faces and one vase, right.
So now we're going to do something different here.
So, can you try to see the vase. The two phases.
At the same time.
Please try it.
Can you do it.
James, can you tell me your experience.
My head hurt. I was trying to really really hard But, my head hurts a little bit. Yeah, I guess.
Also Katie typed almost but it makes my eyes hurt, and any other experience,
totally right. You guys are totally right.
Emily give us some smiley face.
Yes, it is right. I mean, we can, because it's so quick, we switch the face to face the face to face, we quickly. Pay attention to, from one to the other.
So,
it's so quick. So we believe that we almost can see them at the same time simultaneous simultaneously, but actually the truth is not.
We just keeps switching attention on. So, when the basis the salient, the two phases or background.
And the two phases are the salient, and the basis of background, so it just go back and forth.
So mindfulness is like this.
So we manipulate our attention.
How we focus on with bare ground things. That means we don't usually pay attention to those things.
Does that make sense.
Yes.
So, okay, how about this when you read a novel. There are protagonist.
There are some background factors.
We usually focus on the major story. The main themes and protagonist, but this time we are going to switch our concentration, little bit.
So, just like I mentioned, mindfulness is intentional focus change.
So we can see both.
We are not only pay attention to the salient thing. For example, if this is in front of me, I'm going to pay attention to this, but I am missing out so many external stimuli what is going on, because I'm focusing only on this.
So that's. Am I too passionate.
Okay.
So that's the basics of mindfulness,
mindfulness can increase our attention.
Also, like I mentioned it.
It is really well supported. It has a huge impact on stress management.
So how does it work. This is the basic assumption. I'll highlight it here, Dr salad man she is one of the, like, influencing him very very influential psychologist from you pen and positive psychology.
That guy. So Dr Seligman studies on optimism and hope.
It is not a potential stressor itself.
but how you perceive it.
And then how you handle it. That will determine whether or not it will lead to stress. So, you can control it, you can manipulate.
We cannot stop stressors.
We get messed up covert they did.
But we can control we have some control over how we're going to present it. That's the thing. And, of course, this is a very small like common tip. You guys can offer to your students.
Also you guys can use it.
So, this is some evidence based like it's, it has a name, stress. Mindfulness Based Stress Reduction, so this is a huge, huge product like last two decades, like, this is one of the thing.
So, this is a self help book, anyone can read it. So, um, yeah, you don't have to be a clinician, just, yeah, just, yeah, anyone. So this one can help.
Also, anxiety, and sleep problems and substance, substance use and ADHD as well. So mindfulness has been very very supported in your psychology and cognitive psychology, just, yeah in many domains of psychology.
So, some Chinese audience can help me maybe. So, way for it. Some mindfulness mind mind in western language in English mind is mind consciousness, right there, what if, what if in China's character.
So this old story.
So this one, this character.
This means mind.
But what's really interesting is, I'm going to click this and if you use a Google translator.
So, can you see the same character.
This one.
Some mentality. Some mind.
But what if I use.
That's
a little bit lagging
turn so heart.
The same in Chinese language, heart and mind, they're the same.
And can you see this, this character, the background. The present the slide background on the bottom. This means also heart.
So, yeah, so the heart, mind.
Yeah, similarities. So why am I saying this because they're connected.
Our Heart, Body, Mind, they're all connected and mindfulness, it impacts our body, and our mind, both.
What is mindfulness.
Is there anyone who's familiar with mindfulness.
Oh, Sarah. Yeah. Wonderful. would you mind sharing your knowledge about. Yeah, yeah, yeah, just, you can type in just anything you want to share this what is my influence to you, because you can have many definitions.
It can be very personal. Okay. Alexa, focusing on the present moment.
And.
Oh, that's wonderful and Panama City Campus.
There's some mindfulness classes. Oh that's so awesome,
making yourself aware of the now. Right, yeah being present.
Like with openness.
We close with foreclosures.
We are aware of,
moment by moment without judgment.
With openness.
And that is, mindfulness, probably you guys can Google mindfulness definition.
So, Melanie recognizing Melanie type day recognizing in a purposeful way of our present environment using our says this, this is really great. Thank you.
And Sarah, a route, giving full attention to one thing at a time. Yes, yes, yes. That's why we can increase our attention, as well as emotional regulation.
Okay, thank you.
So I really like this guy. I don't know this guy but he is one of the pioneers of mindfulness, like movement.
So, this is like about two to three minutes.
He always talks about nine attitudes of mindfulness, but he's a soothing voice. It's almost like a James was James's pauses were shooting.
So he's going to talk about one attitude, out of nine it.
So, I'm going to play it.
letting go.
We could think of is the opposite of clinging, or grasping.
There's a certain way in which we want something.
We grasp but we cling to it, even if it's an idea.
And very often we get very fixated in that kind of way. Letting Go is reminding us that it's possible to actually not get involved in grasping and clinging to what we want and trying to push away what it is that we don't want because it's inevitable that
things will arise that are unpleasant and we want to push those away, and that other things will arise and they'll be pleasant will want to hold on to them.
So letting go really means letting be, It means allowing things to be as they are, and not but be too caught up in having to have them be a certain way when the evidence is they already are not that way.
So therefore not forcing it of course goes with not striving as well, allowing things to be as they are in India, they sometimes use a particular way of trapping monkeys, where they, they take a coconut and they cut a small hole in one end and then they
tie the coconut with a wire to the base of a tree, and they put a banana inside the coconut, and then monkeys come down from the trees and they put the hand in the coconut, but the whole is crafted so that if you grasp the banana, you can't get your hand
out of the whole, the fist is too big. So you have to let go of the banana, to actually release your hand. So the monkeys, don't want to let go. and that's how they attract.
So, letting go, letting things be as they are means, allowing the recognition that when you are caught by your own desire, by your own attachment to things being a certain way, that that's painful, But that the letting go, is actually the doorway to freedom.
The one week, we're not able to hear you
so much Dr. Listen, no I just go.
Okay, so, yeah, I was talking about, do I, I have a lot of mindfulness, activities, but unfortunately we have limited time so I'm going to skip some of the activities.
And one of the easiest thing you can do yourself, and you can do your students. When your students.
Gets momentarily upset with her grazer he's great or some something, then we can just stop pause and take a deep breath, relax, not sure what's going on in your body.
And you knew or thoughts, and then move on. So this is a very easy thing. But one to implement to yourself can be challenging.
Maybe we all know this, but if you don't practice it, maybe we're not going to use it.
So, breathing technique. Why is this so important. I'm going to explain it later.
And this is one characteristics of stress hurting individuals. So they have greater coping resources than other people under similar circumstances, because they view life as a challenge and assume an active role in attempting to exert meaningful control.
So just like I mentioned, the, the, the, this person who survived. From the concentration camp is a really good example.
And this is the key.
We I explained it external stress events, and we can just react to that.
But how can we manage it. How can we choose to respond to an external stressors, because we cannot stop them.
Just like it's just like we learned mindfulness, and the appraisal of thoughts. Is this true.
Is this really true.
Is there any possibility that any possibility of that my thought process work erroneous and feelings and perceived threat. is this a real, real grizzly bear.
I should run away, or is this a teddy bear.
But by by this weekend reappraise what is going on. And we can come down.
Pay attention, pay by paying attention to our body sensation and sounds and breath.
So we can anchor down to the moment. and we can response to stress wisely.
So possibly we can achieve better emotion, regulations, and better attention and equilibrium.
So, that's the thing.
Oh, Whoops. What is this show anyway.
Yeah, but how can I be creative in my academic work, if I'm not worried about focus or time, because we want to be creative, because many people here are should be creative, right, because we're in academics.
This is a very different creature.
Maybe monster. So, we can't not talk about this today. But if we have a chance next time maybe we can talk about this, how can we be creative.
And finally, James mentioned about compassion, but I think this can be one of the keys. We can have some
emotion regulation, and we can perceive the world like everyone here.
Every one of us is struggling with something that's pressure.
So, we can create the meaning out of it, why do we have a lot of challenges.
Because we are students. We have a lot of a potential to grow up, or, you know, if you're just a professor, or even instructor or whatever, you know, we have some struggles and challenges.
So, This is my thing.
I think my struggles.
As a student, and as a
worker here
has a meaning that I can grow up out of this experience. So I want to play this one.
Like, to develop our self compassion, and when your students were.
When you lose some compassion toward your students. you can think about it. We are all struggling.
I'm sorry.
I shared how I keep my compassion towards people I work with, so.
Yeah.
OK, so now. Can we go back to slide or calm. And there is another
question, question number two How confident are you to understand students stress.
You don't have to do it, this for a