How to study without stress

The moment of truth is coming again and you may not have started to study yet. If you are normally an organized person, surely you have already begun to organize your time. If not, and that’s how I was at the beginning, your idea of establishing a plan is limited to studying the maximum possible and to begin with the subject whose examination is nearer. ¡I want to save you, so you can see how beautiful your life can be!

You may think that to plan is disheartening, but it does not have to be like that. Forget that! If you make a good plan you will get many advantages:

  • You will free the “RAM memory” to be able study more easier.
  • You will reduce stress and anxiety.
  • You will stay healthy, which will improve your intellectual performance.

GENERAL PRINCIPLES FOR MAKING A PLAN

  1. Make time for 3 fundamental things: eat properly, get enough sleep and do sport. Final exams are a marathon. You can afford to eat some unhealthy food and sleep less the night before the test, but you can’t do that for 2-3 weeks in a row, because your effectiveness in studying will be greatly reduced.
  2. Apply the Pareto principle with each subject. That is to say, select 20% of the notes that will give you an 80% benefit for the final exam. The 20/80 ratio is not very realistic for college exams but you already understand the idea: avoid historical introductions that will not come out in the exam, useless schemes, exaggerated details, etc.
  3. Avoid the temptation to procrastinate. Close the WhatsApp, Facebook, the page of Beneberak, etc. Run away from YouTube kitten videos. Iron will. If you want, you can ask your mother or your roommate for help. Frame your digital time in periods dedicated exclusively to “digital time”
  4. How many hours you have available. Set the hours you need to eat, sleep and do sport, and be generous, give yourself enough time. An advice: always finish studying one day before the exam and use the last day to rest, if you are very tired, or to continue studying if you are very limited.
STEP 1. PREPARE THE MATERIAL AND DETERMINE THE MARK YOU NEED TO REACH IN EVERY TEST

This is done at the beginning of the semester. If you do not have the material, the first step is to get it before you start studying:

  1. Collect all the notes of all classes and practices. Ask your friends and a bibliography of a level according to your needs (not “hyperspecialized”, but not too shallow).
  2. Reviewing the course plan can be helpful.
  3. Analyze the weight of the final exam in relation to the partial examinations or to the written works: If the final exam represents 80% of the mark, should be studied in more detail than if it accounted for 40% of the total. This changes a lot depending the university or the career you are studying.
  4. Get exams to practice. If you’re lucky, you will have the tests of other years of the same teachers. In absence of these, you can use exam questions made in manuals, books (yes, books, those soul-less objects, that are found in university libraries); and in the worst case, online tests with trusted sources.
STEP 2. ACCOUNT HOW MANY HOURS YOU HAVE AVAILABLE AND ESTABLISH YOUR PRIORITIES
  1. Reserve time for meals.
  2. Reserve time for sports. At morning or evening, as you prefer. If you reduce too much time for the sport, your endorphins will decrease and stress will increase.
  3. Reserve time to sleep, depending on your needs … 7, 8 or 10 hours, The sleep is SACRED!!!
  4. Count the actual hours of study per day and multiply them by the days until the exam. In general, is not possible to study and be concentrated more than 8 hours a day, but this also depends on you.
  5. Divide the hours between the different subjects. If you have enough time between exams you do not need to do this. If not, you will have to alternate the study for both subjects. You must choose the hours of study depending on the importance of the discipline:
    1. More hours for difficult subjects, those that you do not study daily or in which you have low marks in the partial exams.
    2. More hours for the exams that constitute a higher percentage of the mark.
STEP 3. SET THE HOURS IN A CALENDAR

Do it as detailed as you can. This will reduce the mental burden. It seems unimportant, but deciding every time what you are going to study takes away some energy, and you need to conserve energy for study and review. The calendar can help you, so, to control what you have already done and what you have to do at any time, you need it.

Do not forget that diversity helps you to rest your brain:

  • Change the place of study. Review walking in the park, go to the library, etc.
  • Switch between modalities of study. Read, make summaries, schemes, conceptual maps, etc.
  • Change the study posture. Standing or sitting, do not stay more than an hour in the same position. Drink water and rest your eyes.
STEP 4. START YOUR STUDY CYCLE

Organize your study cycle (that could be just like mine) and assign to it a specific time in your calendar:

  1. Read understanding. Do not go to the next word until you understand everything (sometimes you’ll have to read the full text).
  2. When you read, try to explain it to yourself. New concept, new explanation.
  3. Associate ideas among other subjects or other things (regardless of whether they are serious or not) to keep your brain focused.
  4. Read everything again and underline only the ideas you will use to create your own exam.
  5. Create an exam. As if you were the teacher. It’s okay if you do not know enough about the subject, this will help you to see what you have learnt and will stimulate your brain to stay alert and be able to retain information more quickly.
  6. Make a scheme or a conceptual map. To create a logical structure, the “skeleton”
  7. Make review cards. With two different colors (one for the front and one for the back of the card) and some A4 paper you can create as many questions as you consider necessary so you can memorize efficiently. You can use Anki. It’s great!
  8. Repeat the review cards. Not all the time, but only 10% of the time left for the exam, is a technique to never forget and which forces your brain to become more receptive. For example, if I have the exam in 7 days, that means approximately repeating every 16.8 hours. If I have it in 2 months (60 days), then once every 6 days.
  9. Repeat the concept map / scheme
  10. If you do not understand something, ask. It will be an excellent opportunity to make a possible friend (teacher or not) and be able to collaborate together.

FOLLOW THESE STEPS, INDIFFERENTLY FROM WHAT YOU ARE STUDYING AND YOU WILL BE AMAZED BY HOW EASY IS TO STUDY IF YOU DO IT WITH ANTELATION AND WITHOUT EXCEEDING YOUR POSSIBILITIES. YOU WILL FORGET WHAT STRESS MEANS IN THE EXAMS. YOUR DESIRE TO FIND A BETTER METHOD FOR STUDYING SAVED YOU.

THE AUDACIOUS WILL WIN
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I can’t because I do not want

-Did you bring me what I asked for?

-No, I could not.

-And then why did you tell me that you were going to bring it if you didn’t?

-I’m sorry, I didn’t have time.

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It’s annoying, and personally, very disappointing. From my viewpoint, not having time doesn’t exist, unless you die. And as you’re talking … So solve the equation! It drives me crazy, and “turn off and let’s go” I do not want to trust in that person for the next one. I have reached such a deep level of disappointment when someone does that to me, which instantly give me the desire to get them out of my life forever. I write these lines to calm down “Screaming”. Attention: people scream when they do not feel heard / understood. I’m not a psychologist, but I like to observe the obvious.🙂

How you don’t have time? Personal Analysis: I want to do “X” thing, and suddenly, I can’t because “Y” thing. I clearly see that if I do not have time to do the thing “X”, it’s because I’ve dedicated it to the “Y”. So it’s not a question of time but focus, of concentration, Of what we think is important, of PRI-O-RI-TIES. Sorry if you thought that I’ve been freaking out, I did not mean to offend or bother you.

What is a priority? It is what you want to do above all things, perhaps the reason why you get up in the morning, without the other things that do not matter so much for you.

This leads me to three conclusions: to have priorities is important, priorities set the course of your life and if they tell you to do something that is not a priority, smartly, reject it. (For projects / group work is a bit different: you all have to reach a common agreement and then set the phases of the project, done that … the rest is easy peasy). Say NO, put without offending. The offenses create feelings like anger (the most common… I think… and from what I’ve seen) which could lead to disastrous consequences. Offended, you get angry and then any idea or opinion away from yours (but maybe better) It escapes from you, as well as make you rush into your decisions and therefore, actions. “Maybe you shot someone accidentally”. Sorry again, I have a chronic anger (and I have not realized why yet) And 85% of the time I spend communicating with people I usually get angry because I often think that they say / do bullshit and then come to my mind certain symbols that refer to violence, besides that I like that type of movies (but smart, eh!).

Oh, and I also feel fairly judged.

IF YOU BELIEVE YOU CAN CONTRIBUTE WITH YOUR COMMENT ANY COMPLEMENTARY OR ABSOLUTELY DIFFERENT IDEA, YOU CAN (PLEASE!) LEAVE IT IN THE COMMENTS. YOU CAN ALSO DO IT IF YOU ARE A PSYCHOLOGIST AND YOU WANT TO HELP ME. HAHAHAH

Have a nice day and see you next Monday!

Not only to avoid stiffness…

Warming is an essential and common technique performed before starting the session of any type of sports training. The intensity and form of development of the warming will depend on the type of sport you want to practice, environmental conditions and readiness of the athlete.

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If we want to get the most efficiency of our body to face the effort we make, we will need an adaptation phase, which will activate a series of mechanisms of cardiac adaptation, muscular, circulatory, nervous and respiratory that will allow us to be efficient.

THE EFFECTS AND BENEFITS OF WARMING:

  • Increase the capacity of muscular contractility: the first effect of warming is a growth of the blood flow towards the muscles that make the effort. This is very important, since the first consequence is the temperature increases of the exercised muscle group, obtaining higher intramuscular viscosity, which reduces friction and increases elasticity. The contractile capacity of many agonist muscles is favored, facilitating the movements at great speed. And not only that, the growth of blood flow provides a greater supply of oxygen and nutrients essential for the optimal functioning of the muscle.
  • Improve the level of psychomotricity: the repetition of the movements preceding the training phase itself, allows adapting the neuromuscular system to the type of load to be performed, obtaining a clear improvement in the kinetic and psychological sense, since with the repetitions the. attention grows, sensory perception and concentration, creating a state of mind necessary to sustain the subsequent physical effort.
  • Prevention of Injury: the lack of warming results in a friction between the muscle fibers and a lack of coordination between the agonist and antagonist muscles which translates as the cause of the fibrillar ruptures and tendon more frequently, contractures, etc.

How to say thank you

To some it may seem a banality to learn how to say thank you, but this is one of the most important skills in the art of building interhuman relationships. Let us seek to thank those around us whenever we can.

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Four keys to thank effectively:

  1. Give thanks in a clear way: Speaking clearly you do not allow any doubt that you are sincerely thanking. Do it cheerfully. If others hear you, the effect is even more powerful.
  2. Look and touch the person: Look to someone in the eyes helps to convince you of your sincerity, and touching his/her elbow slightly will remember your gratitude for a longer time.
  3. Pronounces his name: Customize your “thank you”. Saying “thank you, Ruben” has a better effect than a “thank you”
  4. Send a note: According to the situation, is the most effective way to thank. A “thank you” face-to-face is in second place followed by doing it on a phone call; and a written message is better than silence.

Let’s be honest when we thank something. Let’s make that person feel that the “thanks” are sincere. If they are not, body language will betray us. Let us become messengers of the “thank you”. Let’s look for reasons to thank for things that are not obvious.

The easiest couscous in the world

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Here is another healthy way to cook, fast and, as usual, very simple. This time, we have a very consistent meal, but without being heavy And it is so easy to do that you will only need a fridge.

Ingredients:

  • 2 units (glass, jug, bucket … depending on the quantity you want to prepare)
  • 1 unit of grated tomato.
  • 1/2 unit of lemon juice.
  • And whatever you want to add, for example: 1 unit of chopped pepper, 1 unit of sweet corn, lettuce leaves, 1/2 unit of cut olives, etc.
  • Salt (do not put too much) sometimes I don’t add it.
  • Oil (preferably extra virgin olive oil)

Preparation method:

  • Cut, squeeze and grate all you need: tomatoes, peppers, lemons, lettuce leaves, olives, etc.
  • Mix everything well (until you feel the mixture has no dry parts), cover and refrigerate for about 30-45 minutes.
  • Serve it.

Very easy, enjoy it!

Mediterranean Potatoes

The recipe for this week has to do with the summer. And it has a name that remembers it, but at the same time is a recipe very nutritious and as always very easy to perform. Let’s imagine for a short time that we are in the territories influenced by the Mediterranean climate while we dream of a never ending summer.

 

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Ingredients:

  • Small potatoes
  • Small tomato slices
  • Garlic
  • Mint leaves
  • Parmesan cheese
  • Lemon
  • Salt
  • Pepper

Preparation:

  1. We make parallel cuts in the potatoes. Slice thin slices of tomato and introduce them into the cuts made in the potatoes, next to the mint leaves and the parmesan cheese. It does not really matter how you do it.
  2. Squeeze the lemon on top of the potatoes. Add salt and pepper.
  3.  Heat the oven and after 5 minutes introduce the preparation made in point 1.
  4. They are left in the oven until they have browned (a small trick to see if they are listed is to try to insert a toothpick into the potato, depending on the difficulty you can realize how much you lack), I usually leave them between 45 minutes and 1 hour.

Bon Appetit!

Salad with mint and green peas

 

Ensalada guisantes y menta

By far, ¡the easiest way to prepare lunch or dinner! This recipe makes everything seem difficult to do and also has a lot of nutrients.

Let’s see what it’s all about:

Ingredients:

  • 1 onion
  • 1 pepper
  • 1/2 glass with thawed peas
  • Thyme
  • Grated lemon peel
  • A few mint leaves

Preparation:

  1. Cut the onion and the pepper and place the pieces in a saucepan over the fire with olive oil until they soften.
  2. Add peas, thyme, grated lemon peel, mint leaves, salt and pepper.
  3. They are left on the fire for 20 minutes.

As always, super simple! Enjoy!