Motivation and Learning Strategies for College Success : A Self-management Approach

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CONTENTS xi

Step 2: Generating and Evaluating Alternative Plans 104



Step 3: Making Implementation Plans 105



Step 4: Implementing the Plan 105



Step 5: Evaluating Your Progress 106



Key Points 107



Follow-up Activities 107

Chapter 5 Management of Emotion and Effort 111

Exercise 5.1: Self-Observation: Assessing Emotions 112



What Is the Role of Emotions in Academic Performance? 114



Boredom 115



How Are Emotions Influenced by Events and Experiences? 116



Exercise 5.2: Identifying Irrational Thinking Patterns 119



How Can the Rational Emotive Approach Be Used to Change Emotions? 120



How Does Self-Talk Influence My Emotions and Behavior? 121



How Does Self-Talk Operate? 123



Examples of Negative Self-Talk 124



Exercise 5.3: Classifying Negative Self-Talk 124



How Can I Change My Self-Talk? 126



An Example of Analyzing Self-Talk 126



Exercise 5.4: Self-Observation: Using Self-Talk 128



Can Relaxation Reduce Anxiety? 128



Key Points 130



Follow-up Activities 131

UNIT III: BEHAVIORAL STRATEGIES

Chapter 6 Time Management 139

What Is Time Management? 140

Study in an Environment That Is Relatively Free of Distractions and

Schedule Tasks So They Can Be Accomplished in 30- to 60-Minute Blocks of

Alternative Subjects When You Have a Long Time Block Available for

How Do You Use Your Time? 141



Exercise 6.1: Self-Observation: Assessing Time Wasters 141



Exercise 6.2: Self-Observation: Assessing Use of Time 141



What Are Some Good Time Management Strategies? 145



Set Regular Study Periods 145

Interruptions 145

Time 145



Take Short Breaks 146



Be Specific in Identifying How You Plan to Use Your Time 146

Study 147



Estimate the Time Needed for Each Assignment 147



Prioritize Tasks 147