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EXAMPLES OF SELF-MANAGEMENT STUDIES 315even a week in advance. This should prevent me from procrastinat-
ing so I can reduce my stress and anxiety. The second part of my plan
involves using more positive self-talk. I plan to speak to myself every
day (mornings and sometimes evenings) for 1 week through a jour-
nal. During this time, I will assure myself that I can successfully
accomplish each task I face. This should get me started using positive
self-talk in my everyday life and should boost my confidence level.
The third part of my plan involves using the meditation and relax-
ation techniques in this book each day to help reduce my anxiety and
stress. This should help me deal with the physical aspect of my anx-
iety problem. The last part of my plan involves using the Universal
Smart Test Taker Trick sheet that my English professor recently gave
me. When I take writing exams, I become nervous and uptight. At
times, my mind even goes blank. I feel this sheet will help reduce my
anxiety as I prepare my next written exam (i.e., my Art of Asia paper).Strategy Implementation and Monitoring
I implemented all of the strategies as specified on my plan. I started
by scheduling time on my weekly schedule so that I would have plenty
of time to write my Art of Asia midterm paper and study for my math
and educational psychology exams (see Attachment 3). I completed
all of my daily tasks as planned, except for reviewing my readings for
my educational psychology class on Sunday. Then, during my exam
week, I used several meditation and relaxation techniques (see Attach-
ment 4). Each day I described how these strategies made me feel prior
to my exams. As you can see, I felt that these techniques really helped
me ease my tension and test anxiety. I also used the Universal Writ-
ing Tricks sheet that was provided by my professor to help me write
my Art of Asia midterm [note: the student provided a list of these
strategies in her evidence section]. Finally, I used my self-talk reflec-
tion journal to record my self-talk each day throughout the week [see
Attachment 5].Strategic-Outcome Monitoring
My plan was somewhat effective, but not as effective as I hoped it
would be. On the one hand, I found that my weekly schedule helped
me stay on task and prevented me from procrastinating. I began
studying for my math and educational psychology tests, and writing
my papers several days in advance (see Attachment 3). I feel that
because I was able to stick to this schedule, I was able to reduce my
anxiety. In addition, I feel that the meditation and relaxation tech-
niques and universal writing tricks I implemented (see Attachment 4)
effectively reduced my anxiety and stress levels [note: the student