Recognizing and Revising Self-Talk Patterns:
Flip The Script! Stop letting your inner critic discourage you. Flip the tone, attitude, and conversation. Revise your self destructive critic into your bestfriend. When that tiny voice is bringing you down, turn it into a motivational, uprising spirt. The script is made of two parts. the harsh critic is the first, "I'm always so busy. Im not good at math. I shouldn't go to class because I don't understand." The second part of the script is your deep core beliefs, "I know I can't do it. Im not as intelligent as people think i am." FLIP THE WHOLE SCRIPT. TURN IT OVER AND WRITE A NEW ONE. throw self sabotage out the window, tell yourself you can do it and succeed.
- Inner Critic: "I just suck, that why I can't a lot of things."
- Definition: The Inner Critic judges self, blames self, complains about self, and demeans self. It is used to protect self from failure, but the actual result is either no attempt or a partial attempt.
- Identify: As I got my first psychology exam back, I saw I did not get the grade I wanted. The exam grade was a 65 out of 100. My mind instantly went to "you just don't understand, drop the class." I started flipping through the test and seeing what questions I actually got wrong, my inner critic started screaming, "you'll never comprehend, it was so easy, but you got it wrong."
- Revise: I take the harsh words of my inner critic and change them to help me. "You'll never get it" changed to "Work harder, you can and will get this." "You're comprehension is low" changed to "All you have to do is put your mind to it, your comprehension is greater than words can describe.
- Inner Defender: "I can get better grades if my teacher taught better."
- Definition: The Inner Defender blames and judges others before self-assessment. After blaming the external, the inner defender complains about the external. After blaming and complaining, the inner defender demeans the external in place of problem-solving and escape occurs. It is used as a positive intention to defend criticism and punishment from others.
- Identify: Checking my canvas grades for english, I noticed my grade wasn't what I expected. "If she'd explain what she wanted maybe I'd be able to get better grades." "If she wasn't so hell bent on on my accent then maybe she can pay attention to more attention to my work to grade it better."
- Revise: "If she'd explain what she wanted then I can make better grades" changed to "I should ask her to see if I have the correct understanding." "She needs to stop worrying about my dialect then she can grade my written work" changed to "I will try my best to speak accordingly to the environment I'm in."
- Inner Guide: "I see where I went wrong, I can change the behavior now."
- Definition: The inner guide, is the voice that offers an objective and wise perspective about ourselves. It doesn't degrade or attack. Our inner guide speaks the truth and helps us to see the reality of people and ourselves.
- Identify: Looking over past assignments in math, I began to notice my mistakes and simple issues I was having, then my inner guide was able to say "ok, you see we've missed steps 1, 4, and 7, now we can fix it to not do it again."
Reflect: My default inner voice is my inner critic. Every time I make a mistake my inner critic is always yelling, overpowering my other inner voices. I cannot understand why my inner critic is my default voice. It always has been. It will be great to change it because it hasn’t been a great asset to my success in college. I want to use my inner guide more. I want to keep myself encouraged, motivated, and stress-free. I can see myself correcting my inner critic more now that I have identified the inner voices. I can see how to change the voices to instead of harm myself, help myself. When my inner critic overpowers the inner guide, I can now revise those harmful statements into ones that are more helpful to my success for that project. I can practice revising the statements when I get feedback from quizzes and things of that nature. Then when I get to the exams and more important papers, it will be easier to fix the criticism from the inner critic. The revision of my harmful thoughts will flow better into my inner guide. “You cannot do it, just give up” will change to “Work harder, work for what you deserve.” Looking over my failures, my inner guide was in the shadow of my inner critic.
Time Management Self-Study
Overall; For the big picture of the semester for a planner. I write all major assignments in advance and place sticky notes on the days that i think are most important. In August, I was given a planner by the directer of Emerging Scholars so we can be better organized. I filled it out for weeks at a time. I wrote down assignments, exams, quizzes, homework, events on campus, I was so well organized, i even wrote down parties.
There are 52: For the week, i use a lot of technology. I use pocket scheduler for all my classes, to keep me on track. It gives an alert five minutes before class starts. The Top Hat app is used to psychology, it is used as an in class app to do our daily comments on for attendance, we also answer questions in class during the lecture. I also use it to study, the questions we answer are saved with the correct answer for the sole purpose that we look over then before exams. The Canvas app is where my CU 1010 and English 1030 classes are. I don't upload any assignments on the mobile app. I only have the app so when it sends notifications, I can be alerted as soon as possible.
The Little Things Matter The Most: For the small things such as remembering to post my discussions, or to read a chapter, or just to study I place lime green sticky notes on my computer near the keyboard so i have to look at them and remember to do it. I try to do this everyday to keep up with assignments so I don't fall behind.
Journal: Time management is not my strong suit. I chose to do the day before, of, and after my psych exam 3. During the first day, it become annoying trying to make sure I was noting down all my activities. It became easier as the day went along. I feel like as I was trying to note everything, I was being more productive because I was trying to make the best of my time. The first day was the most productive. The second day was also productive, I met with my teacher and studied all before 1:00. My final day was not as productive as the rest, but I still made progress with the things I need to do.
Evaluate and Revise: During the three consecutive days of April 4h-6th, i spent more of my time in quadrant 1, important and urgent. The remainder of my time was spilt between quadrants 2 and 4. As I revise my plans, I feel that my panner was not as used as much as I wanted to. The other methods I used were successful. Next semester, I plan to find and use another method. I have researched other methods, but I feel that none of them will be beneficial nor successful. I also plan to continue using my apps, Pocket Schedule, mobile canvas, Top Hat if needed, and Study Blue. I will also continue to use my sticky notes and place them in places to catch my attention to get my work done later.
Retrieval Practice Self-Study
As we sit in classes, we have to listen to our lecturers, participate in discussions, and at the end of the day be able to recite what what said. We have to be able to retrieve everything we've "learned." When it's time for testing, we study, day in and day out. We try all kinds of study tactics, some help and some don't. Throughout this semester I have tried to make flash cards, finding Quizlets, making mnemonic devices, and quizzing with friends.
Flash Cards: I started trying to use flash cards the end of last semester and the beginning of this one. The cards i wrote last semester were for our chemistry final which I scored an 82 on. I made 75 flash cards in two weeks which is also when I came up with my mnemonic device. I found that I can focus better on what I'm writing and reading. I wrote and decorated them in bright pink, deep purple, and vibrant orange.
Quizlets: While studying, if I came across something I didn't understand, I would look for a Quizlet. Normally, I'd find the Quizlet with the correct information. Each correct Quizlet I found, I would study it, write it down, then try to repeat it so i could memorize the information.
Mnemonic devices: As Ive already stated, I created one mnemonic device. It was for my chemistry final. While studying with friends, we tried to find the most effective way to remember the different experiments. Although, it did not help me remember it was still a clever way to try to retrieve information.
Group quizzes: As Emerging Scholars tradition, we all study together whether it's for the same subject area or not. We always quiz each other, make up questions, and go over previous test or exam questions for each other.
Brief Notes: Throughout all my trials with each new strategy, I noted that group quizzing and flash cards were the most effective to help with my grades. I was not able to properly retrieve the information from mnemonic devices nor was i able to really correctly bring the information rom my memory for the Quizlets. I could recite the information but I couldn't apply the information in a testing situation.
Before and After Grade Results: Before my final in chemistry, my last exam grade was an 18. After i started studying the flash cards, My grade shot up to an 82. As things got harder, we started taking our group quizzing more seriously, my tests in biology lab, lecture and biology 1010 shot up as well, but only by 5-10 points.
Reflection: Looking back on my experiences with not even knowing how to study, then being able to find the most effective ways for me to study, was one of my favorite exhibits for my portfolio. It was tough trying the different methods, completely failing at some. Some of them working, but not as well as I expected them to. Then finally finding the ones that worked, brought my grades and academic confidence up.
Post-Test Analysis with Office Hours Visit
Predicted Grade and Actual Grade: I predicted my grade to be at least an 80%. When we met, he handed me my exam and I saw I had a 63%. I was clearly devastated. He assured me that, 6 of the points I missed were because of his lack of communication in the question. He said he gave us those 6 points whether or not we got the questions right. Which is why I I check unfair material for those 3 questions.
% of Total Grade: We have four exams which are 85% of our total grade. With each exam weighing 21.25%. There are 50 questions on each exam. They are all multiple choice. The exams are not cumulative.
Exam Preparations: My professor uploaded the study guide on March 29th. I spent each day after writing and going over all the information he said was necessary to know. I meet with him Monday, April 3rd, to go over the information I thought I did not know. As we went through the material, we found that I did not know a while section of testing information. This lead me to compare notes with fellow classmates, to try to learn the information. I re-read all my powerpoints we did in class. I took notes on the powerpoints. I did the study guide in our textbook. I reread the study guide he gave us as much as possible.
Next Exam: For our final exam, I plan to meet with my professor more, talk with my fellow classmates, and I will try to study the study guide to make sure I have a better understanding. For my study times, I plan to be alone, in the library or study room. I will try to study longer, but only in 45 minute intervals. During the next test, Im not entirely sure what strategies I can use to retrieve the information. At this moment, in my mental space that I'm in, all i can say that is that I know I will do well.
Reflection: After meeting with my professor, I realized that i should have been meeting with him before. He really helped me to understand the material and he even quizzed me during my appointment. I thought that the meeting would be mundane and would make me feel more anxious. He was very calm, cool, and collected. His demeanor made me feel like he really wanted the best for me and that he'd love to see me excel in his class. He took the extra five minutes to get the pronunciation of my name correctly. It was a great experience that will be happening more often because I felt that I knew more after leaving. I had more confidence to take the exam that I did walking in.
List of Questions: I asked my professor a total of 6 questions. two of which were general, two were about his college success, and the last two whereabouts professionalism. He was very excited to help me with another exhibit. He promised to answer and truthfully and moral as he could.
- What do you do for fun?
- What do you do in addition to teaching?
- How do you define learning?
- How do you define teaching?
- As a college student, what element of professionalism did you struggle with?
- What is the greatest non-academic sill that college students today lack?
His answers: he said that the loves to play racquetball for fun. He uses it as displacement when he's had a stressful day. In addition to teaching, he is a researcher. when asked how he defined learning, he paused and had to think for a few minutes. He then said that "learning is a change in behavior based on experiences in the classroom." I then through a curveball at him, I asked him to define teaching. This answer did not take as long as learning, but he still took a second to gather his words. "Teaching is influencing student learning through explanation and application." He worried that his answer would be too vague, after a few moments he just decided to stick with it because he said "well, teaching can be vague at times. " Once he was asked about his college professionalism, he laughed and said that he struggled with "social temptation and being very inconsistent." His final answer was that college students today lack "the ability to actively listen."
Reflection: I chose Thomas Britt, as my interviewee. I chose him because,I really look forward to his class every Monday and Wednesday. He is my psychology 2010 professor, he is one of those professors that you feel like you can have a regular chat with. His carefree demeanor is one of his best assets. He its a caring instructor, he goes slow if the understanding is not clear, he goes back over slides if you didn't get it the first time, he seems like he really wants to see the success of his students. During our interview, I felt closer to my professor. He said he uses sports for displacement, as do I. He uses racquetball, I used volleyball as my outlet of frustration for over 7 years. My realization from the interview was that he is still a person, that goes home to his family, that have things outside or school ,and he also has to deal with stress. Just like me. I was shocked by his general question answers and his first professionalism answer, he said he just wanted to have he fun. I learned that professors are not professors all the time, not all of the throw themselves into their work 24/7. Some of them just want to relax and only be a professor 9-5 , Monday-Friday. I already perceived him as a good man and a great instructor so, my perception remained the same.
Using Personal Values to Set Short- and Long-Term Goals
Top Ten: My top ten consisted of God's Will, Loved, Forgiveness, Comfort, Growth, Stability, Pleasure, Family, Spirituality, and Health. Each of these values have a purpose on my list. God's Will because without God, I am nothing. Spirituality and God's Will go hand in hand because i will always want to have a growing relationship with God. Family because without family, I'd be alone and everyone desires something or somebody to belong to. Loved because the love of someone special can carry you through a tough time or just a stressful day. Growth because you cannot experience the better things in life without growing, whether it be mental, educational, spiritual, or personal. We must all grow. Comfort is another one because nobody wants to live a stressed life. I think the value Stability ties into Comfort because you cannot be comfortable if you're not stable. We will all do things we might regret so thats why i have Forgiveness because I would want someone to forgive me if I've wronged them. Without Health, I am living to suffer, you cannot enjoy life if you're always sick, in and out the hospital, Health should be important to us all. Not giving yourself the proper care will result in dealing health, then death. Death leaves a scar nobody can heal. Lastly, Pleasure, we all yearn to feel good about something, in doing something we love.
My top Five: My top five consisted of God's Will, Family, Stability, Growth, and Health. These five things are keys to happiness in life. They can all be tied to each, like the links to a strong fence. If one link were to pop, the fence will become gradually weaker until... *poof* its in pieces on the ground.
The One I Truly Need: God's Will, the same as just God. Without God, who am I? Why am I here? Whats the light at the end of the tunnel? God is the center of each and every action I make. He wakes me and my loved ones each morning, keeps me from harm, keeps clothes on my back, shoes on my feet, and a roof over my head. Strip me of everything I love, and the things I think I "need, God is there at my side, assuring me it will be ok. The prayers I send up each time I bow my head are surely heard. He will always be my rock. If I lost everything tomorrow, I can and will depend on God.
One Man's Trash: Going from like 100 values, to ten, to five, to only one is about the hardest thing you can do in a day. The hardest cards to discard would have to be Family, Health, Stability, Comfort, and Growth. my fidget semester taught me without these 5 values, college can be dangerous. I was not surprised at how hard it would be to pick through what I already felt was the most important. In the end, I knew what card would have to come first.
Short- Term Goals:
- Get off academic probation
- Regain most of my scholarships back
- Get a job
- Finish summer school with all A's
- Not get any more tickets until 2018
- Stay off academic probation
- Graduate from Clemson
- Settle into my career
- Make my family proud
- Be proud of myself
Action Plan for my short-term goals: I plan to one, make myself understand that this is something that has to happen sooner than later. In doing that, I plan to work harder, use more resources, get more help, and try my best. As my work becomes better my short term goals will all fall in place. Once Im off probation, my scholarships money will start flowing back in. After getting the hang of working harder, I can divide my attention between school and a job, making sure I can support myself if my parents ever fall short. Schooling and working will be my motivation of getting A's in summer school, to prove to naysayers, that I Can and I Will. With my hard work paying off in school and with my job putting my own money in my pocket, i think i can stop getting speeding tickets because if I get a job, my parents will make my pay them myself.
Action plan for my long-term goals: I want to stay off academic probation, I will work as hard and long needed, to never be put on probation again. Working hard and long, my degree will only been semesters away, it won't be easy, but once I walk across that stage, I'll know that it wasn't in vain. After I strut across the stage, I will walk right into my career. I know the transition will not go smoothly, but after i get into it, settling in and doing what I love will be worth it. Staying off probation, graduating, and having a career, will be nothing compared to seeing my family's faces glowing with smiles. Knowing that I made them proud is priceless. Making them proud is a close second to being proud of myself. Knowing that I worked hard and achieved something will be dream come true. I can pat myself on the back and say "Ciõnna you've made it."
Tying in my values: Both my short- and long term goals are connected to the values Gods Will, Stability, Growth, and Family. I will need my family's love and support through each endeavor. I will need to be able to grow my mental state from teenager, to adulthood. When times get rough I will need to be stable to continue pushing through. Of course I will ned to be as healthy as possible to be as successful as possible. Ending in Gods Will, without him, nothing will be possible.
Self-Designed Exhibit: Sleep Study
Background: After a check in with Jessica, we decide that one of my self designed exhibits would be a sleep study. She and everyone else say my naps aren't naps. Every day I like to take a 3-5 hour nap after classes, then be productive. After completing work, I then go straight to sleep for at least 9-10 and a half hours. It is proven the getting the recommended amount of sleep in college is hard, but sleeping too much can be unhealthy and dangerous.
The Experiment: The plan of the study was to not nap for three consecutive days. If a nap was needed, I was only allowed one 30-minute nap each day.
Day 1: The first day of my experiment was not a success, I napped for exactly 7 hours and 47 minutes. After I returned from my 8 AM, I showered and planned to lay down to rest for a few minutes. I got in the bed at exactly 10 o'clock AM. Somehow I managed to fall asleep and sleep until 5:47 PM.
Day 2: On the second day, I did not nap. Once I woke up at 7:15 I did not go back to sleep. Instead, I sat up, went through my english work, went over math homework, went to core for breakfast, returned to my room, started to get ready for my day, and finally went to class. After class I went to my room, got my car key, and walked to R3 to my truck where I sat unknowingly for a few hours, then walked back to Holmes where I sat and watched a movie alone then I talked on my phone for a few hours with my sister and grandmother. After sitting there and talking with them, I locked up my truck then started to walk back the dorm. I walked from R3 to Fike, from Fike to the front of Tillman, then from Tillman to the shoebox parking lot, then finally back to Holmes. My entire walk took an hour. Once I got back, I showered, and went to sleep. I got in the bed at around 10:00 PM.
Day 3: One the final day of my study, it was another successful day. I woke up at 7:15, got dressed, went to the library, studied, sat around, and relaxed. After leaving the library at 11 AM, I walked back to Holes, dropped my stuff ogg and then grabbed my truck key. I walked to R3 again, sat in my truck, and talked to my mom on the phone for about 3 hours. After she hung up, I sat there, watching the people walk by, cars pass, and the trees blow in the wind. I gather my purse and started to walk back to Holmes at about 4 PM. I walked slowly back to Holmes, just admiring the beauty of campus. In all it took my about 45 minutes to walk back due to the fact that I sat in my memorial park for about half the time, just gathering thoughts. Roughly at 5:30 PM, I walked back into Holmes, went up to my room, showered then started a season of a series. After watching the shows, I checked my phone to see messages of concerned friends. I went to show everyone that I was ok and that I was right outside. After chatting for almost two hours, we decide to get dressed and go have some fun. We got back to our dorm at 1:30 AM, by then we were all drained, so everyone hit the hay. I can say I was soundly asleep by 2:00 AM.
Presentation of data: I thought a cool and inventive way of showing my data was so show how many steps I took in the while I was awake.
Self-Designed Exhibit: Put The Phone Down
Background: After me and Jessica decided on the first self-designed exhibit, we then decided on doing my other study on seeing how much better I can study without my phone.
The Experiment: In this study, I had to download an app for time management. The app was to keep track of the time I spent on each app of my phone.
Results: Being the experimenter and the experiment, I think I can say that this experiment was a total bust. I did not use the app at all. I attempted but the app became frustrating, wanting permission to too many other apps and to do too many things.
Reflection: I think that if I would have tried another app the experiment would have gone better. Becoming so frustrated with the app, I just tried to turnkey phone face down and turn it on Do Not Disturb. That did not work as well, nor has it before. I thought that if I tried to motivate myself to have a successful study, I could easily not pick up my phone as much.
Presentation of data: Being that this experiment went horribly wrong, I will only be able to provide how the app looks and what it was supposed to do.
What I Can Do: I can provide what apps took up most of my time for the last 24 hours and the last seven days.