I’m going to give you life

advice.

PROCRASTINATION

Don’t lie, most of you do it.

What are the steps of

procrastination?

1. See the task you do not want to

do

2. Feel discomfort your brain

automatically refocuses

3. Do something that brings

you pleasure

What do you do to avoid your

work?

How can you beat

procrastination?

• The Pomodoro technique

• Daily planner

• Recognize cues

• Website blockers

The Pomodoro Technique

• What is it?

– Pomodoro means tomato in Italian

– a 25 minute timed session of pure focus

– followed by a 5 min break + a reward

• Why does it help?

– allows you to focus

– you get a reward!

Daily planner

• How to use effectively– Small manageable tasks

– Plan your quitting time

– Work on your most unpleasant task first

• Why does this help? – Gives you a general idea of your day

– Allows your brain to have a break

• Some helpful stuff:– Evernote (app and website)

– Carry around a notebook

Recognizing the cues

• When do think you procrastinate?

1. Big tasks?

2. Small pieces of homework?

3. Things that you think you’re not good at

4. When you have a lot to do

5. EVERYTHING

• Something to remember:

– Your neural discomfort will GO AWAY

Using Website Blockers

• Why does it help? – Neural discomfort focusing on something

else

• Helpful tips/things to use: – SHEER WILL POWER (very difficult to come

by)

– Set up another account on your computer with parental controls

– Chrome add-on (https://chrome.google.com/webstore/detail/website-blocker-beta/hclgegipaehbigmbhdpfapmjadbaldib?hl=en)

Which technique do you think

will work best for you?

SLEEP?

Research behind it, why you need it & how it affects your

brain.

Quick quiz!

1. How many hours do teenagers need [to

sleep]?

2. How many hours do teenagers actually

sleep?

3. How many hours do you sleep?

4. What time do you go to sleep?

5. What is the last activity you do before

sleep?

6. Do you sleep longer on the weekend?

Some sleep facts!

• How many hours do most teenagers

spend sleeping?

– Around 7 - 7 ½ hours

• How much do you actually need?

– 9 – 9 ½ hours

• Teenagers begin to produce

melatonin at a much later time

Some more info…courtesy of Hank Green

Why do you need more sleep?

• Your brain washes away your neural

toxins

• Strengthens neural connections

• Dreaming about your learning = better

understanding

• More hours = more alert

What should you do before

sleep?

• Best not to go on your phone/computer right before bed (aka in bed)– Get off screens at least 1 hour before

bed

• Why? – Artificial light = messes with your natural

body clock

– Blue wavelengths are shorter and cause melatonin prevention

Pop quiz!

1. Name TWO techniques to help battle procrastination

2. What does Pomodoro mean in Italian?

3. What area of your brain is involved in recognizing pain/discomfort?

4. You should only plan for MASSIVE tasks in your daily planner. True or False?

5. What is melatonin?

6. How does dreaming [about the material] help your learning?

7. What does your brain do in your sleep?

8. How long should you be off your screens before bed?

Thank you!

Information• ABC News, (2013). Artificial light leading to increase in sleep disorders. [online]

Available at: http://www.abc.net.au/news/2013-07-01/artificial-light-leading-to-

increase-in-sleep-disorders/4790448 [Accessed 27 Oct. 2014].

• Borson, B (2012) 10 Tips to Conquer Procrastination. [online] Available at:

http://www.lifeofanarchitect.com/10-tips-to-conquer-procrastination/ [Accessed

27 Oct. 2014]

• Fit.webmd.com, (2014). 5 Truths About Teens and Screens: Effects of TV, Cell

Phones, Computers, Video Games. [online] Available at:

http://fit.webmd.com/teen/recharge/article/teens-screen-time [Accessed 27

Oct. 2014].

• Green, H. (2014). The Teenage Brain Explained [video] Available at:

https://www.youtube.com/watch?v=hiduiTq1ei8 [Accessed 27 Oct. 2014].

• Hamilton, J. (2013). Brains Sweep Themselves Clean of Toxins During Sleep [online]

Available at: http://www.npr.org/blogs/health/2013/10/18/236211811/brains-

sweep-themselves-clean-of-toxins-during-sleep [Accessed 27 Oct. 2014]

• Kresser, C. (2013). How artificial light is wrecking your sleep, and what to do about

it. [online] Chris Kresser. Available at: http://chriskresser.com/how-artificial-light-is-

wrecking-your-sleep-and-what-to-do-about-it [Accessed 27 Oct. 2014].

• Oakley, B. [2014]. 10 Rules of Good Studying [online] Available at:

https://class.coursera.org/learning-002/wiki/view?page=10Rules [Accessed 26

Oct. 2014].

References

Images• Navarro, C. (n.d.). Managebac Screenshot. [image] Available at:

https://mail.google.com/mail/u/0/?ui=2&ik=4dfb3bdea1&view=fimg&th=1494f867

bc16d8bd&attid=0.1&disp=inline&realattid=3f6dc89dbeda11a3_0.1&safe=1&attbi

d=ANGjdJ99c8QnIJMdUvoEt-8XcVRsk-N8UntAc716GBshsauUnqrdqJYWBd-_D-

bFOd1SzYSHxFb3hTd9RIhAXz0OIHeXBqH4DaPmNrsZUWQiUInablBth3YOhMwyGQY&

ats=1414378463135&rm=1494f867bc16d8bd&zw&sz=w1203-h563 [Accessed 27

Oct. 2014].

• Pomodoro Timer. (n.d.). [image] Available at: http://www.mynetcred.com/wp-

content/uploads/2011/07/real-world-pomodoro-timer.jpg [Accessed 27 Oct.

2014].

• rayur.com, (n.d.). Lady looking at computer in discomfort. [image] Available at:

http://www.rayur.com/wp-content/uploads/2012/09/Discomfort.jpg [Accessed 27

Oct. 2014].

• someecards.com, (2011). Procrastinator Ecard. [image] Available at:

http://www.someecards.com/usercards/viewcard/MjAxMS0zNTdkYTA0YmE4ZDhiM

GJ [Accessed 27 Oct. 2014].

• Tumblr.com (n.d.). Albinwonderland dropping phone on face. [image] Available

at: http://25.media.tumblr.com/tumblr_m73y8vwDNp1rtn3rqo1_500.gif [Accessed

27 Oct. 2014].

• Tumblr.com (n.d.). Mickey‘s dog dreaming. [image] Available at:

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Oct. 2014]

Images (cont.)

• tumblr.com, (n.d.). Mordecai and Rigby playing Video Games. [image] Available at: http://media.tumblr.com/59bd2201f1d07c6871115cfa1b834bf1/tumblr_inline_my6yttK1Nx1sohk3w.gif [Accessed 27 Oct. 2014].

• tumblr.com, (n.d.). Charlie McDonnell scrolling on Tumblr. [image] Available at: http://media.tumblr.com/tumblr_lmgvvxV6OT1qcqiuc.gif [Accessed 27 Oct. 2014].

• Unknown (anon.) Small recycled notebook. [image] Available at: http://www.qualitylogoproducts.com/custom-notepads/small-recycled-notebook-extralarge-236373.jpg [Accessed 27 Oct. 2014].

• Unknown (anon.) Neurons. [image] Available at: http://pilladvised.com/wp-content/uploads/2012/01/neuron.jpg[Accessed 27 Oct. 2014]

• Unknown (anon.) Insular Cortex. [image] Available at: http://www.ieeg.uni-freiburg.de/data/images/research/insel_anatomie_from_wikipaedia2.jpg [Accessed 27 Oct. 2014]

• Whale done!. (n.d.). [image] Available at: http://i0.kym-cdn.com/photos/images/original/000/402/782/1d4.gif [Accessed 27 Oct. 2014].

• Wikipedia (n.d.) [image] Available at: http://upload.wikimedia.org/wikipedia/commons/thumb/d/db/Melatonin.png/220px-Melatonin.png [Accessed 27 Oct. 2014]