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The Ultimate Test Prep Guide – Ace Any Exam

This workbook is the best guide to meeting your academic goals for tests, midterm exams, and final exams. Many students have found success with using these strategies! This book contains information that will help you before and during your exams. You will learn how to prepare for any test in a way that suits you as well as combat test anxiety. You will succeed! You can do it!

test prep guide title page

Today’s educational system is becoming increasingly competitive for students, as educational institutions are being required to increase their standards. This is causing a stress epidemic amongst students. They must learn as much as they can, and learn it effectively. As someone who works closely with teens I see this the intense pressure students are under. Unfortunately, in school there is no stress management class and students are forced to “deal” with these overwhelming feelings of anxiety.

I created this book so students can achieve the grades they want on major tests with less stress and more success; thus helping them reach their academic goals. With this book I hope you are able to learn how to manage the stress that comes with exams and effectively study in a way that suits your learning style.

test prep guide table contents

Want this workbook so you can get the grade you want? Contact me at (904) 487-8269 or email me at hello@studentfutures.org for more information. Workbooks are just $15. Need some help preparing for exams? I can walk you through every step of the way. We can set up a session and make a plan for you to achieve your goals.

mel professional photo by kateMelanie Black is an Associate Certified Academic Life Coach and mindfulness educator. She is passionate about helping others and learning all she can in the process. With ten years of experience in the field of education, she is determined to help students succeed in school and life. “ One of my goals is to continue to be a humanitarian who helps our local community. I am passionate about my relentless pursuit of knowledge and desire to help others.“

 

Mindfulness Intro For Students

Mindfulness has been scientifically proven to help middle and high school students as well as college students conquer stress and anxiety, and reach their academic and future goals. In this introductory video learn the benefits of mindfulness for students and participate in a short exercise that can be used in the future. I will tell you my two favorite FREE mindfulness apps too!

Don’t have time to check out the video? No worries. Here’s the gist of it.

Mindfulness involves using all your senses, thoughts, bodily sensations, and emotions to be present in the moment. With mindfulness we have the opportunity to learn how to respond to our emotions rather than react. Mindfulness has proven to have many benefits, especially, for students. Using mindfulness can help you meet your academic and future goals. While some students are making excellent grades, they may be experiencing a lot of stress with trying to keep up with the workload or staying organized. Mindfulness can help them manage their emotional well being, thus also positively affecting their physical health. Students who have practiced mindfulness have experienced better self-awareness, self-management, social awareness, relationship skills, and responsible decision-making.

For mindfulness to work, we have to really try it. And in the beginning, it might seem weird or pointless. But, keep in mind that this is new and different and with practice this will be beneficial to you. If we don’t try it, we can’t determine if it is useful for ourselves or not. So, let’s list some ways that you might find mindfulness to be useful and relevant in your own life.

Raise your hand if you have ever:

  • said something you wish you could take back?
  • done something that you later regretted?
  • felt angry and out of control?
  • felt nervous or anxious about an exam or performance?
  • been in a bad mood but not sure why?
  • been in a bad mood but not even sure what emotion it is?
  • felt like you need a break and want everyone to just leave you alone?
  • had trouble falling asleep because your mind won’t be quiet or your body feels restless?
  • been accidentally spacing out in class when the teacher calls on you?
  • noticed that you do much better at sports or music when you are really focused?

Our emotions are continually changing. Difficult emotions like anger, fear, worry, and stress actually release chemicals in our brain that prevent us from learning, and can make us react and say and do things we didn’t want to. Mindfulness stops these chemicals.

So how can you incorporate mindfulness into your schoolwork? Ready to give it a try?

There are some things to know before we start. So, in practice there is a leap from the big picture we just discussed to very simple techniques. We will be mindful of sound, breath, movement, thoughts, emotions, and other things. We will be paying attention on purpose for a short period of time.

Every time we practice mindfulness, we start by getting in a mindful posture. A mindful posture has five guidelines:

  1. Facing forward
  2. Back is upright
  3. Put your hands on your lap or beside you.
  4. Be still
  5. Be Quiet
  6. Mind and body are relaxed yet alert
  7. Letting your eyes close

Ok. Now that you are in a comfortable seated position let’s begin.

  • Start by taking one breath in through the nose and out through the mouth.
  • Now, close your eyes and take one deep breath.
  • Now take three breaths, but just normal breaths, don’t deliberately change it.
  • Now, take three breaths, this time noticing what you are feeling, hearing, touching, tasting, seeing (in your mind).
  • If you feel any kind of stress take a deep breath.
  • Picture this in your mind:

You are getting ready to take a test and feel relaxed because you are well prepared and know the material. You pick up your pencil and with a positive attitude you write your name at the top of the paper. You read and understand the directions. You work through the test easily completing each question. You answer the last question and have enough time to check your answers. You hand in your test and are confident that you will get the grade you want. Imagine rewarding yourself for your hard work and feeling satisfied with your success.

The goal with this exercise is for you to feel confident and relaxed to start studying or take a test. It is an easy and great exercise to do before a test or beginning a study session. If at any time you lose focus during this exercise just take a deep breath and re-focus.

I hope you continue to try mindfulness and that you find it helps you. My favorite FREE apps are Insight Timer and Breathe. Breathe is a great introduction to mindfulness and Insight Timer is a great app for finding guided meditations. You can search by topic and/ or length. Namaste.

mel professional photo by kateMelanie Black is an Associate Certified Academic Life Coach and mindfulness educator who trained with Mindful Schools. She is passionate about helping others and learning all she can in the process. With ten years of experience in the field of education, she is determined to help students succeed in school and life. “ One of my goals is to continue to be a humanitarian who helps our local community. I am passionate about my relentless pursuit of knowledge and desire to help others.“

 

 

How to Help Your Teen Succeed on the SAT

Photo Credit: https://commons.wikimedia.org/wiki/File:Studying_(2759729091).jpg

Photo Credit: https://commons.wikimedia.org/wiki/File:Studying_(2759729091).jpg

 

Many students are gearing up for the SAT. Preparing for the SAT is similar to the way an athlete prepares for a race or a big game. There is so much to do, know, and remember. Meanwhile the students must continue to focus on their everyday classes, homework, projects, and tests. So how can you help your teen?

Put the test into perspective for them.

Yes, the SAT is important, but it is not the only thing that colleges and universities look at when making a decision about your application. Even though a good score can definitely sat

help, lots of schools these days are not placing as much emphasis on those test scores. More than 800 schools list the test as optional depending on the student’s GPA or class rank.

Help your teen with test prep.

There are many options for help with test prep. Some parents get their high school student a private tutor. College Board offers a FREE online program through Khan Academy. Parents can help quiz their teens with the Question of the Day. Create a study plan together. Creating a plan will alleviate stress and help your teen feel more confident and organized for the SAT. They do not have to follow the plan precisely, but the simple act of making the plan is helpful. When your teen takes a practice test act as the proctor. Take their cell phone, help with timing, etc. Make it feel as real as possible.

Discuss the reward(s).

Studying for any major exam is stressful. Help your teen decide what their reward will be after they have finished the exam. This could be a day at the beach, a massage, etc. Do something fun! Post this reward somewhere that it will be noticeable on a daily basis.

Alleviate test anxiety.

As an Academic Coach in Jacksonville who works with teens I notice how stressed and overwhelmed students get with regard to tests. No matter how hard they study test anxiety can negatively affect their efforts to be successful. I have also noticed things that work to help alleviate test anxiety and seen students defeat those negative feelings. Here are a few that are easy to implement.

Mindfulness: My favorite FREE apps that are perfect for high school students are MindShift and Breathe.

Music: Creating a study playlist with a few power songs is helpful not only while students are studying but when they are gearing up to study. Listen to this playlist the morning of the test to pumped and sty positive.

Stretching: Practicing simple stretching is great for the body and mind. This is useful not only while studying but also the day of the test.

Affirmations: Student affirmations are positive statements to help teens stay in a positive mindset. Hang one up a day where it can be seen. Saying them out loud is powerful. Below are some examples.

  • I am a great student and getting better each and every day
  • I am prepared for my tests. Tests are a breeze for me.
  • Today I study hard so tomorrow I can reach my goals.
  • I can learn anything! I can know anything! I can be anything!

Best wishes for less stress and more success.

mel professional photo by kateMelanie Black is an Associate Certified Academic Life Coach and mindfulness educator. She is passionate about helping others and learning all she can in the process. With ten years of experience in the field of education, she is determined to help students succeed in school and life. “ One of my goals is to continue to be a humanitarian who helps our local community. I am passionate about my relentless pursuit of knowledge and desire to help others.“

 

 

Mindful Monday: Student Posture

photo credit: http://res.freestockphotos.biz/pictures/11/11706-a-beautiful-girl-lying-on-the-floor-with-a-laptop-isolated-on-a-white-b-pv.jpg

photo credit: http://www.freestockphotos.biz/photos.php?c=all&o=popular&s=0&lic=all&a=12&set=all

How does our posture affect us?  How are you sitting or standing right now? The way we hold our posture affects our mind and mood. Being mindful of their posture can greatly help students succeed. Making this small effort will cause big positive results.

Studies have shown that with the right posture one can

  • improve their performance.
  • communicate more effectively.
  • help you gain confidence and be more assertive.
  • be more persistent.

Often times students are tired and bored in class or while studying. They tend to slouch down in their seats, or put their head down, or worse while studying in bed they fall asleep. Students’ posture affects their ability to learn and retain material. It affects their test results and eventually their overall GPA. Using good posture combined with deep breathing can greatly help students succeed in school by helping them focus and better handle overwhelming situations in and out of class.

Let’s do a simple exercise to help us be mindful of our posture.

1. Feet flat
2. Hands flat
3. Back straight
4. Chin up

How do you feel? The key is to be more mindful of our posture and to adjust when we find the need.

Amy Cuddy, a social psychologist, who gave a famous TED Talk titled, Your Body Language Shapes Who You Are suggests two poses to help boost your confidence and put you in a positive mindset.

Photo Credit: http://www.flickr.com/photos/lakbay7107/

Photo Credit: http://www.flickr.com/photos/lakbay7107/

Victory Stance

1. Stand up straight;
2. Push your shoulders back;
3. Widen your stance;
4. Hold your head high; and
5. Raise your arms up in a “V” shape.

 

 

 

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Photo Credit: https://c1.staticflickr.com/7/6037/6279920726_6eff87fa6c_b.jpg

Power Pose

1. Stand up straight;
2. Push your shoulders back;
3. Widen your stance;
4. Hold your head high; and
5. Put your hands on your waist with elbows out

Next time you feel yourself getting bored or overwhelmed with school work be mindful of your posture. Try the poses above to help give you a boost.

 

 

 

 

Keep your head up and reach for the stars!

Melanie Black of Student Futures is a certified academic life coach for students and teens. She has a passion to help students succeed. Academic coaching helps develop life skills for students as well as gives them academic strategies, which help to decrease anxiety and stress in students. Contact Melanie Black today for a free consultation at Melanie@studentfutures.org or (904) 487-8269.