the real ups & downs of a life with bipolar disorder: August 2012

*Disclaimer: This post is extremely long and potentially boring. I suggest you read it in increments & digest it section by section.*

It's that time of year again. Oh, Academia! This time, it is even more important for me to hone my study skills and coping skills... I am in the nursing program! Even before getting diagnosed with ADHD, I experienced severe symptoms such as inability to pay attention (especially during long lectures), distracted by environmental factors such as movement & noise, racing thoughts/repetitive thoughts, test anxiety, trouble writing accurate lecture notes, blurting things out in class that were sometimes appropriate/sometimes just downright annoying, and a lot of difficulty while reading (no comprehension, shaking text lines, grogginess).

I have learned a lot of small things to do over the last two years to help cope with some of these unpleasant experiences. Keep in mind, these worked for me but that does not guarantee they will work for you. The key is to FIND WHAT WORKS FOR YOU and then use it. How do you know what will work? Trial & error, my friend! These tips should help you in your journey... (1) Evaluate your difficulties; (2) Strategize & implement your plan of action; (3) Re-evaluate the effectiveness of your strategy; (4) Revise your plan of action; and last - but certainly not least, (5) Prepare well by practicing good self-regulating/self-management skills.

Going through this process of continually assessing how well your strategies work and developing new or improved strategies will help you with turning desired behaviors into habits, provide you with more skills, and hopefully proffer improved outcomes. To get you started... think about what it means to YOU to be successful.

As far as I'm concerned, success can mean a lot of things - not JUST a good final outcome. Managing your symptoms in order to learn a single, new concept is just as much a success. That leads me to my first, and most important tip: celebrate even the seemingly small victories! Sometimes, what may seem like a small victory, is in fact a very laborious task to complete or obstacle to overcome. People struggle internally SO MUCH that it affects how they cope with their external environments. To overcome the internal struggle and ignore the inner critic can be an overwhelming task. Kudos to those of you who DO it, day in and day out.

Always remember to CELEBRATE your successes no matter how small.

Stay organized...

DETERMINE YOUR LEARNING STYLE/PATTERN

Visual learners usually need to SEE things to learn them. Color-coding your notes by topic can help with this. Rather than just seeing words on a page, you can transform your handwriting into a visual cue for memory recall.

Example: you are taking a class in biology and you are studying various body systems - use a different color for each body system - write your notes about that body system in its respective color. You can also utilize an anatomy coloring book and transfer the same color-coding concept over to that study tool.

Auditory learners usually need to HEAR things to learn them. Recording lectures and listening to them later can help you retain important information. These type of learners may also increase their reading comprehension of the textbook by listening to the audio version of the text.

Example: many auditory learners can appear as if they are unattentive in class because they are so busy writing notes that they do not have any eye contact with the teacher; however, these learners have an increased ability to retain information they've heard even better after writing it out (the use of multiple senses to consolidate memory). These practices aid in memory recall & benefit the learner greatly.

Kinesthetic learners usually need to DO things to learn them. These learners have a much easier time learning concepts that they can put into practice immediately. Application of learned knowledge increases their ability to retain it.

Example: learning about the body systems in a lab setting and being able to identify them on a classroom chart will garner a more profitable learning experience for the kinesthetic learner. Performing manual tasks immediately following their instruction helps solidify the knowledge given and using gestures can be a prompt for key terms & related information.

You can read more about the 3 main learning styles here. Or you may want to take a free learning inventory put together by the University of South Dakota found here. There are more than 3 learning styles and you may want to take some time to explore the others or take another free learning styles inventory at the Learning Styles Online website. Most college assessment centers, academic counselors, or centers/labs for developing study skills have access to these types of inventories and may provide for you them at no cost if you ask.

ASSESS YOUR STRATEGIES

RECITATION & THE AUDITORY LEARNER

The use of charts can be extremely helpful while studying. Visual learners & auditory learners typically benefit from these visual aids. Beyond just seeing a diagram, auditory learners may prefer to speak, or recite, each of the components of a diagram, chart, or model. Doing so can increase the pathways in the brain that lead to this fact or idea. Multiple pathways for a single piece of knowledge are essential in producing a strong memory recall.

When using flashcards, say the words out loud. Quiz yourself and answer the questions verbally.

When learning to pronounce a new key term, look at yourself in the mirror while saying it correctly. Record your professor pronouncing the word appropriately and listen to it repeatedly. Record your own voice as you pronounce difficult key terms and listen to it through headphones while you sleep.

Read your study guide aloud. Read your textbook aloud. Listen to your textbooks on audio or use the Read Aloud function of Adobe Reader. There are great e-book features that are extremely helpful for the auditory & visual learner. Additionally, there is software called ReadWrite10GOLD available that can read almost ANYTHING on a computer screen or paper document.

Sing a song with the words in your textbook as the lyrics. Or think about a song that relates to the concept you are learning and listen to it or sing it as you study.

Use mnemonics. Make things even more memorable by creating an anagram with the first letter of each word you have to remember in a sequence. For example, in anatomy & physiology, the 12 cranial nerves can be remembered by utilization of this fun mnemonic:

Oh, Once One Takes The Anatomy Final, Very Good Vacations Are Heavenly!

O - Olfactory ( CN I )

O - Optic ( CN II )

O - Oculomotor ( CN III )

T - Trochler ( CN IV )

T - Trigeminal ( CN V )

A - Abducens ( CN VI )

F - Facial ( CN VII )

V - Vestibulocochlear ( CN VIII )

G - Glossopharyngeal ( CN IX )

V - Vagus ( CN X )

A - Accessory ( CN XI )

H - Hypoglossal ( CN XII )

Find creative ways to incorporate your sense of hearing into your studying habits. It can be extremely powerful and only YOU can determine which tactic is the most effective for you.

VISUAL AIDS & THE VISUAL LEARNER

Diagrams work well for most visual learners. There are many types of diagrams and charts available through bookstores or on Amazon.com. Some are laminated for durability and contain a lot of valuable information that can prove helpful in the study process. I recommend BarCharts brand - they have a HUGE variety and have always been very helpful to me.

Of course, it is always more beneficial to make your own charts, diagrams, outlines, and flashcards. The process of physically creating something with your hands that you are visualizing in your head or viewing from another source creates multiple pathways in the brain. These strong interconnections may prove helpful when preparing for exams that cover a large amount of material.

Beyond just color-coding, visually mapping out how concepts are related can be as helpful as the picture stories that accompany most assembly instructions.

Use pictures whenever possible. Take photos of diagrams that your teacher draws on the board. Take pictures of models in the lab or dissections (anatomy). Take video footage of dissecting various parts of an organ or animal (anatomy).

Rewrite lecture or lab notes. Spruce up your notebook with appropriate pictures. For example, if you are studying the human brain, you may want to take some pictures of the various lobes of the brain, label them accordingly, and incorporate them into your study session.

I highly recommend a dictionary or medical dictionary with a lot of pictures for the visual learner. Mosby's is my personal favorite!

If you need to learn medical terminology, diagnostic testing, or body systems, I also suggest Mosby's textbook by Chabner. It has interactive activities to test your knowledge as you read through the textbook chapter by chapter. It is easy, fun, and HIGHLY effective for visual & kinesthetic learners.

Anytime you need to learn a table of information, it is ALWAYS helpful to recreate the table. Make a poster, hang it up in your room, glance at it every morning and every night. Before you know it, your mind will have mapped photographic memories of the information on the poster. After some time, even if you still find the content somewhat difficult to master, you should be able to recreate the table from memory. This can be helpful during test-taking, when you need to recall the information under a great deal of stress!

HANDS-ON EXPERIENCE & THE KINESTHETIC LEARNER

Kinesthetic learners learn by doing. Using tools, writing, drawing, touching, feeling, handling... as much as you can, try to touch the models utilized as visual aids. While reading, follow along with your finger touching the page.

Squeeze a stress ball during lectures.

Re-draw pictures, diagrams, charts, and tables. Try color-coding them!

Find items to represent the study topics you are focusing on and then group them accordingly (example: marshmallows, gumdrops, legos, marbles, or toothpicks).

Demonstrate actions with your body - get up and move! Listen to audio books or recorded class lectures while you are on the treadmill.

Use a burst-resistant ball instead of a regular chair.

Keep a zen garden in your study space. You may also want to keep other textured items within reach of your study area. For example: a small sand bag, bean bag, or smooth pebbles to hold. Stimulating the sense of touch will help your brain function better so that the information coming in will consolidate and have more connecting pathways for later recall.

TEACHING SOMEONE ELSE WHAT YOU ALREADY KNOW TO SOLIDIFY IT

The best way to learn something is to teach it to someone else! Whenever possible, and without letting the person confuse you, try to pair up with someone who is interested in learning the concepts you are currently studying. Explain a process to them, define key terms, or demonstrate the parts of a diagram or model. Write a brief e-mail to yourself about the topic and read it at a later time in the same day. See how much you could remember from memory and try revising it with new information and resending it/rereading it again. Talk to your partner, friends, or family about what you are learning in class. It might not always interest them, but it will ALWAYS help you learn the information more solidly.

DEVELOPING YOUR OWN STUDY GUIDES

There are many study guides out there that can be bought but it is always better to develop your own study guides. Here are a few major reasons: (1) You can tailor the information on the study guide according to the topics your specific teacher is going to address on each test; (2) You get to MAKE the study guide with your hands which is an alternative learning opportunity that increases the likelihood you will remember the information; (3) You can incorporate any appropriate pictures, color-coding, or tables that are specific to the information being covered on your exam.

THE USE OF DIAGRAMS, CHARTS, & OTHER VISUAL AIDS

I highly recommend coloring books for anatomy classes. I recommend Netter's or Kapit/Elson's.

I've also personally used flashcard apps for medical terminology, the top 200 drug names, and bones of the body. There are some wonderful iPod & iPhone apps out there that will quiz you on anatomy & physiology, biology, chemistry, math, vocabulary, physics, etc. (See a list of my recommendations below)

In addition to apps, there are some wonderful tools/toys for learning chemical bonding & other science topics from www.ein-o.com There are 3D models you can build when learning how DNA is made. I recommend K'NEX, National Geographic, or Ein-o's kits which you can purchase from Amazon.com or find more by clicking here.

YouTube has a lot of video resources for learning. You can find one about DNA transcription here. You can also find wonderfully helpful cat dissection & A/P lab exercise videos here.

APP RECOMMENDATIONS FOR ANATOMY & HEALTHCARE PROVIDER COURSES

*As with all apps, if they offer a Lite version for free, TRY THAT OUT FIRST. You might not like the way the app works but with the Lite version you can try it out before committing to a pricey purchase you might regret later.

AnatomyMapp by Books of Discovery

Top 200 Drugs

Stedman's Medical Terminology Q&A

3D Brain

Epocrates

Chemical Safety Data Sheets

Speed Bones

Speed Anatomy

Quizlet

MANAGE THE MESS

The more organized you are, the more likely you will be to get something accomplished. I have met so many people who have commented that it is too difficult to concentrate when you are sitting in the middle of a catastrophic paper mess. Unfiled paperwork, misplaced writing tools, unkempt quarters... all contribute to distraction and inevitably procrastination. If you experience ADHD, you fully comprehend how subconscious this process can be. I am no stranger to this phenomenon. If my study space is cluttered, it feels like my brain is also unorganized and I find it nearly impossible to concentrate. Do your best to simplify by any means necessary. Purge, shred, or donate what you do not need - whatever you have to do to get your space in order! Plan on doing this well in advance - before you sit down to study - or you may find yourself losing valuable study time in a crunch.


Learning tools & books.

Make sure that you know where to find everything. Any time I rearrange my room and move items to a new "home," I find myself forgetting where I put them or losing them altogether. Place items logically so that you can find them when you need them in a hurry. Label things if necessary but, most importantly, be consistent.

STUDY SPACE

One good rule that should guide you in how you decorate your study space: surround yourself with things that will draw you into the study space - things that make you happy, things you like to see, things that motivate you, things that remind you what you are there to do. For example, I am very fond of owls. I found this adorable vase at Michael's in Peoria. It called my name, practically sold itself! It is quite possibly the cutest owl "thing" I have ever seen. Therefore, he shares my study space.

As silly as it sounds, these tactics DO work. I feel drawn to my "zen space" (as I commonly refer to it). Something else I've put in my space - I have been collecting wine corks for the last 3 years. While the amount of corks I have collected is no real accomplishment, I do enjoy the simplicity of the vase that houses them.

My intention was to create a mandala to hang on the spot above "FOCUS" but I ran out of time and I am not well-versed in mandala creation yet. It is a project postponed for a later date... but in the meantime, I found a lovely symmetrical, mandala-like mirror at Kohl's! In addition, I was able to find a stencil at Hobby Lobby that I think is quite interesting... it reminds me of a lotus flower in full blossom. I painted and bedazzled the cork board and, with the uplights & glitter, it gives a magical feel to my space.

I handmade each of the letters of the word FOCUS and the beaded string that hangs them. I could have bought a poster or merely stenciled the letters on the wall, but instead, I invested a lot of time and energy into making this piece because it will serve as my inspiration in the months ahead. Plus, having created it myself gives me great satisfaction!

The uplights were purchased at IKEA, as well as the lamp. Seeing these recalls a fond memory of a shopping trip with my fiancee. Even when I am studying, I can feel his ambient presence and I find that to be very comforting and supportive.

Utilize your space for multiple purposes (i.e., studying AND motivating)

You may notice a small cup on the left of the printer. It contains scented beads that gently arouse my olfactory senses while I study. I also use aromatherapy - a custom blend of essential oils for mental acuity & stress-reduction. I purchased them at Naturally Yours Grocery in Peoria, but you can get 100% essential oils locally, too. Note: it is important that they are 100% ESSENTIAL OILS.

I chose sweet basil + sweet orange essential oils (equal parts). I find that the orange can be overpowering, but since the sweet basil seems to get strong over time, eventually the smell of the individual oils balance each other to create a powerful aromatic experience. I can definitely say that it has a remarkable impact on my abilities when I utilize it during study.

You can also use a carrier oil and apply your concoction topically. As your body absorbs the oils, you will receive the same benefits as you do with just the aroma. The associate at the grocery store assured me that you can even ingest them to get the benefits, but do so with caution. Some essential oils are more potent when ingested and may require close monitoring of dosage.

As with any herbal supplement, vitamin, or over-the-counter drug, consult your physician before use.

Some people have adverse and/or allergic reactions to essential oils. For example: a person diagnosed with ADHD could demonstrate severe side effects after being exposed to certain oils. Concomitantly, other essential oils provide excellent benefits for people diagnosed with these same disorders. Example: Vetiver is said to successfully settle brain waves for children with ADD/ADHD. Read a blog about it here.

The solar plexus chakra responds well to Juniper oil. I talk more about the solar plexus below (under the heading "Meditation"). Regardless of how effective the oils are, it is no substitute for being well-rested. Anything that aids in alertness is potentially counterproductive when it's used too close to bedtime.

In other words, be wise about WHEN and HOW you use aromatherapy.

CALENDARS & REMINDERS

There are many technology advances that can benefit the serious student. Students with hectic schedules or huge course loads need to learn to efficiently manage their time. Even the busiest students can become much more organized and stay on schedule by determining WHICH calendar works best for their needs and then USING IT consistently. There are tons of planners out there - wall calendars, pocket calendars, PALM pilots, BB, desk planners, student planners, etc. I choose to focus on a few of the choices that I have considered and that I do use on a daily basis.

I choose to use Google Calendar because I can make it visible to family & friends so they know where I'm at if they need to contact me or if they want to know why my phone rings off the hook when they call. My family & friends can also invite me to see THEIR calendar so we can match up free time and get together. Also, I can sync it with my iPhone and anything I add into my Google Calendar from ANY internet browser will immediately sync up with my iPhone. You can also sync the calendar to your iPod touch or other device. I'm not sure about the Android capability yet... but I will be trying it out soon.

I know some people, including college faculty, who prefer Microsoft Outlook Calendar. However, you must set all of your appointments from a single computer because your device will sync with what you add to the computer's local desktop rather than a universally accessible webpage. For example, if you use MS Outlook on your laptop/desktop pc at home, then you cannot login on a campus computer to add in a new appointment or exam date. You have to wait until you have access to the same exact laptop/desktop pc at home (or in your backpack) to add the appointment or exam date. In my opinion, this is somewhat of a dysfunctional feature.

I like that I can access my Google Calendar from ANY computer that has internet access or even from the browser on my iPhone or wi-fi ready e-readers! It is MUCH more convenient than Outlook in that respect.

Other options include using your Yahoo e-mail account's calendar feature or if you prefer paper, you can always print out these blank calendar pages, 3-hole punch them, and slip them in your binder!

iPhones themselves have an app called "Reminders" that you can set to remind you of important dates, events, or tasks to be completed. I frequently use my "Notes" app to make short lists of things I need to do for a project or ideas I have for a research paper. However, I rely most heavily on voice reminders through an app called VoCal XL (XL version is free, link below is full version that can be purchased for $4.99 ).

Here's a run-down on how the Voice Calendar works: you record a reminder to yourself, however long you want it to be, and set it to go off at a certain time/date and how often you want it to be repeated. On that set time/day, the app will send a push notification about the reminder and if your phone is not on silent mode, it will announce through speaker phone feature that you have a voice reminder and then it will give you the opportunity to listen to it or view it. It will keep reminding you until you tell the app to stop reminding you. It is such a wonderful app! I tend to forget to drop off the mail... even though it sits on the seat next to me... so when that voice reminder goes off and I'm in the car driving toward home, I can make a pit-stop at the post office to drop that mail in the drop box. I love it!

Full Version of VoCal Voice Reminders App

SCHEDULE THE TIME TO READ OR STUDY

Much like other things in life, if you do not schedule the time to devote to studying or reading, it will most likely not be done. How many times do you catch yourself thinking "I totally forgot about this test. If only I remembered it on Saturday, I could have spent more time studying!" Sometimes, we get so busy with other things and we demote reading and studying to the bottom of our priority list. Have you ever heard the phrase "you get out what you put into it?" It isn't just a cliche! Keep in mind that how much you learn doesn't depend on how much time you study. Study effectively! Be wise about HOW you study and it should take you less time to accomplish the same goal. TAKE THE TIME TO STUDY rather than promising to make the time. One thing I have learned is that when you intend to "make the time" for things, you rarely accomplish them but when you "take the time" for things (which involves great sacrifice and the skill of prioritization), you are much more likely to get them accomplished.

Be careful about WHEN you schedule these kind of tasks. Scheduling study/reading time too close to bedtime, too early in the morning, or after a long lecture can guarantee grogginess and inability to absorb information adequately. Studying for too long of a stretch can also result in fatigue. I have found that studying/reading after a brief period of physical exercise and in an environment that has lots of space to spread out, easy access to food, a bathroom nearby, and SOME background noise is preferable.

I like to vary the times when I study. Creating a routine and studying at the same time/place may work very well for some people. I have found that structure IS very important in studying. However, when I frequent the same places because of comfort, convenience, ease, or routine, I find myself getting TOO conditioned to the environment and I have trouble concentrating on my task. Example: when I feel TOO comfortable, I'd rather slack off and relax than get down to business. For this reason, I do not read in the bedroom or immediately after waking or near bedtime unless my intention is to put myself to sleep.

THE POWER OF INTENTION

Set your intention for each study session. Decide what topic you want to cover and be wise in the use of your valuable time. Hold yourself accountable for what needs to get done. Sitting down to study with no predetermined plan of action can lead to being easily distracted. Have you ever sat down in front of your computer before writing a research paper and find yourself surfing the web or (worse yet) facebook? Notice how fast time flies when you give your attention to anything other than your studies! It is an easy trap to fall into... manage your time by defining what topics you intend to study or learn in the time that you have allotted. Then make GOOD USE of the time you have.

MEDITATION

Meditation aids in concentration and provides a form of universal support to the student. There are many forms of meditation: prayer, yoga, guided imagery, traditional meditation, solitude, pramayama, etc. If you are new to meditating, you can find great information on the internet to assist you in beginning your journey toward enlightenment. I found a powerful video by the amazing artist Robyn Nola on YouTube full of visualizations to bring peace to your mind, body, and soul.

Meditation empowers you to take control over your thoughts and the flow of energy through your body. Studies in energy healing have demonstrated great promise in facilitating the balance of energy flow, known as the life force or chi. Each individual is intricately unique and the flow of energy is ever-changing for each person. Example: From hour to hour, I may have a chakra, or energy center, that is more active than another. Thus, the flow of my life force is imbalanced. This is not always undesirable: energy flow concentrated at one of the centers can aid in life processes such as learning. When I am studying, I want my Manipura chakra (also called the 3rd chakra, solar plexus, or navel chakra) to be more engaged because it is the chakra that allows mental acuity & control. Therefore, I bathe in the color of sunshine and my mantra of choice is the word "FOCUS" in an effort to keep that chakra open and allow energy to flow more freely to this center.

Read more about chakras & energy healing here.

There are many apps that equip you with options on-the-go when you have 5 minutes or more to meditate.

I recommend this one: Cleveland Clinic Stress Meditations

FEEDING YOUR BRAIN

This can mean a variety of things from snack foods you choose to munch while studying to the music you play. Music is a great way to feed your mind while you are studying. Find a helpful YouTube audio/visual here. There is a lot of research into the whys & hows of the effects of music. One prime example are binaural beats. Read the excerpt below from Chronicle Books, the publisher of the famed book "Get High Now." Or get the app here.

"When two tones of specific frequencies are played through headphones, the brain can become confused and produce its own, imagined tone—a three-dimensional audio hallucination heard only within the head of the listener. The frequencies that produce this phenomenon are known as Binaural Beats.

What is happening is that the brain is not used to hearing frequencies in each ear so close together and with such intensity—these sounds do not occur in nature and so a mechanism in our brains has not evolved to understand them. Instead, the superior olivary nucleus, the area of the brain which controls aspects of three-dimensional sound perception, bridges the difference between the varying frequencies in Binaural Beats with a common “third tone” in an attempt to normalize this audio into something we can understand. What’s weirder is that each person hears the “third tone” differently: People with Parkinson’s disease can’t hear it at all; women will hear different tones as they move through their menstrual cycle.

Binaural Beats were discovered in 1839 by Prussian physicist Heinrich Wilhelm Dove (1803 – 1879) but they didn’t gain much public interest until the early 1970s. Then, scientist Gerald Oster postulated that the brain wasn’t solely affected by Binaural Beats. He tested this theory with fMRIs and found he was right. The neurological system as well as other parts of the body responded to the frequencies." (Chronicle Books)

The binaural beats explained above are specifically designed for relaxation, not study. But there are a multitude of binaural beats used for concentration & focus. Try this one, which has a visual component, that I found on YouTube. Or you may also go to the Healing Beats website to try free samples - there are MANY types of binaural beats for all sorts of occasions, intentions, & moods. Plug in your earphones and vibe your way to a better grade!

Power snacks that I typically use are cashews, almonds, goji berries, blueberries, protein bars, KIND bars, Z-bars, raisins, dark chocolate ( >60% cacao), grapes, Master Crunch crackers, fresh green peppers, sliced turkey in a whole grain pita pocket, yerba mate (Brazilian green tea), pomegranate juice, and chocolate covered acai berries.

Nuts are always a great option for snacking when studying because they are not messy, they provide protein that you need to maintain proper brain functioning, and it is much healthier than candy or processed junk munchies because of the Omega-3 fatty acids that your body needs. An added bonus to munching on cashews - a conservative handful per day will help alleviate depression and anxiety. Check out this Web MD article or this slideshow about superfoods. Melissa Feinberg from examiner.com explains the importance of carbohydrates while studying:

"When eaten without protein or fat, carbohydrates provide a soothing effect to the brain. The glucose from the carbs provides the fuel the brain needs to energize you. Avoid refined carbohydrates like white bread, pastries and pasta though, as they cause lethargy. Instead, stick to starches and sugars in the form of grains, legumes, fruits and vegetables."

Tryptophan, an amino acid responsible for serotonin production in the brain, has been said to have a profound effect on positive mood, perceptions, relaxation, and brain functioning. There is one catch - the body cannot readily make this amino acid - therefore it must be taken in through your daily diet. Read this article from Psychology Today if you are interested in learning more.

MANAGING YOUR FIDGETS

Most of us cannot sit still for very long. This makes long lectures almost miserable. ADDitude Magazine has a few helpful articles with many ideas of how to decrease fidgeting and increase productivity. One article suggests some manipulatives that can be used to help focus attention. These are a real help to me in lecture. I am a pen-clicker - sometimes a knee-bouncer. These things might take place subconsciously, but even if we do not distract ourselves, we are sure to distract others with behaviors like this. I use a stress ball and squeeze it under my desk to help alleviate some of the "need" to fidget during lectures and seminars. This article explains how it works!

Another ADDitude Magazine article speaks directly about cutting down on distractions while doing homework. Although these articles address parents of children with ADHD, you will find that the strategies work very much the same for adult ADHD as well. Here is yet another article about paying attention.

KNOWING WHEN TO TAKE BREAKS

A secret to productive studying isn't reading until your eyes fall out - it's knowing when to take breaks - bathroom breaks, food breaks, mental breaks, stretch breaks, power naps, centering, meditation, etc. On average, for every 50 minutes you spend with your nose in the books, you should spend 10 minutes being physically active. This allows your brain to function more clearly and keeps you from becoming bored or too sleepy. For some people, 50 minutes is too long of a stretch to study. Do what works for YOU.

Depending on the subject I'm studying, I might have to give myself a mental break every 10 minutes. But that doesn't mean I study for 10 minutes and take a 10 or 20 minute break! It's all relative... if I study for 10 minutes and I start to feel mentally fatigued, I might get up and stretch for a minute and look in the mirror or go to the bathroom or get a drink of water. Then I go back to studying for a while... maybe 30 minutes will pass and I start to "space out" so I get up and turn on some music and dance like my pants are on fire for 3 minutes. Then I go back to studying for a while... maybe 20 minutes later I need a quick mental break so I look at my calendar and see what's on the agenda tomorrow or look for a funny video on YouTube. I try to allow myself breaks without getting off-track.

Remember: stick to your schedule and get the job done - but be gentle with and forgiving of yourself, too. Practice deep breathing for those days when it just "doesn't stick" and remember that geniuses aren't born - they are made!

Below is a great app I found that aids in taking short breaks that can be very relaxing and help you regain focus. Some guided imagery can help you refresh your mind and ease the mental strain experienced during vigorous study.

Take a Break!

During lectures...

HOW TO AVOID GIVING YOUR ATTENTION TO DISTRACTIONS

The best way to avoid getting distracted is to be proactive in your approach. Take note of things that typically distract you and actively avoid those things. In a classroom setting, if the movement of people around you causes you to lose focus and your mind to wander, sit near the front of the classroom or in the front row to minimize how much of the action you can readily see.

Choose to sit away from the door so the outside noises and activity do not interfere with your concentration. For me, this tactic alleviates half of my battle! I find myself constantly saying "I need to make sure that nothing comes between me and the learning." This is not only true of me, but when I repeat statements like that, I am reinforcing the concept that I need to be at the head of the class with sound reason. This prevents any negative feelings associated with the circumstances.

You should never feel ashamed or guilty that you are easily distracted. It happens. But it is up to YOU to take control... nobody else knows what goes on in your head while you are sitting in class.

LISTING

Another way to reduce distractions is to relieve yourself of racing thoughts. I commonly have this problem when I feel like I have so much to accomplish in a day... which is almost every day! I fear that if I focus on the new information I'm hearing in class, I will forget all of the little things I have to do. It is far better to make reminders for yourself so that you can remove those thoughts from your mind without the fear of forgetting them later on. I keep a lot of lists... a list of things I need to get done ASAP, a list of things I need to get done in the near future, a list of assignments, a list of things I need to do in the long-term, a list of things I need to do at home, a list of people I need to call, a list of people I need to e-mail, a list of items I need to buy at the store, and all sorts of other lists.... These are very helpful because I find that when I write things down, I am not afraid I will forget them later, and my mind is freed up to concentrate on the lecture.

Reading assignments...

KEEP YOUR DICTIONARY HANDY

When I am reading and I come across a word I do not recognize, I look it up. It takes less than a minute and taking the time to understand what that word means may mean the difference in understanding a concept you are trying to learn.

Many textbooks rely on CONTEXT to teach certain topics. Especially in difficult coursework, context can change the entire meaning of a passage. It is important to interpret written information carefully and look for contextual clues to the meaning of words and phrases.

Be wary of cliches, analogies, and idioms! Cultural diversity may play a role in the misinterpretation of written information. When in doubt, look it up!

I frequently utilize Dictionary.com to clarify spelling, definitions, and synonyms/antonyms.

For medical terminology, I use Mosby's Medical Dictionary, Stedman's Medical Dictionary, or MedTerms.com

BOOSTING READING COMPREHENSION & RETENTION

The key to comprehending what you read is as simple as being "in the present moment" while you are actually reading. We humans have become incredibly good at multi-tasking! In fact, scientific studies show that people who are diagnosed with ADHD have a greater capacity for multi-tasking as a result of having to use less brain computing power for the dominant task. The more knowledgeable we are about a particular task (the more we have completed the task) and the less novel the task (the more familiar we are with the process of doing it), the more likely it is for our mind to wander while we are doing the task.

Be aware of HOW you read. Meditate before beginning if it helps you clear your mind. Metacognition is a powerful self-evaluative tool that can help you learn how to meditate and give honor to your thoughts. Being attentive to your thoughts and setting aside time to honor them during meditation and PRIOR to sitting down to read will free your mind from repetitive processing. Freeing up your mind for new information is very conducive to the learning process. Introducing new information to a cleared mind will promote comprehension and retention.

Exams...

DEEP BREATHING

Your body, including your brain, needs a rich supply of oxygen to function well. Most people believe they breathe adequately because it is a natural process that we do not have to think about to do. However, controlled breathing is much more beneficial to the human body. It can reduce stress levels, alleviate anxiety, replenish nutrient-deficient body tissues, and many other health benefits. You can learn a variety of breathing exercises and patterns, but the key is to PRACTICE, PRACTICE, PRACTICE! Do these exercises at home and be ready to use deep breathing as your "go-to" coping strategy on exam day.

I recommend that you read about Dr. Andrew Weil's breathing exercises or read MindTools' article about deep breathing and the relaxation response. Decide which one works best for you and practice it very often. Practice deep breathing even when you are not in a stressful situation! It is quite beneficial for your overall health & well-being. Below is an app that helps you regulate your breathing and learn breathing techniques & rhythm.

Breathe2Relax

TEST-TAKING DO'S & DONT'S

DO: Get a good night's rest before the day of the exam. I know you have been told this since elementary school, but there is actually a lot of value in resting. Not only does your body heal when you sleep, but it also consolidates memory. Every day, when you learn new things, the memory of that information is stored temporarily in your short-term memory. This works much like a computer's random access memory (RAM). Information stored here is available for a short period of time for easy recall. When you sleep, your brain consolidates that short-term memory into your long-term memory. Therefore, if you are skipping this important step, you are risking losing all of the information you have gained that day. Lack of sleep also creates physical problems that interfere with brain functioning, such as a decreased ability to process new information & mental/physical fatigue.

DON'T: Cram the night before the test. This strategy ONLY works well if you are coherent enough during the exam to refer to your short-term memory. However, trying to cram a lot of information into your brain in a short amount of time without ample rest may cause issues when you need to recall those facts for a comprehensive exam at the end of the semester.

PHYSICAL ACTIVITY & BRAIN FUNCTIONING

Exercise has many benefits. Aside the obvious physiological benefit, and the recently researched psychological benefit, there are also cognitive benefits from exercise. According to Dr. Edward Hallowell, a writer for ADDitude Magazine (by New Hope Media), "[E]xercise is one of the best gifts you can give to your brain as an adult with ADD/ADHD." Although this particular article speaks to the benefits of long-term exercise regimens, there is also great value in brief periods of physical exertion daily, including memory gains and increased brain functioning.

Exercise boost endorphin release and gives the individual an overall sense of well-being. Elevating your heart rate momentarily can give you the jolt you need. This research article is a great read with information about the many benefits of exercise! And this is a shorter blurb from LiveStrong.com about how to boost endorphins.

Please take caution if you have any health concerns: consult your physician before starting ANY exercise regimen. My blog is not a replacement for the advice of your healthcare practitioner!

Motivation...

DEVELOPING SELF-AWARENESS

It never hurts to plan head. Determine what inspires and motivates you. Ask yourself, "Why do I want to achieve my education? What are my career goals?" Set both short-term & long-term goals for yourself.

Don't know where to start???? Try taking a FREE web-based interest profile here. Learning about your personality, abilities, interests, and how it matches up with careers can help you decide what you really want to do with your college degree. If you already know what you want to do or what career is most appealing to you, try this resource to determine a plan of action. (Find even more resources at the very end of this blog post)

Whatever it is that YOU WANT to do, set your intention to bring it to fruition. It has been said that the only thing that truly prevents you from achieving your goals is yourself. I have met some very inspiring individuals who have overcome immense obstacles to achieve their goals. Their tenacity has motivated me to continue on my own journey. YOU can do it, too!

We all have talents that are unique to our being. We may not all be able to do the same things, but we all have abilities that can be used for the greater good. I remember the words of Edward Everett Hale: "I am only one; but still I am one. I cannot do everything; but still I can do something; and because I cannot do everything, I will not refuse to do the something that I can do."

POSITIVE AFFIRMATIONS

Positive affirmations are positive thoughts about ourselves and the world around us. Affirmations are a type of declaration that attracts positive energy. Affirmations are most effective when used consistently. While most people resort to affirmations when they are feeling unmotivated or lack self-confidence, positive declaration statements are especially uplifting even when our spirits our already high.

For every 1 negative thought we bring into existence, it takes 7 positive thoughts to replace it!

Humans carry on a great deal of self-talk and our inner voices can be quite critical. It is detrimental to your whole being to be constantly bombarded with negative thoughts about yourself and your environment. Therefore, positive affirmations are necessary to healthy emotional balance and daily mental functioning. Robyn Nola is an incredibly gifted artist who creates breath-taking affirmation art, photography, & other supportive items. Check her website out or view her Pinterest boards.

INSPIRATION BOARDS

Photo inspiration board - reminds me of the people that are depending on my success or who are there to support me when I need it. I move pictures around between a few of my boards every semester. I typically add things that induce positive memories of friends who were supportive in the past. Even if we are no longer able to give support to each other, it reminds me that every teacher, classmate, or acquaintance has the potential to impact my life positively.

Constant reminders of why I need to accomplish my goals - my upcoming wedding & married life!

I am currently putting together a few boards at Pinterest.com so I will be encouraged to save positive affirmations for later recall. They can serve as reminders of what your goals are, who is supporting you, and how far you have come in your journey. The best part - Pinterest is FREE!

Another great option which also provides a great deal of social interaction and peer motivation is Facebook.com *WARNING: Facebook is highly addictive - use responsibly!