It's OK to Allow Room for Failure
Written by: Coach Alison Lake
As parents, we don't want to see our children struggle or fail in school. We do our best to protect them and provide all the support we can. It's a natural instinct to step in and help. Many of us sat up late helping with a last-minute term paper emergency because our child didn't start early enough or felt stuck.
But this approach can prevent growth. There's a fine line between providing parental guidance, which children truly need while growing up, and overprotective parenting. It's important for children to work independently, learn from their mistakes, and experience any consequences. These are important skills they will use in school and later in life.
What does this mean academically?
Long-Term Projects
Let's take long-term, multi-step assignments--the research project, the term paper, the science fair. It can be daunting to start a complicated task and see it through to the end. Students often don't know where to start, or feel overwhelmed by the magnitude. It might be tempting to dive in and work on the project together.
Put in some time at the beginning to map out a plan. Encourage your child to break the project down into steps well ahead of time and estimate how much time each portion will take. They could work on the project 20 minutes every day, for example. They should use a checklist and mark the steps in their daily planner, then review their progress on each step. That way, they are taking responsibility and ownership rather than depending on you to get it done.
Identify the Problem Source
Parents can help by asking questions to uncover the source of the problem. Ask where they feel stuck, if any portion of the assignment is confusing, and how much time they have been spending on it each day. Review their system of organization and how they are keeping track of assignments and items. Daily planner use and a binder divided into subjects and sub-tasks will help them easily see what they need to do that day and what's coming up.
Encourage Reflection
Let's say a student stayed up late working on a paper they left to the last minute. Or they forgot their homework binder one yet again and Mom or Dad didn't bail them out by driving to school to pick it up. Or they didn't listen in class when the teacher shared important details about an upcoming test, and did poorly on that portion of the test.
That's a good time to gently encourage reflection and ask your child what they learned from the experience. How did being late and disorganized make them feel? How was their motivation level? Did other things take priority? How would success look in this circumstance, and what steps would they need to take to get there next time?
Answers to these questions will provide information about where they fell short and help guide your child to a better approach going forward.
Of course, your child doesn't need to struggle alone if there is a chronic problem, such as consistently bad grades or lack of motivation. That is a good time to consider supplemental options such as an executive coach, subject-area tutoring, after-school help, or additional resources.
No one wants to see a child fail. But when they experience failure from time to time and learn from it, they will build a foundation of coping and project management skills that will help them succeed in the future. Children will become more resilient, and free to experiment and explore different ways of achieving their goals.
Student Networking Tips
Written by: Coach Alison Lake
It’s never too early for students to start networking, even at a young age.
Networking is a natural offshoot of impression management. For young people, it's about showing curiosity, asking questions, gathering information, demonstrating care for others, and forming productive relationships.
Students who seek out more face time with teachers, coaches, and other leaders and show interest in classes and activities are more likely to succeed in school and be considered for opportunities. Networking also extends to connections outside of the school campus--in the community, the neighborhood, and even family gatherings.
Building those relationships over time can lead to a more positive overall impression of the student. This comes in handy when it's time for college recommendations, for example. But the more meaningful benefit is that the student is enriched by these interactions and projects a lasting impression of being a good citizen and member of the community. And it's good preparation for life beyond middle and secondary school.
As students become more active in extracurriculars and move to a schedule of multiple teachers, they interact with a greater number of school leaders. And as they mature, they are also thinking more about what's next--the next grade, summer jobs, college applications. Networking and careful impression management will help them gather support and build a solid foundation for success.
Adopt a Sincere Attitude
It's important for students to avoid creating the impression of seeking brownie points or special preference over other students. Instead, they should earnestly approach each personal interaction as an opportunity to learn more, and apply what they learn in those conversations to their studies, course choices, and academic, professional, and personal plans.
If these conversations don't come naturally, particularly for introverts, students can jot down a short list of questions they want to ask when they know a meeting is coming up. Sometimes, all it takes to start is a simple question: How did you get into teaching? What do you like best about working with young people? What advice would you give someone of my age? What do you wish you knew back then? How can I improve?
In fact, coming prepared with a list of questions is a good idea in any situation, because this shows preparation, thought, and consideration for the other person's time.
Teachers
Teachers really appreciate when students show interest in their work and expertise. After-school help can lead to conversations about real-world applications of the material, potential career paths, and different ways of thinking about challenging concepts. It's also a chance to engage someone smart outside of their classroom routine, and learn something new from them.
Teachers know their students well, and are used to working with a variety of different personalities and skill levels. They might share a unique suggestion that will work well for that student. And they often recognize students who appear willing to improve and learn and put in extra time.
Coaches
Sports is an ideal environment for building leadership skills and learning to navigate different challenges. And students can learn things from their coaches that they might not get in the classroom.
While it might not always be easy to get one-on-one time with a coach, players can maximize the time they have before, during, and after practice to ask for advice, ideas, and recommendations.
Conversations can be about the sport, about setting and achieving goals, about creating a disciplined plan for practice. Even if a student doesn't want to go on to become a professional athlete, lessons learned from coaches are invaluable in all areas of life.
Older Students
Graduates and students in the next grade or two can answer questions about difficult course material, share their academic experience and impressions of teachers, and provide a glimpse of college or the working world.
These interactions might be more comfortable for students, since they often happen informally with peers and are spontaneous. And they make a big impact, because students can often implement what they hear in their own lives.
Neighbors/Family Friends
Students often consider potential career paths and college majors during the last two years of high school. Friends of their parents who work in different fields can be a goldmine of information, ideas, and contacts.
It's important to schedule time with these busy individuals and be punctual, coming with a list of questions. Professionals are often flattered to be approached by a young person and are more than happy to be helpful and share anecdotes about their work and backgrounds.
Relatives
This might sound strange, but even relatives who are in college or the workforce have a wealth of experience that's worth tapping into. That uncle who's worked in IT for many years, or the cousin who's a chef, would probably be happy to describe their jobs and what they enjoy. And they likely still remember clearly what worked for them back in school, and what didn't. Hindsight provides useful lessons.
Networking is an important life skill that is productive and rewarding at any age. The more students network, the more comfortable they will become with asking questions and learning from others. The process of networking often uncovers new avenues and information, and may open doors that wouldn't have been available otherwise.
Back to School Tips
Written by: Coach Nathaniel Jenkins
Summer is just ending and school is back in session. For some, there are feelings of joy that there is another opportunity to further their education, but for others there is a lack of motivation. Back to school anxiety is typical for all students, but the nerves can be heightened in students with executive functioning difficulties or ADHD. A student with ADHD in their daily life may feel like they’re struggling with school, whether it is a small homework assignment or a large project, more than their peers and that is NORMAL. Every new school year allows for a clean state for all students, but sometimes that isn’t enough. ADHD, attention-deficit/hyperactivity disorder, may negatively impact a student’s life and outlook on a new school year. While it’s understandable to feel a sense of struggle, it doesn’t have to be that way. According to the Child Mind Institute https://childmind.org/article/back-to-school-tips-for-kids-who-are-struggling/, there are a few key points to understand when working with a student who feels like they are struggling or falling behind because of diagnosed, or even undiagnosed ADHD.
1. Make organization a priority
2. Address how to handle situations if things don’t go according to plan
3. Set up morale boosters
4. Don’t surprise students with questions about school
5. Allow space for trying, failure, and trying again
Firstly, it is highly important to approach the struggle head on and create strategies for how to move forward with an approach that works for the student: instilling organizational skills in the student will promote a sense of achievement. Next, developing a support system for the student will go a long way in academics and life in general, but this is something the student must be willing to ask for and accept when offered; unfortunately, a lot of students are afraid to ask for help. Knowing how to help the student through these times with morale boosters, or ways of boosting the students’ outlook, will help the student stay on track and keep from becoming defeated. It is important to keep in mind as a parent, teacher, coach, etc. that school is meant to be challenging for students. The goal of receiving an education is so a student can form educated opinions, learn problem solving, and communication skills, but asking about the progress in all of these unexpectedly can be overwhelming for a student. Setting up a schedule for times to discuss questions and concerns with the student about school is very beneficial for both parties. By doing this, the student doesn’t feel like they are receiving criticism and it will allow for the student to start becoming independent and confident in their own abilities. Allowing the student to try one method, potentially not succeed, then try a new method will be far more valuable for handling obstacles in the way during life and academics.
Students with ADHD have incredible opportunities for success. ADHD or not, there is more to life than school, but sometimes it may not feel that way for the student. School is very important and understanding how to coach the student to handle struggles and obstacles is priceless. Nerves before the start of the new school year are completely normal, but nerves and potential struggles don’t define the outcome, the amount of work and willingness to succeed are what define the student. As a coach, understanding the student is imperative to help them succeed in life and academics. The best tip for those who feel they struggle with school in general is to approach the new year with the mindset that they will succeed and do whatever it takes to do so.
Choosing the Right Type of Support During Distance Learning
Written By: Coach Nathaniel Jenkins
What’s the difference between tutoring and coaching? Tutoring is predominantly focused on the aspects of knowing, or obtaining, information on a given topic whereas coaching is focused on the steps needed to accomplish a task, it is about DOING. The difference between the two important styles, tutoring and coaching, are arguably more important now than ever as we all face the trials of COVID-19 and alternative forms of schooling. Even before the changes that came with COVID-19, it was easy to accidentally categorize someone as being in need of a tutor when they actually need a coach and vice versa. It is important for students with executive functioning difficulties to be focused on the DOING that comes with the direction of a coach especially when facing the challenges of navigating COVID-19.
For students with executive functioning disparities the understanding of a subject or topic in school may come easy to them, but when it comes to applying this knowledge and understanding when it really counts, they are unable to successfully recount what they know. Why is that? The answer can be as simple as misunderstanding what they need in order to be successful. They are unable to apply their understanding of a topic because they don’t know how. It may not be the need to practice or study more on a topic like what a tutor would do, but rather to apply these understandings and knowledge through a stronger grasp on executive functioning skills that comes from coaching
In some cases, the student may not need help in their math, science, or english class, but rather help in their delivery of knowledge through executive functioning skills taught through coaching. The problems may not lie in the grasping of the subject matter itself, but rather the carrying out of tasks that ultimately negatively affect performance when it comes to being tested on the subject matter; a lack of executive functioning skills may be the culprit. Executive functioning skills revolve around the concepts of time management, organization, study skills as well as communication skills-- that is what coaches are set out to help the student accomplish.
For instance, a coach may help younger students in early grade school organize and associate concepts or subjects better through color-coding whether it be a folder, highlighter, etc. Middle school and high school age students may respond better to a planner or calendar to help plan their schedule in advance for projects, homework, etc. and also organize what needs to come first to be on time and successful. Coaching isn’t about just understanding a subject, it is about understanding people. It depends on the student and that is where the coaching really comes into play.
To simply put it, a coach’s purpose is to set the student up for success in life past academics. The skills taught and instilled in the student are meant to apply to all facets of life because the student will not be in school forever. Succeeding in an academic setting isn’t always about being the smartest, it is about being the most prepared for what is to come. Being prepared means understanding how to manage time, organize, practice effective study skills, and even developing a greater understanding of communication skills. By seeking out a coach rather than a tutor for students that face challenges with executive functioning skills, the student can be set up for success that carries positive outcomes even outside of a school setting.
How to Get Organized
Written By: Coach Nathaniel Jenkins
The ability to organize is an under-discussed skillset. Organization is a tedious stepping stone that requires constant maintenance in efforts to meet our next goal or deadline. As I am sure you know, organization is acutely important in day to day life whether we acknowledge it or not; this can be a frightening thought for many, especially for young minds with executive functioning hardships or ADHD. You may have heard something along the lines of “I would like to become more organized, but I don’t know where to start!” or “I know where my stuff is and that is all that matters!” As is true for most things in life, just because one way works for an individual does not mean that it will work for another. Organizational skills are not simply taught through a “one size fits all” approach because no one student is exactly alike. For some, the thought of being disorganized is unfathomable, but for others, it's just a part of life. An article called “How to Help Yourself Get Organized” by the Child Mind Institute https://childmind.org/article/how-to-help-yourself-get-organized/ provides insight on how young minds may work and think of organization.
Young minds are malleable and have incredible amounts of potential to soak up a lot of information. It is imperative to promote day to day routines focused on staying organized to carry out tasks of all difficulty levels with more peace of mind. Organization is not tactical, it is strategic, but it may require various different tactics, or approaches, to get your student on track to becoming self-sufficient in their organizational abilities. According to the article “How to Help Yourself Get Organized,” the most important “universal tips” for success when learning organizational skills are to do the following:
· Write it down.
· Put the same thing in the same place every time.
· Make easy-to-lose things bulky.
· Breaking overwhelming tasks into smaller, more manageable pieces.
· Keep it simple.
Let’s include these points into steps for instilling a sense of confidence to develop organizational skills in your student.
1. If at first you don’t…. find an approach that is successful, test new approaches until you find one that works! Don’t stress it if several approaches don’t work as expected. Trial and error is a part of life. You will find what your student responds to in time. Positive reinforcement in general will go a long way in promoting life skills such as organization.
2. Weaknesses, we all have them. Understanding weaknesses and tackling them head on is key in life in general, but especially in the life of a student lacking executive functioning skills. For these students, the sense of having a “weakness[es]” may be heightened and identifying weaknesses you may observe as the parent, teacher, etc. in your student may be different from what the student would classify as their weaknesses. Communicating to identify these shortcomings will significantly help in the long run.
3. Methods for success. These methods may include specific items or words of affirmation or whatever it is your student positively responds to. Would a physical calendar full of handwritten notes of when homework, exams, etc. are due be a successful method for your student? Or would having the student write on a notepad or even an app for notes in their phone help? The key to successfully instilling a sense of organization in your student is to focus on what works for them.
4. Don’t stress the planning aspect of becoming organized. The thought of attempting what to do to become organized can be daunting, but simple small steps will show the most success and will build over time into a fluid routine of maintaining organization in day to day life. The methods mentioned in step 3 may not be immediately useful so find what works piece by piece.
The key to all of this is understanding that your student is learning a new skill set altogether that does not have its own class subject at school. Your student who faces complications with executive functioning has a lot of potential to put their energy into becoming organized and maybe even one day enjoying the sense of accomplishment that organization brings. Finding what works for your student will not only help instill a valuable life skill, but will also help them to succeed in academics and whatever life may throw their way.
Distance Learning Tips
Written by: Coach Coordinator Lindsey Holdaway
August has arrived!
The last of the summer months are usually filled with shopping for new wardrobes, and buying school supplies; however, August 2020 looks very different as students and parents alike prepare for more months filled with distance learning. If the last quarter of this past year was a nightmare for your family, it may be a good idea to try something new! We have put together some tips to ensure success and happiness for your child’s virtual learning experience.
Understand the distance learning plan. As a parent, it is good to know the schedule that is being followed each week for your student’s classes. It is also helpful to understand the online system your school is using for distance learning. If it is a platform you are unfamiliar with and don’t have access to right away, you may want to look for google information for it (youtube videos and instructional videos from the platform’s website).
Provide your child with the necessary tools to be successful. Perhaps you have multiple children who will need to participate in distance learning at the same time. Noise cancelling headphones may be just what they both need in order to work without distracting one another.
Establish a designated school space for your child. This is important to provide a change in their environment throughout the day. Since your child won’t be leaving the house, it is important that they don’t participate in their distance learning from the place that should be designated for sleep. An area in your home that is by a window and provides good natural lighting is ideal as it can aid with focus.
Ensure good nutrition and hydration. Maybe your child has stated that they would like to skip breakfast in order to sleep longer before logging into their classes. Having a nutritious meal before they begin their day as well as drinking plenty of water throughout the day can help them remain focused.
Keep tabs on your child’s mental status as well as their grades. Try to log in to the schools grading platform once a week to catch missed assignments before they begin to pile up. Also, asking your child the simple question of, “how did your day go?” can open up the lines of communication to allow them to express themselves and for you to understand any sort of attitudes they are expressing.
Similar to the last quarter of the 2019-2020 academic year, there is no doubt that the beginning of this school year is going to be challenging. Please know that there are many businesses who want to help your child be successful both now as well as in the future, and Illuminos Academic Coaching & Tutoring is at the top of that list.
Building a Support System for Students
We know that it takes a village to raise a child, but I would argue that the same holds true for shepherding a student through K-12 education – and even beyond. The Heckscher Foundation estimates that there are over nine million youth in the United States without a caring adult in their lives, and while the foundation advocates mentoring specifically from the private sector, I assert that the most effective web of support for a student is three-part: parents, teachers, and a mentor.
Parents
Parents play the most crucial role in the development of a child – they are the most consistent and long-term relationship the student will have. A parent’s role in their child’s education is to provide the longstanding perspective. Parents can identify their child’s needs and communicate them with the other members of the support system.
Children also need to feel that their parents are interested in the various aspects of their lives. This means carving out fun family time as well as monitoring the student’s academic performance. If the only message that a child hears from his parent is the berating message “Have you finished your homework?” This will risk creating an uneasy dynamic in the relationship or inducing anxiety that will show its effects in grades or emotional health.
Nonetheless, parents are well-placed to play the role of the authoritative monitor to keep their children accountable. The limits they set for their children with screen time and curfews can also promote a responsible sense of scheduling, workflow management, and a healthy work-life balance. They also have the luxury of having their relationship with their children evolve over time.
Teachers
Although teachers change every year, at six or more hours per day, they are the person a student has the longest daily contact with. Teachers also have the most training out of the three parties and can astutely assess areas in a student’s life to strengthen as well as make recommendations on how to do so. However, while most teachers are competent and well-meaning, the reality is that they are often responsible for more than twenty pupils at any given time and cannot meet the individual needs that a student may have.
On the other hand, students that show initiative and engagement with the subject matter are rarely turned away. Students having a particularly hard time in a class should set up an individual appointment with the teacher after school or during lunch to discuss the issue, whether it be with the curriculum itself or the modality of evaluation. This proactivity will likely gain extra empathy from the teacher and lead to creative problem solving or accommodations to address their concerns . Ultimately, the teacher is someone that the student has a vested interest in having on their side.
Mentors
Mentors are the last piece of the puzzle of student success. These mentors could take many forms: tutors, volunteers from the private sector, or coaches. Whatever title that the mentor may have, their niche in the student’s life remains the same; they are neither a peer nor an authoritative figure. This means that the mentor can – and must – build an organic relationship with his mentee all the while providing advice informed by life experience.
As an academic coach, I often tell my students, “Part of being a good friend is helping you think through the consequences of your actions.” This means that when a student doesn’t invest enough time in their time management, organization, studying, or behavioral problems, I help them draw the line between these causes and their stress, late nights, poor results, and/or punishments. However, a good mentor shouldn’t leave his student in a state of despair by only pointing out the negative but offer practical solutions on improvement for the future. And as with the parents, there must be more of a message being transmitted than, “Do this” and “Don’t do that.” This means taking the time to listen to the student about their day, friends, and interests.
Mentors also provide the student with the advantage of having a relationship tailored to their needs.
The Network
Student success is facilitated when all the moving pieces of the machine are working in harmony and communicating with each other. Parents should be voicing their child’s needs; teachers should offer their observations and expertise; and mentors should relay relevant information that a student may not feel comfortable sharing with an authoritative figure. Practically, having periodical check-ins with the different parties in person or over email is a good habit to adopt.
The common belief a student needs to have in parents, teachers, and mentors is that they want him to succeed. On top of providing subject support and demanding excellence, a student’s support system must be just that – supportive. The adults must be the student’s biggest cheerleaders and believe in his potential.
Academic success transcends the boundaries of the classroom and the bubbles of a scantron – it requires building an entire environment that is monitoring and addressing a student’s academic and socio-emotional needs from tutoring to mental health. It may take a village, but all the village needs to be is attentive and supportive.
Written by: Coach Daniel Aste
12 Tips to Raising Confident Children
Even as early as their first days of life, kids are learning new skills at a rapid rate. While learning these skills, once mastered, builds a level of confidence.
As kids get older, confidence is a key factor in developing those important life skills. However, kids also need to feel confident if they do not succeed the first time at something it does not mean they failed. Confidence comes with success and failure.
Here are 12 tips on how to help your child build confidence:
1. Model confidence yourself.
Even if you are not feeling confident about something, for your children's sake you need to act like it. You can point out your fears and anxiety about the task but steer away from focusing on that. Model for you children that you are being optimistic and positive.
2. Encourage your child to learn new things.
Most children, when they find something they are really good at only want to stay within that niche. However, we should be encouraging our children to diversify and try things that they may not be the best at. This allows them to be confident in anything that is thrown their way and know they have the ability to at least try.
3. Don’t get upset about mistakes.
If your child makes a mistake, encourage them to embrace the mistake. Use this as a time to teach them that everyone makes mistakes but we learn from them. Confident children realize they made a mistake but do not allow the mistake to bring them down or count as a failure.
4. Allow kids to fail.
It is in our nature to want to protect our children from failure, but is that helping them build confidence? Falling short on a goal, helps kids realize it is not fatal and that trial and error is a part of life.
5. Praise perseverance.
For a lot of us, giving up when something is difficult is easier than continuing to try. Confidence is not about succeeding or being the best at everything, it is about pushing through during the times you may not be the best at something or not being anxious about not being the best.
6. Help kids find their passions.
Allowing kids to explore their own interests can help with finding their own identity and self confidence.
7. Set goals.
Having children set goals for themselves, short and long term will allow them to feel accomplished when they complete a task in the time frame. Having a list of the child’s interests and what they want to accomplish within those interests while having manageable and attainable goals will help with self esteem and confidence.
8. Celebrate Efforts.
Praising your child for their efforts is a great way to build self confidence. Let your kids know you value their work and their effort. It could be as simple as a child learning a new letter or a teenager learning to play the piano.
9. Expect them to pitch in.
In the beginning they may complain that they do not want to help around the house or do chores. However, they feel valued when they can contribute to their family. Pick age appropriate chores so they are able to feel accomplished.
10. Embrace imperfection.
Unfortunately, the society we live in, with social media and technology shows that everyone is happy, successful and perfectly dressed. This is not how the real world works and us as educators/parents reminding our kids that being less than perfect is the way of life and it is okay.
11. Set them up for success.
Challenging our kids is very important but setting them up for success is also a key component to confidence. Help your child get involved in activities that make them feel comfortable and confident for new challenges along the way.
12. Show your love.
Make sure your child knows you love them no matter what! Even when you are mad or upset your love is unconditional.
https://childmind.org/article/12-tips-raising-confident-kids/
How Social Media Impacts Youth
As a parent or educator in today’s society, it seems everyone is glued to their phones especially teenagers. With so many different social media platforms, teens use this is as a way to communicate. Ever wonder what effect this is having on our youth?
Indirect Communication
Teens are great at keeping themselves busy while doing homework or staying up way past their bedtime occupying themselves with social media. Before everyone had an Instagram account, teens kept themselves occupied in a very different way. They were communicating by talking over the phone or meeting up with their friends at the mall. It could seem that there was a lot of wasted time walking around a mall but teens were learning how to interact with people in real time. Teens today are missing out on reading body language and facial expressions that help develop social skills. Instead, they are fixated on a screen and relying on social media to make connections.
How to Make Friends
Learning how to make a friend is a huge part of growing up. Friendship requires risk taking with both parties whether that is with making a new friend or maintaining a friendship. When meeting friends face to face it is easier to let your guard down and allow yourself to be who you really are. While texting, it is easier to keep your guard up and protect yourself because there is not someone looking at you and letting you know by their body language that it is a safe place to share your feelings or that their words are affecting you. When there is a disagreement in a friendship, without talking it through in real time it allows the other person to formulate a response rather than telling the person how they really feel.
Cyberbullying
Unfortunately, this is the world we live in today and cyberbullying occurs more frequently than we would like to admit. Teens texts things they would never say to someone constantly. We hope that we have taught our teens to disagree in a healthy manner while being in the presence of the other person.
Peer acceptance is huge for teens and using social media to see the latest fashion trends, music etc puts an added pressure. Especially girls who are scrolling through their feeds waiting to see how many people like their posts. Who wouldn't want to make themselves look cooler if that resulted in more likes on Instagram? As a result, teens spend hours updating their online images to fit in and fight for attention.
We as a society need to do better, as adults set and example for our youth and show how to have a genuine connection with someone in real time.
Tips for Establishing a Healthy Sleep Schedule
Getting enough rest is an important part of being successful in any area. Today we’re going to look at seven useful tips that can help students get the most out of their sleep schedule.
Put Down the Phone
One simple thing that can make a big difference when it comes to how long it takes to fall asleep is to avoid using electronics before bed. Many students today, especially in high school and college, say they rely on their phones or tablets to listen to/watch things that relax them in order to fall asleep. This can seem like a great way to unwind before falling asleep, but the reality is that a phone, tablet, and TV screens all emit blue light (even when in “night mode”), which affects melatonin levels. Most experts recommend not using electronics in bed at all or at least having a cutoff when it’s time to go to sleep.
Don’t Hit Snooze
Hitting the “snooze” button is extremely tempting for students. What many people don’t realize, however, is that as good as they feel, those extra 5 or 10 minutes of rest that we get tend to do more harm than good throughout the rest of the day.
Our bodies thrive on routine, especially through school years when we are still growing. Having an alarm set for the same time every morning is a good way of training the body to cycle through these phases efficiently, but falling back to sleep (or even just lying there) for a few minutes after waking up throws off the brain’s natural timing, which in turn makes students feel less rested as the day goes on.
Open the Curtains
This may not sound like something that has any real scientific basis, but research has found that there are cells in our eyes whose only job is to gauge brightness for the body’s circadian clock. The brain responds to this input independently of sight, which plays a part in whether or not the body feels tired. Similarly, exposure to light stimulates the brain and body, so getting started on the day becomes easier.
Stay Active
Even a small amount of exercise can make a big difference; from simple things like stimulating a student's heart rate to improving overall mood and fitness, which in turn helps the body rest more efficiently.
Stay on Schedule
Lastly, as we’ve mentioned before, the key to success in any area is consistency. Students need established routines throughout their growing years, and sleep is perhaps one of the most important areas in which routine matters. From getting to sleep to a set bedtime to avoiding spontaneous naps, keeping to a schedule trains the body to sleep well and at the correct times. This allows students to feel better throughout the day and apply themselves fully to succeeding in school, social life, and all other areas.
To read more about how to get the most out of your sleep schedule, check out these webpages:
https://www.freshu.io/celia-janes/10-tips-to-stay-well-rested