From Essential Study Skills (2006) by Lucy Wong.

1. Concentration,
Procrastination,
and Stress
ESSENTIAL STUDY SKILLS – LESSON 5
PART 1: CONCENTRATION

2. Complete the
Increasing Concentration Profile

3. Increasing Concentration
 Concentration is the ability to block out
internal and external distractions in order to
focus the mind on one specific item or task.

4. Increasing Concentration
Considerations
Noise level – must be conducive to studying;
varies for each person
Lighting – two or more sources
Work Space – promotes concentration

5. Check for Understanding: 1.1
 My Ideal Study Area
Complete the Current Study Area column. Write
information that describes what actually occurs
when you study.

6. Increasing Concentration:
Study Techniques
 Chunking – break large assignments into smaller, more meaningful
units
 Study Ritual – create a consistent routine that allows you to get
started quickly and gets you directly into study mode
 Warm-ups – previewing new material or reviewing previous material
to get yourself in a studying mindset
 Mental Rehearsal – visualization of your actions; picture yourself
performing effectively to reduce apprehension, self-doubt, or low
self-confidence

7. Check for Understanding: 1.2
 My Ideal Study Area
Complete the Ideal Study Area column. Write
information that describes what changes should
be made to your study space.

8. Concentration,
Procrastination,
and Stress
ESSENTIAL STUDY SKILLS – LESSON 5
PART 2: STRESS

9. Stress
 Some stress is normal; making life decisions or changing
directions in our personal, work, or academic lives.
 Stress is beneficial in some situations; stress may
compel us to take action, help us to move in new
directions, or help us perform at higher levels.
 As stress increases, our ability to deal with and control
stress decreases.

10. Signs of Stress
 Early warning signs: headaches, backaches, insomnia,
fatigue, anxiety, mood swings, depression, forgetfulness,
carelessness, irritability.
 Excessive stress hinders performance.
 Excessive stress may have physical consequences:
increased pulse rate, faster breathing, higher blood
pressure, weaker immune system, ulcers, heart attack,
stroke, and depression.

11. Check for Understanding: 2.1
What is one specific
stressor that you are
experiencing now or
experience on a
fairly regular basis?
How does this
stressor affect you
physically and
emotionally?
Write the answers to
these two questions
on a piece of paper.
Discuss with a
partner.

12. Managing Stress
 Interact with others.
 Redirect your emotions.
 Discuss your situation with
others.
 Take time to center
yourself.
 Take a mental vacation to a
perfect place.
 Keep a journal.

13. Decreasing Stress
 Nutrition –
choose complex carbohydrates, such as grains,
cereals, rice, pasta, bread, and potatoes, which
help protect your blood sugar levels
Limit caffeine, nicotine, alcohol, and drugs.
Take time to relax while you eat.

14. Decreasing Stress
 Exercise
Gets oxygen moving, which increases brain
activity, such as concentration and memory.
Improves cardiovascular system, which reduces
risks of health conditions.
Strengthens your body to resist the physical and
emotions impact of stress.

15. Decreasing Stress
Sleep
Soothing mask
Relaxation blanket
Breathing by threes
Deep breathing
Deep muscle relaxation
Yoga

16. Check for Understanding: 2.2
Look back at the stressor
you wrote down. What
stress management
strategies are applicable
to your stressor?
Choose at least one of
the strategies you wrote
down. Write a short plan
as to how you will
implement this strategy
into your life.

17. Concentration,
Procrastination,
and Stress
ESSENTIAL STUDY SKILLS – LESSON 5
PART 3: PROCRASTINATION

18. Decreasing Procrastination:
Discussion
 Are there specific kinds of tasks involved when you
procrastinate?
 Do you tend to procrastinate beginning a task, begin
well but procrastinate following through, or
procrastinate on finishing tasks?
 Do you start multiple tasks at once and jump around or
do you end up making less important tasks seem
more urgent?

19. Check for Understanding: 3.1
Write down one area
of your life where
you procrastinate
consistently.
Write at least one
reason why you
you procrastinate
when it comes to this
task.

21. Decreasing Procrastination:
Recognition
Lack of motivation, interest, or purpose.
Low self-confidence, low self-esteem, or low self-efficacy.
Task is too difficult or complex.
Inaccurate perception of time.
Overextended or overcommitted.
Unclear about the task or expectations.
Distracting environment.

22. Procrastination and its causes…
 False beliefs
 Fear of failure
 Perfectionism
 Don't agree with purpose
 Thrill-seeking
 Task-related anxiety
 Unclear expectations
 Not feeling in the mood

23. Check for Understanding: 3.2
Which cause do
you feel applies
to you or that
task?
What else in
your life might
cause you to
procrastinate?
Look back at the area of life that you procrastinate.

24. Combating Procrastination
LOWER YOUR
PERSONAL
STANDARDS.
FACE YOUR FEAR OF
FAILURE.
REMEMBER THE
PURPOSE.
MAKE A CONTRACT
WITH YOURSELF.
 List your priorities.
 Visualize completion.
 **Set specific mini-goals.**
 **Turn your replacement
activity into a REWARD**

25. Check for Understanding: 3.3
List the strategies
you will try to
combat
procrastination on
your next task.
Write a plan for
implementing at
least one of these
strategies.

27. Closing
 Reflect on how your self-management skills impact your
academics.
 Tell someone your plans for
improving your concentration,
reducing your stress
overcoming procrastination.

28. Reference
 Wong, L. (2006). Essential Study Skills. New York: Houghton Mifflin Company.