Make This Semester Your Best One Yet!

This slideshow requires JavaScript.

Welcome Back to Campus!

It’s hard to believe how quickly summer went by. Here at Weingarten we are excited to have you back! We have collected some tips over the years to help you start this semester off strong and make this semester the best one yet.

1. Make a plan.

Before the semester gets too busy, write down all of your obligations, including
exams, projects, quizzes, trips, and parties for your classes, jobs, clubs,
organizations, and personal commitments. Adjust your schedule to ensure you
have time for each.

2. Make your health a priority.

Schedule time for you now. Make taking care of your health a habit early in the
semester. Decide when and how you can take time to ensure you are doing what
you need to do to stay physically healthy and active.

3. Make time for sleep.

Make a night time routine for yourself now. Getting a good night’s sleep increases
your success and focus in your academic and personal pursuits. Try to keep a
schedule so that you can be the healthiest and most productive you.

4. Make personal appointments.

Schedule any appointments you will need this semester (doctor, dentist, therapist,
counselor). Once the semester gets going, it’s easy to brush these to the wayside.

5. Make appointments with campus resources.

Schedule appointments with Penn Libraries, Career Services, Academic Advisors, or
the Weingarten Learning Resources Center. Get to know the resources on campus
now so that you are more comfortable reaching out for help later!

6. Get to know people in your classes, in your residence hall, in your clubs
and organizations.

Attend events and programming here at Penn with your friends, hallmates, and
classmates! The University of Pennsylvania is a place where we can all grow
personally and academically. Make the time to be a part of a community where
we can learn and grow together this semester.

 

Staff Writer: Kelcey Grogan, Learning Fellow and Learning Instructor

Advertisements

Wrapping Up Spring Semester!

While it might not feel like spring outside, the semester is starting to come to a close. As we start to prepare for final papers and projects, it can be too easy to start to feel overwhelmed. Don’t let your impending deadlines get the better of you this semester. Weingarten has some tools that can help.

  • First, we suggest laying out all your deadlines on a calendar. This helps you see what tasks are coming up (Stop by Weingarten to pick up one of these calendars).

calendar

  • Next, work backwards from your larger project deadlines and/or exams. Break down these tasks into smaller, more manageable tasks.
  • Create deadlines for these mini-tasks and write these deadlines on the calendar as well.
    • These mini-deadlines will help to make sure you are staying on track with your assignments. These deadlines are personal, so if you need to move some around or reschedule, you can! Just make sure you are not falling too far behind.
  • Make sure to note any other personal obligations you have on this calendar.

images (9)

  • Call Weingarten at 215-573-9235 to schedule an appointment with a learning instructor who can help you utilize this calendar, make a plan for your studying, or help you manage multiple papers and assignments.
  • Schedule time to attend the Study Hacks for Reading Days workshops:
    • Monday, April 23rd from 5:00 – 6:00 p.m. at the Weingarten Center
    • Tuesday, April 25th from 5:00 – 6:00 p.m. in ARCH 110
    • Register at goo.gl/iGH4rk
Enjoy the rest of your spring semester!

images (1)

Remember Weingarten is here to help!

By: Kelcey Grogan, Learning Instructor and Research Fellow

How to Succeed at Long-Term Project Management Part 2: Self-Care

images (9)

Now that you’ve figured out date goals and to-do lists, let’s talk about focusing on wellness.

A large factor of being able to maintain a grueling work schedule is being able to balance that work with things that provide mental wellness and support.

With an intentional wellness plan carved out of a few moments each day, you will be more productive. Here are some suggestions:

  1. Start off the day with exercise

When working on a large project or paper, I find exercising for a few minutes each morning a valuable way to get both my mind and body moving. Head to Pottruck for a quick class or cardio session or do an exercise video from the comfort of your own home.

  1. Make lunch/dinner plans with friends

Everyone needs to eat. Use your meals as a social break time from doing work. Meet your friends at the dining hall for brunch at 11 a.m. on Saturday or at Chipotle at 6 p.m. on Tuesday for dinner. Plan to work for an hour or two before and after dinner. Socializing while eating will nourish your mind and body, and it will give you time to vent about this pesky project that you’re working on.

  1. Celebrate small accomplishments

After you complete a few steps on your to-do list, celebrate! I had a mini-celebration every time I finished a chapter of my dissertation. Whether it was taking a break to watch a movie or baking (and then enjoying) some cookies, a small celebration will motivate you to keep going.

  1. Maintain your sleep routine

Research shows that pulling an all-nighter one night and “making up for it over the weekend” doesn’t actually restore your body as well as a consistent sleep pattern can. Try to go to sleep and wake up at around the same time each day. I also recommend that you work a “wind down hour” into your nightly routine so that you have an hour or so to shut your brain down and focus on something relaxing before you try to sleep.

Rather than thinking of these breaks as distractions or time taken away from doing work, they will help you maintain productivity. Just remember: There is a light at the end of the tunnel. This semester will end, and you will get a break. There are only a few more weeks to go before you can return to Netflix binging and serious relaxing! For more tips on how to successfully complete your final papers and projects, please stop by the Weingarten Center to meet with any of our Learning Instructors. We would be happy to help!

By Staff Writer: Cassie Lo, Learning Instructor

Tech-Tuesday – Meditation and Mindfulness Apps

Shining a spotlight on different technology services and applications that may be helpful for students, faculty, and staff here in the Penn Community!

Picture1

It appears that mindfulness has become the hot new buzzword on campuses and on various blog sites across the country. This is with good reason! Practicing mindfulness has been shown to improve general health, reduce stress, improve immunity, and boost recovery. For college students, practicing mindfulness has been shown to reduce overall stress, reduce depressive symptoms, enhance focus, and improve overall grades (Ackerman, 2017).

Picture2

While many of us may want to incorporate mindfulness practices into our daily lives, it can be difficult to make time in our schedule to read a book on mindfulness or to attend a meditation class. Luckily, there are a few apps that make it simpler to incorporate mindfulness into our daily routines! This blog will highlight two different applications that have helped me incorporate meditation and mindfulness into my weekly routine.

Picture3

  1. Headspace (www.headspace.com)

The first is app is called Headspace (www.headspace.com), and it has become quite popular. Headspace is great because it takes you through the meditation process if you are unfamiliar or new to the practice. The app has a beginner 10-day meditation guide that can be a great place to start! Each day leads you through a 10-minute meditation practice. It even incorporates tracking into the app to motivate you to stick with keeping mindfulness as a part of your daily routine.  The app is initially free to download, and then will take you through its app to purchase different meditation exercises.

Picture4

   2.  Stop, Breathe, & Think (www.stopbreathethink.com)

Stop, Breathe, & Think (www.stopbreathethink.com) is another great app to help you practice meditation and mindfulness (Full disclosure – this is the app I love and use most often). The app has short guided meditations, starting at just two minutes, that help you make time to breathe and check in with yourself throughout your hectic day. The app helps you learn how to meditate. You can then choose from a variety of sessions depending on what you need each day. The sessions include titles such as: Breathe, Gain Resilience, Connect with Your Body, Be Kind, Sleep, and Chill. (I highly recommend the Falling Asleep meditation in the Sleep session. It really helps me unwind at the end of the day, and has even helped me conquer some of my insomnia). While some parts of the app are free, other sessions require you to pay; however, 10% of the revenue go towards the nonprofit Tools for Peace, which helps at-risk youth experience the benefits of mindfulness and meditation. Knowing this, you can feel good about taking care of yourself while knowing you are helping to pay the gift of mindfulness forward!

These are just two of the many apps out there to help us practice self-care. What apps do you use? Do you have any you recommend?

This blog was based on information from the following sites:

https://www.stopbreathethink.com

https://www.headspace.com

http://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#1

https://positivepsychologyprogram.com/benefits-of-mindfulness/

By Staff Writer: Kelcey Grogan, WLRC Learning Instructor

Studying & The Super Bowl

 

Picture1

  • Are you a diehard Eagles fan who has been waiting for a game like this since you were a kid?
  • Maybe you’re a bandwagon fan whose rooting for Philly now that you live here?
  • Or, perhaps you don’t care about football at all, but are planning to watch for the commercials and the halftime show, or maybe you just want to enjoy the snacks?

Whatever your association is with the Eagles, you won’t be able to escape talk of the game in Philadelphia this weekend. The Super Bowl can be a fun game to watch with your friends, especially since the Eagles will be representing this year!

However, the game does fall at a time in the semester when things start to get busy! Not to fear, Weingarten has some tips on how to manage and balance your time so that you can watch the big game AND stay on top of your school work!

Picture12

  1. Make sure you review your schedule for next week as soon as possible. Make sure you note what assignments are due on Monday and Tuesday (not to jinx anything, but if the Eagles win, the parade will supposedly be on Tuesday). If you have any exams, essays, quizzes, or other work due at the end of the week, jot those down as well. Also note any work responsibilities or other commitments you have coming up.
  2. Use this information to create a to-do list for the weekend.
  3. From this to-do list, create a schedule for yourself for this weekend so that you can use your time efficiently before the game begins. Block out time for when you will work on each assignment. Be specific and strategic about what work you will complete when.
  4. Remember often people work best in approximately 1 hour blocks of time. Include a 5-10 minute break in this hour of work time. Also, it can be helpful to alternate assignments or subjects. For example, work for one hour on subject A, then work for one hour on subject B, then you can return to work on subject A for an hour.
  5. Perhaps you take it easy on Friday or Saturday night so that you can get some more work done on the other day and enjoy Sunday.
  6. Include some time in your schedule to learn the Eagles fight song if you haven’t already. Here’s a helpful link https://youtu.be/6SosmpnWET4 ! 
However you decide to spend your time, we hope you have a fun, SAFE, and enjoyable weekend!
And remember . . .

Picture13

FLY, EAGLES, FLY!

 By Staff Writer: Kelcey Grogan, Learning Instructor

Work-Life Balance: 4 Suggestions for Optimizing Your Personal Time!

Love-sculpture-university-of-pennsylvania.JPG

Wow! Spring semester is here and charging forward at full speed!
(I don’t know about you, but for me the winter break flew by!)

Now, the spring semester has kicked off, Canvas sites have been published, syllabi collected, books ordered, first classes attended, preliminary assignments completed, and first projects and/or exams scheduled…

work-life-clockssmall

It’s time to balance the semester workload with time to relax and recharge on your own and with friends.

Maybe you have weekend plans or you’re already planning your spring break, or maybe your plans are to squeeze in watching some of your favorite shows on TV or Netflix in-between studying.

 

We here at Weingarten have four suggestions for how to make the most out of your personal time while on campus in order to remain as relaxed, refreshed, and rejuvenated in the spring semester as possible:

1. Read a book that you want to read!

books

Often, during the semester, the only reading students have time to do are the readings that are assigned for classes. Use your scheduled and dedicated study breaks to read a book you have been wanting to read. So many wonderful books were published this year, check out these lists for some suggestions:

2. Write a thank you note!

thank you

Stay connected and send a thank you note or an email to a professor, staff member, friend, or classmate who was a big help to you last semester. Your kind words of appreciation will mean more than you know.

3. Plan your spring semester strategically!

planner

Take an afternoon to lay out important dates on your calendar and planner for the spring semester.

4. Form an exercise habit!

yoga

With each new semester, it’s the perfect time to start building a new habit! Do you have plans this semester to walk each day or to go to the gym or to do yoga or to meditate each week? Do these plans fall to the wayside when the semester get busy? Exercising regularly is one of the best things we can do for our mind and body, but it can be easy to push these commitments to the side when the semester gets busy.

It takes three weeks to form a new habit and make it stick! 
No matter what your plans are, we hope you optimize your personal time while maintaining your work-life balance!

By Staff Writer: Kelcey Grogan, Learning Instructor

Scheduling Self-Care

self-care yoga

            Now that we are entering our mid-semester period here at the University of Pennsylvania, it is easy for us as students to start feeling busy and pressed for time. Sometimes the first thing we cut out in our schedules is the time we make for ourselves. In reality, as our schedules get busier and our workloads get heavier, it is more important than ever to keep time in your schedule for yourself!

be good to yourself

It might sound ridiculous to schedule your ‘relaxation’ time, but if we don’t make it a priority and set aside time for self-care, on our busy days it won’t happen. Making self-care part of your everyday routine will make you a better, happier, and healthier student, friend, and person.

Screen Shot 2017-10-08 at 3.17.23 PM

            Self-care can be defined as “any activity that we do deliberately in order to take care of our mental, emotional, and physical health” (Michael, 2016). For each of us, these activities can vary. However, because we spend so much time in front of computer and electronic screens as part of our workloads, I recommend taking a break from the screens when scheduling your self-care time (This means binge-watching a show on Netflix doesn’t really count as self-care). Here are some suggestions for ways you might want to self-care:

  • Head outdoors! Some fresh air and sunshine can do wonders for yourself. Go for a walk around campus and appreciate the foliage on campus as we head from summer to fall. Or head down Spruce Street to the South Street Bridge and walk on the trail along the Susquehanna River.
  • Participate in some physical activity. Whether you like to go for a run, head to the gym, or take an exercise class, getting your blood pumping and your body moving is good for your physical, mental, and emotional heath.

Internal-Misc.-Banner

  • Find some quiet time! Campus and college life can be busy. We can feel like we are constantly surrounded by people and that we always need to be ready to go, appearing like we have it all together. Find a quiet space to journal, meditate, do yoga, or reflect on your week. The peace can do wonders for your health, even if it is just for 15 minutes.

self care lake yoga

  • Do something creative! Whether you enjoy crafts, music, or coloring, doing something creative helps us use our whole brain. Even if your definition of art is filling in an adult coloring book, make time during your week for it!
  • Get enough sleep! Make sure you are getting at least 7-9 hours of sleep a night. Do this in addition to your 30 minutes of self-care during the day. All the studying in the world won’t help you reach your potential if you’re not getting enough sleep. Athletes know this. It is time students remember it too!

self care sleep night

  • How do you take care of yourself? Comment with your suggestions! We will discuss more about self-care topics as the semester goes on.

Remember to make time for yourself every day during this semester. Doing so will make you a better student in the long-run. Scheduling self-care isn’t being lazy or saying you’re not tough enough to handle your work load. What it shows is that you care about yourself and well-being. It will make you a better student and person in the long run!

self care poster

Reference:

https://psychcentral.com/blog/archives/2016/08/10/what-self-care-is-and-what-it-isnt-2/

Staff Writer: Kelcey Grogan, Learning Instructor