12th-13th April, 2014, Cluj-Napoca

Learn how to learn:

developing effective study skills
Cristina Mogoae, Ph.D.
cristina.mogoase@ubbcluj.ro

Department of Clinical Psychology and Psychotherapy

Babe-Bolyai University, Cluj-Napoca

How does an efficient learner look like?

Has success (e.g., is appreciated, promoted, has
superior test performance etc.)
Has the ability to plan, monitor, control,
evaluate his learning
Seems to learn easier and more efficient
Has superior reading comprehension, study skills,
problem-solving skills

Isnt overconfident, neither lacks confidence

Attribute success/failure to own study habits &
efforts
Seems to learn from failures..

Why am I not an efficient learner?

Negative emotions (e.g., depression,
performance anxiety) interfering with learning
Procrastination
Dont know how to study
Dont think I can
Dont expect success

How to become a better learner:

The ABC of learning
A (Activating
event)
Thinking
about an
upcoming
exam

B (Beliefs)
I have plenty
of time.
I cannot do
this (its too
much, too
difficult).
I have no
chance
I cannot stand
this course.
I must do it
perfectly / I
must succeed.
If I fail, I am
unworthy.

C (Consequences)
Learning (or
lack of
learning)
Emotions
Fatigue

How to become a better learner:

Learning as a behavior
A (Antecedents)

B (Behavior)

- Procedural
knowledge: do I
know how to
learn?
Self-efficacy: do
I think I can?
Positive
expectancies:
do I expect
success?

Studying
Procrastination

C
(Consequences)
Rewards
Punishments
E.g.:
Fatigue,
frustration,
effort
Positive
emotions,
temporary
relief

Procrastination
The intentional delay in the initiation or
completion of important tasks to the
point of discomfort
May be functional or dysfunctional
When dysfunctional, associated with
deleterious effects on relationships,
mental well-being, and work
performance

Why does procrastination happen?

Task avoidance
Perfectionism
Fear of failure (or success)
It entails both benefits (on short term; e.g., not
having to face an upsetting task) and costs (on
long term; problems caused by accumulation of
unresolved tasks)

Albert Ellis on procrastination

.you foolishly delay, you put it off
and again and again. Because you
(stupidly) think, <Ill do it latter. It
will be better and easier if I do it
latter.> Or you think (idiotically!) <I
have to do it perfectly or else I am a
no good and inadequate person! So
Ill do it latter.

How does procrastination usually happens

Conscious (or unconscious) thoughts like: I must do it
perfectly!

I have not optimally slept and therefore am not in the right

state to start smth. That must be done perfectly.
I dont have all the materials, so I cannot start because I
cannot do it perfectly..
I cannot stand this course, it will be too hard to study for it!

Overwhelming anxiety
Task avoidance
Temporary relief: a powerful reinforcement for
procrastination
Self-damnation

I am so awful that I did not study yet! Whats wrong with me?
I am a failure!

Unhealthy negative emotions (more anxiety & guilt) that

interfere with eventual learning

(Kristen Tobias, Albert Ellis Institute)

Stages of procrastination
False security
This isnt do for a while. I can
relax for now.

Laziness
Maybe a should get a headstart
Nah!

Excuses
I am busy right now Just taking
a short break.

Denial
I still have time I dont need
sleep

Crisis
Ill never procrastinate
agaaaaain!!!!!

REPEAT

How to fight procrastination

I. Emotions regulation:
Disputing unrealistic/irrational beliefs & replacing
them with more realistic ones
I do not have to do it perfectly, and thats ok.
Ill do my best to succeed, but I am conscious and
can accept there is no guarantee Ill succeed (I only
increase my chances).
There is no perfect time to study.
Learning for this course might be hard, but I can
stand it. I can tolerate the hardship and discomfort,
and it is highly worthy to do so.
If I fail at this exam, it doesnt mean I am a failure.

How to fight procrastination

II. Taking charge of your behavior
Controlling the antecedents & consequences in
such a way that promote learning
Identify your behavior antecedents:
What do you usually do instead of learning?
Facebook? Chatting? Going out? Cleaning? Cooking?
Laundry? Calling someone? Emailing someone? Tasks that
you feel more comfortable with, should be done, but are
not as pressing as studying?

Operationalize your target behavior

What does learning means for you? What are you
actually expected to do?
Set SMART goals! Break up learning for this course in
manageable pieces!

How to fight procrastination

II. Taking charge of your behavior (II)
Controlling the antecedents & consequences in
such a way that promote learning
Booster self-efficacy & positive expectations
Envisioning success:
Shazers (1988) miracle question: suppose that when you
go to sleep tonight, a miracle happens and the problem of
procrastination is resolved. However, since you were asleep
you do not know that the miracle has happened until you
wake up tomorrow. What will be the difference that will tell
you that the miracle has happened? (de Shazer, 1988, p.
78).

Enhance motivation: Acknowledge/remember the

benefits of doing the tasks (Why do you want to
study?); keep a list of these

How to fight procrastination

II. Taking charge of your behavior (III)
Plan your study session in such a way that:
It is incompatible with any competitive behavior
It entails some tangible benefits for you on short time

Implement your plan: once you have decided what

you will do, do it!
Monitor your progress
Optimize what does not fully work
Reward yourself!!!

How to fight procrastination

How to take charge of your behavior: more practical details
(I)
Prepare your behavior in advance:

Go to classes!
Concentrate, listen, take notes, ask questions: actively process the
information you receive
Review your notes in 24h after the course, then in 3 days
KNOW the exam themes & papers

Control your environment:

Set a regular time to study

Find a workspace/room that you can always associate with study
(airy but warm, good light, quiet)
Remove all distractions
Have all the necessary supplies
Organize your desk in such a way that invite (force) you to start
studying
Tidy up at the end of every study session

How to fight procrastination

How to take charge of your behavior: more
practical details (II)
Plan your study sessions: set SMART goals

Specific: Operationalize your intensions

Measurable: Quantify your progress
Adapted: Dont push yourself too much
Realistic: Put the task into the context
Time-framed: Set (and strive to respect) deadlines

How to fight procrastination

How to take charge of your behavior: more practical
details (III)
How to study:

Begin with the most difficult stuff!

KNOW what you are expected to learn

What are the specific information you look for?

Familiarize yourself with materials & get the gist of the topic

How much, what structure, what are the main things you should
know in the end
Pay particular attention to introduction & conclusions; look for
headings, diagram, pictures, emphasized text

Read pieces of information (i.e., specific sections) & make

lecture notes (e.g., use highlights), schemes, diagrams etc.

Be sure you understand jargon terms!

Pay special attentions to more difficult part! Re-read them, if
necessary.
Mark up what you don not understand

How to fight procrastination

How to take charge of your behavior: more
practical details (IV)
How to study:
Read all the material again
Extract the main ideas from every section
You read to understand!

Review what youve learnt:

What do I know about the subject already? What is this
chapter/section about?
What are the main points / ideas? Do these make sense
to me? How am I going to link them with what I have
already knew?
Is there anything unclear? What? What am I going to
do to clarify it?

How to fight procrastination

How to take charge of your behavior: more
practical details (V)
How to study:
Come back to it in 24h, then in 3 days
Dont study more than 90 minutes without break
During break, move yourself!
Make a summary of what youve achieved, where you
are at the moment, and outline where you next need
to go
Monitor and evaluate your progress at regular
intervals

How to fight procrastination

Control rewards & punishments associated with
learning!
Reward = anything that follows a behavior and
increase the probability for its future occurrence;
it should be motivationally relevant!
Punishment = anything that follows a behavior
and decrease the probability for its future
occurrence

How to fight procrastination

Control rewards & punishments associated with
learning!
How to give you rewards & punishments:
Immediately after the behavior
Specific related to that behavior
Adequate to the behavior

Summary of
how to take charge of your behavior:
Identify the behavior(s) that undermining your
learning (operationalize it in specific, observable,
concrete terms)
Check if you know how to study
If you dont know, what can you do to improve your
knowledge?

Ask yourself how confident you are in succeeding

If you arent, what you can do to boost your selfconfidence?

List the benefits associated with it and why you want

to do it
Plan & envision your reward!

Preparing your exam

Start preparing the exam from the very first
course!
Keep a regular learning schedule
During exam period (and not only):

Sleep enough
Eat your breakfast
Exercise regularly & drink enough water
Review all the materials; recall information in
your own words
Group learning sessions may be useful
Find out all the information you can access about
the exam format

Preparing your exam

Remember that:

It is natural to be uncomfortable with the

unknown & that a certain level of stress is
healthy
Your personal value is NOT dependent on your
behaviors
Your strong desire of obtaining a certain
performance, even when coupled with serious
efforts, does not guarantee you youll obtain it

In exam
Arrive at the examination hall a few minutes early
Have bottled water; avoid coffee or tea before exams
(they can act as a diuretic and/or over activate you)
Pay special attention to the routine details (dont focus
on you!)
Read the subjects through carefully

Read each question thoroughly; check exactly what you are

being asked to do
Check it there are any compulsory questions: make sure to
answer these first
Check weighting & prioritize subjects

Never panic:

Subjects should be linked with smth. you have covered in

your coursework and you can find the link even it the
question seems alien at the first sight

In exam
Plan your answer before you start
Allow a set amount of time for each question
Begin with the easiest questions those you know
best
Sketch your main points for very subject

Take home message

You are a human being, learning is one of your
actions/behaviors
Be aware of the emotions that can undermine your goals
Regulate your emotions by fighting unrealistic/irrational
thinking

Identifying antecedents & consequences of your behavior

You should know what to do, how to do it, and believe youll
be able to do it
You should be aware of the positive outcomes of engaging
in a certain behavior (i.e., learning)

Modify antecedents & consequences to promote learning

Dont forget to reward your efforts!

Good luck!