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 Unit 4: MOTIVATION
AND STRESS
MANAGEMENT

Chapter 5: Developing Self-Management Skills

 TABLE OF CONTENTS

1 2 3
Concentration Motivation Stress Managament
• Concentrating when you study • Incentive theory
• • Stressors
Intrinsic and Extrinsic
• An Ideal Study Area • Essential Strategies for
Motivation
• Expectancy theory Managing Stress
• Take-Charge Techniques • • Healthy Life Style
Self-Esteem and
• Relaxation Techniques
Motivation
• Internal and External Distractors
• Self-Efficacy
 1
Concentration
 Definition
Concentration is the ability to block out internal
and external distractors in order to stay focused on
one specific item or task
 Important points about concentration

● .Concentration requires a concerted effort  train+discipline your mind.

● Concentration involves monitoring thoughts+ emotions+ environment.
● Internal distractors are disruptions that occur inside you emotionally and
physically.
● External distractors are disruptions caused by things in your physical
environment.
 1. Set learning goals: Learning goals include a plan of
action.
2. Be an active learner: Choose strategies that engage
Essential you in learning process.
3. Chunk information: Breaking large assignments into
Strategies to smaller units to study.
4. Create a study ritual: Create your personal routine for
increase study blocks.
5. Begin with a warm-up activity: Choose an activity
concentration that creates a mindset to study.
6. Use mental rehearsal: Mentally see yourself
when you study. studying with success.
7. Control your physical environment: Create an ideal
study area.
 1. The noise level

An Ideal Study 2. The lighting

Area

3. The workspace
 Involves taking responsibility for your
The Take-Charge environment by seeking an alternative place to
study and by modifying the existing environment
Technique so it has few or no distractors.
 Problem

Robert
• Short attention span and easily
distracted.
• Try studying in the library but
ordinary library noises and the
movement around him are too
distracting
Sarah
• Study in a student lounge area.
• The fluorescent lighting bothers
her to the point that her eyes do not
focus well.
 Robert
• Work in a quiet environment with less
movement, such as an empty office or a
conference room.
• Move to the back of library away from
Solution foot traffic.

Sarah
• Move to a room with windows so there is
a combination of natural lighting and
fluorescent lighting.
• At home, use a desk lamp and a ceiling
light.
Dealing with
Internal and
External
Distractors
 Seven Techniques
1.Say NO Technique: Resisting the urge to participate in an external or internal
distraction.
2.No Need Technique: The process of training yourself not to look up and not
to break your concentration to attend to minor, familiar distractions.
3.Red Bow Technique: Using a symbol to signal to others that you do not want
to be interrupted or disturbed.
4.Check Mark Technique: Keeping a score card to record and reduce the
number of distractions that you allow into your working memory.
 Seven Techniques
5.Mental Storage Box: Placing any internal distractors into and imaginary
box, putting a lid on the box and shoving that box aside to be dealt with at a later
time.
6.Tunnel Vision: Picturing yourself in a tunnel and training your mind to stay
centered and on course.
7.Emotional E Words: Refocusing your mind by using words that begin with
“e” to create a positive attitude.
MOTIVATION
 Definition 1
Motivation is the feeling, emotion, or desire that moves a
person to take action
 The important points about motivation:

• Initiates action, contributes to changing behaviors, determines the

intensity and determination for achieving a goal.
• Encourages people to “push on”, not to give up, and to persevere.
• Generates new motivation.
• Becomes the powerful driving force for personal growth,
confidence, success.
2 The Incentive Theory
of Motivation
The Incentive Theory of Motivation states that incentives
and rewards are the driving forces behind people’s choices
and behaviors.
 The important points about
motivation based on incentives:

• Incentives becomes strong motivators only when the individual places

a high value on the incentive and is willing to take action to obtain the
reward.
• To work as motivators, the incentives and rewards must be obtainable.
• Focus on two questions : What benefits will you gain by achieving this
goal? and What consequences will you experience by not achieving
this goal?
 Intrinsic and
Extrinsic
Motivation 3
• Intrinsic motivation is the driving force to take action
that comes from within you.
• Extrinsic motivation is the driving force to take action
that comes from sources outside of yourself
The common sources of intrinsic
motivation
• May stem from a desire to fulfill a basic
need
• May stem from an internal desire to
engage in behaviors or actions that
bring intrinsic rewards
• May stem from a desire to affirm your
self-image and prove yourself
The important points abou
extrinsic motivation
• Stem from expectations imposed on you
other
• Actions based solely on extrinsic
motivation are often more difficult to
achieve
• You must find a purpose or a value in
complying with the external expectation
The Expectancy Theory of
Motivation
4
The Expectancy Theory of Motivation reflects a person’s
intensity or desire to achieve a goal and belief in the
likelihood of achieving that goal
 Example, the case of three sales .
representatives who are candidates for Susan
promotion to one sales manager’s job.
Bill has a good sales year and high
efficiency. however, he is not sure that Does the person
Does the person
he wants the job for many reasons. think the YES
want the YES
outcome is
MOTIVATE
Paul really wants this job but he thinks outcome?
he doesn't have a chance because his likely?
one year sales are so bad. Susan wants
this job and she thinks her sales are NO NO
pretty good.

NOT MOTIVATED NOT MOTIVATED

Bill Paul
 Self-Esteem and
5 Motivation
Self-Esteem is the perception you have of yourself as
human being

The important points about self-esteem:

• Is the result of your perception of past experiences, choices,
behaviors, decisions, consequences.
• Reflects past reactions of acceptance or rejection from others.
Self-Esteem Cycles
 Strategies for Boosting Self-Esteem
 Let go of the past; focus on the present.
 Use positive self-talk.
 Use affirmations.
 Visualize success.
 Acknowledge yourself.
Let Go of the Past; Focus
on the Present

Using positive self-talk,

affirmations, visualizations, self-
praise, you can focus on present .
Use Positive Self-Talk
Positive self-talk is an internal conversation
that focuses on positive qualities, words of
encouragement, and statements that reflect a
high self-esteem.
 USE AFFIRMATION

Write affirmations in
Use positive words and tones present tense

I complete my written on time.  I am a nonsmoker. 

I will never turn in a paper late again.  I will stop smoking soon. 
 Repeat your
Write with certainty and Keep short and
affirmations
conviction simple
frequently

Avoid using: want to, Easier to remenber and Greatly impacts your
hope to or try. repeat belief
 VISUALIZE SUCESS
2.SEE yourself
1.Creature receiving
a picture of
rewards for your
yourself and watch
performance. FEEL the
yourself performing
sense of pride, or
effectively.
success.

3.
Pr
act
ice
“re
ru
nni
ng
”
th
e
vis
ual
iza
tio
n.
 ACKNOWLEDGE YOURSELF

“You’re already stuck with yourself for a lifetime.

Why not improve this relationship?”

― Vironika Tugaleva, The Art of Talking to

Yourself
 Self-Efficacy

Self-efficacy refers to
the belief in your
capacity to accomplish a
specific level of
performance.
 Commpare
1 2
Self-confidence Self-efficacy
Self-confidence is a term refer to Perception of one having the power to
the strength of believe. effect and produce by completing
particular tasks or activities related to
Two things which contribute self- competence.
confidence are self-efficacy and
self-esteem It is the process to understand ones
personality.
 Strategies for building
self-efficacy

Use Use
Plan to motivation
effective to
success
strategies persevere
 TRUE OR FALSE
1. Extrinsic motivation based on physical or monetary awards tends to be the F
most powerful form of motivation.
2. Self-esteem and self-efficacy are based on other people’s perceptions of you.
F
3. Self-esteem affects motivation, and motivation affects self-esteem.
4. As extrinsic motivations gain momentum, they often become intrinsic
motivators. T
5. Creating positive self-images and using positive words can alter your self-
esteem. T

T
STRESS MANAGEMENT
What is stress?

Stress is a reaction or response to events or situations that

threaten or disrupt our normal patterns or routine.
 Some important points about stress:

1. Some stress is normal.

2. Some stress is beneficial.
3. As stress increases, our ability to deal with and control the
stress decreases.
4. Early warning signs: headaches, backaches, forgetfulness,
…
5. Excessive stress affects our cognitive abilities.
6. Excessive stress from unresolved issues has physical
consequences.
7. Learning to manage stress is a lifelong skill.
 Stressor
- Are situation or action that
cause stress
- Can be positive or negative
Stress
Test
 r ac t w ith
● 1, In t e
others
Essential
strategies for
managing
stress
2,Redirected your emotions

Create positive Spend time on

emotions favourite hobby or
activity
 3,Confide in others

Alternative
Discussing situation
perception
with others
=> others
4,Take time to center yourself
5,Keep a journal
 6,Choose a healthy lifestyle
Lifestyle behaviors that affect the leading causes of death in the United States
This table shows five of the leading causes of death in the United States today,
along with behavioral factors that contribute to their development
Cause of death Alcohol smoking diet exercise stress

Cancer x x x   ?
Heart disease x x x x x
Stroke x X x ? ?
Lung disease   x      
Accidents and injury x x     x
A,Nutrition
The following guideless can help you make healthier lifestyle choices:

 Choose foods that break sugar down instead of eating foods loaded with sugar

 Consume three to four helpings of fruits and vegetables each day

 Using of nicotine, caffeine, alcohol=> reduce

 Set aside 15-30’ three times a day to sit down and enjoy relaxing meal
B,Exercise:become more active
- benefits of regular exercise:
+get oxygen moving more smoothly to brain
+ improve cardiovascular system=> reduce serious health
+ strengthen body=> resistant to physical and emotional
effect of stress
 Sleep

Lack of sleep insomnia

=> A stressor =>use time to relax: listen to
music, practise relaxation
techniques

Sleeping too much

=>retreat again to sleep
 Relaxation techniques

The perfect place The soothing mask The relaxation blanket

technique tenique technique
 Relaxation techniques

The breathing by three The deep breathing The deep muscle

techniques technique relaxation technique