Here's the class powerpoint to help you as we go! Use this as a guide to see what effective swagger strategies look like. They are your examples!
Oh yea, remember to refresh your page when I tell you we've updated it!
Tuesday, March 31, 2015
We Got That Testing Swag 2015
Testing Schedule:
Here's the class powerpoint to help you as we go! Use this as a guide to see what effective swagger strategies look like. They are your examples!
Oh yea, remember to refresh your page when I tell you we've updated it!
Here's the class powerpoint to help you as we go! Use this as a guide to see what effective swagger strategies look like. They are your examples!
Oh yea, remember to refresh your page when I tell you we've updated it!
Monday, March 30, 2015
Hey Miss Crosby, Please Save This Song!
Okay cutie petuties, we need a system for collecting and organizing our music. Here's our first attempt. Comment with your song, but follow these rules if you want me to actually add it!
2. Include the title and artist.
3. Use proper spelling and capitalization:
- Did you capitalize the first letter of all major words in the title?
- Did you put the song in quotation marks?
- Did you capitalize the first letter of the artist's first and last name?
4. Choose a category for your song:
- Chill (relaxing like acoustic or your boy band stuff)
- I Just Wanna Dance (hip hop or other fun music that makes you want to dance)
- Focus (no words, background noise that doesn't distract you, but might even help you concentrate)
- Cheer Up (songs to help you turn that frown upside down)
- Deep Breaths (not depressing, but mellow and calm music for when you catch yourself mid breakdown or on the verge of losing control of your thoughts, behaviors, and actions)
- Motivate Me (songs that make you feel like you can conquer the world)
Optional:
If you want, you can include a link to the video or a source we can listen to the songs on.
Category: Motivate Me
Song Request Basics:
1. Suggest school appropriate songs (remember, there are often edited versions). If you aren't sure if it is appropriate, google the lyrics and read them to check.2. Include the title and artist.
3. Use proper spelling and capitalization:
- Did you capitalize the first letter of all major words in the title?
- Did you put the song in quotation marks?
- Did you capitalize the first letter of the artist's first and last name?
4. Choose a category for your song:
- Chill (relaxing like acoustic or your boy band stuff)
- I Just Wanna Dance (hip hop or other fun music that makes you want to dance)
- Focus (no words, background noise that doesn't distract you, but might even help you concentrate)
- Cheer Up (songs to help you turn that frown upside down)
- Deep Breaths (not depressing, but mellow and calm music for when you catch yourself mid breakdown or on the verge of losing control of your thoughts, behaviors, and actions)
- Motivate Me (songs that make you feel like you can conquer the world)
Optional:
If you want, you can include a link to the video or a source we can listen to the songs on.
Example:
Song: "Polaroid" by Imagine DragonsCategory: Motivate Me
Monday, March 9, 2015
Character Building Tip Five: Are You Going the Direction You Choose?
New Vocabulary
Psychological
Conscious
Subconscious
Introduction
Every article about freeing yourself from negative emotions, specifically psychological problems like depression, anxiety, and addictions, always goes back to values. Equally aligned, each discussion about reaching your potential and being as successful as you can possibly be also relates to values.
Supposedly, if your actions match your conscious and subconscious values, then you are able to peacefully excel in all areas of your life. When your actions don't align with your values, then your head starts to hurt as you become weighed down by difficult decisions and feel indecisive about the right choice. So, in sum, figure out your values. Check them frequently. Make sure your actions are aligned with your values. Set goals for yourself in each area of your values, specifically the areas where you think you could improve.
Defining Values
There are numerous books, articles, videos, and assessments that will explain the meaning of values. Several of these have credible, researched sources, yet they still significantly vary in definitions and explaining how to figure yours out. That being said, I have meshed them together for an explanation that best suites myself and, hopefully works for you.
Think of Dr.Seuss's quote, "You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own and you know what you know, and YOU are the guy who'll decide where to go" . The directions you choose to go are you values: a continuous road that never ends. You can choose around ten core values, or ten different roads that you focus your life on. Any more and you might not be able to fulfill the needs of your core ten values, and any less and you might be missing some meaning.
This video can help explain values, too:
And Here is Why You Should Trust This Value Assessment
Maslow's Hierarchy of Needs is a famous theory that explains the human's most basic needs in the form of a pyramid, a visual representation satisfying the bottom need first as the biggest section representing the most significant need, working its way to the top as each of the five needs are fulfilled.
I'm including these video explanations because I know you'd rather watch a video than start the activity or have to do work. They are cool, though so pay attention!
Movie Example One: Ratatouille
Movie Example Two: Up
While Maslow's Hierarchy of Needs was originally based off a minimal sample group for research, the theory has sustained popularity and has proven true with more recent research studies. Also, the other value assessments aren't based off of anything soo, they are all runner up in my ranking.
The Barrett Value Centre was stumbled upon as I started digging deeper into a reliable values based assessment. Their Personal Value Assessment is created by Richard Barrett and is created using Maslow's Hierarchy of Needs. Basically, you want to take the assessment and see how your values are divided amongst the seven value areas of need. Ideally, in order to feel complete and reach your potential, your goal would be to choose proactive values that combined cover each of the areas. The powerpoint below explains my interpretation of the assessment as well as my personal results.
To Be Fair, Here Are Other Value Assessments I've Tried
Just like there are so many definitions, the numerous assessments can be confusing. If you are like me, you figure out how to alter the results to say what you want, and trick yourself to hide your areas of growth. Here are the list of other value assessments I've tried so far:
1. Smart About Money Values
2. What's Next Life Value Self-Assessment
3. Careers Test Values Assessment
4. Mind Tools Values Article
Now What?
It's your turn to reread about values and figure out the directions you choose (for today at least)!
1. Take this survey.
2. Read about what your results mean. Think about what this means to you. If you are like me, you might want to rewrite what you are reading to make sure you understand. You can also take the survey multiple times.
3. Do you see any potentially negative values? Figure out why these are negative and what they can be replaced with to be positive.
4. Are there any areas of the seven that have no values? What areas?
5. Figure out the areas where you can add a value. Remember, you can have a total of (about) ten and you want at least one in each area. I give no judgement for 8-11 values; beyond that range I might tease you.
6. Smile and be proud of yourself. Write these down, make them into a poster, or a piece of artwork. Put them somewhere you look everyday.
7. Make SMART goals, or wait for the character building lesson where I force you to do this.
Conclusion
Dr. Seuss is awesome because his words are inspiring at every age of your life. Understand that anxiety, depression, and other psychological issues come from your actions not being congruent with your conscious and subconscious values. Think of values as the roads you choose to take, and always prioritize a value in each of Richard Barrett's Seven Level of Conscious Values.
The end.
Actually, who are we kidding, anytime you need to evaluate your values, you also should want to read (and reread) Oh, The Place You'll Go by Dr. Seuss. Enjoy!!!
Psychological
Conscious
Subconscious
Introduction
Every article about freeing yourself from negative emotions, specifically psychological problems like depression, anxiety, and addictions, always goes back to values. Equally aligned, each discussion about reaching your potential and being as successful as you can possibly be also relates to values.
Supposedly, if your actions match your conscious and subconscious values, then you are able to peacefully excel in all areas of your life. When your actions don't align with your values, then your head starts to hurt as you become weighed down by difficult decisions and feel indecisive about the right choice. So, in sum, figure out your values. Check them frequently. Make sure your actions are aligned with your values. Set goals for yourself in each area of your values, specifically the areas where you think you could improve.
Defining Values
There are numerous books, articles, videos, and assessments that will explain the meaning of values. Several of these have credible, researched sources, yet they still significantly vary in definitions and explaining how to figure yours out. That being said, I have meshed them together for an explanation that best suites myself and, hopefully works for you.
Think of Dr.Seuss's quote, "You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You're on your own and you know what you know, and YOU are the guy who'll decide where to go" . The directions you choose to go are you values: a continuous road that never ends. You can choose around ten core values, or ten different roads that you focus your life on. Any more and you might not be able to fulfill the needs of your core ten values, and any less and you might be missing some meaning.
This video can help explain values, too:
And Here is Why You Should Trust This Value Assessment
Maslow's Hierarchy of Needs is a famous theory that explains the human's most basic needs in the form of a pyramid, a visual representation satisfying the bottom need first as the biggest section representing the most significant need, working its way to the top as each of the five needs are fulfilled.I'm including these video explanations because I know you'd rather watch a video than start the activity or have to do work. They are cool, though so pay attention!
Movie Example One: Ratatouille
Movie Example Two: Up
While Maslow's Hierarchy of Needs was originally based off a minimal sample group for research, the theory has sustained popularity and has proven true with more recent research studies. Also, the other value assessments aren't based off of anything soo, they are all runner up in my ranking.
The Barrett Value Centre was stumbled upon as I started digging deeper into a reliable values based assessment. Their Personal Value Assessment is created by Richard Barrett and is created using Maslow's Hierarchy of Needs. Basically, you want to take the assessment and see how your values are divided amongst the seven value areas of need. Ideally, in order to feel complete and reach your potential, your goal would be to choose proactive values that combined cover each of the areas. The powerpoint below explains my interpretation of the assessment as well as my personal results.To Be Fair, Here Are Other Value Assessments I've Tried
Just like there are so many definitions, the numerous assessments can be confusing. If you are like me, you figure out how to alter the results to say what you want, and trick yourself to hide your areas of growth. Here are the list of other value assessments I've tried so far:
1. Smart About Money Values
2. What's Next Life Value Self-Assessment
3. Careers Test Values Assessment
4. Mind Tools Values Article
Now What?
It's your turn to reread about values and figure out the directions you choose (for today at least)!
1. Take this survey.
2. Read about what your results mean. Think about what this means to you. If you are like me, you might want to rewrite what you are reading to make sure you understand. You can also take the survey multiple times.
3. Do you see any potentially negative values? Figure out why these are negative and what they can be replaced with to be positive.
4. Are there any areas of the seven that have no values? What areas?
5. Figure out the areas where you can add a value. Remember, you can have a total of (about) ten and you want at least one in each area. I give no judgement for 8-11 values; beyond that range I might tease you.
6. Smile and be proud of yourself. Write these down, make them into a poster, or a piece of artwork. Put them somewhere you look everyday.
7. Make SMART goals, or wait for the character building lesson where I force you to do this.
Conclusion
Dr. Seuss is awesome because his words are inspiring at every age of your life. Understand that anxiety, depression, and other psychological issues come from your actions not being congruent with your conscious and subconscious values. Think of values as the roads you choose to take, and always prioritize a value in each of Richard Barrett's Seven Level of Conscious Values.
The end.
Actually, who are we kidding, anytime you need to evaluate your values, you also should want to read (and reread) Oh, The Place You'll Go by Dr. Seuss. Enjoy!!!
Character Building Tip 0.1 : But First, Know How Your Brain Works
New Vocabulary
(to be added)
Introduction
How is it possible that I had to read endless articles and books, spend hundreds of hours through the span of six months before I learned the importance of understanding how the brain is connected to mental strength? Oops. Hopefully, you catch the importance of the brain and its functions before your mind gets sucked into the emotional hole and you have to climb your way out! When you know why you have certain thoughts, feelings, sensations, urges, and what this means about your brain, then you can learn specific strategies to strengthen your brain. You can avoid wondering "what's wrong with me" and you'll know right away your insecure and irrational thoughts are coming from brain in need of developing specific areas.
How Much Do You Know?
So, before you start, let's see how much you already know about the brain. Take this fun quiz!
What Does This Mean?
Watch this video and see what it means to you. So many times, we blame ourselves for being sad, feeling dumb, claiming to be depressed, have anxiety, or having significant weaknesses or insecurities. Sometimes we blame others. Regardless, this shows you what is happening in the brain and how you can learn your areas of growth in order to strengthen them. So cool!
A Specific Example
This is a woman to had insecurities and deficiencies her entire life until she figure out her brain was lacking in specific areas. See if you can understand and relate to her example:
What Does This Mean?
You can restructure and rewire your brain. You can teach your brain how to be stronger in areas that you feel you can't control. Here's one place you can start training your brain to learn to be mentally strong and it's fun! Try this: Fit Brains Website
(to be added)
Introduction
How is it possible that I had to read endless articles and books, spend hundreds of hours through the span of six months before I learned the importance of understanding how the brain is connected to mental strength? Oops. Hopefully, you catch the importance of the brain and its functions before your mind gets sucked into the emotional hole and you have to climb your way out! When you know why you have certain thoughts, feelings, sensations, urges, and what this means about your brain, then you can learn specific strategies to strengthen your brain. You can avoid wondering "what's wrong with me" and you'll know right away your insecure and irrational thoughts are coming from brain in need of developing specific areas.
How Much Do You Know? So, before you start, let's see how much you already know about the brain. Take this fun quiz!
How Your Brain Works
Here are two videos that are important because of their easy to understand explanations of the brain. The first explains how the brain functions by comparing it to technology. The second shows how your brain looks if you are lacking abilities in different areas.
What Does This Mean?
Watch this video and see what it means to you. So many times, we blame ourselves for being sad, feeling dumb, claiming to be depressed, have anxiety, or having significant weaknesses or insecurities. Sometimes we blame others. Regardless, this shows you what is happening in the brain and how you can learn your areas of growth in order to strengthen them. So cool!
A Specific Example
This is a woman to had insecurities and deficiencies her entire life until she figure out her brain was lacking in specific areas. See if you can understand and relate to her example:
What Does This Mean?
You can restructure and rewire your brain. You can teach your brain how to be stronger in areas that you feel you can't control. Here's one place you can start training your brain to learn to be mentally strong and it's fun! Try this: Fit Brains Website
Character Building Tip Three: Jump to the Side of the Tracks
New Vocabulary Cognitive fusion
Categorize
Bodily sensations
Emotions
Perceptions
Thoughts
Urges
Coping strategy
Introduction
Sometimes our minds feel refreshed. We feel like we are on top of game: organized, smart, getting along with friends and family, feeling successful with hobbies. Other times, we feel information overload. If I am not careful, I will feel like my mind is going a mile per minute, but probably more like 100 miles per minute because there can be a lot going on at once. One of the helpful ways to bring my mind back to a healthy pace is to take a mental timeout. In figurative words, I jump to the side of the train tracks and watch the train moving.
How Do You Jump Off?
When you take a time out, you will jump to the side of the train tracks (metaphorically speaking: you aren't actually on a train and if you were, you would never actually jump off). You want to categorize all the different "things" going on in your brain. What are those different "things"? They are each of one of the following: bodily sensations, emotions, perceptions, thoughts, urges, coping strategies. Your goal is to break them up into different categories, or railroad tracks. Follow the steps below to learn how to take a mental break, step to the side of your train, and get realigned, so you can ultimately get back on track!
First, you want to know the difference between the three railroad tracks. Click on this link (and scroll to page 6) to practice learning the difference. You can compare your answers to mine, which are to the side.
Secondly, you want to make your own list of everything going on in your mind. Here's an example:
Finally, you can go back and move each item in its correct category. This is called "labeling." Check off items on your list as you label them. Here's the example above continued:When you are finished, you might picture something similar to this image below. You can see how we have divided emotions/ perceptions/ sensations, thoughts, and coping strategies/ urges.
Why Should You Take a Step Back to Categorize Your Emotions?
When you take everything running through your brain literally, you are an example of cognitive fusion. Because your mind wants to protect you and wants to help you survive, you'll sometimes notice intense changes in your thoughts. You might feel yourself start shaking, your face turn purple, or have an overwhelming urge to throw something. The process of figuratively jumping to the side of the tracks allows your brain to sort all of the intense thoughts and feelings without interrupting your day. If you acted on the intense emotions, it would be called irrational thinking. Instead, label and categorize these different feelings and allow them the time they deserve to sort through and process in order to allow you to make a rational decision. Rational decisions are choices you make when you are calm, balanced, and consistent in how you feel. These are the ones you know are important to get your desired outcome, not the ones that leave you feeling regretful, sorry, and as if you made a weak choice.
Review the Steps
1. Take a fifteen minute timeout when you do not feel calm, focused, and balanced.
2. List everything going on in your brain on a piece of paper, typed into the computer, or even on your phone.
3. Label each of these as an emotion/ perception/ sensation, thought, or coping strategy/ urge.
4. Acknowledge that your mind is sorting through everything going on around you and it needs more time to process this information. Continue about your day while you allow your brain to process. I usually stick to the 24 hour rule. I wait at least 24 hours to react to any event that caused an intense emotion.
Character Building Tip Three: Jump to the Side of the Tracks: Whenever needed, you can take a step back from reality and step to the side of your mind. Acknowledge your mind needs time to process everything going on, and that you cannot react to every single item running through your mind. Your mind is "testing out" different options and conclusions. List everything going on in your mind, and label these in three categories: emotions/ perceptions/ sensations, thoughts, coping strategies/ urges. Visualize your mind as three separate train courses and divide accordingly. Let the trains continue their separate routes and you continue to execute your daily activities in a calm, focused, and balanced manner.
Source: Hayes, Steven, and Spencer Smith. "Introduction." Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy. New York: Fine Creative Media, 2005. 1-8. Print.
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