| How to Make a Gratitude List Posted: 04 Oct 2020 05:00 PM PDT If you want to feel more optimistic and lead a more mindful lifestyle, making gratitude lists might be a great exercise for you. Gratitude lists are simple to create, but they can be quite transformative if you make them a habit! You don't need any special tools to get started and it only takes a few minutes to jot down a few things you're grateful for, so give it a try. After a few weeks, you may start noticing the positive changes in your life. [Edit]Creating a Simple Gratitude List - Write down at least 5 things every time you make a list. A list of 5 gratitudes per session is a pretty doable goal. If you're having a tough time, start with 3 things instead. You can number your list, create bullet points, or simply write down 5 sentences or statements. There's no wrong way to do this![1]
- If you're thinking about making this a regular practice, get a dedicated notebook or notepad to keep your lists together.[2]
- If you prefer typing on your computer or iPad, create a document there.
- Aim to be as specific as possible. Being specific forces you to examine the world around you closely and gives you the chance to be grateful for a wide variety of things. As you're thinking of stuff for your list, try to zero in on specifics.[3]
- For example, "I'm grateful that my friend brought me soup earlier when I was feeling under the weather" is better than "I'm grateful for my friend."
- Instead of "I'm grateful for nice weather" go with "I'm grateful for the way the wind sounds when it blows leaves across my lawn" or "I'm grateful for the warm sun on my shoulders when I'm walking outside."
- "I'm grateful for my cat's soft fur and deep purr whenever I pet her" is better than "I'm grateful for my kitty."
- Include plenty of detail. Focusing on the smaller details can make your lists feel even more impactful. Don't be afraid to elaborate with as many details as you'd like. There's no word limit for your gratitudes and you might find that the little details bring you the most joy.[4] For example, you might write things like:
- "I'm grateful for the cool, sweet iced tea that I enjoyed with my friends today."
- "I'm grateful for the salty smell of the sea that wafts through my open window every morning."
- "I'm grateful for the juicy, home-grown tomatoes that I sliced up for my turkey sandwich today."
- "I'm grateful for the scent of the pine trees and damp earth when I walk in the park."
- Focus on experiences and people instead of objects. There's nothing wrong with being grateful for things that you own and you can certainly write them down sometimes. Keep in mind, though, that gratitude lists tend to have more impact if you focus on your experiences and the people in your life.[5]
- For example, "I'm grateful for my experience at the butterfly gardens today" is better than "I'm grateful for my television."
- Something like "I'm grateful for the scent of freshly-turned earth in my garden" is better than "I'm grateful for my garden."
- "I'm grateful that I can afford to pay for my friend's lunch when we go out together" is better than "I'm grateful to have money in the bank."
- Write freely and don't worry about spelling or grammar. Your gratitude lists are for your eyes only, so don't get hung up on creating perfectly written sentences. Grammar and spelling don't matter, either! Write in a natural way without stopping to think of the perfect word. Just focus on what you're grateful for and let the words flow.[6]
- Set aside 15 minutes to make your list 1-3 times a week. If you like to start your day with positivity, write your list first thing in the morning, or try doing it at night before bed. Studies show that writing a gratitude list 3 times per week has more impact than doing daily lists, so aim for that to start.[7]
- If making daily lists feel right to you, go for it! Evidence suggests that some people definitely benefit from doing this exercise every day.[8]
[Edit]Trying Other Tools and Techniques - Try writing long-form entries in a gratitude journal if you love to write. There's no rule that says your gratitude has to be in list format! If you love journaling, feel free to write longer entries and go more in-depth. If you do this, consider limiting your journaling sessions to once a week. Research shows that overdoing it can make the process less beneficial.[9]
- You don't need to buy a fancy gratitude journal for this, but you certainly can if you'd like.
- Use a gratitude app instead of paper if you're frequently on the go. Explore the gratitude journaling apps available in your smartphone's app store and choose one that you like. Apps provide unique benefits like:
- Being able to make your lists anywhere and anytime. For example, you could make your list on the subway each morning.
- Apps send you notification reminders. This is great if you tend to be forgetful or need extra help picking up the list-making habit.[10]
- List your gratitudes on sticky notes if you want to see them often. Using sticky notes is a great option if you stay pretty busy or if you want positive reminders to get you through a tough day. Write 1 thing that you're grateful for on each sticky note and hang the notes in places around your home or workspace where you're sure to see them.[11]
- For example, stick them on your bathroom mirror, inside your locker, or to your cell phone case.
- Try putting a sticky note on your bedroom door so you'll see it every time you leave your room.[12]
- Share entries with friends to make them even more special. If you can get some of your friends doing gratitude lists, you might enjoy setting aside time to get together and share a few entries with each other. For example, you might meet at a coffee shop weekly and have everyone share their favorite gratitude of the week.[13]
- Another way to practice gratitude is to text a friend something you're grateful for each day.[14]
- Add inspirational quotes to your lists to boost your positivity. You might enjoy finding and writing down inspirational quotes every day as an additional gratitude exercise. You can also use quotes if you want to focus your lists on specific topics or just to reflect on them.[15]
- Some days will be harder than others to feel gratitude and that's okay! Just stick with it and keep looking for things to be grateful about.
[Edit]Things You'll Need - A notebook, journal, paper, etc.
- Pen, pencil, or marker
[Edit]References |
| How to Improve Your Memory Posted: 04 Oct 2020 09:00 AM PDT You're chatting with a friend and want to recommend a good book you just finished, or a movie you finally saw. All of a sudden, you can't remember the title! It feels like it's on the tip of your tongue, but the harder you try to remember, the more it eludes you. We've all been there, and everyone knows how hard it is to keep track of all of that information floating around in your head. Luckily, there are plenty of options available when it comes to jogging your short-term memory, improving your long-term memory, and tricking your mind into remembering important details. [Edit]Memory Help [Edit]Repeat important information out loud.[1] - Say that address, phone number, or date over and over again to commit it to memory.[2] This is an extremely simple solution, but it's the best option you have if you know you're going to need a bit of information in the near-future.
- When you repeat something out loud, you aren't technically memorizing it. You're actually creating a pattern and sound that will make the info easier to recall in the future.[3]
[Edit]Create notable associations in your head.[4] - Paint a picture in your mind to make names, dates, and objects easier to remember. If you meet someone named Vincent, try picturing them looking at a Vincent Van Gogh painting. If you want to remember that you parked your car on Logan Boulevard, you may imagine Wolverine from X-Men sitting in your back seat.[5] Doing this in your head can dramatically improve your ability to recall specific information, and it can be a fun exercise as well!
- For another example, if you're bad with names and you meet someone named Evelynn, you might think, "Christmas Eve" and picture this person dressed as Santa. If you find a brand of potato chips you like, called "Umbrella Chips," you may picture a stack of spuds sitting on a beach under a parasol.[6]
[Edit]Focus on one thing at a time.[7] - Turn the TV off while you study and get off of the phone while you're driving. When you juggle multiple activities, your attention is divided, which will make it hard to process the information necessary to remember what you're doing. If you want to remember things more clearly, focus on one task at a time. Keep your phone in your pocket, take your headphones off, and aim to dedicate yourself to the task at hand.[8]
- There may be a long-term effect of multitasking as well. There's evidence that people who multitask a lot tend to struggle with distractions more often than others.[9]
[Edit]Take notes and write things down.[10] - Write something down if you want to remember it in the future. Taking a note will help you retain the information, even if you never look at your notes again! While memorization takes place entirely in the brain, writing is a physical act. By combining memorization with the act of writing, it helps your brain commit the information to memory.[11]
- Oddly enough, research seems to indicate that it's hard to achieve the same effect by typing something on your phone or laptop, so you're better off sticking to pen and paper if you really want to remember your friend's birthday or next week's dentist appointment.[12]
[Edit]Take a short walk.[13] - There's a lot of scientific evidence that taking a walk will jog your memory.[14] If you're trying to remember something, spend a few minutes walking around your neighborhood to see if it helps. At worst, you'll get some exercise and relax a little. At best, you'll remember the name of that life-changing book from grade school!
- If you're short on time, there's evidence that walking backwards for a few minutes can help you recall specific details.[15] You may feel silly doing it, but it may help you remember something important.
- Regular walking may help your overall memory as well. Walking a few times a week can literally increase the size of your hippocampus, which is the part of your brain responsible for memory.[16] That's right—walking can give you big brains!
[Edit]Change your routine to memorize important information.[17] - Stand up to memorize a crucial bit of information or sit outside while you study difficult materials. Lay down or do jumping jacks while reciting something you really want to internalize. Routines are great if you want to establish good habits, but they also make it more likely that you go through the motions without processing what you're doing. Even something as simple as taking your laptop off of your desk and working at your kitchen table can help you remember what you're doing in the future.[18]
- Routines require very little effort or attention. This is why people occasionally forget to stop at a grocery store or post office on their way home from work—they're just not used to doing it. This is known as procedural memory, where you memorize the routine instead of the material. By changing the procedure, you make easier to form a memory![19]
[Edit]Drink some coffee or tea.[20] - Try brewing some green tea or drinking a coffee to jog your memory.[21] The reasoning here is pretty straightforward: caffeine wakes you up, which gives your brain a boost. This can help you remember specific information that's just on the tip of your tongue.
- Caffeine will help you remember things from you past, but it won't help you form new memories. As a result, drinking a pot of java while you're studying isn't a particularly good way to commit the material to memory.[22]
[Edit]Cut back on the sweets.[23] - Eating a lot of sugar is bad for your long-term memory, so avoid sugar to keep your mind clear. Take your coffee with cream and skip the sugar. Try to cut the candy bars and junk food out entirely. Not only will you be healthier and happier, but you'll have an easier time remembering things.[24]
- Eating a high-fat diet will likely have a similar effect, although fat's impact on memory hasn't been studied as thoroughly as sugar's.[25] Just try to eat a balanced diet and avoid processed foods whenever possible.
[Edit]Do puzzles and play strategy games.[26] - Play a game of chess, do a crossword puzzle, or gather some friends for a card game. This won't explicitly help your memory, but they will keep your brain on its toes.[27] When you play games that require a lot of thinking, it's kind of like lifting weights for your brain. There's plenty of evidence that strategy and brain games will improve your cognitive functioning, which can help with memory recall.[28]
- There's also some research that suggests playing video games can help your memory. Just be careful about overdoing it and try to stick with games that require some complex thinking.[29]
[Edit]Meditate a few times a week.[30] - Meditate regularly if you want to improve your memory over time. By meditating, you bridge that gap between what's going on in your head and what's happening in your body.[31] While you may not see results right away, meditating for 20-30 minutes a day may improve your memory in as little as 1 month.[32] So find a nice quiet place to relax, sit down, and do some guided meditation to get started.
- Even if you don't feel your memory improving, regular meditation will improve your mental fortitude, emotional well-being, and physical health, so it's certainly worth a shot. Stick with it![33]
[Edit]Exercise more often.[34] - Go running, bike to work, or lift weights a few times a week. Working out gets the blood pumping through your body, which increases the blood flow to your brain.[35] Find fun ways to exercise to make it more likely that you stick with it. For example, if lifting weights isn't your thing, you could play basketball or go swimming at a local pool a few times a week.
- While this won't help you recall anything in the moment, regular exercise is one of the best ways to gradually improve your ability to remember things.[36]
[Edit]Get plenty of sleep every night.[37] - Go to bed at a reasonable time and get 8 hours of sleep a night. If you're studying for a big test, you're more likely to get a good grade by snoozing than you would by cramming all night and studying.[38] Sleeping helps you process large chunks of information, so get at least 8 hours of rest every night if you want to remember things clearly.[39]
- While the relationship between sleep and memory isn't entirely understood, it's suggested that sleep helps you consolidate memories, which is the process where new information is converted into something you can remember.[40]
[Edit]Note those moments where you remember something.[41] - Remembering something once makes it easier for your brain to remember it in the future.[42] Unfortunately, every time you remember something, your brain distorts the facts and details a little, kind of like that telephone game where people whisper a phrase to one another.[43] To counteract this effect, play things you remember over in your mind and say, "I'm remembering this right now" out loud. This can help you recall the details and specifics the next time you try to remember it.[44]
- Noticing when you remember things may feel kind of hard at first, but it'll be easier to do this once you get into the habit of it.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Study a Week Before an Exam Posted: 04 Oct 2020 01:00 AM PDT You're ready to ace your upcoming exam, but first you have to study. If there's only a week until your exam, you might be feeling stressed out and not sure where to start. Fortunately, a week can be enough time to get ready for a test. Just study a little every day so you can keep your stress levels low. You might even have fun while you study! [Edit]Creating Time and Space for Studying - Schedule 1 to 2 hours of study sessions into each day of the week. Finding time to study can be super hard, but it'll be easier if you plan ahead. Go over your schedule for the week and identify pockets of time you can use for studying. You don't have to do it all at one time, so it's okay to schedule several short study sessions. Mark these times in your agenda or calendar so you won't forget.[1]
- You can use a paper agenda or your phone's calendar.
- Try to study for at least 1 hour every day so you can really learn and memorize the material. You may want to study longer than that each day if you need more time to review the material.
- If you have the same daily schedule, you might plan your study sessions for the same time, like every day from 4:00 to 5:30 p.m. You could also split up the sessions, such as 6:00 to 7:00 a.m. and 5:00 to 5:45 p.m.
- If your schedule varies, plan around your daily events. You might study on Monday from 8:00 to 9:30 p.m., Tuesday from 3:00 to 3:30 p.m. and 7:00 to 7:45 p.m., Wednesday from 6:00 to 7:15 p.m., etc.
- Organize your class materials so it's easy to pull them out. You don't want to waste any of your study time looking for stuff. Keep your textbook, notes from class, and notes you've taken outside of class together. Additionally, keep pens, pencils, highlighters, and a notebook handy.[2]
- If you always study in the same spot, such as a desk in your bedroom, keep your study materials in this area.
- If you like to study on the go, keep your materials together in your book bag.
- Pick a quiet, comfortable place to study. You don't need a special spot to study. All you need is a quiet place with a table where you can spread out your materials. Identify a place where you feel comfortable studying before your study session starts. Additionally, ask people around you to not disturb you.[3]
- At home, you might study at a desk in your bedroom or at the kitchen table.
- You could also try a coffee house, the library, or even a picnic table outside.
- Remove distractions from your study space. It's super easy to get distracted, so do your best to remove potential distractions. Start by decluttering the space so you have a clear spot to study. Then, turn off your TV and silence your phone so you won't be tempted by them. If you're not using your computer to study, turn it off, as well.[4]
- If you use your computer to study or feel tempted by your phone, use apps and websites that temporarily block your access to social media. For example, try Offtime, BreakFree, Flipd, Moment, or AppDetox.[5] This way you won't be tempted to give into distraction while you're studying.
- Don't try to cram at the last minute. You're probably super busy, so you may feel like you don't have time to study. However, waiting until the night before your test will set you up for failure. It's really hard to memorize a lot of information in a short period of time, so study a little each day over the week before the test so you have time to learn the material.[6]
- You probably know people who brag about cramming for tests, but don't take their word for it. Just do what's best for you.
[Edit]Reviewing Your Coursework - Examine the review sheet if your teacher provided one. A review sheet will typically cover all of the information that'll be on the test, so use it to your advantage. Go over the sheet to see what material you need to learn. Reference your review sheet before each study session to check your progress.[7]
- If your teacher provides a list of terms or information you need to memorize, use the review sheet to create flash cards.
- Your review sheet might include example test questions. If so, use your text and notes to answer the questions.
- Read important texts aloud to help you remember them. Reading aloud may help deepen your understanding of the text. Go back over your text to review areas you highlighted in your first reading or passages you didn't understand. Read these parts of the text aloud to help you process them.[8]
- Do this while you're studying at home or somewhere you can be alone.
- If you have a study group, you could all take turns reading the passages aloud.
- Summarize your readings to help you identify the main concepts. Chances are, your test will cover the key concepts you learned about a topic. Fortunately, writing summaries helps you find these key concepts so you know what to study. After you read a section of text, summarize it in your own words in your notes.[9]
- You might write something like, "Each governmental body has separate powers, and they can all check each others' powers. This allows for checks and balances."
- Expand on your notes and past assignments to create a study guide. Create a personalized study guide early in the week so you can use it during later study sessions. Start by rewriting your notes. As you do this, expand on them and fill in any gaps using your text and online resources, if you need them. Then, add questions and answers from your review sheet and past class assignments.[10]
- Type up your study guide if that's easier for you. You might also try handwriting the study guide with different colored pens.
- You could also get questions from your textbook. Often, there are questions at the end of a reading or chapter.
- Make flashcards to help you memorize information. Flashcards are super helpful for studying things like vocabulary, facts, and processes. Create your own flashcards using index cards or cut squares of paper. Write a term, question, or date on 1 side, then write the answer on the other. You can also print out pre-made flashcards from online.[11]
- Carry your flashcards with you during the week before the test. This way you can pull them out and shuffle through them when you have a few spare moments.
- You can find pre-made flashcards on the website Quizlet.
[Edit]Checking Your Knowledge - Do a practice test a few days before the exam to check your progress. Taking practice tests helps you check your mastery of the content and identify areas you still need to study. Treat your practice test like the real thing. Time yourself, rely only on your own knowledge, and do your best. After you grade the practice test, spend extra time studying material you struggled with.[12]
- Use your past quizzes and assignments to create your own practice test.
- If your instructor has released past copies of the test, use them as practice tests.
- You can also look up the topic online with the words "practice test" to get a sample exam.
- Ask someone to quiz you over the material to test your knowledge. Sometimes it's helpful to have someone else check your understanding of the content. Give your review sheet, study guide, and flashcards to a friend or family member. Have them randomly ask you questions about the material, then do your best to answer them.[13]
- If you get an answer wrong, write down the question so you can go back over the material again before the test.
- Start a study group so you can learn from each other. Studying with friends can be both fun and beneficial. Invite your friends to a group study session at the library, a coffee shop, or your home. Share your notes and try to learn from each other.[14]
- You might plan to meet once or twice during the week before the test. For example, you might schedule a group study session the Saturday before the test.
- Take turns teaching each other the material. This will deepen everyone's understanding of the course work.
- Go over each person's notes to see if there are things that some of you missed. This can provide a more in-depth review of class discussions.
- Review online tutorials if you're struggling with the material. Don't worry if you're having trouble understanding your course material because you still have time to learn it. Take advantage of academic resources online. Watch video tutorials and read free study guides to help increase your knowledge.[15]
- Try the Khan Academy for free tutorials. You can also check YouTube and sites like Sparknotes.
- If your school offers free tutoring, attend the sessions offered during the week before your test to get help with the material.
[Edit]Making Studying More Fun - Take a 10 to 15 minute break every hour so you don't get mental fatigue. You probably want to maximize your study time, so you may feel guilty about taking breaks. However, breaks will actually help you stay more focused during your study sessions. Plan to take at least a 10-minute break each hour you study.[16]
- For example, you might study for 45 minutes, then take a 15-minute break. Come back and study for another 45 minutes.
- Similarly, you might study for 30 minutes, take a 10-minute break, and then study for another 30 minutes.
- Be active during your study breaks to boost your energy. Get up and move around during your study breaks. Even a short burst of exercise can get your blood pumping, which can help you focus better. Try going for a short walk, dancing to your favorite songs, or doing calisthenics.[17]
- For instance, you might do some jumping jacks, push ups, and squats.
- If you have a dog, consider taking it for a walk.
- Create a short 10-to-15 minute playlist of upbeat songs if you want to dance.
- Snack on healthy foods to help you stay focused. Eating snacks while you study can help you enjoy your study sessions more. However, pick the right snacks so your brain is performing at its best. Here are some great options for study snacks:[18]
- Fruit, like apple slices, grapes, or orange slices
- Nuts
- Popcorn
- Greek yogurt
- Veggies and dip, like carrots and hummus or broccoli and ranch dressing
- Listen to music so studying is more fun. Studying can feel like a chore, but listening to music may help. Music can relax you and might help you enjoy studying, at least a little bit. In general, listening to instrumental, classical, or music with nature sounds is best while studying. However, it's okay to listen to whatever music helps you concentrate.[19]
- Create a playlist for your study sessions with songs that inspire you.
- Songs with lyrics can be distracting. If this is a problem for you, look for instrumental songs in your favorite genre. You can easily find pop, rock, hip hop, and experimental songs that don't have lyrics.
- Spread out your study sessions so you can do a little bit at a time. This can help you manage stress before test day.
- Talk to your teacher if you're having trouble understanding the material. They may offer to tutor you before or after school.
- Studying with a friend might make it more fun! Just make sure your study group stays on task.
[Edit]Warnings - Don't wait until the night before a test to start studying. You likely won't be able to retain much of what you study, and you'll probably stress yourself out. Instead, study a little at a time over the entire week before your test.
- Distractions can quickly derail your studies. Avoid the temptation to turn on the TV, check your phone, or play video games during your breaks and especially while you're studying.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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