Mindfulness for teachers: managing expectations over the holidays

Amy Malloy
Amy Malloy
A teacher holding books in a classroom

Mindfulness and your routine

In the run-up to the holidays, it is common to feel like your routine has completely broken down, especially when you’re not giving classes or working at school. The holidays also often bring with them lots of people, family, and excitement. That sometimes means we also experience fluctuating emotions, stress and the feeling that everything should be perfect.

On top of this, shops and social media are filled with advertising – and there’s definitely more ‘stuff’ to buy. In addition, we can see messages telling us we need to feel ‘merry’ and ‘bright’ wherever we look. Even the popular greeting, ‘Merry Christmas’, can sometimes feel less of a greeting and more of an instruction.

Sometimes it feels like the people around us expect us to always feel happy and joyful over the holiday season. This is fine if we do feel merry, but we will always have ups and downs. If you don’t feel happy, for whatever reason, it can feel even harder than it might at times where there is less expectation all around us.

Overcoming the challenge

Finding a way to introduce mindfulness into the holiday season can be a wonderful way for us to understand our emotions at this time of year. It will help you think about your expectations and let you find a moment to pause to accept whatever the reality actually is.

Here are some quick and easy ways to find some ‘you’ time and keep checking in with how you’re feeling. These are also tips you can try with children in the classroom and for yourself at home to keep yourself on track.

3-minute body scan

Find a quiet moment. This may be in the few minutes after you wake up or go to bed, during break time, or even at the start of a lesson.

  • Notice the contact of your feet with the floor. Notice the sounds around you in the room.
  • Take three deep breaths and notice how they feel.
  • Scan down the body in your mind from the top of your head all the way down to your toes. Observe what you notice about your body with an air of curiosity – look for any tension, discomfort or comfort. Also, notice if there are any expectations you have of that day or moment. See if you can simply notice them and set them aside. This curiosity helps us stay detached from what we notice so we can just observe.
  • Take three more deep breaths, and carry on.

2-minute notebook

Writing something down can be a wonderfully mindful exercise. Have a stack of post-its or a little notebook on your desk or bedside table. You could encourage your students to do the same.

1. Pick a point in your day. It could be at the start of each day, the start of each lesson, or just before bed. Each day, at that time, take a moment to write down three:

  • good things that have happened in your day
  • things that felt challenging
  • things you feel grateful and thankful for.

2. Review your notes every now and again during the holiday period. This will give you a sense of your shifts of mood and energy that might have occurred.

Noticing something you feel grateful for has been shown to .

1-minute cupboard pause

When things feel over-stimulating, find a quiet space just for a minute. Even if it’s in a cupboard!

STOP: notice the contact of your feet with the floor.
BREATHE: take ten deep breaths, breathing in for a count of four and out for a count of six.
WATCH: watch each breath coming and going from the nose or chest or belly. Observe what your thoughts and feelings are doing. Allow them to sit without needing to respond.

Then head back into the area you were in.

I hope these tips help you to navigate the festive season without expectation and with curiosity for what each moment holds along the way.

Remember that the holiday days you celebrate are really just normal days. It’s simply that expectations have changed, and what’s more, everyone’s expectations will be different.

Simply taking time to notice this can make a massive difference to the pressure we put on ourselves. Releasing this pressure can even lead to more enjoyment overall – so why don’t you try it and see?

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    Overcoming language learning plateaus: Strategies and solutions

    By Charlotte Guest

    Reading time: 6.5 minutes

    Are you stumped by stubborn language learning barriers or plateaus? Everyone has those moments when it feels like they're not making any progress or are completely stuck in their studies. Let's dive into some of these challenges and explore ways to overcome them.

    Common language learning hurdles

    Plateaus in language learning often occur after initial periods of rapid progress and can be attributed to various reasons. For one, learners may have reached a comfort zone where basic communication is possible, reducing the urgency to improve further. Additionally, the complexity of advanced language structures can be overwhelming, leading to a stagnation in learning.

    The lack of measurable progress can also be demotivating, causing learners to lose interest and reduce their efforts. Moreover, insufficient exposure to the language in a natural setting can limit the ability to practice and reinforce new skills. To overcome these plateaus, it's crucial to set new goals, seek out challenging and immersive experiences, and employ diverse language learning resources and strategies that keep the language learning process engaging and dynamic.

    How can I overcome my language learning slump?

    Hitting a language learning plateau is like running into an invisible wall — your progress seems to halt and the motivation to push forward begins to wane. Here are some ways to overcome this common obstacle and get back on the road to fluency:

    • Reassess your goals: Take a step back and reassess your language learning objectives. Are they still relevant and challenging enough? Setting new, clear and achievable goals can provide a renewed sense of direction and purpose.
    • Change your routine: If your current study routine feels monotonous, shake things up. Try new learning materials, switch to a different language learning app, or alter the time of day you study. A fresh approach can reignite your interest.
    • Incorporate the language into daily life: Find ways to make the language a natural part of your day. Label objects around your home, think or speak to yourself in the language, or change the language settings on your phone and social media.
    • Seek out real conversations: Engaging in conversations with native speakers can provide a reality check on your progress and expose you to the natural flow of the language.

    Techniques to help motivate your language learning

    One effective technique to break through a language learning plateau is the use of . We've spoken about SRS before in our blog post'Ìýlanguage learning techniques for beginners,' but be assured it is an incredibly useful technique that can't be recommended enough, especially for keeping out of a slump. This cognitive science technique involves reviewing information at increasing intervals to exploit the psychological spacing effect. As you learn new vocabulary, words or grammar rules, an SRS schedules these items for review at optimal times before you're likely to forget them.

    Here's how you can implement SRS into your language learning vocabulary practice routine:

    • Start with a flashcard app: Use an app like , which is designed with SRS algorithms to help you review vocabulary and phrases at strategic intervals.

    • Create personalized content: Make your own flashcards with sentences and vocabulary that are relevant to your life. This personal connection can make the material more memorable.

    • Gradual difficulty increase: As you become more familiar with the content, increase the complexity of your flashcards. Add phrases or idioms instead of single words to challenge your comprehension.

    • Regular reviews: Be consistent with your reviews, even if it's just a few minutes each day. This regular exposure reinforces your memory and helps solidify the language in your mind.

    • Adjust according to performance: If you find certain items difficult to remember, adjust the intervals to review them more frequently. Conversely, items that you find easy can be reviewed less often.

    By incorporating SRS into your study routine, you can ensure a steady progression in your language learning journey, even when you hit a plateau. This method not only helps in retaining information but also in moving from passive recognition and pronunciation to active recall, a key step in achieving fluency.

    Boosting confidence and motivation in language learning

    Mastering vocabulary and grammar is crucial, yet overcoming the inevitable learning slumps and plateaus is equally vital to your language learning process. Motivation is a critical factor that can drive you past these plateaus, enhancing your learning journey and helping you reach your language learning aspirations. Regular speaking practice not only maintains motivation but also improves overall speaking and listening skills. These are often the first to suffer during a slump, thereby contributing to a resurgence in language skills.

    A strong correlation exists between self-confidence, motivation and language learning. Here are some key points to consider:

    • Self-confidence has been found to be associated with English achievement, speaking ability and self-efficacy.

    • High motivation in self-confident language learners also leads to purposefulness in language learning.

    • This purposefulness can result in better communication with native speakers.

    Embracing mistakes as learning opportunities

    Do you fear making mistakes when you're learning a new language? Sometimes, the fear can be its own obstacle to your learning. By embracing mistakes as learning opportunities, you can enhance your language skills by identifying areas that need improvement and boost your confidence through developing resilience against the fear of making errors.Ìý

    Overcome the worry of language errors, avoid the trap of measuring yourself against others and engage in positive self-dialogue in the language you're learning to make slip-ups feel like a normal part of the learning curve. Tackling this apprehension is a pivotal stride on the path to language mastery.

    Recognizing when to take a break from language learning

    Sometimes, despite our best intentions, life throws us curveballs that can disrupt our study routines and make it hard to concentrate on language learning. Whether it's a demanding job, family responsibilities, health issues, or simply the need for a mental break, it's important to recognize when to step back and recharge.

    Taking a break can be beneficial for your language learning process. It allows your brain to rest and process the information it has absorbed. This can lead to better retention and a refreshed perspective when you return to your studies. It's crucial to listen to your body and mind and not to view breaks as setbacks but as a necessary part of a sustainable learning journey.

    Remember, it's about balance. While consistency is key to language acquisition, overworking yourself can lead to burnout. A well-timed break can reignite your passion for the language and enhance your ability to focus. So, when life gets in the way, don't be too hard on yourself. Embrace the pause, take care of what's important and know that the language will be there when you're ready to return.

    How can I keep my concentration while studying a language?

    Quite often, when you meet obstacles, you might get frustrated and your concentration suffers. Maintaining concentration while studying a foreign language can be challenging but is critical for effective learning. Here are some strategies to help you stay focused:

    • Create a distraction-free environment: Find a quiet space where interruptions are minimal. Turn off notifications on your devices and consider using apps that block distracting websites during your study time.

    • Set specific study times: Schedule dedicated time slots for language study. Having a routine can help your mind get into the habit of focusing during these periods.

    • Break down study sessions: Instead of long, drawn-out study sessions, break your learning into shorter, more manageable segments. This technique, known as the Pomodoro Technique, involves studying for 25 minutes and then taking a 5-minute break.

    • Stay hydrated and well-rested: Drink plenty of water and ensure you're well-rested. Your cognitive functions, including concentration, are significantly better when you're hydrated and have had enough sleep.

    How can I fit studying a language into my very busy routine?

    Fitting language study into a hectic schedule can seem daunting, but it's entirely possible with some clever time management and the right strategies. Here are some tips to help you weave language learning into your busy life:

    • Utilize microlearning: Break your study into bite-sized chunks. Even 5 to 10 minutes of focused study can be effective, especially when done consistently.

    • Use technology: Use language learning apps that allow you to study on the go, like during your commute or while waiting in line.

    • Combine activities: Listen to language podcasts or audio lessons while exercising or doing household chores.

    • Stay organized: Plan your week in advance and identify pockets of time that can be dedicated to language learning.

    • Prioritize learning: Make language study a non-negotiable part of your day, similar to how you would prioritize eating or sleeping.

    • Seek out passive learning opportunities: Surround yourself with the language by changing the language settings on your devices or watching shows in the target language with subtitles.

    Remember, consistency is more important than the length of your study sessions. Integrating language learning into your daily routine allows you to progress without overwhelming your schedule.

    Summary

    Overcoming plateaus is crucial for progressing in fluency and keeping motivation high. Re-evaluating goals, diversifying study routines, integrating the language into everyday life, and engaging in conversations with native speakers are all effective strategies for pushing past these stagnant periods. Employing techniques like Spaced Repetition Systems (SRS) can greatly enhance vocabulary retention and be an aid in overcoming learning obstacles.

    Building confidence and staying motivated are pivotal for success in language learning, with self-confidence having a strong correlation to language proficiency. Viewing mistakes as chances for growth fosters continuous improvement and builds resilience. It's also important to acknowledge when a break is needed, as it can actually improve retention and provide a fresh outlook when studies resume. A balanced approach to language learning that includes regular practice and the ability to adjust to life's interruptions is advocated for sustained achievement and pleasure in learning a new language.

    For more tips and guidance, check out our blog where we cover a variety of topics, including posts that offer language hints and tips.

  • Woman sat at a desk with a laptop, tablet and open notepads studying

    6 language learning techniques for beginners

    By Charlotte Guest

    Reading time: 4 minutes

    So you’ve just started to learn a new language (or just set up a resolution to learn one), you're not alone; every day there are embracing the challenge of mastering a language. It can be tricky to know where to start, and sometimes the biggest learning hurdle.

    No matter what language you're trying out (and whatever your native language), there are always solid methods to help start your journey off and help reach your language learning goals. Here are some suggestions to help you get started.

    Chunking technique

    Rather than attempting to memorize lengthy lists of words, it's more effective to break them down into smaller, more manageable chunks. You can group the words by themes or categories, such as food, colors or daily activities. Additionally, you can use mnemonic devices or create associations to help you remember them more efficiently.

    For example, if you're trying to learn colors, you could use the acronym "ROYGBIV" and make a phrase out of that, like ‘Richard of York gave battle in vain’ to remember the colors of the rainbow: red, orange, yellow, green, blue, indigo and violet. ÌýYou can make whatever acronyms or phrases are easiest for you to remember.

    This technique can also be used to remember rules or concepts. By associating them with memorable phrases, images or stories, they become easier to recall and apply in practical situations.

    Spaced Repetition System (SRS)

    Use spaced repetition systems like Anki or Quizlet to create flashcards for vocabulary. These systems use algorithms that show flashcards at intervals based on your familiarity with the words. Review flashcards regularly, focusing more on unfamiliar words to reinforce memory retention.

    To create effective flashcards, it is important to focus on quality over quantity. Instead of trying to memorize large amounts of words at once, start with a smaller set of words and gradually add more as you become more comfortable. When creating your flashcards, include both the word and its definition. You can also include example sentences or images to help you remember the word more easily.

    The more you practice something regularly the more likely it is to stick in your . You’ll be surprised how much you can retain over time with this technique that’s based on science.

    Pomodoro Technique

    A classic but essential technique. Divide your study time into short, focused intervals using the Pomodoro Technique. Set a timer for 25 minutes of concentrated language practice, followed by a 5-minute break. Repeat this cycle and take a longer break after every 4 cycles (2 hours).

    This method boosts productivity and maintains focus during study sessions. It is great for those days when your attention span isn’t as sharp as usual. Find an online Pomodoro .

    Visual learning aids

    If you are feeling overwhelmed by the amount of information you are trying to learn, creating visual aids such as mind maps and infographics can be a helpful way to simplify complex concepts and make them easier to understand.

    For example, when studying a new language, you may find it helpful to create a mind map that breaks down the different grammar rules, verb conjugations and key phrases you need to know. This can help you see how all of the different elements fit together and make it easier to remember them when you need to use them. It can be a great way to also notice patterns, which can be helpful for understanding a concept or language rule.

    Vocabulary notebook

    Designate a notebook or use digital tools to create aÌývocabulary repository. Divide it into sections based on themes. For example, you could have a section for business vocabulary, another for scientific terms, and so on. This will help you to organize your learning and make it easier to find and review specific words and phrases.

    As you come across new words, be sure to add them to your vocabulary repository right away. Include the word, its definition and an example sentence to provide context. You can also add images or audio recordings to help reinforce your understanding of the word.

    The great thing about designing your own book is that you can present it however you want and in whatever way works best for you. Some people find the act of writing their learnings useful to remember what they’ve learned.

    Regularly reviewing your vocabulary repository will help you retain the words you have learned and expand your knowledge over time. So make sure to set aside some time each week to review your vocabulary and add new words as you come across them.

    Listen and repeat

    Find beginner-friendly podcasts, , TV shows or audio dialogues in the target language. Listen attentively and pause at intervals to repeat what you've heard. Focus on mimicking the speaker's pronunciation and rhythm. This technique aids in comprehension and speaking fluency.

    There are many free resources available online that can help you with this type of listening practice. YouTube is a great place to start, as there are many beginner-friendly clips available in a wide variety of languages; for example, if you're learning Spanish, there are plenty of podcasts available online and on Spotify.

    These specific language learning methods, when incorporated into your language study routine, can significantly help aid your progress as a beginner and keep you on track. Experiment with different methods to find what works best for your learning style and stick to it.

    Don't forget to try out different language learning strategies, even the ones that may seem weird or unusual. You might be surprised at what you find works well in improving your language skills.

    If you're trying to learn English, make sure to read our blog post 6 easy ways to learn English or 3 ways to learn new English words.

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    The impact of AI on language learning

    By Charlotte Guest

    Recently, Artificial Intelligence (AI) has shown itself to be a useful and breakthrough tool for many things, including language learning. Educators, learners and businesses are constantly seeking effective methods to impart language skills and AI-powered solutions have proved to be invaluable assets in this regard.

    The impact of AI on language learning is multifaceted, presenting opportunities as well as challenges for educators, learners and corporate entities. According to a , many institutions say that AI will be instrumental to improving their competitiveness, funding, and innovation.

    It is a widely discussed topic nowadays. While it has its advantages, there are also some drawbacks to consider.