Building healthy New Year habits with your students

Amy Malloy
Amy Malloy
Students sat outside on grass studying and smiling
Okuma zamanı: 3 minutes

Balancing mindfulness and planning ahead

Here we find ourselves already in a new year. I wonder if, like me, many of you might be wondering how that has happened. January is a time of year traditionally associated with analyzing the past and making resolutions for the future.

In the classroom this might also involve looking forward to assessments and exams at the end of the school year. Maybe you’ve made New Year’s resolutions that have already fallen by the wayside.

The focus of this blog is learning how to stay in the present moment. So let's take a practical look at how to manage this time of year with your students and with ourselves as teachers (and humans), while also effectively planning ahead for the future.

Building healthy New Year habits with your students
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1. Mindfulness of daily habits

Mindfulness can be a broader concept than just focusing on the breath. We can also extend awareness to our daily habits and look at what is making us feel good and what is draining us. This helps us ensure our daily routine is actively supporting our mental health.

Here’s what you can do to help your students be more mindful of their daily habits.

  1. Invite your students to make two lists: one list of everything they do every day and another list of things that make them feel happy or relaxed. This can be a nice activity to try in English if you’d like to work on daily routine vocabulary and likes/dislikes.
  2. Ask them to see how many of the activities they named in their happy lists are also on their everyday lists.
  3. Then ask them to see if they can find a time in their schedules to include one of their happy list activities on a regular basis. For example, they could add listening to their favourite song on their way to school to their everyday list.

This activity encourages children to be more understanding of what makes them feel happy or less happy on a daily basis. In this way, we gently teach them to be more aware of their emotions and how to take an active role in supporting their own mental health and self-care. Ultimately, we teach them that the choices we make day-to-day are as important as a resolution for the rest of the year.

As they learn more mindfulness activities in school, these might even start to appear on their everyday lists too. This will protect their minds against everyday stress and assessment pressure.

2. Planting an intention seed

New Year’s resolutions seem to play a large role in society, and it is interesting to notice how guilty we feel if we don’t stick to them.

We traditionally make resolutions at the start of a new year, but this is completely arbitrary - and it hasn’t always been this way. In fact, the concept of setting an intention for the new year dates back to at least 4000BC. Back then, these resolutions were traditionally made in March, . But when Julius Caesar made the Roman calendar, he decided that each year would begin in January.

The Romans felt it was more appropriate because the Roman god Janus represented new beginnings, endings, gateways and transitions. It’s strange to think this ancient decision now affects how we run and organize our lives and our personal energy all over the world.

January is actually a time when nature is still in hibernation, with trees bare and seeds still under the ground (in the Northern Hemisphere, at least). This can make it feel difficult to commit to fresh starts and, for some, feel overwhelming to look ahead.

So instead of resolutions, try inviting your students to simply set an intention of what they’d like to feel or achieve over the course of the year. And rather than pushing for it or expecting it to happen straight away, invite them to treat it like a seed in a pot of soil which they are watering each day with one little step at a time.

This might be a little bit of revision for a test every day, for example, or tidying their room once a week so it feels nice to play and do homework in.

3. Mindful walking

A lovely way to get your students to connect with nature’s calendar is to take them outside for a mindfulness walk. You could link it in with a class plan to introduce nature or town vocabulary, or organize it during lunch or break time for multiple classes together.

  1. Take students outside*. Invite them to stand quietly looking at the ground.
  2. Invite them to notice the contact of their feet with the ground. Tell them to start walking slowly, noticing the movement of each foot as it leaves and then meets the ground again.
  3. Once they are in a gentle walking rhythm, invite them to start looking around them, noticing the world around them. They should keep a gentle focus on the rhythm of their feet moving along the floor.
  4. Once back in the classroom, invite them to spend five minutes writing down or talking about what they noticed on their walk (in English)

*If outside simply isn’t an option for your school, you can try a mindful walk through the corridors.

This can be a really pleasant way to encourage students (and yourself) to notice what is going on around them in nature and to step outside of the timetable set for them as part of the school system. It helps their focus and perspective, reducing stress and reminding them how far they have progressed.

Staying present and planning ahead

I often have mindfulness students asking me how they can stay present while also effectively planning ahead. Hopefully, these three simple ideas demonstrate how we can actively use our focus on the present moment to improve and pace our future planning for exams and deadlines.

By trusting in the process of calmly planting little seeds of intention and taking little steps to grow them, we can achieve just as much, if not more, than thinking six months into the future and panicking that we haven’t yet achieved what we want to have done by then. Good luck.

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    Almost everyone has studied for a test at some point in their life. Have you ever studied a lot for a test and still not received a great grade? Probably so. This is because not all study methods are created equal. Just because you’ve ‘studied’ doesn’t necessarily mean that the material has stuck in your brain.

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    In short, active recall is the process of pulling information from your brain without prompts. The idea is that when you force yourself to remember something, you memorize it much faster than you would by only reading material or passively studying.

    When you’re taking a test and you’re not sure about an answer, you search your brain for the answer; that’s active recall. The action of trying to remember is what essentially crystallizes the information in your head for the long term. Multiple study methods use active recall or the action of searching your brain for an answer.

    Active recall forces you to pull information from your mind. It’s not just for doing well on tests but also for long-term retention.

    Active recall is praised for its effectiveness, but it is also mentally taxing. Attempting to recall things that are not in the front of your mind is tiring, which is part of why some opt out of using it.

    Dr. Cal Newport, author of Deep Work, says:

    “It’s almost like you have a pseudo-photographic memory when you study this way.”

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    Most people are taught to study, but less about how to study. People end up using passive study techniques, like rereading material or rewatching lectures. Although not particularly effective, studies show that reading and rereading notes remains university students’ most common study method. (Dunlosky, 2013).

    These methods might feel like effective studying but aren’t really helping much. Yes, passive study methods such as reading, highlighting, or watching can help, but can also give you a false sense of understanding.

    With these methods, when the time comes to retrieve the information, you struggle to recall it because it is not in your long-term memory.

    The first step to becoming excellent at studying is understanding how important active study methods are, such as flashcards, practice testing, or practice teaching – all methods that use active recall.

    Spaced repetition

    If you’re researching study methods, you’ve probably encountered the term spaced repetition. This technique can be incorporated into active recall study methods, primarily flashcards.

    Spaced repetition involves reviewing information at increasingly longer intervals in order to improve long-term memory. You are using this technique when you learn something, so review it a day later, then a week later and then a month later. It helps fight your brain’s natural process of forgetting things.

    Combining spaced repetition with active recall is always a recipe for successful study.

    So, what methods can you use to employ active recall in your study sessions?

    Summarize what you know

    The simplest way to practice active recall is to try to remember the material actively. To do this, read or reread some material, then take some time away—take a walk, snack break, or whatever you like to do to take a break.

    During this break, try to replicate in your mind as much about the topic from scratch as if you had to teach about it. Don’t be discouraged if you have trouble remembering; part of the learning process is forgetting material and then remembering it.

    When using this for language acquisition, make up relevant sentences and translate them into your target language. What type of vocabulary were you learning? What grammatical structures were new to you?

    Take a mental note of which elements you were able to remember and which ones gave you trouble.

    When finished, go back to the material and review. Were you able to remember things? Whether you could or not, you’ve helped yourself. Your attempt to remember is you practicing active recall.

    When you do successfully remember something, you’ll realize that it is locked in your long-term memory. This method is as simple as it is productive.

    Teach a friend

    Similar to mental summarizing, after studying, find a friend and do your best to explain the topic to them. Language learning could involve explaining how a new grammar pattern works in your target language or taking sentences and phrases and translating them to a friend.

    As a teacher, your best lessons are the ones where you know the material inside and out. If you can effectively explain and teach someone about your target language, you are that much closer to mastering the information yourself.

    Flashcards

    Flashcards, especially when combined with spaced repetition, are the king of study methods for language acquisition.

    Between all that they can be used for, they are especially good for language learning, no matter what part of the language you’re studying. This is one of the best ways to learn sentence structure that does not mirror your native tongue, conjugations for speedy use and general vocabulary.

    I have found that using a spaced repetition-based flashcard program is the best way to study a language. This way, you don’t have to schedule a bunch of paper flashcards manually.

    Among the most popular programs for language learners is Anki. Anki is a spaced repetition flashcard program. With it, you create your cards and the program schedules them at increasingly longer intervals. It is also used widely among students studying for large tests, like medical and law exams.

    To make the best flashcards, make them yourself. Downloading a big set of flashcards for your target language is tempting but not particularly helpful. Instead, after each study session, make a few flashcards yourself covering the new vocabulary/grammar you’ve just learned about.

    One more thing: do not use multiple-choice answers for your cards. Active recall happens when you produce information without prompts or assistance.

    Personally, I use flashcards every day to learn Spanish through . This program has a learning curve, but the payoff makes it worth it.

    Test yourself

    The goal of studying for a test is to be able to answer questions about a topic or, even better, know the material for real-world application. As stated earlier, active recall happens during testing, so why not use this form of active recall before testing?

    Use your materials to make a mock exam in this method, then take it. Through actively remembering to answer each question, the ones you get right will stick in your brain. Review the questions that you couldn’t remember and retake the test focusing on them.

    While not particularly complicated, these tips and methods’ effectiveness comes from their use of active recall. As you forget information and pull it from the depths of your memory, you solidify it for yourself.

    Forgetting plays an important role in learning something for long-term memory.

    Now, get to studying; how are you going to use the power of active recall in your routine?

    References

    Dunlosky, J. "Improving Students’ Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology." Association for Psychological Science, 2013, 1-6