Monday, September 12, 2016
Thursday, September 1, 2016
"A Brief Social-Belonging Intervention Improves Academic and Health Outcomes of Minority Students" Say Researchers Walton and Cohen
Big hat tip to Professor Rodney Fong at the University of San Francisco School of Law for his alert to this research article!
It's not too late to make a difference…a real difference…a measurable difference…to improve academic performance and health outcomes for minority students, as demonstrated by the published research findings of Dr. Gregory M. Walton and Dr. Geoffrey L. Cohen at Stanford University in their article "A Brief Social-Belonging Intervention Improves Academic and Health Outcomes of Minority Students."
Here's the scoop:
The researchers surmised that a brief intervention in the first week of undergraduate studies - to directly tackle the issue of belonging in college - might make a measurable impact with respect to academic performance and health outcomes for African-American students. As background, previous research had suggested that a lack of a sense of belonging was particularly detrimental for success in collegiate studies. In its most basic form, the intervention was threefold.
First, the university shared survey results with research participating students, substanting that most college students "had worried about whether they belonged in college during the difficult first year but [they] grew confident in their belonging with time."
Second, the participating students were encouraged to internalize the survey messages by writing an essay to describe "how their own experiences in college [in the first week] echoed the experiences summarized in the survey."
Third, the participating students created videos of their written essays for the express purpose of sharing their feelings with future generations of incoming students, so that participating students would not feel like they were stigmatized by the intervention (but rather that they were beneficially involved in making the collegiate world better for future generations of incoming students).
According to the researchers, surveys in the week following the intervention suggested that participating students sensed that the intervention buttressed their abilities to overcome adversities and enhanced their achievement of a sense of belonging. And, the impact was long-lasting, even when participating students couldn't recall much at all about the intervention.
The researches then used the statistical method of multiple regression to control for various other possible influences and to test for the impact of race. As revealed in the research article, the intervention was particularly beneficial for African-American students in terms of both improvements in GPA and improvements in well-being. In short, a brief intervention led to demonstrable benefits.
That brings us back to us ASPers!
With the start of the school year for ASPers, we have a wonderful opportunity to engage in meaningful interventions...by sharing the great news about social belonging. But, there's more involved than just sharing the news. Based on the research findings, to make a real difference for our students, our students must not see themselves - in the words of the Stanford researchers - as just "beneficiaries" of the intervention...but rather as "benefactors" of the intervention.
In short, our entering students must be empowered with tools to share with future generations what they learned about adversity, belonging, and overcoming…and how to thrive in law school.
Wow! What a spectacular opportunity…and a challenge…for all of us! (Scott Johns).
P.S. Here's the abstract to provide you with a precise overview of the research findings: "A brief intervention aimed at buttressing college freshmen’s sense of social belonging in school was tested in a randomized controlled trial (N = 92), and its academic and health-related consequences over 3 years are reported. The intervention aimed to lessen psychological perceptions of threat on campus by framing social adversity as common and transient. It used subtle attitude-change strategies to lead participants to self-generate the intervention message. The intervention was expected to be particularly beneficial to African-American students (N = 49), a stereotyped and socially marginalized group in academics, and less so to European-American students (N = 43). Consistent with these expectations, over the 3-year observation period the intervention raised African Americans’ grade-point average (GPA) relative to multiple control groups and halved the minority achievement gap. This performance boost was mediated by the effect of the intervention on subjective construal: It prevented students from seeing adversity on campus as an indictment of their belonging. Additionally, the intervention improved African Americans’ self-reported health and well-being and reduced their reported number of doctor visits 3 years postintervention. Senior-year surveys indicated no awareness among participants of the intervention’s impact. The results suggest that social belonging is a psychological lever where targeted intervention can have broad consequences that lessen inequalities in achievement and health." Gregory M. Walton, et al, Science Magazine, 18 Mar 2011: Vol. 331, Issue 6023, pp. 1447-1451
Monday, August 29, 2016
In The Chronicle of Higher Education, a recent article talked about a study that found cold-calling on undergraduate students increased the students' voluntary participation over the semester. The article referenced that like any other skill, students need practice - practice in the skill of class participation. The link to the article is here: Why Cold-Calling on Students Works. (Of course, the article also made a negative reference to the law school use of cold-calling and included a link to the well-known clip from Paperchase in which Kingsfield terrorizes Hart.)
For a more positive look at law school Socratic Method, see my post here: Turning the Socratic Method into a Positive Experience. (Amy Jarmon)
Thursday, August 25, 2016
Wow...For those of you as 1L students, perhaps you feel like I did when I started law school…alone.
But, here's some great news!
We are not alone; rather, we are "ALL"-alone!
You see, at least according to posters made by recent entering law school students, most of us feel out-of-place, a bit perplexed, unsure of ourselves, wondering how we will perhaps "fit" in, and, most of all, hoping that we can survive law school.
In my case, as a person that turned forty years old in my first year of law school, I was so scared. Downright frightened…and...intimated. But, as it turns out (and I didn't realize at the time), most of my entering colleagues (if not all) were feeling just like I did!
Don't believe me?
Well, here's a few posters with comments that some of recent entering law students - in the very first week - produced to depict what they were excited about in entering law school…and what they were concerned about in entering law school. Perhaps you'll find that you share some of the same excitements and concerns.
And, here's the key…Don't just focus on the negatives but also take time to reflect on the positives that you share with so many (if not all) of your law students. You see,most of us feel just like you do.
So, take time to encourage one another and share your own personal excitements and concerns. It's a bit scary at first, but, in the end, you'll be mighty happy that you did. And, good luck new 1L students. We wish you the best!
Saturday, August 20, 2016
All of us in ASP and bar prep face challenges: students with declining credentials, limited staff, budget woes, concerns over bar pass rates, students burdened by debt who juggle academics and work, and more aspects unique to our own positions or law schools. Many of us work hours far beyond a 40-hour week to get everything done to provide the best services to our students. A growing number of ASPers teach ASP or bar courses; some of us teach other law courses. We are active in our professional organizations and write in various formats. In short, it is easy to feel overworked long before the end of the academic year.
Instead of recharging our batteries and finding breathing space regularly, we tend to collapse in exhaustion whenever there is a break in the calendar: Thanksgiving, the few federal holidays we get on the actual dates, the university closure for the holiday period, a week or two vacation in the summer.
Good intentions to carve out space for projects and time for oneself are often quickly forgotten among the daily demands. So, before your calendar gets fully booked with student appointments, classes, meetings, and workshops, take the time to carve out blocks of time that you reserve on your calendar to help you stay excited about your work, to carve out professional development, and to recharge your batteries:
- Schedule one or more blocks for project time each week. These times will allow you to focus on revamping materials and planning new strategies or services. Look at last year's appointment calendar to figure out the best days and times to schedule these blocks - and then protect them.
- Find time at the beginning or end of each day to read the listserv items and blog postings for several sources in our field as well as other sources outside ASP - perhaps The Chronicle of Higher Education or one of the major newspapers that regularly covers legal education topics.
- Allocate time at least once a month for reading longer pieces in the field to stay updated. You want to read the latest books and articles by colleagues. Crossover materials from psychology, education, and other disciplines can broaden our perspectives.
- If you are trying to do scholarship and publish, set aside time on your calendar to focus on those tasks rather than try to grab time here and there. Have a mentor who will keep you accountable for discussing ideas, finishing research, and producing drafts for review.
- Weigh carefully each new commitment that you are asked to take on within your workload and other commitments. Can you realistically be on that new committee or spearhead that new effort? Some tasks are truly unavoidable. But we often have choices that can be made. In those cases of choice, learn to say "yes" selectively. Practice saying "no" or "later but not now."
- Find other ways to protect your time and space: check your emails at work only four times a day (or if you will have withdrawal, just on the hour); use your email functions to have alerts only for important emails (the Dean, your supervisor); unsubscribe from RSS feeds or library publication rotas that you no longer care about; turn off your cell phone every evening after a certain time and during portions of the weekend; stop checking emails constantly in the evenings and on weekends; make commitments with family and friends and keep them sacrosanct.
- Choose one or two weekends during the semester when you can take a three-day weekend. Block it off now and negotiate with your supervisor that you will be gone those days. If you will cave and be in the office unless you have out-of-town plans, then commit to plans now with your relatives, spouse, friends, long-lost cousins, or others who will hold you accountable to that time with them.
Best wishes to all of our colleagues for happy and productive new academic years. (Amy Jarmon)
Thursday, August 11, 2016
Stress. Oh my!
Just the thought of it hits me in the stomach. But, there's more than just stomach aches at stake.
According to law professor Debra Austin, Ph.D., excessive law school stress also harms the mind too. That's the bad news. But, here's the great news! In fact, it is really terrific news! And, it is news that we can all use…today!
But first, some background.
As the American Bar Association (ABA) reports with respect to Prof. Austin's research, in general stress weakens brain cognition. But, exercise (along with other pro-active measures) actually creates more brain cells…brain cells that we can all use (whether students or ASP'ers) to perform better and without debilitating stress: http://www.abajournal.com/news/article/stress_may_be_killing_law_students_brain_cells_law_prof_says
So, as many of us begin a new year of legal studies as students and ASP'ers, it's time to take charge over stress rather than having stress take charge over us. But how, you might ask?
Here's a list of three (3) possible "anti-stress"countermeasures straight out of the research from Prof. Austin:
- Be an exerciser…because neuroscience shows that exercise provides us with "cognitive restoration."
- Get slumber time…because sleep plays "the key role...in consolidating memories." So, sleep on your studies rather than staying up all night to study!
- Engage in contemplative practices…such as mindfulness, meditation, relaxation, and focusing on the positive in gratitude…because such practices increase "the gray matter in the thinking brain," improve "psychological functions such as attention, compassion, and empathy," and "decrease stress-related cortisol," among other positives.
For all the details, please see Prof. Austin's research article Killing Them Softly: Neuroscience Reveals How Brain Cells Die From Law School Stress and How Neural Self-Hacking Can Optimize Cognitive Performance, 59 Loyola L. Rev. 791 (2013), available at: http://papers.ssrn.com/sol3/papers.cfm?abstract_id=2227155
To sum up, learning - real learning - means that we all must take time…counter-intuitively...away from learning…so that we can really experience learning. So, be kind to yourself today...by resting and relaxing and exercising. You'll be mighty happy that you did! (Scott Johns).
Thursday, August 4, 2016
"A great sports instructor or coach builds us up, but also teaches us important lessons of emotional management, such as confidence, perseverance, resilience and how to conquer fear and anxiety. Many times, these lessons have a permanent impact on our mind-set and attitude well beyond the playing field." So says columnist Elizabeth Bernstein in her article: "A Coach's Influence Off the Field." http://www.wsj.com/articles/a-coachs-influence-off-the-field-1470073923?tesla=y
That got me thinking about life…my life as an Academic Support Professional. With the start of a new academic year upon us, perhaps this is an opportunity - as Goldie Pritchard puts it - to try something new. So, I've been thinking and reflecting about my life as an ASP-er, and, in particular, that I might focus on something new--serving as a coach to our law students.
You see, and this is where the rub is, the most significant teachers in my life have, well, not just been teachers. Rather, they've been more than teachers; they've been coaches. And, not just sport coaches. More like life coaches. Whether they were teaching political science or trying to help me throw a ball, they all left indelible imprints, imprints that made me a better person and that went well beyond the classroom (or the baseball field)...because they taught me lessons that were much bigger than just about political science or baseball.
Let me give you an example from political science. I once had a professor by the name of Sandel. No offense, but I can't recall the principles of Kant's categorical imperative or Hannah Arndt's political theories. But, I can vividly remember something much more important that I learned, in particular, to call people by their name…to invite students to comment and participate…to let people speak…by truly listening to them. Those were lessons well given.
Or, in another context regarding life's many daily struggles, as Bernstein sums up in her column, coaches teach us lessons that help us when the going gets tough, for example, in Bernstein's words, "...when I’m on deadline or giving a speech to an intimidating crowd: You need to arrest a negative thought immediately, in midair. Remind yourself that you are competent and know what you’re doing. Slow your breath." Let me be frank. Those are the lessons that got me through law school. And, I learned them through teachers that were, really, coaches.
Thus, as we begin to embark on a new academic season, perhaps I should focus more on coaching. After all, our work brings us in contact with people that are really struggling over learning to be learners in a new learning environment…an environment that we call law school...with people that need us to coach. So, what does a coach do? According to Bernstein, a coach says things that change our lives for the better…and for ever, such as:
“Great job in difficult circumstances.”
“You should be really proud of yourself.”
But, in my own words, a coach, first and foremost, listens and observes others. That I can do, if only, I'd stop talking so much! (Scott Johns)
Thursday, July 28, 2016
Part II: The “Now What” of the Bar Exam: The Waiting Period Begins – A Great Time to Thank Your Supporters!
As Goldie Pritchard pointed out in yesterday’s blog, it’s a great time for you - as this week’s bar takers - to reflect, appreciate, and take pride in your herculean work in accomplishing law school and tackling the bar exam. Let's be direct! Bravo! Magnificent! Heroic! Those are just some of the words that come to mind…words that you should be rightly speaking to yourself…because…they are true of you to the core!
But, for most of us right now, we just don’t quite feel super-human about the bar exam. Such accolades of self-talk are, frankly, just difficult to do. Rather, most of us just feel relief – plain and simple relief – that the bar exam is finally over and we have somehow survived.
That’s because very few of us, upon completion of the bar exam, feel like we have passed the bar exam. Most of us just don’t know. So now, the long “waiting” period begins with results not due out for most of us until mid to late fall.
So, here’s the conundrum about the “waiting” period. Lot’s of well-meaning people will tell you that you have nothing to worry about; that they are sure that you passed the bar exam; and that the bar exam wasn’t that hard…really. Really? Not that hard? Really? You know that I passed? Really? There’s nothing for me to worry about?
Let me give you a concrete real life example. Like you, I took the bar exam. And, like most of you, I had no idea at all whether I passed the bar exam. I was just so glad that it was finally over.
But all of my friends, my legal employer (a judge), my former law professors, and my family keep telling me that I had absolutely nothing to be worried about; that I passed the bar exam; that I worked hard; that they knew that I could do it.
But, they didn’t know something secret about my bar exam. They didn’t know about my lunch on the first day of the bar exam.
At the risk of revealing a closely held secret, my first day of the bar exam actually started out on the right foot, so to speak. I was on time for the exam. In fact, I got to the convention center early enough that I got a prime parking spot. Moreover, in preparation for my next big break (lunch), I had already cased out the nearest handy-dandy fast food restaurants for grabbing a quick bite to eat before the afternoon portion of the bar exam so that I would not miss the start of the afternoon session of the bar exam.
So, when lunch came, I was so excited to eat that I went straight to Burger King. I really wanted that “crown,” perhaps because I really didn’t understand many of the essay problems from the morning exam. But as I approached Burger King, the line was far out of the door. Impossibly out of the door. And, it didn’t get any better at McDonalds next door. I then faced the same conundrum at Wendy’s and then at Taco Bell.
Finally, I had to face up to cold hard facts. I could either eat lunch or I could take the afternoon portion of the bar exam. But, I couldn’t do both. The lines were just too long. So, I was about to give up - as I had exhausted all of the local fast food outlets surrounding the convention center - when I luckily caught a glimpse of a possible solution to both lunch and making it back to the bar exam in time for the afternoon session – a liquor store.
There was no line. Not a soul. I had the place to myself. So, I ran into the liquor store to grab my bar exam lunch: two Snicker’s bars. With plenty of time to now spare, I then leisurely made my way back to the bar exam on time for the start of the afternoon session.
But, here’s the rub. All of my friends and family members (and even the judge that I was clerking for throughout the late summer and early fall) were adamant that I had passed the bar exam. They just knew it! But, they didn’t know that I ate lunch at the liquor store.
So when in late October the bar results were publicly available on the Internet, I went to work for my judge wondering what the judge might do when the truth came out – that I didn’t pass the bar exam because I didn’t pack a lunch to eat at the bar exam. To be honest, I was completely stick to my stomach. But, I was stuck; I was at work and everyone believed in me. Then, later that morning while still at work computer, the results came out. My heart raced, but my name just didn’t seem to be listed at all. No Scott Johns. And then, I realized that my official attorney name begins with William. I was looking at the wrong section of the Johns and Johnsons. My name was there! I had passed! I never told the judge my secret about my “snicker bar” lunch. I was just plain relieved that the bar exam “wait” was finally over.
That’s the problem with all of the helpful advice from our friends, employers, law professors, and family members during this waiting period. For all of us (or at least most of us), there was something unusual that happened during our bar exam. It didn’t seem to go perfectly. Quite frankly, we just don’t know if we indeed passed the bar exam. So, here’s a suggestion for your time with your friends, employers, law professors, and family members.
First, just let them know how you are feeling. Be open and frank. Share your thoughts with them along with your hopes and fears. Second, give them a hearty thank you for all of their enriching support, encouragement, and steadfast faithfulness that they have shared with you as walked your way through law school and through this week’s bar exam. Perhaps send them a personal notecard. Or, make a quick phone call of thanks. Or send a snap chat of thankful appreciation.
Regardless of your particular method of communication, reach out to let them know out of the bottom of your heart that their support has been invaluable to you. That’s a great way to spend your time as you wait - over the course of the next several months - for the bar exam results. Finally, don’t give up your hopes and aspirations for your legal work. We need you, all of you, as officers of the court. And, don’t forget, as Goldie Pritchard mentioned in yesterday’s blog, to take time out today to “appreciate and enjoy your accomplishments” as law school graduates and bar exam takers! (Scott Johns).
Thursday, July 21, 2016
There's been a lot of talk about "growth mindset" and for good reasons.
As the author of Mindset: The New Psychology of Success Dr. Carol Dweck relates in a June 21, 2016 commentary on the website Education Week, "...my colleagues and I learned things we thought people needed to know. We found that students’ mindsets—how they perceive their abilities—played a key role in their motivation and achievement, and we found that if we changed students’ mindsets, we could boost their achievement. More precisely, students who believed their intelligence could be developed (a growth mindset) outperformed those who believed their intelligence was fixed (a fixed mindset)." http://www.edweek.org/ew/articles/2015/09/23/carol-dweck-revisits-the-growth-mindset.html
But, with the bar exam looming next week for many law school graduates, as the saying goes, "sometimes a picture is worth a thousand words" to hep you and your graduates "catch" hold of a growth mindset in the midst of bar exam stressors. So, at the risk of minimizing the science behind the growth mindset, here's a quick video clip that just might spark some positive vibes of optimism as you and your graduates focus on final tune-ups in preparation for the bar exam next week: http://www.values.com/inspirational-stories-tv-spots/99-the-greatest
In particular, just like the baseball player, we don't all have to be great hitters…or runners…or pitchers…to be successful on the bar exam. But, right now, most of us working through bar exam problems feel like we don't even know enough to play the game, to run the bases, to hit the ball, in short, to pass the bar exam. However, it is not about knowing enough that is key to passing the bar exam. Specifically, I try to place my confidence NOT in getting right answers on bar exam problems but rather in learning and demonstrating solid legal problem-solving abilities. It's just not an exam in which one can always be correct. So, don't worry about what you missed. Instead, focus on just being the best possible problem-solver player that you can. (Scott Johns).
You Can Do This!
Tuesday, June 21, 2016
Does that voice in your head ever cause you to feel anxious or defeated? Negative self-talk is something that many people have to combat.
What do I mean by negative self-talk? It is when you think: "I have never been any good at math, so Income Tax is going to be impossible." OR "The bar exam is so hard to pass, there is no way I can pass on the first attempt." OR "Law school is so hard. I just can't do this." OR "What if I get the format wrong on this memo - I'll fail for sure."
Negative self-talk is destructive. It causes us anxiety, lack of motivation to try harder, and defeats us before we have a chance to prove what we can do. It underestimates our abilities and considers us unable to improve.
It is important to learn how to rebut negative self-talk and replace it with positive self-talk. When that negative voice in your head starts carping at you, you want to stop it in its tracks. After all, lawyers practice rebuttal on a regular basis in their jobs. It is time to learn to do it in your private realm.
So, when the voice tells you that you will be hopeless at Income Tax, think positively to rebut: "Income Tax may use numbers, but I mainly am learning steps to analyze the scenarios. I can follow the steps to succeed." OR "I may not like math, but that is what a calculator is for." OR "If I study hard, I can learn how to succeed in Income Tax as a subject."
What about the bar exam negative talk? Rebut it with the following types of thinking: "The bar exam is hard, but I can pass it on the first attempt if I don't psych myself out." OR "I know lots of people who pass on the first attempt because they worked hard each day and completed lots of practice questions; I can do this." OR "I have a study plan and am doing all the things I need to do, so I will pass on the first attempt."
The law school challenge: "I was accepted to law school because I am able to do this; I need to believe in myself." OR "I need to learn new strategies; the Office of Academic Support can help me." OR "I can do this; I just need to go talk to my professor about the questions I have rather than stay confused."
The memo format: "I need to stop worrying about the format, and go to the professor for guidance." OR "I need to refer back to my assignment instructions and re-read about the format required." OR "I need to view the Power Point slides from class again, so I get the right format."
You see the difference? You don't want to let discouragement become your mantra. Often you can take a more positive stance and even think of actions to resolve a situation.
Can you think of the negative things that you commonly tell yourself when you get discouraged, find something overly hard, are tired, or are feeling low? Take a piece of paper and divide it into two columns. On the left column put the heading "Negative Self-Talk" and on the right column put the heading "Positive Self-Talk." Now list the negative things your voice in your head tells you in the left column. In the right column, write the rebuttal to that negative statement. In fact, write several rebuttals if they come to mind.
Next time you hear that negative self-talk, rebut it immediately. You may find a new negative self-talk phrase pops up or one that you forgot about. Write it on your list and add the rebuttal. As you practice rebuttal, your negative self-talk should become less frequent. (Amy Jarmon)
Wednesday, April 27, 2016
It seems that the closer students get to crunch time and deadlines, the more problems, errors, and mishaps that occur. Here are some end-of-the semester laments students have told me over recent years:
- My laptop crashed, so I lost all of my briefs, class notes, and outlines.
- My laptop crashed during the exam, and IT could only retrieve part of the exam answers.
- My backpack was stolen with my completed assignment in it.
- I lost the thumb drive with my paper on it.
- We are puppy-sitting for my roommate's friend, and the puppy ate my outline.
- My three-year-old spilled my morning coffee over my final paper.
- The printer jammed and ate my paper.
- I was packing up my backpack to leave work and temporarily rested my research binder on top of the trash can. Then I left without it. The custodian threw the binder away.
- My neighborhood lost electricity during a storm, so I couldn't email my paper by the deadline.
- The copier store closed early, and I couldn't get my appellate brief bound.
- My professor didn't talk about those reading assignments in class, so I didn't study that material for the exam.
- I entered the appointment in my phone, but forgot to look at the calendar.
- The professor never reminded us about the required on-line workshop.
- I set my cell phone alarm for p.m. instead of a.m. by mistake and overslept.
- I didn't read the syllabus so I used the wrong format/missed the deadline/didn't know the assignment was graded.
Organization, planning, and time management are critical skills for lawyers. Setting earlier, artificial deadlines for tasks allows extra time in case of a mishap. Reading documents carefully and calendaring deadlines are essential steps. Computer back-up needs to be an automatic reflex. Care with details can save the day. We may not be able to avoid every mishap, but we can certainly narrow the odds with some thought. (Amy Jarmon)
Wednesday, April 13, 2016
The April edition of the Texas Tech Today newsletter had a brief article on research done by several Texas Tech Department of Psychological Services researchers on a possible link between action video games and capability for a suicide attempt. There are some caveats to the research, but it is interesting for those of us working with a generation of students who are active in the video-game culture. The link is here: Playing Action Video Games May Increase the Cability for a Suicide Attempt.
Thursday, April 7, 2016
Mindfulness and the often-used meditation techniques that accompany it have become increasingly popular with the legal profession. Law schools, law firms, state bars, and legal associations have endorsed these aspects as helpful in dealing with the stress and anxiety that are prevalent in the legal environment. Many legal professionals have personally commented on the benefits that they have received through their embracing mindfulness. An interesting article in The Chronicle of Higher Education asks whether the popular use of meditation may cause us to overlook inequities or injustices. The link is here: The Dangers of McMindfulness.
Monday, March 14, 2016
Are you a procrastinator? Do you know someone who is?
Most people procrastinate sometimes. And, some people procrastinate all of the time.
Some people only procrastinate in certain areas of their lives: just school, just chores, just financial decisions. Some people procrastinate in all areas of their lives: personal, academic, work-related, and more.
Most of my law students have at least occasional problems with procrastination. Some of them admit that procrastination has taken over every aspect of their lives. Often, students know they procrastinate and feel helpless to change their ways.
Procrastinating in law school can mean lower grades and increased stress. Procrastinating during bar exam study can mean a failure on the first attempt at the exam. Procrastinating in practice can mean tremendous stress, loss of reputation, or even disciplinary actions if it includes missed filing deadlines or lack of preparation for a trial.
Here are some things to keep in mind if procrastination is a problem for you:
Procrastination is learned behavior that can be unlearned with conscious effort and strategies.
A good habit, according to research, takes 21 days of consistent implementation to become natural.
Procrastination is really part of a "habit pair" - ending a bad habit and replacing it with a good habit. Thus, change may take longer.
By making changes in small increments over time, it is easier to curb procrastination than trying to "change everything at once."
Procrastinators may "fall off the wagon" and should not give up. Instead immediately start again on your strategies.
A time management routine that gets repeated at least in part every week can often help procrastinators to finish regular tasks at their regular times.
Curbing procrastination becomes more realistic if you become aware of your procrastination patterns:
- What aspects of your life do you procrastinate in? Examples: academics, employment, finances.
- How often do you procrastinate in these aspects of your life? Examples: daily, weekly, monthly, rarely, sometimes, frequently.
- What types of tasks trigger your procrastination? Examples: writing papers, studying for exams, project deadlines, balancing the checkbook, housecleaning.
- How do you '"act out" your procrastination? Examples: delay starting tasks, delay finishing tasks, refuse to follow instructions, stew about making a mistake, daydream, play video games.
- How do you justify to yourself that it is okay to procrastinate? Examples: too much to do, stupid assignment, work better under pressure, task is too hard.
- How do you justify your procrastination to others? Examples: brag about your finishing right before the deadline, tell team members they worry too much, pretend you got a better grade than you did.
- What emotional toll does procrastination take on you - or others? Examples: your increased stress, your guilt over bad habits, others get stressed out by your procrastination, others have to nag you on tasks.
- What other consequences does your procrastination have on you - or others? Examples: all-nighters before deadlines, lower grades than could have been achieved, run out of time to do everything, frustration of others during a group project, reputation for being unreliable, lost friends.
- Who do you trust to tell about your plan to stop procrastinating and ask to be an accountability partner to help you curb your procrastination? Examples: roommate, study group member, spouse.
Consider one aspect or task that you procrastinate on and choose one or two small strategies that you could implement to prevent procrastination. Here are some examples:
- Aspect: Lose track of deadlines for classes. Strategy: Use a hard copy daily planner to track all assignments and deadlines. (You can also use a phone calendar - but you have to actually look at it for it to be useful.)
- Aspect: Not good at prioritizing tasks so leave important ones until last. Strategy: Make a to-do-list that has tasks prioritized by most important, important, and least important.
- Aspect: Finish tasks right before the deadline. Strategy: Set a deadline two days earlier than the real deadline. Work to meet that new deadline. Use the extra time to edit or rewrite as needed.
- Aspect: Waste time with my electronic devices. Strategy: Install one of the apps that blocks Facebook, games, or other electronic distractions for set time periods.
- Aspect: Worry constantly about all sorts of things. Strategy: Schedule a worry time slot at the end of the day. Tell yourself when you start to worry that you have to wait until that time and must get back on task. (This sounds strange, but it works for many people.)
- Aspect: Spend hours on chores or cleaning to avoid other tasks. Strategy: Once a month schedule a serious chore/cleaning half-day. The rest of the month spot clean, pick up, and do only urgent chores.
There are many good books on procrastination and how to avoid it. Take control of your procrastination now - don't wait until tomorrow. (Amy Jarmon)
Sunday, March 13, 2016
Most law schools are at the midpoint in their semesters. The downward slope is upon students, and they are beginning to see finals looming ahead of them. It is not unusual for students to feel more stressed at this time of the semester.
The Jed Foundation and David Nee Foundation launched a website several years ago to help law students deal with stress and anxiety. The website is LawLifeline; it includes articles, assessment tools, and resources. Law students can even enter the name of their law schools to get campus-specific resource information. The link is here: LawLifeline
Tuesday, March 1, 2016
The Section on Student Services had microagressions as the topic for its second panel at the January 2016 AALS Annual Meeting. In addition, one of the Hot Topic programs was on trigger warnings. (If you missed these sessions, AALS members can go to the AALS website and log in to view podcasts. On the members page, click events and conferences; go down to 2016 Annual Meeting which should take you to the program; click on podcasts at the top to get that viewing list.)
Both of these issues are much discussed currently in law schools. Here is an article discussing the issues from a broader higher education perspective in today's The Chronicle of Higher Education: Speaker-Beware. (Amy Jarmon)
Monday, February 29, 2016
Below is a press release from Aaron Taylor, Director of LSSE, regarding the upcoming report release:
Saturday, December 19, 2015
In case you missed the recent email from the AALS Section on Balance in Legal Education, there are special activities planned for the NYC annual meeting. These activities are a great idea, and kudos to the Balance Section for implementing this series. Below is the information provided by Nathalie Martin in that email:
Hello balance members!
I am excited to announce that we have a total of six meditation teachers offering their services during the group activities planned for our contemplative space at AALS. Thanks so much to all those teachers. There is also a little yoga.
The AALS brochure will tell you where the space is, and hopefully many or most of you can swing by for one of these groups sessions. The room is available for quiet individual contemplation at all other times.
The group times and classes are as follows:
Thursday Jan 7
8:00-8:30 am, Guided mindfulness meditation: Richard Rueben
9:00-10:00 am, Chair yoga: Nathalie Martin
12:00-1:00 pm, Chair yoga: Nathalie Martin
2:30 to 3:00pm, Guided mindfulness meditation: Shari Motro
5:00-5:30 pm, Guided mindfulness meditation: Rebecca Simon
Friday Jan 8
8:00-8:30 am, Guided mindfulness meditation: Charity Scott
9:00-10:00 am, Chair yoga: Nathalie Martin
12:00-1:00 pm, Chair yoga: Nathalie Martin
2:30-3:00 pm, Guided mindfulness meditation: Shari Motro
5:00-5:30 pm, Guided mindfulness meditation: Valena Beety
Saturday Jan 9
8:00-8:30 am, Guided mindfulness meditation: Charity Scott
2:30-3:00 pm, Guided mindfulness meditation: Rhonda Magee
5:00-5:30 pm, Guided mindfulness meditation: TBA
Thanks so much to all who can come and participate with us.
Tuesday, December 15, 2015
Many of our students have completed all of their exams. Some are relaxed, happy, laughing, and looking forward to a 5 1/2-week break from school. Others are glad the exams are over, but now are anxious about the long wait for grades. Some are anxious because they want to be the people who get the As instead of the B+s or Bs. But more students are concerned about "the great middle" or about the low end of the grading spectrum. These students perhaps found one or more exams particularly difficult or were unable to complete an exam because of time management.
Whatever the situation, spending the entire semester break stressing about grades is counter-productive. The exams are over. No amount of anxiety is going to change the outcomes. And at most law schools, grades will not be due until after the holidays, so there is no quick remedy to the wait.
Here are some general thoughts on exams that may help our law student readers while waiting for grades to be posted:
- An exam tests the student on one set of questions, on one day, and during one testing time period. A student's grade may not reflect the depth of understanding across an entire course or how that day/time period was a bit "off" for the student.
- Avoid beating yourself up about specifics of an exam. Whether you are annoyed that you missed several issues, ran out of time, or misstated a rule, realize that you did the best you could under the time constraints and on the questions asked.
- Ignore what other students' said after the exam. Some will claim it was easy or that they aced it in order to make others nervous. Some will have written about issues that were not on the exam despite their certainty that you missed an important issue. Drama comes with the territory; do not let it increase your stress.
- Remember that law school exams are not of the undergraduate variety where 95 - 100% is an A grade. Law school exams are difficult, and it is not uncommon for the A grades to go to students who received 70 - 75% of the possible points.
- Obviously you want to manage your time well enough to finish an exam whenever possible. However, some professors write exams that take more time to complete than the time allotted. Why? Sometimes they misjudge what students can finish in the allotted time (after all, they are experts on the material). Sometimes they purposely write a longer exam than the allotted time because it makes it easier for the students who really understood the material to stand out in their application of the concepts. Remember that you may not be alone in not completing the entire exam.
- A bad grade on an exam is one event in a longer academic career in law school. Assuming your law school program is around 90 credits, you might have 20 - 30 exams over that time. One course is just a small portion of that academic career.
It is very important that you keep your perspective about your value as a law student and a person:
- You are not the sum total of your grades. Whether your grades are high, average, or low, you are so much more than those letters. You are the same bright and talented person as when you walked across the law school threshold for the first time.
- You are part of a group of very intelligent people, so your competition for grades may be different than in your past experiences. You may have to work harder or study differently to meet the challenges of being in a very bright cohort of law students. Take time to evaluate your study habits and exam-taking strategies. Note what worked and what needs improvement during the next semester.
- Do not underestimate your worth if you receive lower grades than you expected. You can improve your grades by implementing new study and exam-taking strategies. The academic support professionals at your law school can assist you in learning those strategies.
- But also do not overestimate your brilliance if you did well; students learn from their studying and exam-taking errors and often improve the next semester - especially first-year students. So do not become complacent about your success and slack off while others will be making changes to improve their grades.
- If you decide that law school is not for you, that is okay. However, make that decision based on pursuing another career passion rather than on emotion over grades. If you love the law and realize that different strategies will improve your learning, then law school may still be for you. But if you know you really want to be an artist, get an MBA, open your own business, or attend nursing school, then go after your dream. Law school is not for everyone.
- Should your grades end up so weak that you are not allowed to continue in law school, you are not a failure. You did not do well in law school, but that does not equate with being a bad person or a failure in life. I know a number of people who left law school for academic reasons and enjoyed successful careers in other fields. They found their niches; it just was not a good match in law.
Fill your wait time for grades productively. Spend time with family and friends. Pet a dog. Laugh with a child. Volunteer at a homeless shelter, soup kitchen, or charity event to refocus on life's values. Catch up on sleep and exercise. Enjoy some home cooking. Value what you may have missed while immersed in legal studies. (Amy Jarmon)
Monday, November 23, 2015
Stress and anxiety have come up as topics in a number of my recent conversations with students. One of my students mentioned that she has been using an app to help her deal with the tensions caused by the end of classes and upcoming exams. The website/application is called Headspace and can be used on your phone or computer. Headspace provides guided meditation exercises in a 10-day trial you can use before you decide whether to subscribe. The subscription options provide both guided and unguided meditation exercises, focused categories of meditations, and even SOS quick meditation fixes. The link is here: Headspace. (Amy Jarmon)