Thursday, 18 May 2017

My ultimate stress-free revision timetable strategy

In hindsight, this post may have been better done a bit earlier, as by this point we're almost into the full swing of exams. However, if you haven't yet created yourself a revision timetable, it most definitely isn't too late to do so!

Having sat more exams than I can count over the years, I'm no stranger to the dreaded annual exam-related stress out. However, I've always known that - for me at least - organisation is often the most effective antidote to stress. There's nothing more calming than knowing that everything I need to do is down on paper. It means I can focus solely and today and right now, rather than what I need to do tomorrow or what I should* have done yesterday. I think for many people, the main source of exam stress isn't the exam itself, it's more the anxiety over whether we are revising enough. I'm sure at some point we've all been out doing something we usually enjoy, yet all we can think is "I should be revising right now". Of course, 24/7 revision is certainly not the answer, yet the guilt and pressure still remains.

As a self-confessed perfectionist, I've spent years trying to master the art of making a perfect revision timetable, and I dare say I think I've got pretty good at it. My main aim was always to rid myself of having to worry about any day other than the one I am living right now. Achieving this mind-set is so beneficial, and seems to free up a ton of space in your head for the stuff which is actually important! I'll warn you now, my method is a bit time-consuming, but its preciseness is exactly what makes it so effective. So without further ado, here is my step by step guide on creating a stress-relieving revision timetable:

1) For each subject, list every topic you need to revise on some scrap paper.

2) Split each of these broad topics up into very small chunks. You're aiming to end up with lots of different snippets to revise which would each take roughly 30mins. So for example, I am studying Biology, and one of the topics is synapses. I would split this into say, problems with synapses, action potentials and effects of drugs on synapses. Suddenly, instead of being faced with one big and overwhelming topic to revise, I have 3 quick, manageable ones. For any topic which you have no option but to spend more than 30mins on, such as an exam paper, just tally 3 next to it to show that it takes up three slots of 30mins rather than just one.

3) Make your timetable showing every day until the end of your exams. I like to do this on the computer, but it can be handmade if you prefer.

4) Write your exams into your timetable.

5) Block off in one colour every day you have something planned and know you will be unable to revise. It doesn't matter what it is; I block off entire weekends because I work on Saturdays and am normally hungover on Sundays. Being honest with yourself is the best way, and you don't have to revise every day.

6) Count up the number of days you have free.

7) Divide the number of small topics (30min slots) you have by the number of days you have established as free. Round up to the nearest whole number. This is how many of your small topics it would be useful to revise each day. For example if you have 97 topics and 30 days, that's 3.23, so round up to 4 per day.

8) Spread your small topics throughout your timetable. With the example I've just used (4 topics per day), you may choose to put two small 30 minute topics down for one day, as well as a one hour exam paper (which takes up the other two 30-minute slots).

9) Stick your timetable up and get started! You will by this point be so organised that there's no reason to worry about when you're going to fit anything in, because you have it all covered. Just get up every day and focus on what you have down for today, and nothing more.

10) Highlight or tick things off when they're done to give you a sense of achievement. If something comes up which means you don't finish everything one day, either just move on or fit it in somewhere else - it's no big deal! Life happens.

Good luck with you exams everyone!

*Click here to read my post dedicated to the use of the word 'should'.

Thursday, 4 May 2017

Erase this word from your vocabulary and change your life forever

Let's just think about it for a second; language is simply a string of sounds. A string of sounds that has the power to make us feel a spectrum of emotions. One string of sounds can make us feel content, loved or powerful. Another could leave us anxious, devastated or furious. I think we often underestimate the way that language influences literally everything we do. The words we use have way more power over us than we probably imagine; even the ones we use in normal, everyday situations. In particular, the words we use about ourselves, both in our heads and out loud, can completely change our view of life.

A few years ago, whilst sat in Leeds Grand Theatre with my friend and brother, I heard Derren Brown talk about 'the stories we tell ourselves' for the first time. From the moment I heard that opening speech from his show 'Infamous', I was fascinated by the concept. The concept that really, all we can control is how we piece together the information we receive. We can make this information into a good story or a bad one - the content really has little relevance. Around the same time, I found myself having a conversation which changed my life. I think we can all think of certain moments which, despite not being particularly out of the ordinary or remarkable, have a profound effect on us. In the months leading up to my GCSEs I was, as many of us were, incredibly stressed. It felt as though I had the weight of the world on my shoulders. One lunchtime I was having a conversation with my RS, and future Psychology teacher. As one of those people who always seems to know what to say, she was often the first person I'd go to when I needed some guidance. On this occasion, she said 6 words which altered my perspective forever. These words were "get rid of the word should".

Should. I'd never thought of it before, but what an awful word. If you really step back and think about the word 'should', what sort of feelings does it evoke? Guilt? Anxiety? Self-depreciation? It rarely conjures up any positive images. Although being intrigued by the suggestion, I will admit I was initially sceptical. Firstly, how could the erasing of a single word realistically change the way you think as a whole and secondly, is it actually possible to do? After all, most of the words that we say even to others, but especially to ourselves are almost automatic - we have no real awareness of doing it.

Despite my doubts, since that short conversation I have always tried to be mindful of that toxic word 'should', and after 4 years, I think I've cracked it. Of course, sometimes I slip up, but in general my use of the word is a thing of the past. This small change has had such a profound effect on my overall mental health. Since ditching the word, I rarely feel guilt when I don't manage to do something I would have liked to. Previously, that 'should' would've plagued me; spinning around my head with its negative, confidence-bashing connotations. You may be reading this thinking 'well maybe feeling no guilt ins't entirely a good thing'. After all, surely it could lead to a person being lazy and/or unreliable; by giving them permission to not do the things they really, well, *should* be doing.

On the contrary, I think it has the opposite effect. You see, by taking away the notion that you should be doing this or should be doing that, you find a great weight lifted off your shoulders. This is the weight of expectation, and it is, quite frankly, something we could all do without. The anxiety you feel when telling yourself you should be doing something is completely counter-productive. Feeling anxiety and stress in large amounts is only going to hinder you. After all, obsessing over how you should be doing something, doesn't get it any closer to actually being done. In fact, it'll likely make you dread it more, and thus also make you more likely to put it off further.

So, it's easy to talk about this hypothetically, but how do you actually put it into practice? Honestly, it takes some time and effort, and requires you to regularly analyse the things you're saying to yourself and others. My challenge to you would be to slowly start replacing the word 'should' with more positive phrases. For example, instead of saying "I really should finish that Maths paper today" you could say "I would really like it if I finished that Maths paper today". By doing this, you're replacing a sentence which focuses on the negatives you would feel if you don't get it done, with one that focuses on how good you will feel if you do. This in turn makes you more likely to want to do it, and also less likely to beat yourself up if you don't, which is a win-win situation.

Yes, this method may sound a bit cringey in practice, but it honestly is a life-changer. I say this as someone who gained very little from CBT, a form of therapy which focuses heavily on noticing, evaluating and consciously changing thought processes until they become more constructive. To be totally honest, I found it a bit patronising. I'm in no way saying that CBT is a bad thing; I know it's very effective for an lot of people. Simply put, I think I'm just too stubborn to get much out of it. However, as a result of ridding myself of the word 'should', I definitely see and understand the merit of 'rewiring' thinking patterns. Until you really start to consciously consider the 'stories you tell yourself', you don't realise the power you could gain by changing them.