Metacognition / Working Memory / Intercultural Awareness

The 10 steps to improving your executive skills through effortful practice

1. Identify a specific activity that you find challenging or pick an activity idea from one of the modules that you have taken. Can you see how this activity is associated with your personal executive skills profile? Choosing something that requires daily practice is ideal because this gives you an opportunity for regular practice. If this activity is either difficult for you or if it is something that you really don’t like doing, then practicing it is likely to be an effort at the start.
2. Describe your current level of performance. This is your baseline and will help you to set a realistic goal for yourself. Knowing your current performance also helps you measure your improvement.
3. Set your goal. You need to set a goal that is realistically achievable by you.
4. Set a realistic date by which time you plan to have reached your goal.
5. Make a plan: a. What activity are you going to practice? b. What time each day will you practice? c. Decide how long will you practice for. Keep your practice sessions to just a couple of minutes at the start when practice is more effortful. You can increase the duration of practice as your skill improves.d.Writing down your plan forms a commitment to yourself around what you need to do.
6. Decide the day and time you will start.a.Create an implementation intention: I will [state the activity you want to practice] on [state the date and time of day] at [state the location where you will do this].
7. Create visible and audible reminders of your plan–a post-it note on your fridge, and/or a daily alarm on your phone. If you decide to do something after an existing routine that you do, this will also remind you.
8. Stick to your plan. This can often be the hardest part so keep your practice sessions short, to begin with. It will be easier to aim for two minutes of effortful practice rather than an hour!
9. Be positive and confident that you will improve. Imagine the benefits you will enjoy when you have mastered this skill and how you will feel if you are successful
10. Keep yourself motivated by positively reinforcing practice with small rewards for effortful practice. By associating something nice with effortful practice, in time we can train ourselves to start to look forward to doing something that once was a struggle.

Follow these 6 steps to begin mindfully dealing with your emotions:

1. Take deep breaths 3 1/2 seconds in / 3 1/2 seconds out.
2. Label your emotion.
3. Gently acknowledge and accept the emotion is there. Do not try to ignore it or make it go away.
4. Even if the emotion is overwhelming, remember it will pass. Think of it as a cloud or a train passing by.
5. Be curious-what triggered this emotion? Why do I feel this way?
6. What is a wise next step? How can I stay on the platform and not jump on this train of emotion and let it run away with me?

Talking is good. Tell friends or family members about your goal. Share your goals with friends and they will encourage you along the way and really good friends will remind you of your goal when they see you are in danger of slipping.

Follow these 6 steps to begin mindfully dealing with your emotions:

1. Take deep breaths 3 1/2 seconds in / 3 1/2 seconds out.
2. Label your emotion.
3. Gently acknowledge and accept the emotion is there. Do not try to ignore it or make it go away.
4. Even if the emotion is overwhelming, remember it will pass. Think of it as a cloud or a train passing by.
5. Be curious-what triggered this emotion? Why do I feel this way?
6. What is a wise next step? How can I stay on the platform and not jump on this train of emotion and let it run away with me?

Keeping a journal can be helpful if you are trying to understand and reflect on your behaviours. For instance, if you are trying to save but find you never have any spare money, noting everything you spend your money on each and every day for a week is likely to show you ways you can cut down on your spending. Or keeping a diary can help you to reflect on situations-what you have done well or what you didn’t handle so well and what you might do differently in similar situations in the future–and can reveal how you develop your skills over time.

Use visual cues to remind you of your goals. You need to visualise what success will look like so that you know when you have achieved it! Having a picturerepresenting your long-term goal that you pin-up in a prominent place or use as your phone screen saver is a good way to continually remind yourself of your goal.

Remove distractions and it will be easier to stick to your long-term goals. Look at your physical and social environment to see if there is anything standing in the way of reaching your goal.

For instance, if your goal is to save money for a summer trip and saving has been difficult for you in the past, try transferring the amount you want to save into a separate savings account the day you get paid. If it’s harder to access the money in your other account, you are likely to leave it there unless you have an emergency.

If you are trying to establish healthier eating patterns then plan your meals and shop off a list when you go to the supermarket. Don’t allow your friends to bring junk food into your house either!

Every week write a goal in your notes option on your phone so that you see it every time your screen is active.

Buddy up! If you have company, this will make the journey easier and may even add a competitive element which can help keep you motivated to succeed.

For instance, if your goal is to run for 30 minutes 3 times a week, if you arrange to run with a friend, you may start to look forward to meeting up for your run together and as you gradually get fitter, you will start to encourage each other to run further or to pick up the pace. If you can’t find a friend, join a group or club where you will meet other like-minded people.