Friday, September 29, 2017

Apps for Meditation

Meditation is a helpful tool for kids. Many parents and specialists use it as a tool to help kids deal with stress and frustration. Apps are a great way of introducing the idea of meditation to your children. Here are 8 of the top rated mindfulness/meditation apps. 



All 8 of these apps have been recommended by ADHD & Wellness Coach, Elizabeth Ahmann, ScD, RN, ACC.
For more information on Elizabeth visit her webpage at www.lizahmann.com

Insight Timer


Home to more than 1,700,000 meditators, Insight Timer is rated as the top free meditation app on the Android and iOS stores
Rating: 4.9 stars

Stop, Breathe & Think


Stop, Breathe & Think is an award-winning mindfulness and meditation app that is simple, fun and easy to use. Check in to how you are thinking and feeling, and get recommended guided meditations or yoga and acupressure videos tuned to your emotions.
Rating: 4.9 stars

Headspace



Popular, but in-app purchases add up cost-wise. Guided meditations suitable for all levels from Headspace.
Rating: 5 stars

Calm


Nice app, also subscription based. Join the millions experiencing less anxiety and better sleep with our guided meditations, breathing programs and Sleep Stories. Recommended by top psychologists and mental health experts to help you de-stress.
Rating: 4.9 stars

Happify


Activities and games for stress and anxiety. Whether you're feeling stressed, anxious, depressed, or you're dealing with constant negative thoughts, Happify brings you effective tools and programs to take control of your emotional wellbeing.
Rating: 4 stars

Breathing Bubbles

Emotional well-being is critical for children. Breathing Bubbles is an app that helps kids practice releasing worries and focusing on good feelings.
Ages 5+ - Release worries
Rating: 4 stars

Breathe, Think, Do with Sesame

This is a resource app for you to share with your child to help teach skills such as problem solving, self-control, planning, and task persistence.
Has both kid and parent section
Rating: 5 stars

10% Happier


First seven days are a free course for skeptics. Clear and simple meditation. Learn to meditate and improve your practice with New York Times bestselling author Dan Harris and some of the most respected (and cool) meditation teachers. Designed for skeptics, built for a lifetime of mindfulness.
Rating: 4.7 stars
http://www.10percenthappier.com/mindfulness-meditation-the-basics/










Wednesday, September 27, 2017

Streamlining the Homework Experience



Is homework a battleground in your house?  Does it take too long to complete?  Are assignments not being written down?  Organization and time management are serious challenges for many students, impeding their ability to get their work done efficiently.  Here are some tips that might help.


Organizing Materials
It is imperative for students to have separate binders/folders/notebooks for each subject or one or two large binders that are separated by tabs for each subject.  Students who do not file away their papers have trouble finding their homework and staying current with assignments.  Here are some filing tips:
  •       Backpack – there should be no loose papers.  If necessary, students should go through their backpacks each day to make sure all papers are filed properly.
  •       Organizing papers – Teachers continue to hand out numerous papers.  Students need to find personalized systems that work best for organizing them.

o   Binders with tabs – students must hole punch papers or use binders that come with folders

o   Folders and spiral notebooks color coded by subject
o   Homework folder with an unfinished side and a finished side
o   At the end of each quarter, go through papers and either file away for later or recycle
  •  Load homework folder and pack backpack at night.

Writing Down Homework
While to parents, it may seem like writing down homework should be an easy task, students often find this a struggle.  These days, there are many ways to record homework:
  •          Use an official homework planner.
  •          Use a small notebook to record each day’s homework, chores, events, and tasks.
  •          Take a picture of the homework assignments.
  •          Talk into your phone to tell yourself the assignments.
  •          Use a homework app.
  •          Go to Blackboard to find the assignments.
  •          If stuck, ask a friend.

With guidance, each student can find a system that works best.  The trickiest part is writing down assignments that have multiple parts or planning which days to study for a test.  A Google calendar works well for recording long term assignments and the days scheduled for working on them.  The calendar should also have sports practices and other activities that might limit homework time.  A Google calendar can be color coded by subject or by family member.

Organizing Time
For time challenged people, everything takes longer than you think.  How many times do you hear, “This will just take a second”?  Really, does anything take just take a second?
  •         Predict how long a task will take and then see how long it really takes.
  •         Use a schedule or check-off list.
  •          Break down homework into small, manageable chunks with planned breaks

o   Example: Homework 25-40 minutes
   Break 3-8 minutes – take a mini-walk, stretch, snack, pet dog
  •         Eliminate distractions.
  •          Schedule homework time each day with a parent on call.


Visualize Yourself – The sooner you complete homework, the more time you have for fun.



Friday, May 26, 2017

Advantages of Taking the Summer SAT



For high school students looking to take the SAT this upcoming year, the NEW summer SAT provides an amazing opportunity to better prepare! 


Whether your child has never taken the SAT and is looking to do so next school year OR your child has taken it and is looking to improve his scores, summer could not be a better time to tackle the SAT. It is no secret that taking the SAT is a huge undertaking. When you add that to your child’s already heavy school work load, it can be very overwhelming. Imagine having time to focus, without the obligation of homework, being able to do a practice test earlier in the day, and having time to analyze the answers. Since summer is free of the normal school year academic burdens, the August 26th test date gives students an opportunity to take full advantage of their summer by making the SAT a prime focus.


Here are the best ways to use the summer to prepare for the SAT:

1.      Do the practice tests from the Official Study Guide, by the College Board.  Just complete one section at a time, and then go over the answer explanations for the problems you got wrong.  While there are many SAT prep books, the College Board book uses material from real SAT’s or very similar questions.  At first, don’t worry about timing yourself.  With more practice, you will get faster.

2.      Narrow down where you need the most help, and focus on those areas.  This may be math, reading, or grammar.  Within the math section, you may need to focus on geometry, algebra, or trigonometry.

3.      Work with a tutor to prepare an SAT Prep program.  An experienced tutor can help you focus on the areas that you need to work on most, give you similar problems to practice focus areas, and teach you unique SAT strategies to solve problems quickly and more efficiently. The tutor can additionally help you work on timing so that you can finish all or most of the SAT in the time allotted, and develop a plan to review and practice each section. Finally, an expert tutor can assist with motivation and confidence building.

4.      When you sign up for the SAT or ACT, pay a little extra to receive student answer verification.  Then you will be able to go over the questions that were incorrect.


Take advantage of your summer!


Call the Tutoring for Success team today for more information on how to set up a SAT prep program!


(703) 390-9220





              Friday, March 17, 2017

              Who Controls your Life, you or your Phone?


              I love my iPhone and the multitude of things that it does.  However, I have noticed that smart phones can be pretty addicting and all-consuming.  Have you noticed:

              • people walking down the street and driving (yikes!) looking at their phones

              • your child/teen/spouse keeping his or her face glued to the phone while you are trying to have a conversation

              • increased addiction to social media and news that may be real or fake due to the easy proximity of the phone

              • family dinners that consist of phone engagement rather that family engagement

              • procrastination of homework and chores due to the endless fascination with the phone

              •    forfeiting of real life activities and events in favor of just sitting around with the phone
              • that your child texts all night instead of sleeping 




              The list goes on.  Let’s think about setting limits.  Perhaps phones should get down time so conversations and real human interactions can flow.  We don’t need phones at meal time.  We can put away phones before bed, possibly in a separate room if the phone is too irresistible.  We can even declare a day or part of a day as phone free, and put all the phones in a basket, and maybe play a board game or go for a walk.


              If you think perhaps your phone controls your life, and maybe your kids’ lives, take pause and re-take control of your life.  Set a good example for your kids and nudge them into activities that are so much fun, they won’t miss their phones.

              Tuesday, February 7, 2017

              Practicing Good Sleep Hygiene



               Most of us know that getting sufficient sleep is important to maximize productivity.  The exact amount needed varies from person to person.  However, due to stress or annoying body rhythms, sometime it is difficult to fall asleep or stay asleep. 


              Here are 13 tips to improve your whole family’s sleep hygiene: 

              1. Get moderate exercise daily, preferably in the morning or late afternoon.

              2. If you can’t fall asleep in 20 minutes, read some more or switch rooms. It is much easier to fall asleep when you feel sleepy.

              3. Maximize exposure to bright light during the day and minimize it at night. Use a nightlight in the bathroom.

              4. Create comfortable sleep conditions (think mattress and temperature).

              5. Read something relaxing in bed to get your mind off your own stuff. Use a book or kindle, but not a bright light.

              6. Limit naps to less than 30 minutes, or else you will fall into a deep sleep, and it may be difficult to fall asleep again later.


              7. Some foods, like bananas, have tryptophan, which can help you fall asleep.

              8. Your body naturally produces melatonin at night, but if you don’t feel sleepy, over-the-counter melatonin at bedtime may help.

              9. Avoid stimulants or sedatives close to bedtime, including coffee, soda, chocolate, and alcohol.


              10. Avoid heavy meals.

              11. Minimize liquids 2-3 hours before bedtime.

              12. It really helps to add some down time to the end of your day.

              13. If you have trouble falling asleep, do not look at the clock. You don’t want to get stressed about not getting enough sleep, which can make falling asleep even harder.






              Source: Peter J. Houri, Sleep Specialist from the Mayo Clinic

              Friday, January 27, 2017

              The Shocking Truth About Multi-Tasking

              How does Multi-Tasking Affect Productivity?


              When we multitask, it often seems like we are getting so much accomplished.  But our brains are fooling us.

              Did you know that the brain can’t really do two things at the same time?  When we multitask, the brain has to rapidly shift its attention from one task to another.  Then it has to shift back.  If you multiply these shifts by all the times you switch activities, you will actually lose some time.  MIT neuroscientist Earl Miller noted that our brains are "not wired to multitask well... when people think they're multitasking, they're actually just switching from one task to another very rapidly. And every time they do, there's a cognitive cost."

              One reason people love to multi-task so much is the illusion of getting more accomplished more quickly.  Another reason is that for every tiny task that you perform, such as answering a text, your brain rewards you with a dollop of dopamine, our reward hormone that we get for instant gratification.

              In addition, research shows that while focusing on one activity, the brain uses the hippocampus for memory; however, while multi-tasking, the brain uses the stratum, which leads to superficial understanding and shorter term memory of the material.  Therefore, if you really want to be efficient, you need to concentrate on one project at a time.  The gratification dopamine burst will be less frequent, but your accomplishment will be real and comprehensive.

              Do you have children or teens who are addicted to their phones?  By interrupting their homework to check texts and answer Face Time, they will not accomplish their homework as thoroughly and will certainly lose time.

              Here are some strategies for maximizing productivity by limiting multitasking:


              ·         Do not multi-task projects that require thought, analysis, and judgment, like many homework assignments.  Give these tasks your full attention to maximize performance.  Take breaks to check email, phone calls, or go for a walk, but concentrate on your task for at least 20 minutes straight.
              ·         If you must multitask, choose 2 activities, one which is mindless.  For example, folding laundry or doing dishes can easily be paired with talking on the phone.  Regarding homework, limit multitasking to background music and using the internet to help research a project or calling a friend specifically about a project.
              ·         You and your child can do an experiment.  Try an activity while concentrating exclusively on it and again while multitasking.  Which way has the better result?
              ·         Keep an eye on your child by having him do homework in a family area or have an open door policy to his room.
              ·         Have family dinners with a no-electronics policy to generate bonding and meaningful discussions.



              Finally, how do parents multitask?  Do we “listen” to our children and spouses while doing one or two other activities, or do we give them our full attention?  It’s true that many of us have too much to do each day, but we, too, will improve productivity and reduce stress while keeping multitasking to a minimum.


              Tuesday, October 25, 2016

              National Bullying Prevention Month: How to Stop Bullying



              How to Stop Bullying

              In observance of National Bullying Prevention Month, we are taking the opportunity to highlight the seriousness of bullying and some strategies to prevent and stop it.

              Bullying is unwanted, aggressive behavior that involves a real or perceived power imbalance. The behavior is repeated, or has the potential to be repeated, over time. Bullying includes actions such as making threats, spreading rumors, attacking someone physically or verbally, and excluding someone from a group on purpose. (stopbullying.gov)

              “You will not bully, intimidate, or harass any user,” Facebook requires people to pledge when they sign up. Users also agree not to fake their identities or to post content that is hateful or pornographic (The Atlantic)

              Most of us have been a victim of bullying at some time in our lives.  As we have seen by news reports of suicides that resulted from being bullied, bullying is a serious matter.  I hope these strategies will help some of you find ways to prevent and stop bullying.

              Types of Bullying

              Physical: Hitting, punching, kicking, picking a fight
              Verbal: name calling, insults, teasing, mean jokes, gossip
              Emotional: Purposely leaving someone out or embarrassing them
              Cyber-bullying: spreading rumors online or receiving insulting texts by phone, text, or email

              Strategies for Children and Teens

              Physical: Do not engage.  Assertively tell the person to stop and walk away.  If there is a fight, you will get hurt and also get in trouble.
              Verbal:
              1.      Look the bully in the eye and firmly tell him to stop.  Be assertive and use confident body language.  Example:  “Cut it out, Jim!”  Stand up tall.  Think to yourself, he is acting like a jerk and won’t get away with putting me down.
              2.      Stay calm.  Even if you feel upset, don’t let your emotions show.
              3.      If the bullying persists, tell an adult you trust who can make an impact.  Telling is not the same as tattling.
              4.      If you see someone being bullied, stand up for him or her, and try to get some friends to join you.  Offer friendship to a victim.
              5.      If you are tempted to tease someone in a mean way, think about what it would be like if someone were doing this to you.  Look for your better side.
              Emotional:  This kind of bullying can often be found inside your social group.  You can tell the perpetrators to stop, and you can seek other friends who treat you with respect.
              Cyber-bullying: You can report this to the service provider, which can block the person from trying to contact you.


              Strategies for Parents

              1.      Pay attention.  If you notice something is wrong with your child, talk about it. Converse with your child on a daily basis and be open to hearing things you don’t like without being critical, so your child will confide in you.
              2.      If you find out your child is being bullied, take it seriously and take action.  Suggest the strategies above.
              3.      If you find out your child is a bully, it is time to have a serious discussion about the implications.


              No one deserves to be bullied.  Do not tolerate it for yourself or others.  Together, we can make the world a kinder place.