External distraction hacks:

• Limit screen time to eliminate sensory overload.
• Set the do not disturb feature on your phone.
• Close the door, and/or put up a sign that you are working.
• Lower the volume or choose music that does not have words
• Use fidget toys

Workspace hacks:

• Designate a working area, or a bag with all your work items if you are on the go.
• Lighting must be appropriate
• Declutter your physical space
• Use a timer, preferably not your phone initially.
• Use the buddy system. Try body doubling with friends or use a group session
  hosted by Academic Support. We offer Workshops, Office Hours and Peer Groups.

Internal Distraction hacks:

• Acknowledge your thoughts and emotions (stress). Feel it and let it go. Try not to hold on
  to unnecessary worry, like stressing over things you cannot control.
• Eliminate hunger and poor nutrition.
• Eliminate Imposter Syndrome
  ○ Embrace failure
  ○ Be mindful of your internal dialogue
  ○ Celebrate your wins!

Stress hacks:

• Get sleep
• Avoid recreational drugs and alcohol
• Write / Journal
• Smile/ laugh (it releases positive neurotransmitters)
• Choose the narrative. For instance, is it stress that you feel or excitement?
• Breathe. Slow deep breaths with long exhales.
• Follow the 3-3-3 rule. Look around you and name three things you see. Then, name
  three sounds you hear. Then, move three parts of your body (e.g. your ankle, fingers,
  or arm).

Schedule your stress:
Work around your most optimum times. Use self-reflection and ask yourself:

• Do I wake up and go to bed at the same time every day?
• When do I feel the most alert during the day?
• Are there days when my schedule is less/more hectic?
• What can I adjust/eliminate in my schedule to find more time?
• Is there a stressful event in my future?

Organization hacks:

• Organize your thoughts and identify short-term and long-term goals.
• Identify your goals and tasks and prioritize your available time.
• Be honest and hold yourself accountable. Schedule with an academic coach for support
  if you need it.

Timeboxing: This is very similar to time blocking but you decide if each task time is a hard or soft timebox.

• A hard timebox means your task or activity must stop when your timebox is up.
• In a soft timebox, the end of the timebox is a suggestion that you should wrap up
  what you’re doing and move on to the next task. This is a great option for
  long-term goals.

Top 5 timeboxing apps:

Any.Do - TickTick - TimeBloc - Focus Booster - Focus Keeper

Focus hacks: Pomodoro Technique

• Work for 25 minutes
• Take a 5-minute break
• *After 3 cycles, take a 30-to-60-minute break. 

Top 5 Pomodoro apps:

Pomodor - Marinara Time - Forest - Boosted - Be Focused (Apple users)

Patience hacks:

• Get comfortable with being uncomfortable
• Be patient with yourself first.
• The clarity of your purpose depends on your patience.
• Deal with impulse control.
   

THINK: Practice the pause before you speak or act. If what you are about to say doesn’t
pass through these filters, then do not speak or act.
○ T = is it true?
○ H = is it helpful?
○ I = is it inspiring?
○ N = is it necessary?
○ K = is it kind?

Procrastination hacks:

• Two-Minute Rule: If a task takes less than two minutes to complete, do it immediately.
  This prevents small tasks from piling up and can help build momentum for tackling larger
  assignments.
• The Five-Minute Start: Commit to working on a task for just five minutes. Often, getting
  started is the hardest part, and once the initial barrier is overcome, it's easier to
  continue working.

Effort/ Endurance hacks:

• Remember success is hard work. It's a marathon, not a sprint.
• Focus on your effort and not the outcome.
• Reward your effort, not just achievement.
• Use your support system to boost your effort.

Academic Support Services:

Click here to schedule a 1:1 with a tutor, coach, and or sign up for a workshop.*If this link does not bring you directly to our platform, please use our direct link to "Academic Support" from any Brightspace course at the top of the navigation bar.