Tag Archive for: self-care

Drew M. Hodis
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Box Breathing for Stress Management

Box breathing for stress management

The pressure to perform in school can be overwhelming, so finding effective stress management techniques is crucial for students. One powerful yet straightforward method to regain focus and reduce anxiety is box breathing. Also known as square breathing, this technique is not only beneficial for students but for anyone looking to enhance their mental clarity and emotional balance. This post delves into the basics of box breathing, its benefits, and how to incorporate it into your daily routine.


What is Box Breathing?

Box breathing is a simple, yet powerful, deep breathing technique used to calm the mind and regulate the body’s stress response. It involves taking slow, deep breaths in a specific rhythm: inhale, hold, exhale, and hold again, each for an equal count of four. The visual metaphor of a box is used to represent the four equal parts of the breathing cycle, hence the name.


Benefits of Box Breathing

  • Reduces Stress and Anxiety: By activating the parasympathetic nervous system, box breathing helps lower stress levels, reducing feelings of anxiety and promoting a sense of calm.
  • Enhances Focus and Concentration: This breathing technique can help clear the mind, improve concentration, and enhance overall cognitive function, making it an excellent tool for students during study sessions or exams.
  • Improves Emotional Regulation: Regular practice of box breathing can aid in managing emotions, leading to better emotional resilience and the ability to remain calm under pressure.
  • Increases Lung Capacity: Like any deep breathing exercise, box breathing can help increase lung capacity, improving overall respiratory health and efficiency.


How to Practice Box Breathing

Box breathing can be practiced almost anywhere and anytime you feel stressed or need to refocus. Here’s a simple guide to get started:

  • Find a Comfortable Position: Sit or stand in a comfortable position. Close your eyes if it helps you concentrate.
  • Inhale-Hold-Exhale-Hold: Slowly inhale through your nose, focusing on the sensation of the air filling your lungs. Hold your breath, but try not to clamp your mouth or nose shut. Slowly exhale through your mouth, focusing on the feeling of release as you breathe out. Hold again before beginning the next cycle.
  • Timing Pattern: Inhale, hold, and exhale for the same amount of time. For example, inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds (4-4-4-4). You can adjust the intervals as needed: for example, 3-3-3-3, 5-5-5-5, or 6-6-6-6.
  • Repeat: Repeat the breathing cycle for four rounds or continue for a few minutes until you feel more relaxed and centered.


Incorporating Box Breathing into Your Daily Routine

To gain the maximum benefits, incorporate box breathing into your daily routine. Begin your study sessions with a few minutes of box breathing to enhance focus, or use it as a tool to manage stress during exams. It can also be a beneficial practice before sleep to help relax and fall asleep more quickly. Box breathing can also be used as a mindful meditation technique. See our article on mindfulness for more information on its impact on academic performance.


Conclusion

Box breathing is a versatile and effective technique for managing stress, enhancing focus, and promoting emotional well-being. Its simplicity makes it accessible to anyone, anywhere, providing a quick and effective way to center oneself in moments of anxiety or distraction. For students navigating the pressures of academic life, mastering box breathing can be a powerful addition to their toolkit, helping them to remain calm, focused, and ready to tackle their studies with a clear mind.


Book an Academic Coach to Optimize Your Academic Performance

Box breathing is only one of hundreds of different tools that Hodis Learning & Music’s expert academic coaches teach students to destress and focus. Develop effective habits and improve your academic performance with our coaches today! Call or email us to learn more.

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Drew M. Hodis
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Cultivating Motivation in Academic Pursuits

Cultivating motivation in academic pursuits

Motivation is the silent engine that propels students toward success. It’s the inner spark that encourages persistence in the face of challenges and the desire to explore and understand new concepts. However, maintaining a high level of motivation can be challenging at times, particularly when faced with demanding academic workloads or the pressure to excel. Here are insightful strategies to help cultivate a robust motivation in your academic endeavors.


1. Set Personalized, Meaningful Goals

Motivation flourishes when you have clear, personal goals. These objectives should resonate with your aspirations, interests, and career plans, providing a strong reason to engage deeply with your studies. By setting goals that are challenging yet achievable, you create a roadmap that can guide your educational journey, offering a sense of direction and purpose. For example, if a student wants to gain admission to a 4-year university, a goal can be to learn as much as the student can to prepare them for the rigor of college. A second goal may be to earn a 3.0 GPA or higher, depending on the type of university the student wishes to attend.


2. Embrace a Growth Mindset

Developing a growth mindset is pivotal in maintaining motivation. This mindset encourages the belief that intelligence and abilities can be developed through dedication and hard work. When students view challenges as opportunities to grow rather than insurmountable obstacles, they engage more persistently and resiliently in their academic pursuits.


3. Engage with Your Subjects

Connection with the subject matter can significantly boost motivation. Find ways to relate your studies to your interests, current events, or future aspirations. This relevance can transform abstract concepts into meaningful knowledge, making learning more engaging and enjoyable. Elaborative interrogation is a study technique that connects the new material to what you already know so that you gain a deeper understanding of the material while avoiding rote memorization.


4. Diversify Your Learning Methods

Monotony is often the enemy of motivation. Keep your study routine fresh and engaging by incorporating a variety of learning methods. This could include interactive tutorials, hiring an academic tutor, group discussions, or electing to complete hands-on projects when the option is offered. Different approaches can spark new interest and help you discover enjoyable aspects of your subject matter.


5. Celebrate Progress and Acknowledge Achievements

Recognizing and celebrating your academic progress can be a powerful motivator. Acknowledging even the small milestones on your educational journey provides a sense of accomplishment and encourages perseverance.


6. Maintain Balance and Well-Being

Sustaining motivation requires a balance between hard work and personal well-being. Ensure that your study schedule includes time for relaxation, hobbies, exercise, quality sleep, cooking and eating healthy foods, and socializing. A well-rounded lifestyle supports academic success, as it prevents burnout and maintains a healthy level of stress.


7. Consider Hiring a Tutor or an Academic Coach

If a student is having trouble cultivating motivation for a specific course, then this may be a symptom of a larger issue. Academic tutoring tends to be a great option for students who are struggling in a particular course. Our tutors can help students find the block in their course, understand their material via new methods, and inspire students to rediscover their intrinsic motivation. For students who persistently struggle with motivation in school, academic coaching may be a better fit. Coaching delves more into the how and why of academic performance, like cultivating “good student skills,” as opposed to working on subject matter. Our coaches can help students identify what is already working for them, break habits that aren’t working for them, and troubleshoot new ways to succeed in school.


Hire an Expert Tutor or Academic Coach Today!

Hodis Learning & Music provides expert, individualized academic tutoring and academic coaching to students of all ages and backgrounds, helping them master course material and optimize academic performance. Learn more about our services by calling or emailing us today!

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Drew M. Hodis
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Balancing Homeschool and Work: Tips for Working Parents

Balancing Homeschool and Work: Tips for Working Parents

Homeschooling has become a chosen path for many families, offering a tailored educational experience for children. However, balancing homeschooling with a professional career can seem like a daunting endeavor. Working parents who take on the role of educators must navigate time management, educational quality, and personal commitments, all while striving to excel in their professional roles. This blog post offers practical tips to help working parents find balance between their careers and providing a homeschool education, ensuring both areas flourish.


1. Establish a Structured Routine

Consistency is key in managing dual responsibilities effectively. Create a schedule that delineates specific times for work, teaching, and family activities. A structured routine aids in setting clear expectations for the day, allowing parents and children to be prepared and focused on the tasks at hand.


2. Embrace Flexibility

While a routine is crucial, so is flexibility. The ability to adapt to unforeseen changes or to shift priorities when necessary is vital for maintaining balance. This might mean adjusting work hours to accommodate a homeschooling project or taking advantage of quieter times in the workday to spend quality educational time with your child.


3. Designate Dedicated Spaces

Having a specific area in the home for work and another for homeschooling can significantly enhance focus and productivity. It creates a physical boundary that helps both parents and children switch gears mentally, depending on whether they’re stepping into a space for learning or professional duties. This separation is vital in maintaining a balance, ensuring that both homeschooling and work tasks are given the attention and respect they deserve.


4. Emphasize Quality Over Quantity

When balancing work and homeschooling, it’s crucial to focus on the quality of educational engagement rather than the quantity of hours spent. Engage in meaningful, interactive learning sessions that stimulate curiosity and learning. Remember, the goal of homeschooling is to foster a love for learning, not just to complete a checklist of educational tasks.


5. Prioritize Self-Care and Quality Time

Balancing homeschooling and work demands a lot from parents. It’s vital to allocate time for self-care and family activities. These moments are essential for recharging your energy, maintaining mental health, and nurturing family bonds, thereby creating a supportive environment for both homeschooling and professional success.


6. Leverage Homeschool Services and Resources

Maximize the benefits of homeschool services and resources to enrich your child’s learning experience. These services can offer a structured curriculum, interactive learning tools, or personalized support, which eases the educational load on working parents. Companies like Hodis Learning & Music offers a full-service homeschool education program that can relieve parents of all hands-on responsibilities for their student’s homeschooling, giving parents the bandwidth to focus on their work and the peace of mind knowing that the child’s academic needs are being met by an expert.


7. Seek Support Through Academic Tutoring Services

Academic tutoring may be an invaluable part of maintaining balance between homeschooling and professional responsibilities. Such services can supplement your homeschooling efforts, providing expert guidance, and personalized learning experiences for your child. Tutors can take on specific educational challenges, which helps to take some responsibilities off your plate. Consider expert, 1-on-1 tutoring at Hodis Learning & Music, to get the most out of your child’s time with their tutor.


8. Hire Expert Homeschool Educators

If balancing homeschooling and work becomes too difficult, it may be time to hire expert homeschoolers to take over some or all of your child’s courses. At Hodis Learning & Music, we assess student’s needs, goals, and learning preferences, and match them with expert homeschool educators who create a personalized curriculum for your student. With the 1-on-1 or small group nature of our homeschool courses, students receive dedicated attention and tailored lesson plans to help them flourish in their studies.


Takeaway

Blending homeschooling with a career is an intricate dance that requires planning, flexibility, and support. By establishing a structured yet adaptable routine, utilizing the right resources, and prioritizing well-being, working parents can create a fulfilling and effective educational experience for their children while also excelling in their careers. Busy parents may consider hiring tutors or homeschool educators to offload some of the homeschooling responsibilities.


Enroll in Hodis Learning & Music’s Expert Homeschool Education Program Today!

Hodis Learning & Music provides expert, fully customized K-12 homeschool education that fits student’s individual needs. Our expert homeschool educators have experience working with students with and without disabilities. Learn more about our services by calling or emailing us today!

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Drew M. Hodis

Building Resilience on Your Academic Journey

Building resilience on your academic journey.

Every student faces challenges on their academic journey. Whether it’s a difficult class, a bad grade, or a personal setback, everyone experiences moments of doubt and discouragement. But the most successful students are those who are able to overcome these challenges and build resilience.

Resilience is the ability to bounce back from adversity. It’s about having the strength and perseverance to keep going even when things are tough. Resilient students are able to learn from their mistakes, adapt to change, and stay motivated in the face of challenges.


Building Resilience

  • Take care of yourself. Make sure to get enough sleep, eat healthy foods, and exercise regularly. Taking care of your physical and mental health will give you the energy and focus you need to succeed academically.
  • Don’t be afraid to ask for help. If you’re struggling, don’t be afraid to ask for help from a teacher, tutor, or classmate. There are many people who are willing to help you succeed. Consider getting expert tutoring help from Hodis Learning & Music.
  • Set realistic goals. Don’t set yourself up for failure by setting unrealistic goals. Break down large goals into smaller, more manageable ones. This will help you to stay on track and motivated. See: SMART Goals.
  • Develop a positive attitude. A positive attitude can go a long way in helping you to overcome challenges. Focus on your strengths and believe in yourself.
  • Learn from your mistakes. Everyone makes mistakes. The important thing is to learn from them and move on. Don’t let your mistakes discourage you.


Specific Examples

Here are some specific examples of how students can build resilience in the face of common academic challenges:

  • Dealing with a difficult class. If you’re struggling in a particular class, don’t give up. Talk to your teacher about what you’re struggling with and ask for help. You may also want to consider forming a study group with other students in the class or hiring a tutor.
  • Getting a bad grade. Everyone gets bad grades from time to time. It’s important to not let one bad grade define you. Instead, use it as an opportunity to learn and grow. Analyze your performance on the test or assignment and identify areas where you can improve.
  • Experiencing a personal setback. If you’re going through a difficult time in your personal life, it’s important to be patient with yourself. Don’t expect to perform at your best academically when you’re dealing with personal challenges. Talk to your teachers or counselor about what you’re going through and ask for support.

Building resilience takes time and effort. But it’s an essential skill for all students to develop. Resilient students are more likely to succeed academically and in life.


Additional Tips for Building Resilience:

  • Cultivate a relationship with a mentor. A mentor is someone who can provide you with guidance and support on your academic journey. They can help you to set goals, develop strategies for success, and overcome challenges.
  • Build a strong support network. Surround yourself with people who believe in you and support your goals. This could include family, friends, teachers, or other students.
  • Celebrate your successes. It’s important to celebrate your successes, no matter how small they may seem. This will help you to stay motivated and keep moving forward.

Remember, you’re not alone. Everyone faces challenges on their academic journey. But by building resilience, you can overcome these challenges and achieve your goals.


Get Expert Help to Build Academic Resilience

Hodis Learning & Music provides expert, individualized academic tutoring and academic coaching to students of all ages and backgrounds, helping them master course material and optimize academic performance. Learn more about our services by calling or emailing us today!

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Drew M. Hodis

10 Tips for Getting Back into the Swing of School

10 Tips for Getting Back into the Swing of School. Back to School Tips.

The start of a new semester can be a daunting time for many students. After a long break of relaxation and freedom, it can be tough to get back into the swing of things. But don’t worry, we’re here to help! Here are 10 back to school tips to help you have a successful semester:

1. Start Planning Ahead

The earlier you start planning, the less stressed you’ll feel when the semester starts.

  • Buy your textbooks early. This will save you time and hassle later on.
  • Get organized. Keep track of your assignments and use a planner to stay organized.
  • Create a study schedule. Block out dedicated study times in your schedule so that you always have time to complete homework and prepare for exams.

2. Get Organized

Getting organized is essential for staying on top of your schoolwork.

  • Create a study space. Find a quiet place where you can focus and avoid distractions.
  • Keep track of your assignments. Use a planner or app to keep track of all of your assignments.
  • Use a to-do list. A to-do list can help you stay on top of your tasks and avoid procrastination.

3. Set Goals

Set goals. What do you want to achieve this semester?

  • Set SMART goals. Set specific, measurable, achievable, relevant, and time-bound goals to help you stay motivated.
  • Set realistic goals. Don’t set yourself up for failure by setting goals that are too ambitious.
  • Review your goals regularly. Make sure your goals are still relevant and achievable as the semester progresses.

4. Find a Study Buddy

With a study buddy who is serious about school, you can:

  • Stay motivated and on track,
  • Quiz each other, share notes, and help each other understand difficult concepts, and
  • Help each other understand difficult concepts.

5. Take Care of Yourself

Taking care of your physical and mental health will help you stay focused and motivated throughout the semester.

6. Take Breaks

It’s important to take breaks throughout the day, especially if you’re feeling overwhelmed. Get up and move around, or take a few minutes to relax and clear your head. Taking breaks will help you stay:

  • Focused,
  • Productive, and
  • Motivated.

7. Reward Yourself

When you reach a goal, like studying for an hour or getting the grade you wanted on a test, reward yourself with something you enjoy.

  • Make sure to celebrate even the little victories.
  • This will help you stay motivated and on track.
  • Rewards can be small (like going on a nice walk) or large (like celebrating with dinner), but they should be something that you will appreciate.

8. Don’t Compare Yourself to Others

Comparison can be a major source of stress.

  • Everyone learns at their own pace.
  • Focus on your own progress, and remember to celebrate those little victories.
  • If you fail, instead of comparing yourself to others, focus your energy on learning from your failure.

9. Have Fun!

Learning is perhaps the greatest gift in life – so, try to find the fun in school.

  • Lean into aspects of school that you find fun and engaging.
  • Find ways to make learning fun, and don’t forget to enjoy yourself.
  • Especially during stressful moments in your education, try to keep in mind the parts of school that bring you joy.

10. Ask for Help If You Need It

Asking for your help can feel vulnerable and intimidating. But asking for – and getting – the help you need could make all the difference.

  • Ask for help from your teachers, classmates, or parents if you’re struggling.
  • Don’t wait until it’s too late to ask for help.
  • There are also many resources available online and at your school that can help you succeed. Consider tutoring if you’re having difficulty with a particular subject or academic coaching if you need help with general “good student skills” like organization and time management.

Consider Tutoring or Academic Coaching for the New Semester

Get a head start on the new semester with an expert tutor or academic coach. Our tutors and coaches have years of experience helping students get organized, master course material, and succeed in their academics. Learn more or schedule your first session by calling or emailing us today.

by
Rachel Hodis
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The Impact of Exercise on Academic Performance

The Impact of Exercise on Academic Performance

Today, we’re discussing the incredible impact of exercise on academic performance. When children and adolescents stay active, they experience higher levels of fitness, lower body fat, and stronger muscles and bones compared to those who are more sedentary.

Additionally, physical activity enhances cognitive abilities, which means improved academic performance, sharper memory, and better overall thinking skills. On top of that, it can even help alleviate symptoms of depression. So, encouraging your students to get moving is a fantastic way to support their physical and mental well-being! 


The Scientific Impact of Exercise on Academic Performance

The FITKids study by Hillman et al. (2018) explored the effects of physical activity on conflict monitoring in young individuals. Conflict monitoring is the cognitive process of detecting and managing conflicting information. The findings revealed that regular physical activity has a positive impact on conflict monitoring abilities.

Improved conflict monitoring abilities can improve decision-making skills, problem-solving skills, and cognitive flexibility, which are all crucial for academic success.

In another study, Chomitz et al. (2009) investigated the association between physical fitness and academic achievement in third- and fifth-grade students. The researchers collected data on cardiovascular endurance, body mass index, and muscular strength and endurance. Academic achievement was assessed using standardized tests in reading and math.

The study revealed that students who demonstrated higher levels of physical fitness also performed better academically, particularly in the areas of reading and math. The findings also suggested that higher levels of physical fitness were associated with improved cognitive behaviors, such as attention, memory, and problem-solving skills.


Recommended Exercise Guidelines

According to the CDC, children and adolescents aged 6-17 years old should get 60 minutes or more of moderate to intense physical activity daily. Most of those 60 minutes should be spent doing a moderate to vigorous aerobic activity. Think running, bike riding, or a sport like soccer or basketball. This hour of moderate to vigorous activity should be done at least 3 days a week.

A portion of the daily 60-minute activity should also include a muscle-strengthening activity. Muscle-strengthening activities should also be done at least 3 days per week. Climbing trees or playing on a play structure with ladders, ropes, and slides are considered muscle-strengthening activities. Adolescents might consider using weight machines, resistance bands, or hand-held weights to strengthen muscles.

Part of the daily 60-minute activity should include bone-strengthening physical activities as well. Hopping, skipping, or jumping are examples of bone-strengthening activities.

Many children and adolescents likely already meet the recommended exercise guidelines by playing daily at recess, visiting parks, or participating in a sport with weekly practices.


Conclusion

It’s important for children and adolescents to build healthy habits and have an active lifestyle. Exercise has a proven positive impact on academic performance and cognitive development. Parents and guardians should encourage their students to be active every day.

If your active student needs help preparing for exams, completing homework, or just generally needs academic support, contact Hodis Learning & Music. Call us or request a call back to learn more and book your first session today!


Citations

Hillman, C. H., Pontifex, M. B., Raine, L. B., Castelli, D. M., Hall, E. E., & Kramer, A. F. (2018). Effects of the FITKids physical activity randomized controlled trial on conflict monitoring in youth.

Chomitz, V. R., Slining, M. M., McGowan, R. J., Mitchell, S. E., Dawson, G. F., & Hacker, K. A. (2009). Is there a relationship between physical fitness and academic achievement? Positive results from public school children in the northeastern United States.Centers for Disease Control and Prevention. (n.d.).

Centers for Disease Control and Prevention. (n.d.). Physical Activity Guidelines for Children and Adolescents. www.cdc.gov/healthyschools/physicalactivity/guidelines

University of Nebraska-Lincoln. (n.d.). Physical Activity: Kids and Teens. food.unl.edu/article/physical-activity-kids-and-teens