ADHD

Exercise and Your Child’s Brain

by

exercise brainMarch usually marks the middle of the third term of the school year. For some children the winter months are the most challenging. With shorter days and cold, sometimes snowy weather, they are less able to get outside and burn off their extra energy. This makes it difficult for them to “settle down” and get working on their homework.

There is actually a neurobiological reason for this and it has to do with the neurotransmitter chemicals in the brain. I won’t get technical here, but there are three main chemicals in the brain that influence learning. They are serotonin, dopamine and norepinephrine. These chemicals work together to focus, motivate and improve learning in the brain. In his book, Spark, John Ratey, says that exercise improves learning in three ways. I’m paraphrasing but it helps to improve alertness, attention and motivation, helps the cells hold onto new learning and spurs the development of new brain cells. All of which are necessary for new learning and of course for homework.

Here’s how you can help. If you notice that your child is struggling to settle down to do their homework don’t force them. That tends to shut down the brain making it harder to work. Instead, encourage some activity for 15 to 30 minutes. Set a clear time frame so that your child is not surprised that they have to get back to their homework. Provide a five minute and a two minute audio and visual reminder to help with their transition back to homework.

Most middle school students can focus for 30-40 minutes and for elementary age children it is about 15-20 minutes. It’s important to break up your child’s homework time with 5-10 minute activity breaks after a period of focused work. Also providing a snack of lean protein can increase your child’s level of dopamine. Dopamine helps the brain carry the messages from one side to the other. (For children with ADHD, medication helps to increase the level of dopamine allowing the brain to feel “comfortable” and to process the information more efficiently.)

So get your kids active and watch their ability to focus increase and the amount of time they spend on their homework may decrease.

Goal Setting for Teens

by

GoalsMany adults begin the new year with high hopes and new resolutions. When I asked several middle and high school age students what their New Year resolutions or goals were, they said, “better grades.” When asked to elaborate though they were at a loss as to how they planned to reach that goal. Students are doing what they feel is the most they can do and then just hoping that it is enough to raise their grades. Sometimes they are surprised when it is not.

What is a Goal?

How can we help them set and attain a successful goal? The first step is to make sure their goal is a SMART goal. By that I mean it needs to be specific, measurable, attainable, realistic and time specific. (My apologies to the creator of that acronym). Let’s talk about the first two today. So, how do you make “better grades” more specific and measurable?

What does that look like?

First, define which grades they would like to improve and by how much. If your student is bringing home C’s and B’s, then honor roll is not out of reach but some subjects will need more work than others. For instance,” bring my science grade up from a C to a B” is more specific than “improving my grade”. From this point they can find out what their numeric average is and actually calculate how many points they need to raise it up a grade.

Next, make the goal measurable by using the average they are aiming for. For next term, I will raise my science grade by 12 points to an 83% in order to get a B for the term. Now they can actually figure out the specifics they need to raise that grade. If they studied for an hour for a test and received a 75%, would two hours be enough to bring their grade to a 91%? That’s right they would need a 91 in order to bring a 75% up to an 83%.  A low grade takes extra effort to raise their average by a few points. Homework also has an effect as it often throws students a curve ball because they do not understand the impact  one missing homework can have.

If your student would benefit from help with goal setting, time management and organization skills, then check out our upcoming class, Super Skills for Students.

Image thanks to Pixabay

New Year Organizing Plan: Week 1

by

MailWeek 1:

Are you ready for lesson one of our organizing plan? What arrives 6 days a week no matter the weather. Sometimes it is only a small amount and other times it is a pile but each day it continues to grow. If left unattended it can cost you time, money and really add stress to your life. Know what it is?  That’s right it is the mail.

Leaving the mail in the mailbox until you have time to deal with it is NOT an option.

Rule #1: You must deal with it EVERY day.

Now that doesn’t mean that you have to handle each bill or invitation on the day it arrives, but it does mean that you have to separate the bills and invitations from the junk mail each day. So by following the next five steps you will be able to separate the important from the unimportant quickly and easily.

Step 1: Toss/shred/recycle anything that you know you do not need.

Step 2: Separate reading materials (including catalogs you want to browse)

Step 3: Separate bills and keep them together in one folder (To Pay)

Step 4: File anything you really need to keep (automobile title, insurance policies, etc.) or put into a TO FILE folder.

Step 5: Put what’s left into an ACTION folder.

There are several storage ideas you can use to house your mail. Vertical hanging pockets, desktop files or literature sorters work to separate and contain the mail until you can deal with it.

Mail  Rule #2: Deal with the ACTION items and BILLS weekly.

Step 1: Set aside 20 -30 minutes a week to handle the action items you have set aside and to pay the bills that have come in. I suggest weekly payment of the bills unless you already have a plan that ensures all bills are paid on time. This is the time to make that call, reply to that invitation, or send that email, whatever it takes to handle all the items in the ACTION folder.

file

Step 2: Be sure to mark all important dates on your calendar. Clear out this folder each week and you will never again forget to RSVP, pay a late charge on a bill or have to apologize to your child because you lost their permission slip to the museum.

Here is your assignment: Decide how you want to contain your mail and set it up. Whether you use labeled hanging folders in a desktop file or pockets hung on the wall, or a literature sorter, find something that will work for you. Sort the mail each day as it comes in. Pick one day that you will deal with the ACTION items.

Let me know how you do.

3 Tips to Organize for Back to School

by

Great ideas for back to school

It’s back to school time. Are you ready or are you dreading the start of a new school year? If your last year was filled with stress and disorganization, then take a deep breathe. We have three home projects you can quickly do while you wait for the supply lists to come from the school. With a system for handling papers, a launch pad area and a family calendar in place you will start the year off on the right track.

  1. Set up a system for handling the incoming and outgoing papers. Using a simple in/outbox system for each family member helps reduce the hunt for that permission slip or the emergency contact form that needs to be sent back. Help children empty their backpacks daily and put papers that need to be signed or seen by a parent in the parent’s box. Once signed it is returned to the child’s box or put back in the backpack. If possible, set this up near the door that is used most often. Office type in/out boxes come in plastic, metal, bamboo, and fabric covered cardboard. Pick something that makes you feel good. If you’re short on flat counter space use the wall and hang a literature rack, or Pendaflex has a hanging file with 4 poly pockets.
  2. The launch pad or landing pad area is probably already established. It is the place where things get “plopped” on their way in the door and also when they are waiting to go out the door.  Why not make it more efficient and create places for those things you use daily? Have coat hooks for children (at their height) and a place for their backpacks, shoes, musical instruments, library books and/or sports equipment bag. A key rack and place for your cell phone, pocketbook and/or briefcase will save you time and energy too. With everything in one place, and set out the night before, there is less chance of forgetting things and you and your children will start the day off feeling confident.
  3. Central calendar: Having one main calendar for the entire family to use to post appointments, practices, and special events helps avoid overbooking and/or missed appointments. Let each family member use a different color marker on the calendar and be sure that all family members are included. If you use a planner or digital calendar be sure to input the new information so that you are up to date. Pick one day a week to review and plan the upcoming week. Sundays work well for many busy families.