TOPIC: Managing and Caring for the Self
Self-Regulated Learning
Self-regulated learning is a cyclical process, wherein the student plans for a task,
monitors their performance, and then reflects on the outcome. The cycle then repeats
as the student uses the reflection to adjust and prepare for the next task. The process is
not one-size-fits-all; it should be tailored for individual students and for specific learning
tasks (Zimmerman, 2002).
The figure to the right illustrates the key steps of the process. These steps are
performed by the student, but instructors play a vital role in guiding and coaching
students through each step. The bullet points below provide additional information, and
are drawn from Zimmerman (2002) and Zumbrunn et al. (2011).
1. Plan, set goals, and lay out strategies
This first step of the cycle may be overlooked by many students as they dive headlong
into a task. Encouraging students to establish a plan before they start working on a task
will help them strategize right from the start. Although students may see this as taking a
step backward, it will ultimately help them be more efficient with their time and effort.
Guide students though this process by helping them ask themselves the following
questions:
Analyze the learning task. Is this a task I've done before or something new?
Does it build off of a task I've done before? How much time will it take? How much
focus will I need?
Set goals. How will I structure this task? What are the intermediate checkpoints
and sub-goals? Can I complete an outline with two weeks to go, and then a rough
draft one week prior to the due date? That would allow time to get extra help as
needed.
Plan strategies. Will I need resources from the library, a color printer, help from
my lab partners, or an appointment for office hours? Given my needs, when should
I get started on this task?
Set expectations for the outcome. Given how much time I have available, my
strengths and weaknesses, and my current standing in the course, what type of
outcome would I like? Do I need to "ace" this, or is it OK if I can just complete it
successfully?
Instructor tips:
When students are new to a task, help them map out the most effective strategies
to match the goal.
Set intermediate, shorter term goals along the pathway toward a larger goal.
As students gain proficiency, allow them to plan for themselves.
2. Use strategies and monitor performance
In this phase, students carry out the plan that was outlined in the forethought phase.
Ideally, students can proceed with confidence because they have already established a
detailed plan of action.
Here are some key points you can use to coach students through this phase.
Use self-observation to reflect on the actions taken by the student and the
effectiveness of the results.
o For example, when I studied in a quiet location in the library, I completed the
reading more quickly than when I read at home.
Because things don't always go smoothly, have students make a plan for what to
do when obstacles arise (Flanagan, 2014).
o For example, if I get stuck on the math in this assignment, I will go to the TA's
weekly help session.
Prompt students to stick with the strategies, even though it may be tempting to
revert back to known (but ineffective) strategies. Unfamiliar approaches may feel
inefficient at first, but learning the method can be as important as learning the
material.
Have the students monitor their progress on the intermediate goals, and the
strategies they are using. At the same time, you can also monitor their progress
and offer feedback (see structuring feedback for self-regulated learning
3. Reflect on performance
Many students focus solely on the extrinsic outcome of their grade. While grades are
important, you can help students reflect on how they think they did on a particular
assignment, and why. This self-reflection can help them understand why they earned a
certain grade and how to improve their performance. Activities like an exam
wrapper can solidify this process.
Ask students to evaluate their own performance and their results. Students should
compare their performance to their original goal, rather than comparing
themselves to others.
Reflect on the effectiveness of strategies used. Did they select an appropriate
strategy? Did they follow through with the selected strategy?
Encourage students to attribute poor outcomes to the effort made and/or the
strategy used. Students should be coached to not attribute failure to lack of ability.
Help students manage their emotions, and in time, direct them toward productive
lines of thinking about how they can improve their performance. Even if their
outcome is not what they had hoped, they can still learn from the experience.
A key part of this process is that students use this reflection to plan for the next
task. How will they adapt their planning, strategy, time management, and self-
monitoring?
Self-care is a lifelong habit and culture.
Why Self-Care Matters
It’s so important to make sure you take good care of your body, mind, and soul every
day, not just when you get sick. Learning how to eat right, reduce stress, exercise
regularly, and take time-out when you need it are touchstones of self-care and can keep
you healthy, fit, and resilient.
Why Do We Often Fail at Self-Care?
Practicing self-care isn’t always easy. Most of us are crazy busy, have stressful jobs, or
are supporting families. Me-time is usually last on the agenda. Worse, we can
sometimes feel guilty about taking the time required to take care of ourselves. So
getting started with self-care can be challenging.
Here are 12 ways to get started with your self-care.
1. Make sleep part of your self-care routine.
Sleep can have a huge effect on how you feel both emotionally and physically. Not
getting enough can even cause major health issues. But stress and other
distractions can wreak havoc on our sleep.
What do you do to make sleep part of a self-care routine? Start by thinking about your
nightly routine. Are you eating or drinking immediately before bed? If so, it's especially
important to stay away from caffeine and sugar, which tend to keep you awake.
Reducing stress is also key. If you have work-related stress, think about the best ways
to calm yourself after a hard day or relax more while on the job. You might talk to your
employer about lessening your workload, or settle a disagreement with a coworker.
Next, make sure your bedroom is the best possible place for you to get good REM sleep.
It should be free of distractions (such as a television, laptop, cellphone, etc.). And make
sure you have room-darkening curtains to keep the sun from waking you up too early in
the mornings.
2. Take care of yourself by taking care of your gut.
Your gut health can have a significant impact on your health, well-being, and feelings of
vitality. The types of foods you eat crucially impact the bacteria that lives in your
stomach, resulting in a cascade of either positive or negative outcomes. An unhappy gut
can lead to an unhappy person, and vice-versa.
3. Exercise daily as part of your self-care routine.
We all know exercise is good for us, but do we really know how good it is? Daily
exercise can help you both physically and mentally, boosting your mood and reducing
stress and anxiety, not to mention helping you shed extra weight.
Of course, it might be hard to go to the gym every day, so try to incorporate other
exercises, such as walking, tennis, or yoga, which may be able to fit into your schedule
more easily. The most important thing is to create a routine that works for you.
4. Eat right for self-care.
The food we eat has the potential to either keep us healthy or contribute to weight gain
or diseases such as diabetes, but it can also keep our minds working and alert. Eating
the right foods can help prevent short-term memory loss and inflammation, both of
which can have long-term effects on the brain and, in turn, the rest of the body. Some of
the most amazing self-care foods include fatty fish, blueberries, nuts, green leafy
veggies, and brassicas, like broccoli.
5. Say no to others, and say yes to your self-care.
Learning to say no is really hard; many of us feel obligated to say yes when someone
asks for our time or energy. However, if you’re already stressed or overworked, saying
yes to loved ones or coworkers can lead to burnout, anxiety, and irritability. It may take
a little practice, but once you learn how to politely say no, you'll start to feel more
empowered, and you'll have more time for your self-care.
6. Take a self-care trip.
Taking a self-care trip can make a huge difference in your life. Even if you’re not feeling
particularly stressed, getting away for a weekend every now and then can help you
disconnect, relax, and be rejuvenated. These self-care trips don’t have to be costly;
simply drive to the next town over and see the sights, or go camping nearby. The goal is
to veer away from your normal schedule and take the time to do something just for
yourself.
7. Take a self-care break by getting outside.
Spending time outside can help you reduce stress, lower your blood pressure, and be
more mindful. Studies have even shown that getting outside can help reduce fatigue,
making it a great way to overcome symptoms of depression or burnout. Getting outside
can also help you sleep better at night, especially if you do some physical activity, like
hiking or walking, while you are outside.
8. Let a pet help you with your self-care.
Pets can bring a boost to our lives. From giving unconditional love to providing
companionship, pets can be hugely beneficial for our self-care. Dogs especially can
help reduce stress and feelings of anxiety, and can even lower blood pressure. In fact,
many people who suffer from disorders like PTSD have benefitted from working daily
with animals, which is why service dogs have become so helpful for these individuals.
9. Take care of yourself by getting organized
Getting organized is often the first step to becoming a healthier you, because it allows
you to figure out exactly what you need to do to take better care of yourself. A small
change, like keeping a planner or a calendar on the fridge, can help you write down all
your responsibilities and appointments, while at the same time keeping your life a bit
more organized. You can also create an area to keep keys, purses, backpacks,
briefcases, and coats, and make sure they’re ready to go for the next day.
10. Cook at home to care for yourself.
Many people don’t take the time to make themselves meals, preferring instead to stop
for fast food or popping a pre-made meal in the microwave. But these "fast" meals
aren’t usually sufficient when it comes to feeding your body the right kinds of calories
and nutrients. Even if it’s only once a week, consider making a healthy meal for yourself
or your whole family. You could even look into a meal delivery service or meal kit that
can help you get started.
11. Read a book on self-care for self-care.
In today’s fast-paced world, we tend to turn to our phones for entertainment or comfort,
scrolling through news feeds that can contribute to our stress and anxiety rather than
helping it. Instead, consider bringing a book with you when you leave the house. Even
better, bring books on self-care, so that you can learn more about how to take care of
yourself while you are taking care of yourself. You might be amazed at the difference it
can make when you slow down instead of always looking at your phone. Not only can it
help improve your mood, it can also help you to stay more present and mindful.
12. Schedule your self-care time, and guard that time with everything you have.
It can be hard for us all to find extra time. But it’s extremely important to plan regular
self-care time. Moments alone can help you to ponder the best ways to move forward in
your life and keep you grounded. And moments with friends can help you feel more
connected and relaxed.
The benefits of self-care to society are empowered patients with higher self-esteem,
improved wellness, longer life expectancy and reduced use of healthcare services.
How to Set a Goal
First consider what you want to achieve, and then commit to it. Set SMART (specific,
measureable, attainable, relevant and time-bound) goals that motivate you and write
them down to make them feel tangible. Then plan the steps you must take to realize
your goal, and cross off each one as you work through them.
Goal setting is a powerful process for thinking about your ideal future, and for motivating
yourself to turn your vision of this future into reality.
The process of setting goals helps you choose where you want to go in life. By knowing
precisely what you want to achieve, you know where you have to concentrate your
efforts. You'll also quickly spot the distractions that can, so easily, lead you astray.
Why Set Goals?
Top-level athletes, successful businesspeople and achievers in all fields all set goals.
Setting goals gives you long-term vision and short-term motivation . It focuses your
acquisition of knowledge, and helps you to organize your time and your resources so
that you can make the most of your life.
By setting sharp, clearly defined goals, you can measure and take pride in the
achievement of those goals, and you'll see forward progress in what might previously
have seemed a long pointless grind. You will also raise your self-confidence , as you
recognize your own ability and competence in achieving the goals that you've set.
Starting to Set Personal Goals
You set your goals on a number of levels:
First you create your "big picture" of what you want to do with your life (or over, say,
the next 10 years), and identify the large-scale goals that you want to achieve.
Then, you break these down into the smaller and smaller targets that you must hit to
reach your lifetime goals.
Finally, once you have your plan, you start working on it to achieve these goals.
