Triboro News

By peer tutor Jenni:

ADHD can make studying challenging. It can be hard to focus, retain information and feel overwhelming. But fear not! There are strategies one can use to thrive academically. 

Know and Utilize Your Learning Style

Figure out how you learn and utilize it! If you’re a visual learner, use charts, diagrams and images to your advantage. If you’re an auditory learner, utilize read aloud features or videos to supplement your reading. Whatever your learning style is, keeping your learning active instead of passive can increase retention. Summarizing material out loud, reading it to another person, and engaging with the material can keep your interest and help retain the information. If you’re hands on and you’re learning software, try following along with a “how to” video to increase your understanding.

Stay Interested

It’s easier to stay focused when learning about topics we’re interested in, but what about when we’re not interested? Find something about the topic that’s interesting even if it’s just one thing and use that as a motivating factor to continue learning about it. If nothing about the topic is interesting to you, consider the bigger picture in how learning about the topic can improve your understanding of the art world.

Break Tasks Down

Looking at your assignment load for the week can be overwhelming, so instead of trying to tackle everything at once, break the assignments down into small chunks. Ask yourself what needs to be completed first and start there. If a weekly discussion post is due Wednesday, open it on Monday, copy and paste the required questions into a Word document. From there, do the reading or whatever is required with those questions in mind. From Monday to Wednesday, work on answering the questions for 15-30 min a day until you’ve completed your discussion post.  This method allows you to work on your assignment over several days and it also gives you time to be thoughtful in your response. After the discussion post is completed, move onto your next assignment that’s due which is usually Friday or Sunday. Take things as they come. 

Tidy Up

Keeping your work area tidy and free from clutter can reduce distraction. That doesn’t apply to everyone, but when my work environment is clean, I can focus more and it’s easier for me to locate the things I need. Consider keeping your phone nearby, but not on your desk or close to your workspace. Notifications or the temptation to scroll is easier when a phone is within arms length. 

Use Body Doubling

Body doubling is a technique where you utilize the presence of another person while you focus on a task. This technique can be beneficial for those that might struggle staying on task when they’re alone. It works differently for everyone. Some people prefer the double double to be present, but not engage. Others, like myself, prefer to interact with the body double to distract from the negative thoughts surrounding a task, so I can focus on the actual task instead of how I don’t like doing it.

Take Breaks

That’s right! Take breaks. Stand up, move around and step away from what you’re doing. This can help improve focus and productivity.  One of my favorites is the Pomodoro technique which is where you study for 25 minutes and then you take a 5 minute break. This interval is called a Pomodoro. I usually shout “Pomodoro!” at this point, but do what works for you. Once you do four Pomodoro sessions, you can take a longer break between 15 and 30 minutes. During the break, do a physical activity or a non-study school related task to reset your mind.

Seek Support 

If you’re struggling, seek support!  Join a study group, meet with a tutor at the Student Learning Center or talk to a counselor.  You’re not alone and we are here to support you with your learning journey. 

Bibliography

Nassiri, Nerris. “Study Hacks That Worked for My ADHD.” Life Effects. Teva Pharmaceuticals USA, Inc. November 22, 2018. Source Link

Scroggs, Laura. “The Pomodoro Technique - Why It Works & How to Do It.” The Pomodoro Technique. Todoist. Source Link

Villines, Zawn. “Body Doubling for ADHD: Definition, How It Works, and More.” Reviewed by Nicole Washington, DO, MPH. Medical News Today. MediLexicon International, October 25, 2021. Source Link

Have you been feeling drab lately? Anxious? Fidgety? Irritable? Unproductive? You might benefit from incorporating some mindfulness into your days. 

What is mindfulness? 

You may have heard about mindfulness because the practice is gaining popularity, but what exactly is it? Well, mindfulness is a conscious, purposeful way of tuning in to what’s happening in and around us. It is a way to experience the present more fully, paying your full attention to and having full awareness of the present moment. Basically, it’s attention, observation, and reflection meant to improve well-being. Mindfulness can look like stopping to take a few deep breaths, paying attention to the way your feet feel when walking in nature, noticing how you feel when participating in your favorite hobby, or it can look like formal meditation.  

Why mindfulness? 

Life as a college student can be challenging. It’s a big balancing act of classes, school work, social life, work, family, and whatever else you have going on. Mindfulness can help with this juggling act academically, emotionally, and socially. Academically, mindfulness practices have been proven to make students more ready to learn by improving the quality and duration of their attention and focus, reducing test anxiety and increasing scores, improving ability to handle stress, and deepening connection with content. Emotionally, mindful practices have been reported to decrease the prevalence of negative thoughts and emotions such as stress, anger, rumination, anxiety, and depressive symptoms. Socially, mindful practices can enhance your relationship skills by improving your listening, empathy, and ability to be present for a partner, friend, or family member. 

Easy ways to incorporate mindfulness into your daily life: 

Mindfulness sounds like a magical fix-all, doesn’t it!? Well, it can be life changing but it does take some work. Don’t fret though, there are easy ways to begin incorporating mindfulness into your daily life. First, you could download a free app that will walk you through how to begin your practice. There are a number out there including Insight Timer, Buddhify, Smiling Mind, UCLA Mindful, Mindfulness Coach, and Healthy Minds Program. Or if you prefer to listen, you could explore a mindfulness podcast. 10% Happier, Mindfulness Mode, Tara Brach Podcast, On Being, Untangle, or Mindfulness for Beginners are just a few of the options out there. If you’re more of a visually oriented person, you can try watching these (or similar) videos on breathing techniques. Triangle Breathing and box breathing are both easy to learn and can be practiced almost anywhere. Other easy ways to being your mindfulness practice are pausing to take deep breaths and noticing how you feel, paying attention to the natural world around you, journaling, and doing one thing at a time (eliminating distractions such as screens). If you've tried these strategies and like them you can deepen your practice by taking a mindfulness course. 

Mindfulness at RMCAD 

If you’re interested in trying out some mindfulness and you’re an on ground student, you could participate in the Mindful Mondays on campus. This is three part series with opportunities to meet on the second Monday of each month through April from 11:50-12:40 in the Rotunda and online. Check it out at this link! 

“What better way to pass long wait times at a restaurant than to sketch?”

Asks Illustrator “Q”  in New Orleans: Travel Sketching with Qianjiao Ma. As promised this month in my monthly magazine blog post for the Lib Blog at RMCAD I am going to talk about sketching and the process of making it a finished product, especially in the world of branding and product display. 

Sketching is not about getting it right, first you want to just look at the placement, scale and perspective of things. Qianijiao recommends using  gray markers to do a quick layout. If you are not a fan of marker use a soft pencil, but it is key not to go too dark or be heavy handed at this point. The detail comes later. They also recommend keeping your sketchbook small. I agree, this is so important for two reasons; 1. To not over think it and add too much of the landscape, keep it focused, and 2. When working with a client you often need to sketch on the fly and get out a simple idea. A small sketchbook is easier to carry but is also less intimidating.

What font do I use?

Right? There are millions and I have spent hours downloading fonts just to have at the ready for Photoshop or the like. So how do you know? Well, to start think about the client or product, what are they selling, what is their style? Many fonts can be broken up into chronological genres and/or geographical genres. Then I might look at size and readability, less is better in some cases, some are so large that it’s abstract at that point.

https://rework.withgoogle.com/guides/unbiasing-raise-awareness/steps/watch-unconscious-bias-at-work/

https://volumesf.com/

“Community” (on the bottom) visual aesthetic and meaning reminded me of something I saw recently about the lack of connection between departments. Google’s HR apparently calls this a “hairball”. Each color has thousands of dots and lines representing each person in a department and how they connect. The Volume Inc. piece speaks loudly to the “I” in Community. However, let's get back to the topic at hand. Type. Color is also important, whether black on white (or vice versa), complementary or a multitude of colors. Think about what you are trying to say with your design, is it meant to be aggressive, subtle, 3 dimensional, cool or warm? 

Play with font and color

SEE?                  SEE?                 SEE?                       SEE?                      SEE?                       SEE?

All these things play a part in whether someone wants to buy something, whether it be a beer or a $20,000 piece of art. Now, ignore the fact that the quality of this image is bad. Notice instead the transformation from sketch, to a quick render in Photoshop. Now imagine if  you were a pro. What would you change before taking this to a client?

https://bestofbothdesign.com/ai-of-colorado/

For more advice or branding and typography consider looking to the SLC! Lea, a Graphic Design graduate from RMCAD and Student Learning Center tutor is a great resource. lgreenwood@rmcad.edu

With the start of the Spring B term, I have been sensing a lot of exhaustion and burnout from fellow RMCAD colleagues and students. I’ve even felt it from friends and family members. I think this time of year can be a challenge for many people because winter is slowly loosening its grip as spring is just beginning to edge its way into our lives. It always feels like the last stretch of winter is dragging on forever. Transitions of any kind can heighten feelings of stress, excitement, and restlessness. Jumping so quickly from one phase to the next with little time between, as we do from spring A to Spring B at RMCAD, can create the sense that you’re moving forward with barely any fuel left in the tank. It’s also no wonder so many people catch the sniffles this time of year, as stress plays such an important role in our immune system response. That’s why, at this time of year especially, I’m reminded of the importance of taking breaks and pausing for recovery. Through rest, we are able to prepare for transitions, gather strength, and generate a greater sense of well-being. Rest comes in many different forms and can look different to everyone. Here are the 7 types of rest that can help you restore your energy and prevent burnout. They’re good to practice whenever you have the time and feel the need to take a break from the demands of daily life.

1. Physical rest.

Physical rest is often what comes to mind first when I think about needing to take a break. It can feel so relieving to come home and sink into a comfy couch or bed after a long day of work. Some ways to know if you need physical rest are if you’re feeling pain, tension, physical exhaustion, or illness. Here are a few different ways to get physical rest:

1. Do yoga or stretch your body

2. Cuddle with a pet or a loved one

3. Get a massage

4. Curl up under a (heated) blanket and drink tea

5. Go swimming

6. Take a hot shower or bath

7. Sunbathe indoors or outdoors (if weather permits)

2. Mental rest

When your mind has been processing stimuli and solving problems all day, it can start to feel a bit tiring. If you don’t take time for mental rest it can take a toll on your ability to solve problems, communicate, or simply think clearly. Mental rest also greatly improves your mood. You might be needing to take a moment for mental rest if you’re feeling overwhelmed, confused, tired, frustrated, or agitated. Perhaps you’re having difficulty sleeping at night due to a restless mind or maybe problem-solving feels more challenging than usual. These are all signs you may need some mental rest. Try one of these 7 tips to achieve a rested mind:

1. Journal about your day and your feelings

2. Read or listen to an audiobook or podcast

3. Listen to your favorite music

4. Take a long walk in nature

5. Watch a comforting video or movie

6. Get your hands dirty doing your favorite hobby (repotting plants, knitting, painting, pottery, etc.)

7. Take a break from technology

3. Emotional rest

Having emotions is what makes us human. Emotions connect us with others, help us make choices, develop a sense of self, and protect us. But emotions can sometimes be overwhelming, creating a feeling of fatigue. You may be in need of some emotional R&R if you’re feeling numb, insecure, overly apologetic, or angry with yourself. Perhaps you feel the need for isolation due to overwhelming and distracting feelings such as anxiety or frustration. Here are some ways to achieve emotional rest:

1. Advocate for your needs. (this might mean asking for some alone time, more help around the house, or support on a project)

2. Schedule an appointment with a mental health counselor/therapist

3. Stop comparing yourself to others (this could mean taking a break from social media)

4. Open up to a friend or family member about how you’re feeling

5. Exercise

6. Journal about your emotions or use an emotion log 

7. Use some visualization techniques and practice feeling the emotions you want to feel

4. Spiritual rest

Spirituality is unique to each individual and can mean something different to everyone. Spirituality is how I remain connected to and find meaning and abundance in the present moment. You might be needing spiritual rest if you’re feeling hopeless, defeated, depressed, or dissatisfied with life. Here are some of my favorite ways to achieve spiritual rest:

1. Meditate or pray

2. Do a tarot card reading or read a book about a spiritual discipline

3. Practice gratitude through journaling

4. Practice positive affirmations

5. Connect with a community

6. Talk to a therapist

7. Spend time in nature

5. Sensory rest

Sometimes your senses just need a break. As humans, we constantly receive sensory stimuli which can sometimes become overwhelming and result in exhaustion, burnout, or a complete meltdown. You may be in need of sensory rest if you’re feeling overwhelmed, numb, agitated, or easily startled. Perhaps one of your senses is feeling fatigued and you’re not enjoying the things you used to because of it. Here are some ways to take a mini break from all that stimuli. Your nervous system will thank you.

1. Take a break from all screens

2. Book a sensory deprivation session or make one yourself by drawing a warm bath/shower with dim lighting. You can up the relaxation by adding Epsom salts or aromatherapy, using earplugs, and turning the lights completely off

3. Use noise-canceling headphones or earplugs

4. Meditate or take a nap. If you choose the meditation route really try to focus on your breathing

5. Put on your comfiest clothes

6. Take a break from processed foods and enjoy something natural and nourishing

7. Drink some soothing chamomile tea

6. Social rest

When I first heard the term social rest, I thought it mean taking some time to be alone. However, I have come to learn that social rest is about fostering a sense of authentic and meaningful connection with others after feeling isolated or socially unfulfilled due to the same types of social interactions every day. Social rest has become even more critical as we progress into the digital age and almost every interaction takes place through social media or texting and can feel superficial. You might be needing social rest if you feel lonely, disconnected, or disengaged, or have the desire to isolate yourself from others. Perhaps you have been fostering online friendships and neglecting your face-to-face relationships. In any case, here are some great ways to achieve social rest:

1. Call a close friend or family member and talk to them on the phone

2. Go grab coffee or lunch with a friend or family member

3. Go on a walk with a loved one

4. Find a group of people you have something in common with and/or join a club with similar interests

5. Plan a double date or invite a loved one over for dinner

6. Go on a getaway with a special someone

7. Go to events with people that make you feel good and practice saying no to events/situations that cause you more stress than happiness

7. Creative rest

It can be all too easy to get wrapped up in the daily grind and find at the end of the week that you had barely any time or energy to work on personal and fulfilling creative endeavors. There may be days or even weeks when you were unable to focus on creative and fulfilling projects due to a hectic and demanding schedule of events. This lifestyle, while unavoidable, can nevertheless become quite draining and leave you feeling uninspired, especially if you’re an artist. But an essential component of creativity isn’t just making the thing, it’s noticing the things around us that spark joy and create fuel for future creative ideas. Do you ever feel selfish when taking the time to do creative projects that make you happy? Perhaps you feel like your contributions aren’t valued by others. Or, maybe you spend a lot of time focusing on other people’s needs, leaving yourself little-to-no time to focus on your own fulfillment. Or maybe you find yourself constantly sabotaging your desire and effort toward joy. If so, you may be in need of some creative rest. Here are a few things to try (You can award yourself creative bonus points if you incorporate a sketchbook in any of these practices):

1. Spend time in nature (go on a walk, take a hike, or sit on a balcony and observe the life around you!)

2. Listen to music

3. Listen to a creative podcast or watch a creative youtube video or movie that’s inspiring

4. If you have extra time, take a day off and do whatever you feel like doing

5. Learn! Take a creative class or watch a creative tutorial

6. Try something new that excites you and maybe scares you just a little bit, like trying a new food/restaurant, or going somewhere you’ve never been before