5 strategies to help you write an assignment, thesis or book

The thought of starting any new writing task (whether it be a blog post, an assignment or a book) can be a daunting one.

With only ideas in your head and nothing on paper or typed up on your computer, the sight of a blank sheet of paper or empty word document can be paralysing for many of us.

“Where do I start?” you may ask in an overwhelmed state. You may think to yourself “Ahh, stuff it. Let’s just see what’s happening on Facebook”, “I might just check my email” or “I’ll feel like writing tomorrow, it will be easier tomorrow…hey, I’ll start tomorrow!”

Ever had an experience like this before?

I took part in a fantastic course recently called “Turbocharging your writing” run by Hugh Kearns from ithinkwell.com. Although the course was created for university academics and PhD students, the writing techniques are useful for all students (in High school, TAFE or university) and any working professional who needs to write as part of their job.

Below is a list of a several strategies Hugh shared to help you get into the groove of writing.

1. Write even when you don’t feel like writing

Let’s be honest with ourselves, many of us are waiting for the right moment to start writing. Perhaps we think we will be ready after we finish reading a certain article or maybe we think one day we will wake up and feel inspired to write!

Unfortunately, the movie portrayal of the inspired, passionate writer who locks themselves away for days on end in a cabin to write the perfect bestselling novel has led many of us to believe that one must feel in the right mood to write.

The reality is you may never feel ready or inspired to write. So what should you do? Hugh Kearns suggests – start writing anyway.

If we start writing (even if we don’t feel like it) we may find that after 30 minutes or so, as we start to make progress, that we suddenly feel slightly inspired. This in turn makes us want to keep writing.

2. Make writing a daily habit – Two golden hours worth

If you look at the lives of great writers like Stephen King and Bryce Courtney, what you’ll notice is that these people write daily. It’s an ingrained habit.

Woody Allen famously said -

“90% of success is just showing up”.

Apparently, the same philosophy applies to writing – 90% of success at writing is just turning up to write!

In the “Turbocharging your writing” seminar, the facilitator talked about the idea of “assuming the position” to write. By this, he meant sitting down either at your computer or with a pen/pencil in your hand, ready to write. That’s the first step to getting any writing done – you’re just turning up to start the writing process (and my sense is that often this can be the hardest part).

Hugh then talked about the idea of nailing your feet to the floor to force yourself to write for “Two Golden hours”. He then warned us that during the first 45 minutes of this process, most people experience some level of anxiety and discomfort. It’s common to have thoughts such as “I can’t write this”, “I rather be doing something else” or “This is really hard…”.

This is completely normal but often what happens is people think that something is wrong when they experience this anxiety. They think that because they’re finding it hard to write, perhaps they should stop and often that’s exactly what they do. Big mistake. “If you just hang in there, the anxiety will eventually disappear” said Hugh Kearns.

3. Writing is not a linear process

It’s a myth to think you need to start at the very beginning of your piece of writing and perfect the first sentence before you go on to write the rest.

Forget the first sentence. That will come in time. I recommend putting all your ideas down on paper and work with that to begin with.

If you need to have some kind of structure in place before you begin the writing process, try jotting down your ideas on a mind map or writing each idea on post it notes so you can shuffle them around to create a structure. Once you’ve done this, don’t think you need to start writing your introduction or the first paragraph of your essay. Start with the idea you feel most comfortable with and go from there.


4. Use writing as a form of thinking

If you’re feeling stuck, write about what you are feeling stuck about. Set your alarm for 5 or 10 minutes time and whatever comes to mind, put it down on paper.

The key is to keep your hand moving. Don’t stop writing until the alarm goes off.

Try this out and I bet you’ll be surprised with what kind of insights and creative solutions you come up with.

5. Write when you are most alert

If you are trying to make writing a daily habit, then you want to foster positive experiences writing. A few weeks ago, I tried writing at 9pm on a Friday night when I felt exhausted. How do you think I went? It was a horrible experience which ended in tears. Consequently, I didn’t pick up a pen to write for days.

The fact of the matter is writing is a complicated and mentally exhausting task. For this reason, it doesn’t make sense to do write when you’re tired. Write when you feel most alert and have the energy to do so.



How to stay focused and on task (without deleting Facebook)

The Facebook group “Addicted to Facebook” is just shy of 2000 members (1999 members at the time of writing this post). One Facebook addict, Jackie, shares “wow I can honestly say I’m addicted to facebook. so bad that I need professional help”. Whilst another member states “I think its funny that I get accused of being addicted to Facebook by people who must be on here as much as me to being accusing me of being addicted to Facebook”.

To join such a group indicates that these people have hit rock bottom. They are desperate. But just like any recovering addict, at least these people have taken the first step by acknowledging that they have a problem.

I have a sneaking suspicion that they are not alone and there are many other Facebook users who would easily qualify for such a group but wouldn’t be willing to expose this by pressing the ‘Like’ button.

Afterall, who wants to be viewed as a Facebook Junky who prefers to spend more time in virtual worlds than out in the real one?

After being disturbed by the voyeurism Facebook imposes and his strange obsession for following the profiles of people he didn’t know very well, a fellow blogger recently took the plunge and deleted his Facebook account. He shared –

“While there’s the appearance of connectedness and networking in the Facebook environment, I perceived a huge gap between the real world me and the real world friend with whom I was suppose to be interacting….It [Facebook] is a communication strategy that is neither satisfying nor effective and which is, to my mind, not particularly healthy”.

Whilst I admire this man’s decision to delete his Facebook account in pursuit of more meaningful connections, I still can’t bring myself to delete my profile. I like Facebook too much.

So if you’re like me and you don’t want to give Facebook the boot just yet but you find yourself getting easily distracted by it and you’re keen to reduce your time on there, then keep reading.

Below I discuss a number of strategies that can help you eliminate distracting sites such as Facebook when you need to and develop single minded focus so you can be truly productive and effective when you work.

I have broken down the strategies into four main sections: 1) Training your mind to focus, 2) Preparing your mind and environment for work, 3) Kicking your Facebook habit and 4) Ways to sustain your ability to focus throughout the day.

1) Training your mind to Focus

Meditation appears to be a great way of training your brain to focus on one task at a time. Neuroscientist Dr Lazer and her team MRI scanned the brains of a group of non-religious Westerners who meditated regularly and a group of people who had no previous experience with meditation. What they discovered is that there was increased development in the regions of the meditators’ brains associated with sensory processing and attention than in the non-meditators brains.

Whilst meditation isn’t rocket science, it does take a little practice and patience. If you’re new to meditation or just getting back into it after a long break, find a quiet place to sit and focus on your breath for just 3 – 5 minutes. Alternatively, you can start by focusing on an instrument in a piece of music (Note: Avoid heavy metal or techno music). When you feel ready, increase the amount of time you meditate for.

Another way of training your mind to focus is to use a Distraction card. All you need to do is take a palm card and every time your mind starts to wonder or you succumb to checking your email or Facebook, tick the card and then return to your task. This is a simply way to help you gain greater awareness of just how distracted you are and can also provide useful baseline data.

It may also help to write down any distracting thoughts and revisit them at a later time in the day. Some people even keep Worry notebooks. Basically, whenever they start to worry about something that is unrelated to the task at hand, they jot down the thought and tell themselves “I’ll deal with that at 5:30pm” or whatever time works for them.

Let me just emphasise that all of the strategies listed above take practice. You can’t expect to have the focus of a longtime Buddhist practitioner of meditation after one meditation session! But after a few days of practice, you will start to see a difference in the way you work.


2) Preparing your mind and environment for work

If my desk is covered in dirty dishes, books and papers and the television is turned on, it’s highly likely I’m going to be distracted and feel agitated whilst I work. This feeling of discomfort is likely to eventuate in me logging into Facebook, Youtube, etc.

On the other hand, the simple act of cleaning my desk and emptying my intray sends a strong signal to my brain: it’s time to get some serious work done.

Stella Cottrell in her book “The Study Skills Handbook” asks us to consider the following –

What kind of study environment suits you best for different stages of the study process? Make a conscious note of what it is that enables you to begin to study: is there quiet or music or background noise? Do you need to be at home or in a library or with friends? Do you need a clear table? What else is needed?

At the beginning of your study session, set clear time limits for how long you are going to work on a particular task for. It also helps to be clear on what you want to work on and accomplish during that time.

3) Kicking your Facebook habit

You may be mentally prepared and your optimal work conditions may be in place (e.g. clean desk, study plan, right equipment) but none of this will make much of a difference if logging into Facebook every 30 minutes has become an ingrained habit.

Similar to a smoker who goes cold turkey, you need to rid Facebook from your system when it comes time to work.

You have a few options in regards to how you go about doing this. I recommend that you either go to a location that doesn’t have Internet access (e.g. a local library or café) or download a program that will lock you out of Facebook for several hours during the day (e.g. Ez Internet Timer and Times Up Kidz). The programmers of Times Up Kidz offer a 30 day free trial – this may be all you need to break your habit of checking Facebook regularly throughout the day.

4) Sustainable focus

If you’ve been working on something for an extended period of time (1 hour plus), your ability to focus and concentrate can significantly diminish. To sustain your focus, make sure you give yourself regular breaks.

Avoid the energy drinks (you know they’ll just make you feel terrible) and drink plenty of water to help you to stay fresh, focused and alert.

If you’ve got any strategies for enhancing focus and concentration, I’d love to hear about them!



The myth and madness of multitasking

An old Psychology Professor told me recently how he had to write his PhD thesis by hand and paid a lady with a typewriter to type it up for him. Paying typists and drawing graphs by hand was the done thing in academia only a few decades ago.

How times have changed!

One could argue that thanks to word processors, the Internet and online journals, today’s students are able to research and write assignments with relative ease. Checking spelling, getting definitions of certain words and gathering information can be done within a matter of minutes, even seconds (depending of course on the speed of your computer and Internet connection).

Despite these incredible technological advancements, are students today any more productive than people were in the past?

I don’t think so.

21st century students face new challenges to getting their work done – overcoming distractions and not succumbing to the myth of multitasking.

Instead of wasting hours writing up neat notes for a typist, nowadays it’s highly likely that we will waste our time surfing the net, chatting online to our friends, looking at photos on Facebook and reading blogposts (Don’t feel guilty, keep reading!).

When was the last time you checked your email, had the television on, burned a CD for a friend and received a text message all at once? It seems to have become the norm for many of us to do several things at the same time.

Once we distracted ourselves with Spider Solitaire but now when we are bored we find ourselves being lured by sites such as Facebook, Twitter and YouTube, and/or we feel the need to text message a friend or two.

A Kaiser family foundation study found that young people (8-18 year olds) are now spending an average of more than 7.5 hours a day, seven days a week consuming media (e.g. watching movies and television, surfing the net and playing video games).

Without a doubt such a sedentary lifestyle is likely to negatively impact on our physical health. Research indicates that since 1985 the rate of obesity in boys has doubled and the rate for girls has tripled in Western Australia. According to the Premier’s Physical Activity Taskforce, one quarter of all Western Australian children are overweight or obese.

Whilst the physical impacts are obvious and have been for some time, until relatively recently there has been little discussion on the psychological and intellectual impacts of living primarily in virtual worlds and distracting ourselves with online sites, video games and other gadgets as we work.

A study conducted by the Institute of Psychiatry at the University of London found that people who were distracted by email and phone calls suffered a fall in IQ more than twice that found in marijuana smokers.

Another study at the University of California found that workers took an average of 25 minutes to recover from interruptions such as phone calls or answering email and return to their original task.

So whilst you may feel like your being efficient as you type up that email and chat to your friend on the phone at the same time (Aren’t you so great? You’re doing all these things at once!), don’t be fooled. You’re actually being less efficient in the long run. In fact, researchers have found that you can be up to 40% slower to complete something when you multitask.

In addition, it has been found that multitasking prompts the release of stress hormones which can lead to us feeling frustrated, more aggressive and impulsive.

Professor of Psychology and Neurobiology, Russell Poldrack states -

“There is a cost to the way that our society is changing. Humans are not built to work this way [multitask]. We’re really built to focus.”

Some researchers have even gone as far as saying that constant engagement with sites such as Twitter, Bebo and Facebook may be causing changes in our brains that result in humans being more self centrered with shorter attention spans.

“We know how small babies need constant reassurance that they exist…My fear is that these technologies are infantilising the brain into the state of small children who are attracted by buzzing noises and bright lights, who have a small attention span and who live for the moment” states Baroness Susan Greenfield (British Scientist).

The good news is that you can change the way you work. Just like some people choose to give up smoking, drinking and eating junk food after becoming more aware of the physical and mental health effects, you may now feel compelled to practice focusing on one task at a time and spend less time online.

Recently, I’ve been testing out various strategies and programs to help me practice the art of focus and kick the habit of distracting myself with Facebook, etc. I’ll share more about these strategies in my next blog post.



5 simple steps to help you sleep like a baby

A student recently told me that she had trouble getting to sleep at night. “My mind is so active. I want to sleep but I can’t” she said with a pained expression. “Is there anything I can do?” she asked.

Besides doing the obvious such as avoiding caffeine right before bedtime, there are a number of things you can do to help you catch a healthy dose of zzz’s.

1. Journal out your thoughts

If you find yourself worrying about certain things late at night, consider writing down in a journal whatever comes to mind (“I need to go to the gym tomorrow”, “I can’t forget to call Matt in the morning”, “My human biology assignment is due in 2 days, eeek!”, etc).

Some people refer to this as ’stream of consciousness writing’ or ‘morning pages’.

With this journaling technique, the key thing is to make sure the words flow continuously onto the page. If you can’t think of what to write then simply put down “I don’t know what else to write” or even “Blah blah blah blah”. Do this until your mind is emptied of all its worries and/or your eyes start to feel incredibly heavy.

2. Exercise (but do it well before bedtime)

Engaging in regular exercise can help to decrease your stress levels and relax your body, thereby making it easier for you to fall asleep.

But it’s important to exercise at least 3 hours before you hit the sack (unless you want to be doing an all nighter!)

The reason for this is that exercise stimulates your body and makes you more alert.

On the other hand, if relaxing activities such as yoga, tai chi or simple stretches takes your fancy, these shouldn’t be a problem to do before going to bed.

3. Switch off the lights and cover any light from appliances

If you’re not a deep sleeper, then lights from a television, digital alarm clock or computer screen may mess with your body clock.

When it’s time to sleep, make sure that your bedroom is dark.

I usually clip my curtains together to block out the light from the moon (as lovely as it is!) and cover my alarm clock with a jumper.

Alternatively, you could invest in an eye mask to block out any light.

4. Put away your mobile

Mobile phone radiation interrupts vital sleeping patterns, according to Professor Arnetz (Director of Occupational and Environmental Medicine at the School of Medicine, Wayne State University). Research found that participants exposed to mobile phone radiation experienced headaches, change of moods, confusion and trouble sleeping.

Professor Arnetz states -

“If you have trouble sleeping, you should think about not talking on a mobile phone right before you go to bed. The study strongly suggests that mobile phone use is associated with specific changes in the areas of the brain responsible for activating and coordinating the stress system”.

5. Practice one hour of sleep transition time

You need to prepare your mind and body to go from being fully awake to being able to sleep for 8 – 8.5 hours (the recommended amount of sleep for adolescents).

So one hour before you plan to go to bed, engage in activities that will slow down your brain and relax your body. Consider reading a book, writing in a journal, taking a bath and/or having a warm drink of milk.



Are energy drinks a good source of energy?

In light of recent research findings, the marketing catch phrase “Redbull gives you wings” should be changed to “Redbull can cause you to have a serious heart condition”.

The University of Adelaide, Royal Adelaide Hospital and Cardiovascular Research Centre recently published research findings that showed “common energy drinks do trigger significant changes, including a rise in blood pressure, increased stickiness of blood and decreased blood vessel function”.

So what does this mean for the average person? Well, according to Senior Research Officer Dr Scott Willoughby if you’re a fit and healthy person and you consume energy drinks, you could be putting yourself at risk of developing a serious heart condition.

It now makes perfect sense why the manufacturers of these products print on the cans “Maximum daily usage: 1 can” and advise pregnant women to steer clear of these heavily caffeinated, sugar intense products.

There have been a number of reports of healthy young individuals having heart attacks and even dying well before their time after consuming above the daily dose of these products. 28 year old Matthew Penboss from NSW is one example. After consuming 5 redbulls (4 more than the recommended daily dose) he suffered a cardiac arrest and had to take 6 weeks off work to recuperate.

The biggest problem with redbull (or any energy drink for that matter) is the amount of caffeine it contains. Imagine this – you walk into a cafe, order a large strong coffee (alternatively you buy 2 – 3 cokes) and then you consume this all at once. That’s how much caffeine you consume when you have a typical energy drink.

On top of that, you’re also consuming a ridiculous amount of sugar. For example, in a 480ml can of the popular energy drink Rock star you will find 14 teaspoons of sugar. For a visual representation of what that looks like (as well as how much sugar is in other common beverages) click here.

The combination of caffeine and sugar commonly results in nervousness, irritability, sleeplessness, etc. Sure, you’ll feel great for a time but shortly after, you will crash and burn. You’ll feel flat, grumpy and worse than you did before and you’ll feel the need to crack open another one just to get you going again.

It’s a vicious cycle and a recipe for disaster and serious heart/health problems.

So next time you’re feeling a little ‘meh’ and flat, consider ditching the energy drinks and try taking a healthier approach to boosting your energy. Often when students feel flat and tired, it’s because they have been working hard and/or haven’t had enough sleep. Your body needs rest. If you’re tired, give your body what it needs: Rest! I recommend taking a 20 minute power nap.

Perhaps sleep isn’t a problem for you and you just find yourself in a bad, unmotivated mood when it comes time to start that assignment you can’t quite get your head around. If you find yourself in this situation, then go exercise. For those of you who suffer from “lycraphobia” and don’t like going to the gym, try a 30-minute walk in nature. Research tells us that this is an excellent way to re-energise yourself, build self-esteem and clear your mind.



What to eat before an exam

No doubt about it, you have to eat something before an exam. Research tells us that young people who don’t eat breakfast demonstrate a 20% – 40% reduction in thinking skills (e.g. concentration, alertness and memory).

But don’t go thinking that eating something is going to be better than nothing.

Sure, a bacon and egg muffin with a hashbrown and expresso coffee may feel like a great idea the morning of an exam (especially if you’ve had a sleep deprived night of cramming facts) but please resist the urge to eat this greasy sludge and consume ridiculous quantities of caffeine!

Here’s the thing, if you eat a lot of food (particularly heavy, greasy food) before an exam you run the risk of decreasing your ability to think clearly and effectively (caffeine will just make you jumpy and increase your stress levels).

Your digestive system will be competing with your brain for oxygen rich blood (and your brain needs this in an exam!).

Whatever you decide to eat before an exam, make sure you eat it 2 hours before the exam to allow for digestion and peak mental performance.

What are the sorts of breakfasts that will fuel your brain for an exam?

1. Porridge with raisins and fruit

2. A bowl of muesli with cut up fruit (I recommend blueberries and/or banana)

3. Wholemeal toast with avocado and tomato

4. Wholemeal english muffin with an egg

5. Wholemeal toast with baked beans

What should you avoid eating for breakfast before an exam? (Note: These are examples of breakfasts students I work with typically have)

1. Coco-pops (or any sugary cereal for that matter)

2. Energy drinks

3. Fatty bacon and sausages

4. Hot chips

5. White bread with jam

If you have any other healthy breakfast ideas, let me know!



Gold Star Exercise Strategy

Do you remember the reward charts that you used to have in primary school – if you did something good, you’d get a gold star or smiley face stamp next to your name?

When I was 8 years old my primary school participated in a state wide book reading challenge. For every book you read, you’d receive a gold star next to your name and if you got 10 gold stars, it meant you could get 1 free pizza from Pizza Hut.

I’m not sure what I wanted more, the gold stars next to my name or the pizza but by the end of this challenge one thing is certain, I became a book worm and my reading improved tremendously.

Earlier this year I started to wonder, could gold stars help me in other areas of my life such as health/fitness? Sure, I realise 18 years have passed since I used the gold star technique but surely it was worth a shot?

So on the 1st of January 2010, I set myself the following goal – to exercise 5 times a week for 1 hour each session.

Every day that I did this, I would place a star sticker on my yearly calendar (see below).

Now you may think that surely a gold star wouldn’t be motivating and certainly at first, it wasn’t super exciting. But as more and more stars appeared on my calendar I started to feel more motivated. The stars represented all my hard work.

After a few weeks I could see in one glance that I had been putting in consistent effort and I started to feel really good about the fact I was sticking to my goal. I also started to feel quite fit and healthy (the ultimate goal).

Since implementing this gold star strategy, exercsie has become a part of my daily routine. If I don’t do my one hour of exercise, I feel terrible.

Alas, cold weather is upon us here in Australia and I’ve got cold feet. I can see from my chart that over the past few weeks my gold stars have dropped from an average of 5 or 6 down to 4.

When I look at my chart and see that I’ve come to the end of the week and there are only 3 or 4 stars, I can’t help but think “Far out, you’re letting yourself go. Your losing the benefits of all those months of training”. One glance at my chart is all it takes for me to kick off my uggboots, put on my sneakers and head to the gym.

Last week despite the cold weather and heavy rain, I managed to do 5 exercise sessions. On some of those days I had to force myself to go to the gym, but after every session I felt great. As I put each star sticker onto my calendar it felt amazingly satisfying!

Do you have any strategies that you use to help you exercise? If so, I’d love to hear about them.



Experience a Brain Boost: Omega 3

Some of us love it. Some of us hate it – Fish. But no matter what you think of the stuff, one thing is certain – it is great from our brains.

Yes, fish contains that magical ingredient – Omega 3. We’ve all heard of this fatty acid Omega 3 before, it’s now even being added to foods such breads, mayonnaise, pizza, eggs and infant milk. But why? What’s all the fuss about?

Research indicates that Omega 3 is associated with a huge range of benefits such as:

  • prevents crohn’s disease, rheumatoid arthritis and cancer
  • reduces ADHD type symptoms
  • lowers risk of chronic disease
  • reduces the risk of strokes
  • sharpens memory
  • improves ability to learn and concentrate
  • enhances mood and emotional well-being

  • Omega 3 and Learning Enhancement

    Researchers conducted an interesting study on a group of more than 100 below average students. For 6 months half of these students had to take omega 3 capsules with their meals whilst the other half received a placebo.

    Interestingly, what the researchers found is that 40% of the students who took the omega 3 capsules showed significant improvements in school performance in relation to reading, spelling and behaviour than the students who received the placebo.

    In fact one mother even reported dramatic changes in her son who went from having little interest in reading to developing a passion for spending time in the library after school and soaring through books. In addition, he also developed an interest in classical music. Other parents reported similar changes in their children.

    Omega 3 and Mood Enhancement

    Omega 3 is also now being used to lift peoples moods and enhance their emotional well-being.

    Andrew Stoll, M.D. (Harvard) ran an experiment with 30 participants who had bipolar disorder (this disorder involves periods of feeling depressed and manically high). Half the participants were fed 9.6 grams of fish oil capsules a day and the other half were administered olive oil as a placebo.

    What the researchers found was that the participants who took the fish oil capsules experienced lower depression levels than those who took the placebo. On the downside, some of them also reported experiencing nausea and a fishy aftertaste.

    Omega 3 – what will you find it in?

    Will you get your daily Omega 3 dietary intake by ordering fish and chips from your local shop? No, most likely you won’t.

    Omega 3 is commonly found in cold water oily fish such as sardines, mackarel, anchovies, herring, salmon and to a lesser extent tuna.

    Some individuals have expressed concerns about heavy metals and toxins being present in these fish as they may accumulate in the food chain. However in the 2006 Journal of American Medical Association it was stated that the benefits of eating these fish far outweigh the potential risks. In addition, Choice magazine investigated the benefits and risks associated with eating fish and concluded –

    “There are plenty of fish species, both fresh and processed, that are good for you and are harvested sustainably.”

    How much should you have?

    You can meet your dietary targets of Omega 3 by eating 2 oily fish meals per week.

    If that doesn’t sound appealing then you’ll have to take a fish oil supplement – either some syrup or capsules.

    Should you go the syrup or the capsules?

    Speaking from my own personal experience, the fish oil syrups can smell and taste a little funny/disgusting.

    Smell and taste aside, it has been suggested that fish oil syrups may be more effective as they are absorbed by the body more quickly than capsules.


    Forget the oily fish and syrup, give me the capsules!

    There are a lot of different fish oil supplements out there, so knowing which one to purchase can be difficult.

    Conveniently Choice magazine conducted a study comparing 20 different supplements and found that 4 of the 20 supplements actually contained less than the suggested dietary targets for Omega 3 in the maximum daily dose. Click here to see the results (you’ll notice that the price can vary dramatically – from 10c to $1 a day, so choose your capsules carefully!).