Is your partner’s behavior normal or a big red flag that they might be controlling or abusive? Take our quiz to see if you’re in a healthy relationship.

Avoid the temptation to cheat by improving your time management and citation skills.

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[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Studying much? You might be using the classic moves. You know—rewriting all your notes into a newer, bigger note; highlighting as the new underlining; and my personal favorite, cramming everything into your brain in any way possible. Sometimes those moves work just fine. But what if you’re looking for more than “just fine”? And what if you could get there with a little less stress and a little more purpose?

Researchers at Stanford University in California discovered that using some simple tricks made a big difference in how students performed. The research is based on a classic learning theory that seems pretty obvious when you break it down. It’s called metacognition, and it involves something we could all benefit from: thinking about how we think.

Intrigued? Let’s take a closer look at how metacognition can get you to a better spot with your study habits. Once you’ve got the basics down, we’ll show you how to use it with real-life tips that’ll help you reap the brain-boosting benefits. Bonus points if you drop the word “metacognition” with your friends when talking about your new secret to study success.

What to know about how to think

Metacognition is thinking about thinking, says Dr. Veronica Yan, an assistant professor of educational psychology at the University of Texas at Austin. OK, but what does that actually mean? It’s taking the time to consider how you think and why the process of reflecting on your thinking can give you some key insights into what you’re learning and what you’re missing. It means thinking through the methods, tools, and resources available to you and deciding which ones can best get you where you want to go.

Still with us? Think about it like this: Textbooks, tutors, academic advisors, past exam questions, and homework assignments are all resources that you can use to study—but what’s the purpose of each of them? How can they help you? And which ones will help the most? Now you’re thinking like someone who thinks about their thinking.

“We are constantly making decisions, but we aren’t always intentional about these decisions,” Dr. Yan says. So how exactly can doing this help?

Why thinking things through can get you better results

This is where it gets interesting. Researchers at Stanford University wondered if applying some of the principles of metacognition—setting goals, thinking about resources, and crafting a plan—would make a difference in students’ test results. They split students into two groups and reminded both about an upcoming exam.

One group just got a reminder. The other received a reminder and were also asked questions about how they wanted to do on the exam and how they were going to prep. The students received questions about their study resources—which ones they would choose, how they would use them, and why they felt these resources would be helpful—essentially having them create a study plan. The students who thought through their study plan, or used metacognition like pros, did better on their exams than those who did not map out a plan, according to the 2017 study in Psychological Science. They also reported feeling less stressed during the prep process.

“Learners should take the time to explicitly think through why they want to use each resource for learning,” says Dr. Patricia Chen, a postdoctoral research fellow at Stanford and one of the authors of the study. Bottom line: It’s about thinking carefully about your resources—how to choose them and how you’ll use them.

How to put it into practice

The best part about the Stanford research, and about metacognition in general, is that it’s simple—you can do it yourself by making a plan and setting some goals. And who knows? You may even see the same boost in results. Here’s how to go about it:

Step 1: Think about (and list out) your options before you study

This means ditching your autopilot plan and taking some time to make one that works. Start by jotting down the resources you have access to: books, notes, PowerPoints or class presentations, audio recordings, essay prompts, past quizzes or exams, the syllabus, tutors, classmates, online forums, review sessions, immediate access to the entirety of your professor’s brain, etc. Then list out how those resources could help you craft your plan.

Exam or quiz questions from earlier in the semester

Your prof probably has a particular way of creating test questions, so if you’re looking at an exam from earlier in the semester, it’s likely the upcoming one will follow a similar format or ask questions in a similar way. Use that to your advantage. Practice your responses to the question type and exam format. Just be sure your prof is OK with you using past assessments for study, and steer clear of using materials from past semesters or sections of the class.

“This allows students to identify in advance which topics they need to spend more time on and which they are already very familiar with,” Dr. Chen says.

Step 2: Make your plan

Now that you know which resources will work best, it’s time to make it work for you. And that involves making a specific plan. Participants in the Stanford study were asked to do just that—plan when, where, and how they would use the study resources they identified. We know that worked for them. It can work for you too.

Make a chart that lists out the resources you’re using along with all the dirty details—when, where, how, and why.[/vc_column_text][vc_cta h2=”” shape=”square”]Resource

Exam questions from earlier in the semester

Why this can work

Familiarize myself with the potential exam format and way prof asks questions

How I’m going to use it

• Identify patterns in types of questions
• Identify stuff I know from past exams and stuff I still need to work on
• Think like a prof: How would new material be put into similar exam format or question type? Make a sample exam and test myself, or grab a classmate and create some sample questions for each other; test them out, see how we do, keep working at it

When and where

• Monday 4–6 p.m.: Campus café
• Wednesday 10–11 a.m.: Remote corner of the library

[/vc_cta][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

“Planning is crucial because it helps learners translate their strategies into action,” Dr. Chen says.

Step 3: Set and get those goals

It comes back to goal setting. Knowing what you’re looking to get out of your studying can help you get there. Think beyond pure performance here; what’s the long-term goal of knowing the material? A foot in the door at your first post-grad job? Feeling confident in applying your newfound knowledge? Grad school goals? Keep those in mind too. Write them down, add them to your chart, Sharpie them on your forehead—whatever makes them stick.

“I realized that when I had goals, I did better and got more done. Working at things aimlessly, without goals, has led to poor results, in my experience. The more I reached my goals and saw how they were benefiting me, the better I performed and the more motivated I was.”
—Blair C., fourth-year student, Indiana University Southeast

“Goal setting helps learners clarify exactly what they want to achieve and focuses them on their goal as they plan out their studying,” Dr. Chen says.

Step 4: Know that you can

Yup, we’re asking you to have a little faith in yourself, and not just because you’re awesome (you definitely are), but because it actually affects how well you do.

Self-efficacy, or simply believing that you’re capable of planning and carrying out the tasks necessary for your performance, was the greatest predictor of college students’ achievement and performance, according to a large review of research (Perspectives on Medical Education, 2012).

As you’re working through your study plan, keep track of what you’re getting done. Hit your study session goal for the day? That’s a win. Mastered material you didn’t quite get last time? That counts too. Come up with a system for tracking them. We like unicorn stickers, but checking things off your to-do list will do in a pinch.

Those small successes are part of your bigger goals, and the more you see yourself moving in the right direction, the more likely you are to believe that you can keep going. The wins you rack up in the process are still there cheering for you when you slip up. So remind yourself of them early and often.

Steps 5 through infinity

Identifying resources, making plans, setting goals, and knowing you can hit them is an awesome plan of attack, but don’t be too hard on yourself if some of the steps are a struggle. You might have to do some finagling to figure out what works best for you. “It is the responsibility of the learner to experiment and identify what is most effective for themselves and when,” says Dr. Chen. So keep trying, keep track, and let us know how you do.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] [school_resource sh101resources=’no’ category=’mobileapp,studentservices, studentsucess, helpdesk’] Get help or find out more

[survey_plugin] Article sources[/vc_column_text][/vc_column][/vc_row]

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Struggling to start strength training, slay the cardio combat class, or even prioritize a walk on a sunny day through flowering meadows? We’ve all been there. Many of us are there right now (as in: on the couch, wondering how we’ll ever get up again). How and why we think about physical activity, and how we decide or plan to incorporate it into our lives, has a lot to do with whether or not we’re successful in staying active, research shows.

Our quiz helps you figure out how to maximize your workout success—and your friends’ (if they want it maximized). Check out the scenarios below and pick the option(s) you think might work. For each question, at least one of the options is a YAAASSS. Some options may not help much (NOOOOOO). Others aren’t ideal, but aren’t hopeless either (NOT REALLY BUT). CLICK on your answer to find out how it ranks and why.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]You’ve been inactive for a year and want to start working out again. You struggle with negative body image and tend to take an all-or-nothing approach to nutrition and working out (super-healthy vs. whatever). What might help you make physical activity an ongoing thing?[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”” collapsible_all=”true”][vc_tta_section title=”A. Make this about your general well-being, not your weight or body shape. Find stuff to like about your body. It’s harder to take care of yourself if you’re self-shaming.” tab_id=”1489612665015-1d8327ba-1152″][vc_column_text]YAAASSS

Looking after ourselves gets easier when our goals are feeling good and being healthier in general. When we focus on our body weight and shape, there’s usually an element of shame and stigma—and this tends to backfire, studies show. In contrast, when our goals are health and well-being, healthy behaviors are more accessible and sustainable, according to 2014 review of studies in the Journal of Obesity.

“There is this cultural belief that people have to be dissatisfied with themselves in order to make behavioral changes to improve their health,” says Sara Stahlman, marketing and communication coordinator of Campus Health Services at the University of North Carolina at Chapel Hill. “In fact, the opposite has been shown; people take better care of their bodies when they hold their bodies in high regard.”

Student perspective

“As someone who has struggled with body image, I understand the temptation to push my limits in a negative sense. Physical exercise forces you to come to terms with the fact that your body is a miracle.”
—Name and college withheld[/vc_column_text][/vc_tta_section][vc_tta_section tab_id=”1489612665048-92030fea-9b91″ title=”B. Commit for the long term: Find a six-month training program for a marathon or triathlon.”][vc_column_text]

NOT REALLY BUT

Big goals work great for some people, when they’re ready. Right now, we’re thinking this may not be the best approach for you. The bigger the goal, the higher the chance of not getting there. Your all-or-nothing history (which isn’t unusual) shows the pitfalls. Try looking for ways to have fun with working out first (see Q2).

That includes racking up some small successes. How does 2 percent sound? Two percent lifestyle change is the key to full-on success, says Dr. Edward Phillips, director of the Institute of Lifestyle Medicine at Harvard Medical School, Massachusetts. That’s because small steps are realistic and sustainable, and can lead to big results.

“If your goal is to go to the gym every day of the week for two hours a day, ask how confident you are that you’ll stick to that plan for the next three to four weeks,” says Dr. Phillips. “If your confidence level is low, think about dialing it back and going to the gym three times a week for an hour, or going to a Zumba class once a week as a start. What’s your confidence level in that? It’s easier and probably more attainable to achieve the smaller goal first.”

If you keep getting stuck, try talking with a personal trainer; you may be able to get a free session or two at your campus gym. Another option for some: Cognitive behavioral therapy (CBT) can help us reframe the thinking that’s holding us back.

Intro to cognitive behavioral therapy: PsychCentral[/vc_column_text][/vc_tta_section][vc_tta_section title=”C. Spend more time with friends who are active. Physical activity is contagious.” tab_id=”1489612770242-b8b48bd4-6c3c”][vc_column_text]YAAASSS

Hanging out with active people helps us get active. “If our friends work out regularly and support our exercise goals we are more likely to exercise,” says Dr. Xiaomeng Xu, professor of psychology at Idaho State University. Arrange with your friends to join them for the bike ride or that cardio groove class.

In a 2015 study, finding a new workout partner made people more physically active, especially when the partner was emotionally supportive (British Journal of Health Psychology). Another bonus: Working out with others means we work out longer or harder, a 2012 study suggests (Annals of Behavioral Medicine).

Student perspective

“Just the other day I didn’t want to go run but I had told my friend that I would run with him. Once I made that commitment I know that I was going to do it no matter what. I hate backing out.”
—Fifth-year undergraduate, Midwestern State University, Texas

Friends not in the mood? Look for groups and communities that exist specifically to get active, such as the November Project and Meetup groups.

November Project

Meetup[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]You know physical activity is the greatest thing you can ever do for yourself bar not much. But for you, the gym is a soulless wasteland. In high school you enjoyed track, but you’re having a hard time seeing yourself getting back into that kind of shape. What’s a good way to get moving anyway?[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”” collapsible_all=”true”][vc_tta_section title=”A. Get tough on yourself. Use your self-perceived flaws and weaknesses for motivation.” tab_id=”1495559443115-fcafea5e-c146″][vc_column_text]

NOOOOOO

As a motivational strategy, beating yourself up doesn’t work long term. Life rule: Shaming ourselves or others does not work, and studies prove it. Stigmatizing body size makes people “sicker, poorer, lonelier, and less secure,” says Dr. Deb Burgard, a psychologist in California who specializes in body image, weight, and health issues. For more on this backfire effect, see Q1.

There are far more effective (and less demoralizing) tactics than this. Keep reading.

[/vc_column_text][/vc_tta_section][vc_tta_section tab_id=”1495559443309-b5737a0c-d24c” title=”B. Make this so not about fitness. Look for physical activities that don’t feel like exercise, with its icky clinical associations. Focus on how getting active can help you feel good right now.”][vc_column_text]

YAAASSS

Moving isn’t just about moving. It’s also about being with friends, letting go of your stress and angst, or even the task of getting from your residence hall to downtown. What works is doing stuff you like, at a pace you like, in places you like.

Try loosening up your thinking in general. “Toss out any rules you might have about how to exercise, because research shows you won’t keep it up [if those rules don’t reflect your feelings],” says Dr. Michelle Segar, author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness (Amacom, 2015).

Physical activity actually feels better than we expect, studies show. And recognizing this may help us do it. For example, in a 2016 study, participants ran for 30 minutes on a treadmill. Some were told in advance that running helped people feel refreshed and relaxed (Health Psychology). The participants were asked to keep up their runs through the week. Those who’d been primed to feel good about the run reported that the treadmill workout was less fatiguing, and intended to run more, than those who had not been primed this way.

In a recent survey by Student Health 101, many students described fitness as a mind game. “I usually trick myself into thinking I am just having fun, even though I am getting a lot of physical activity in,” says a second-year undergraduate at the University of Wisconsin–Plattville.

For more on reframing the way you think about this, see Q5.

Student Perspective

“Realize life is short and you might as well spend it feeling good and alive.”
—Ethan G., second-year undergraduate, University of Maryland, Baltimore County

[/vc_column_text][/vc_tta_section][vc_tta_section title=”C. Give yourself a new skill: Take swim lessons and start swimming laps. The 10-block walk to the pool is a good warm-up.” tab_id=”1495559443496-d6cba196-45f2″][vc_column_text]

NOT REALLY BUT

Swimming is awesome. Learning new stuff is awesome. Walking 10 blocks is awesome. So why are we hesitating about this plan? Because building healthier habits has to be as easy as possible. The 10-block schlep to the pool is an ideal excuse to not follow through. It’s too hot. It’s raining. The hamster ate your shoes. Plus, learning to swim is a major prerequisite for getting more active—and if you struggle, your plan’s dead in the water.

Think about activities that (a) you already know you can enjoy, and (b) you can work into your day conveniently. Maybe that’s running or biking the route back to your residence hall after the lecture. Maybe you can go to on-campus yoga or high-intensity cardio with a friend twice a week. Also—don’t forget to track your steps and factor in the value of what you’re already doing. That counts too.

When setting goals and planning, bear in mind that adults aged 18–64 should get at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, according to the World Health Organization. You can substitute at least 75 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate and vigorous activity.

• Moderate aerobic activity requires some effort and makes your heart beat faster—e.g., brisk walking, yard work, and dancing.
• Vigorous aerobic activity requires a lot of effort; it causes rapid breathing and ramps up your heart rate—e.g., running, climbing hills, and fast cycling.

App and tracker comparisons (Wellocracy)

[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Candy, a third-year student in biology class, has moderate cerebral palsy and uses leg braces. She tells you she wants to build upper-body strength and generally tone up. How do you respond?[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”” collapsible_all=”true”][vc_tta_section title=”A. Ask Candy for her thoughts about starting a fitness regimen together, because no kidding, you could use this too. If she feels OK to join you, talk about what might work and what you’re both likely to stick with.” tab_id=”1489681625316-b9c205df-b1c0″][vc_column_text]

YAAASSS

This plan is practical, social, and could work well for both of you. Some disabilities and other pre-existing conditions have implications for working out. Your friend knows her own body and can seek medical clearance if needed. This is her call.

As for making a plan you can stick with—effective strategies are flexible, research shows. Expect your fitness approach to change over time. As we adopt new behaviors and try to turn those into habits, we benefit from evolving messages, strategies, and tools. The same motivational messages that got us up off the sofa in the first place may not be exactly what we need six weeks later (this idea is sometimes known as “stages of change”). In the liveWell wellness program for students, the messages and tools shift appropriately as you make progress.

liveWell program (Pro-Change Behavior Systems, Inc.)[/vc_column_text][/vc_tta_section][vc_tta_section title=”B. Suggest she invests in basic fitness equipment so she can exercise alone without self-consciousness. Alternatively, help her search online for a special needs gym.” tab_id=”1489681625462-001c0d08-2092″][vc_column_text]

NOOOOO

Self-consciousness can be a barrier to working out, yes. Candy hasn’t said that’s a problem for her, though. Many people with disabilities are marginalized and excluded. We all do better when we’re socially integrated into our communities. For example, people with robust social networks (supportive friends and family) experience lower rates of chronic disease and longer lives, and more job opportunities, according to a 2011 report from the National Research Council.

This isn’t just about being nice (though being nice is nice). A more inclusive, accessible environment is good for many people besides those with disabilities: older adults, pregnant women, parents with small children, people with less education, and speakers of a second language, says a 2011 report by the World Bank and World Health Organization. We’ll all be in at least one of those groups some day.[/vc_column_text][/vc_tta_section][vc_tta_section title=”C. Let her know how inspirational she is for even thinking about it. Turn her photo into an Instagram meme, adding a quotation about the human spirit.” tab_id=”1489681625607-8182b29a-b482″][vc_column_text]

NOOOOO

Disability advocates call this “inspiration porn.” It’s condescending. Why should you be amazed that Candy wants to do something with her life?

Speaking of, let’s not be so quick to share memes and posts that are based on the idea that disabled people are a burden. Sure, invite your autistic classmate to the dance. But that gesture at inclusion backfires if you’re applauded for your self-sacrifice. This is about forming connections that work for everyone.[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]You share your apartment with three other guys. Imran is having a hard time getting to Ultimate Frisbee, and he tells you how much he’s missing it. On top of his usual workload, he’s rehearsing for a performance and is involved in the care of his sick father, so he doesn’t even have much time to hang out.[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”” collapsible_all=”true”][vc_tta_section title=”A. Post a calendar inside the bathroom door with Ultimate Frisbee!!! highlighted on the relevant days. Ask Imran to take you along, and liaise about the logistics. ” tab_id=”1489681884513-1ed5a39e-e8f4″][vc_column_text]

YAAASSS

The calendar presents a plan and serves as a cue to action (reminder)—two effective strategies for making this happen. Joining Imran for Ultimate Frisbee is reinforcing and rewarding for both of you, while adding accountability—you’ll nudge each other to get there. Just make sure the calendar doesn’t become so familiar that you guys start tuning it out. Switch up your reminders every so often.

Point to note: Planning is key to establishing new habits. In a 2006 study of people with cardiac issues, participants who wrote down their workout plan (and anticipated how they would handle any obstacles) were far more likely to be physically active over the next two months than those who did not make a plan (British Journal of Health Psychology).

For more on buddy workouts and why they help, see Q1.[/vc_column_text][/vc_tta_section][vc_tta_section title=”B. On Frisbee day, use your free hour to tackle the household chores that generally fall to Imran. Let him know that on your way to the lab, which passes the pharmacy, you can pick up his dad’s medication.” tab_id=”1489681884690-3403e1d7-78df”][vc_column_text]

YAAASSS

Providing invisible support is an act of true friendship. You understand the barriers Imran faces and you’re helping reduce them, without drawing attention to yourself, without expecting to be repaid in some way, and without insisting that he use the time to play Frisbee. It’s great if he does, but sometimes that might not be an option.[/vc_column_text][/vc_tta_section][vc_tta_section title=”C. Understand how pressured Imran’s life is currently. Let him know it’s OK to wait until he has time for this.” tab_id=”1489681884870-26c9750f-3db2″][vc_column_text]NOT REALLY BUT

Sympathy is a good thing. Acknowledging reality is too. That said, Imran has told you he’s missing Frisbee. Getting back into the game would give him a break from the pressure, help him reconnect with friends, and keep his spirits up. You can’t impose a solution, of course, but you can probably make it easier.

Lack of time is a problem for many of us, which is why those small goals are so helpful (see Q1). If you can’t run for your usual 40 minutes, run for 15—that will still help you feel good, as well as sustaining the habit. Or go lower. “If all you can fit in is an extra five minutes a day, make that your plan and go from there,” says Dr. Michelle Segar, author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness (Amacom, 2015).

Student perspective

“Running is like therapy to me. I am able to clear my mind of negative thoughts and I also feel better when I done. I breathe more smoothly and am more relaxed.”
—Fourth-year undergraduate, Illinois State University[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]You have a family history of chronic illness. You worry that your sedentary lifestyle is setting you up for pain and disability down the road, but you have trouble sustaining your motivation to be active. What do you say to yourself?[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”” collapsible_all=”true”][vc_tta_section title=”A. It’s difficult with my relatives as role models. But nothing is impossible with willpower. I just have to want this enough.” tab_id=”1489682036323-127b4184-0976″][vc_column_text]

NOOOOO

This isn’t an effective motivational strategy. Judging and shaming your family, and implicitly yourself, is unlikely to work long term (see Q1 and Q2).

Your belief in willpower may let you down too. In experiments, willpower seems to be a finite, inconsistent resource. In other words, when we’re physically or mentally fatigued, we’re less likely to make it to the pool than we are to pick up a pizza. Even social interaction can drain our willpower, according to a 2005 study in the Journal of Personality and Social Psychology. (That said, this can go both ways. Being in a good mood gives us a willpower boost, and our own attitudes and beliefs can affect willpower too, according to the American Psychological Association.) Bottom line: Don’t count on willpower always being there for you.

Instead, two key approaches can help you make changes that stick:

• Set up your home and schedule in ways that make physical activity more convenient
• Think differently about physical activity: See Q2 and answer B (next slide).

Student perspective

“When I’m not in the mood to get active, I motivate myself by listening to workout music.
I steadily start to get pumped up.”
—Third-year undergraduate, Michigan Technology University[/vc_column_text][/vc_tta_section][vc_tta_section title=”B. Let’s say I go for a short run or climbed a hill right now. How would that make me feel?” tab_id=”1489682036553-211e8350-4c2f”][vc_column_text]YAAASSS

Immediate benefits are far more motivating than the distant prospect of better health, according to behavioral scientists.

Identify the immediate perks of taking that run or climbing the hill. These likely include a better mood, increased energy, a brainpower boost, stress relief, sharper focus, and feeling good about yourself. High-energy music helps bring about a rapid attitude adjustment (try the latest trap beat).

Not feeling it? Put on workout gear anyway. “Sometimes I actively think about how much I don’t want to go for a run while I put my body mindlessly through the actions of starting anyway,” says a second-year undergraduate at Colorado College. “I let my mind think it’s talked me out of it, but I keep putting on my shoes and shorts. I might even still be thinking about excuses when I take my first few steps into a warm-up jog, but by then it’s too late and I’ve already started.”

Other mind tricks can help make this not just about fitness (see Q2). Take a walk through the woods, ending up somewhere pretty where you can sit and read. Ride to the beach to watch the sunset. Get a friend to join you in a kayak. Put on some music and dance.

Student perspective

“I’ll remember the time I was in a dull meeting and had to run outside to grab something, then how much more alert I felt afterward.”
—Third-year undergraduate, Rochester Institute of Technology, New York[/vc_column_text][/vc_tta_section][vc_tta_section title=”C. I’ll go by the health center tomorrow and pick up some leaflets on heart disease and diabetes.” tab_id=”1489682036774-28bfe165-8589″][vc_column_text]NOT REALLY BUT

It’s always good to be informed. Health info can help us think about how susceptible we are to a disease and how that disease might affect us. That said, health information alone rarely enables us to change our habits.

Instead, think about specific barriers to getting active.  What’s stopping you? Maybe it’s something practical (the logistics of getting to the basketball court). Maybe it’s psychological (working out feels like a chore). Maybe it’s financial (the cost of a personal trainer).

Now think about ways you can minimize those barriers. The basketball court is not your only option; what’s nearby? Have you noticed that when you do get active it actually feels pretty good (for real)? Do you have access to a free training session on campus—and what app or video series could substitute for a personal trainer?

Student perspective

“I was pre-diabetic before I started to be physically active. I am now 100 pounds lighter. My mental clarity is way better than it was before. I never thought I would ever hear myself say that.”
—Second-year undergraduate, Park University (online)

App and tracker comparisons (Wellocracy)[/vc_column_text][/vc_tta_section][/vc_tta_accordion][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Your on-trend friend Issa wants to work out with you. She’s into Barry’s Bootcamp and SoulCycle, but right now those are beyond her budget. Instead, she’s sitting around watching reality shows (she enjoys those too). What’s a good strategy here?[/vc_column_text][vc_tta_accordion shape=”square” c_icon=”chevron” active_section=”” collapsible_all=”true”][vc_tta_section title=”A.Celeb trainer Sergeant Squat is coming to campus for a free YOLO Boot Camp and will be giving away workout DVDs. Bam. You’ve got this.” tab_id=”1489682194984-f1b88209-448b”][vc_column_text]

YAAASSS

Issa is hooked in to popular culture and likes to be ahead of the crowd. When influential people spearhead activities and campaigns, there’s a social ripple effect. Here, Sergeant Squat is poised to turn Issa (and you) on to a new fitness approach. Maybe you and she will transmit it to others.

In addition, you’re making a specific plan and working out together—two keys to success (see Q4 and Q1). Just make sure that if the new workout feels good, you plan how to keep at it. And if it’s not for you, look around for alternatives.[/vc_column_text][/vc_tta_section][vc_tta_section title=”B. Join Issa for two reality shows a week. Turn them into buddy workouts. Bonus: Reality shows make more sense when viewed upside down through your legs in Downward Dog.” tab_id=”1489682195250-f672248a-be7b”][vc_column_text]YAAASSS

Buddy workouts are gang (see Q1).

To keep things fresh, use the Deck of Cards approach. Take turns to draw a card from a deck. Each suit represents a different move. For example: hearts = squats, spades = burpees, diamonds = planks, clubs = lunges. The number on the card is your number of reps. You can change up the moves with each show or round, of course.

Student perspective

“It’s a lot easier to get off the couch if you know your friends are waiting for you.”
—Third-year undergraduate, University of Dallas, Texas[/vc_column_text][/vc_tta_section][vc_tta_section title=”C. Agree together that you only get to watch The Handmaid’s Tale or Twin Peaks when you’re on a StairMaster®, stationary bike, or elliptical.” tab_id=”1489682195500-668b943c-b2f1″][vc_column_text]YAAASSS

Rewards can be strategic and effective. You can switch them up. Maybe your workout time is when you listen to a killer audio book. Maybe you get a smoothie afterward, give each other a pedi, or download a new app or podcast.

Another approach to rewards: the commitment contract. “For example, you give money to a friend. If you hit your exercise target, you get the money back, but if you don’t, your friend gets to keep it,” says Dr. Fred Zimmerman, a professor in the Department of Health Policy and Management at the University of California, Los Angeles, who researches exercise behavior. “Or the money would be donated to the opposite political party than which you agree or a group you’re not too fond of. This way, missing your goal is painful.”

To sign up for a commitment contract, see Stickk.com. To earn money rewards for workouts, check out the app Pact—but remember that if you’re the one missing your workouts, your cash rewards others.

Student perspective

“The hardest thing to do for me is to work out in the morning. So I would make a rule that if I don’t get out of bed to work out, then I only get to drink water the entire day. Yes, no coffee.  :(”
—Second-year undergraduate, college withheld

Stickk commitment contract

Pact cash rewards (or penalties)
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Bystander intervention is about the small things we all do for our friends and communities. When we see that someone is experiencing unwanted attention or pressure, we have a variety of ways we can check in: anything from a simple hello to a more creative disruption.

The best interventions happen early on—right when we notice that something is off, and well before a situation escalates. These interventions are easy, subtle, and safe. They help build a community that doesn’t tolerate casual disrespect and disregard, and prevent pressure and disrespect from escalating to coercion and violence.

How you choose to help others depends partly on your personality. To identify your own bystander style—direct, distraction, or stealth—check out each scenario. Keep track of your preferred responses and use them to score your answers.

1. At a house party, you notice someone from your physics class pulling a very drunk person into the bedroom where everyone dumped their coats. Do you…?

A.  Point this out to the host.
B.  Catch up with your classmate and offer to help with finding the drunk person’s friends or getting medical attention.
C.  Follow them into the room, ask if they’ve seen your coat, and describe it at length.

2. One of your classmates makes a rape joke. Some people laugh, while others look uncomfortable. The professor nods along. Do you….?

A.  Make a sympathetic face at the uncomfortable classmates and check in with them later.
B.  Roll your eyes and say, “Oh yeah, sexual violence is hilarious. But back to our discussion…”
C.  Talk to the professor after class and tell them the joke made you and others uncomfortable.

3. At an impromptu res hall party, you notice a guy looking uncomfortable about someone who is getting close and grinding on him. Do you…?

A.  Dance toward them and invite some friends to join the circle.
B.  “Accidentally” spill your drink on the handsy dancer.
C.  Sidle up to the iPod, interrupt the hip-hop playlist, blast the Game of Thrones theme song, and look as surprised as everyone else.

4. At morning practice, one of your teammates seems distracted. When you ask if everything is OK, your teammate shrugs and says, “Yeah, I just had a weird hookup last night.” Do you…?

A.  Say, “Weird how? Do you want to talk about it?” Suggest contacting your school’s counseling center, if that seems appropriate.
B.  Text your teammate’s best friend and suggest they get lunch together and check in.
C.  Make yourself available that day for Frisbee or a run with your teammate in case they want to talk.

5. Your roommate recently started dating Riley, who seems OK but is around an awful lot. Tonight, Riley came over while your roommate was out and hung around waiting. When your roommate finally got home, Riley said, “You’re back late. We should get to bed,” and disappeared into the bedroom. Your roommate stayed in the living room, making no moves to follow Riley. Do you…?

A.  Explain loudly that you’re having a personal crisis and need to talk to your roommate about it immediately.
B.  Ask your roommate to help you return some library books before midnight and use the walk over to check in about their relationship.
C.  Make a mental note to get some professional input on how to talk to your roommate about this new relationship, the next time you’re alone.

6. During a small get-together, your friend Alex, who’s been drinking a lot, gets a text from an ex: wanna come over? Alex hasn’t expressed any interest in getting back together with this ex, so you are surprised when Alex gets up to head over. Do you…?

A.  “Accidentally” spill water all over the floor. Ask Alex to help clean up and strike up a conversation about the text.
B.  Offer to walk Alex over, with another mutual friend; you’ll talk it through on the way.
C.  Hide Alex’s shoes, wait for Alex to notice they’re missing, and exclaim “That’s a sign! Why don’t you stay here?”

7. You and a couple of other Orientation Leaders are having lunch with a group of first-years. Everyone is bantering about their favorite football teams. Quinn is mostly silent and eventually says, “I’m not into sports much.” Jamie laughs and says, “What are you, gay?” Do you…?

A.  Say, “Thank you, Quinn! I’m so happy to have an ally at last in this football-fixated world. Perspective is everything.”
B.  Say, “We don’t say ‘gay’ disparagingly here,” and promptly change the subject.
C.  Check in with Quinn after lunch and ask one of the other Orientation Leaders to have a chat with Jamie.

Your score: What type of bystander are you?

Score your responses according to the table below. Note: There are no right or wrong answers, no better or worse answers. This quiz is about finding your bystander style.

What your score says about you

Score 17–21 This much is clear—you’re a direct interventionist

You’re comfortable changing the trajectory when something’s wrong—by being caring and upfront. Sometimes you call people out, knowing this is OK; you’re doing what seems right.

Score 12–16 What’s going on over there, distraction artist?

You’re great at subtly making space for others and changing the tone of an interaction. You’re skilled at getting silly or creative, and finding elegant ways to shift the mood and message.

Score 7–11 You’re a stealth operator (fine, we’ll keep that quiet)

You’re most comfortable working with other people, finding help, and following up. When you see something concerning, you’re building a team to tackle it or thinking about how you can help.

In the end, it doesn’t matter how you intervene as long as you do something. Checking in early enables you to keep things subtle and avoid putting yourself or others at risk. Creating and maintaining a healthy campus community means being aware of what’s happening around us, and saying and/or doing something when we see a situation that just doesn’t look or feel right.

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Is your parent or guardian helpful, hands-off, or helicopter? And what effect is that having on your college experience? Take our quiz, track your score, and click on the result for info and resources. Also check out students’ stories of parenting hits and misses.

Disclaimer: Expectations and norms around parenting, and the relationships between parents and their adult children, differ across cultures. In addition, parents and families have widely divergent access to relevant skills and resources influencing parenting styles and levels of involvement.

1. What do they say when they drop you off at college?

• A: Drop me off—are you kidding? I got myself here.
• B: “I can’t believe we have to work with that hippy professor this semester.”
• C: “I’m just a phone call away, honey.”

2. What do they send you in  the mail?

• A: Three perfect papers meeting your assignment requirements, starched and pressed.
• B: The Ultimate Student Guide to Student Stuff.
• C: Invoices for your tuition and 18 years of groceries.

3. What happens when they come see you for dinner?

• A: They take you for a delicious meal and spend the whole evening saying they’re proud of you, with a brief nudge to dab the sauce off your chin.
• B: They follow you to your grimy student kitchen and stand there looking hungry and expectant.
• C: They bring a basket packed with organic superfoods, to be washed down with a bottle of breast milk.

4. What happens to your laundry?

• A: Your parent drives 60 miles a week to bring you pristine bed linens and a batch of new outfits, including your underwear (ironed and folded).
• B: You wear everything two or three times then eventually drag it to the laundromat.
• C: When you call your guardian, they explain with endless patience what washing machines are for and where to put the quarters.

5. When you don’t get the grade you think you deserve, what happens?

• A: You finally get hold of your folks, and they mention that your hometown Blisterin’ Burgers still has an opening.
• B: They encourage you to make an appointment with your professor to discuss what went wrong and how to address it next time.
• C: You attend a high-powered meeting in a nearby skyscraper with a team of their top lawyers, to which your professor has been summoned.

6. At your graduation, you expect them to…

• A: Show up on time, have clean hair, and applaud in the right places.
• B: Have a limo drive you all up to the stage, then accompany you to the podium, modestly acknowledging the applause.
• C: Attend Uncle Eli’s barbecue instead. It’s been arranged for weeks.

Add up your score

• A=1,  B=3,  C=2
• A=3,  B=2,  C=1
• A=2,  B=1,   C=3
• A=3,  B=1,   C=2
• A=1,  B=2,  C=3
• A=2,  B=3,  C=1

Click on your score

• 6–9
• 10–13
• 14–18

The hands-off parent

If you scored 6–9, your parent or guardian seems pretty hands-off. You’ve likely been prepping your own dinner and attending your own parent-teacher conferences since 2005.

This is a lighthearted quiz and not diagnostic. For some families in some situations, hands-off parenting can work. But if you’ve experienced parental neglect, you’re not alone: Neglect is the most common form of child maltreatment, according to a 2012 report by the National Scientific Council on the Developing Child.

Growing up with uninvolved parents can lead to anxiety and stress, delayed social and emotional maturity, academic struggles, and/or substance abuse. Recovery involves building your resilience skills.

When you could use support, consider reaching out to your campus counseling center or clergy.

Resilience tools: American Psychological Association

The helpful parent

If you scored 10–13, you may be one of the lucky ones: Your parent or guardian is helpful. They strike the balance between supporting you and promoting your independence.

Not surprisingly, supportive relationships between parents and their adult children are linked to well-being and health. Three out of four young adults say they get along a lot better with their parents now than they did in their mid-teens, according to theClark University Poll of Emerging Adults (2012).

Some tension between parents and their adult children is typical, but many families are able to work toward mutual understanding and solutions, according to a 2009 study. “Avoidance doesn’t work as a strategy for dealing with conflicts. It appears to make things worse,” said lead researcher Dr. Kira Birditt of the University of Michigan Institute for Social Research.

Worksheet for resolving family conflict: Clemson University

The helicopter parent

If you scored 14–18, you appear to have a helicopter parent or guardian. That might feel OK when they’re doing your laundry, but not when they’re choosing your major. True helicopter parents can undermine “the higher education goal of helping young adults develop the ability to think for themselves,” according to the George State University Law Review (2013). Among college students, helicopter parenting is associated with higher levels of depression, suggests a 2013 study in the Journal of Child and Family Studies.

But hold up—the evidence is mixed.Helicopter parenting is uncommon, according to the National Survey of Student Engagement, 2009. And although grown children who received intense support from their parents perceived it as too much, they also reported better psychological adjustment and life satisfaction in a 2012 study (Journal of Marriage & Family). That’s because parental support often meets real needs. Hands-on parenting is particularly important for students who are the first in their families to attend college, says the Journal of Personality and Social Psychology (2012).

• 7 tips for dealing with helicopter parents: Campus Circle
• First-generation college students: I’m First!

How my parent set me up for success

“I got a DUI and I paid for my lawyer, fines, and a new car. They have taught me that they will be there for me, but I need to fix my own problems or I will never learn.”
—Third-year undergraduate, University of Kansas

“My parents encouraged me to be my own advocate during difficult times. In junior high and high school, they encouraged me to talk to professors and administrators if I ran into problems, instead of them getting involved right off the bat.”
—Second-year graduate student, University of Wyoming

“My dad got me into whitewater kayaking at age 12. I continued to learn and practice and eventually train professionally to paddle deadly rivers, which has given me the confidence that nothing life throws at me will ever be too much.”
—Fourth-year undergraduate, University of Wyoming

“My mom was abused by my father, so her being able to get out of that situation and stand strong helped me.”
—Student, certificate program, Hancock College, California

“My mother always had me check into appointments, even when she was there. That has really helped me learn how to talk to people I don’t know, and it has surprisingly helped me be more comfortable at job interviews.”
—Third-year undergraduate, University of Wyoming

“Since I was 17 (I am 26) I have done my taxes on my own. My dad told me from the beginning that it’s my responsibility, no one else’s, to keep track of my finances. I keep track of my financial records online, and I also make/keep copies of any important documents.”
—Third-year graduate student, Northern Illinois University

Parents who could not always step up

Hands-off parents may lack emotional or behavioral skills, financial means, or other resources.

“I did not have the fortune of a family member who had been through college, so the entire experience was alien to me. I have no idea what I’m doing; I have no guidance.”
—Third-year undergraduate, University of Wisconsin–Platteville

“My mom only encouraged me to be ‘normal’ or socially acceptable. Honestly, I developed an [emotional health disorder]. I was never prepared for anything.”
—Third-year undergraduate, Lander University, S Carolina

“My parents raised me to be agreeable. Now I have trouble dealing with people when they’re taking advantage or asking me favors that I don’t want to do.”
—First-year graduate student, University of Manitoba

“My mom kicked me out when I was 16 years old. I learned how to take care of myself.”
—First-year undergraduate, Wake Technical Community College, North Carolina

“My parents unintentionally instilled racist prejudices in me.”
—Second-year undergraduate, University of Wisconsin–Madison

“I wasn’t raised to handle emotion. In my family we either cry alone in a locked room and then pretend it never happened, or we suppress it entirely. Living away from home and starting a new life requires much more than common sense and financial responsibility. One’s internal self takes a beating.”
—Undergraduate, University of California, Riverside

“My family is messed up. Mom’s been in and out of jail, and my dad pays me child support but other than that doesn’t talk to me.”
—Undergraduate, University of Lethbridge, Alberta

The highs & lows of helicopter parents

“My parents rescue me when I’m upset or overwhelmed, so I’ve never had to deal with a crisis on my own. Gee, that sounds pathetic.”
—Fourth-year undergraduate, Fleming College, Ontario

“I wasn’t allowed to choose exactly what I wanted when I first entered college. My mother thought I wouldn’t excel at the majors that interest me. I dropped out after a year since I didn’t know why I was there. It was my mother’s way or no way.”
—Second-year student, Empire State College, New York

“My parents expect me to act like an adult but treat me like a child.”
—Fifth-year undergraduate, Portland State University, Oregon

“Time management is extremely difficult. I’m so used to being told what to do. When [I’m] given a list of tasks and about 18 hours a day to do them, it’s hard to get things done.”
—Fourth-year undergraduate, University of Massachusetts Amherst

“Children in my family are not allowed to move outside of the parental household until after marriage. It has been difficult for me to move across states and into apartments by myself. Because of this fear that’s been instilled, I feel that I can’t necessarily take care of myself, even though I do.”
—Third-year graduate student, University of Delaware

“My mom is a businesswoman and very good at getting what she wants. Sometimes when I’ve been in trouble, I’ve used her to get out of it.”
—Second-year undergraduate, Trent University, Ontario

“We were upper middle class, and I think it was just assumed that money issues would not be anything I needed to worry about. This was a blatant disregard of reality. It led me down the primrose path to credit card disaster.”
—Third-year undergraduate, Empire State College, New York

What tasks do you not feel prepared to handle?

Source: Student Health 101 survey, March 2014.

In our survey, students said they were unprepared for certain demands. They most commonly cited:

• Taxes
• Personal finances
• Student loans
• Health insurance
• Medical appointments
• Car troubles
• Choosing major/courses
• Cooking

“I was never taught how to handle my own finances independently, so I commonly call my parents to inquire about money, taxes, loans, etc.”
—Fifth-year undergraduate, Missouri University of Science and Technology

• How to figure out your finances: National Endowment for Financial Education

In what situations do you call home for support?

Problem & percentage who admit to calling home

• Financial struggles — 60%
• Physical health issue — 45%
• Emotional health issue — 36%
• Choosing a class or major — 33%
• Domestic tasks, e.g., laundry or cooking —32%
• Need job or internship — 31%
• Bad grade or missed deadline — 24%
• End of a close relationship — 15%
• Difficulty meeting people or making friends — 10%
• Reprimanded by faculty or administration — 5%
• Arrested or other legal trouble — 3%

Source: Student Health 101 survey, March 2014

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