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How to use mindfulness to boost your standardized test performance
An expert's take on how to ace your exams through mindfulness.
- Being here and in the present is a necessity, if you want to excel in any situation.
- Author Logan Thompson explores in his new book how mindfulness is one of the most important aspects of test taking.
- Mindfulness is something that anyone can take up.
Mindfulness is one of the most powerful modes of thought we can harness. It's quite simple too. In short, it's a state of mind where we are conscious of the now and embrace our full range of experience in the present moment. That may be a rush of emotions and thoughts, or it could be the flow we find ourselves in when conducting a task.
The power of this simple state of mind cannot be understated. It's an untapped mental space that we're all privy to. While yogis and mystics have harnessed this practice for millennia, nowadays a great deal of people are also finding the benefits in applying mindfulness.
The application for this mode of thought is endless. That's why author, Logan Thompson, decided to start teaching his test prep students how to capitalize on it. He details this in his new book: Beyond the Content: Mindfulness as a Test Prep Advantage, where he explores his methods for banishing test anxiety, acing exams through awareness and accepting all order of emotions that arise in the flurry of everyday thought.
Big Think recently caught up with the author and got an inside look into the magic of mindfulness.
Beyond the Content
Thompson sets out the idea that the hardest part of taking a test stems from the stress, anxiety and self doubt we harbor. Academic instruction focuses on what he considers the other half of test prep, which is the standard content and strategy. That is, learning the material and applying it. Thompson doesn't believe that lack of proper studying or not comprehending the material is where the problem lies.
"Students keep talking about being a bad test taker. I really push back against that. I don't think that's true. What's most often happening is that students understandably have only been studying half of test prep, just the content and strategy part."
Thompson has created a metaphorical framework in the book where he explores how to tackle this other half of the test prep – the mindfulness and mental performance aspect.
Much of the problem stems from the stream of thoughts and emotions which are detracting students from performing their best on the test. Thompson labels these distracting feelings and thoughts as "passengers."
"We have thoughts that are frequent visitors and tell us we're not good enough, or if we fail this problem we'll fail the whole test. We all have passengers, like those in a car that are trying to take the wheel."
Thompson's solution is to unlock the "driver" of ourselves, or the parts of an individual's psyche that can bring about calmness, wisdom and intelligence. Passengers never go away. The goal isn't to get rid of them either, but to embrace the thought and put in its place for what it is.
Our minds are a cauldron of activity. When we start to practice something like mindfulness, sometimes conversely we can begin to get more anxious. We're realizing these negative thoughts are there and now we want to get rid of them. But the more we think and try, the more tangled it gets.
Thompson puts down the gas pedal on this metaphor through the whole book. When there is a synthesis of mindfulness and an interplay between our drivers and passengers, our mind gets us to where we need to be.
Methods of mindfulness for test prep
Logan was first drawn to the concept when he was in his early twenties. Books like The Power of Now and Wherever you go there you are, radically changed his perspective on life. After spending years meditating and attending mindfulness retreats, he realized that this way of thinking could be imparted on students, especially those anxious test takers.
"When I first drew a contrast to the 'present moment' and the past and future moments; and became aware of that potential distinction – it was intellectually mind blowing."
On the subject of the receptiveness from the students to this method, he spoke about how quickly they took to it. There was no resistance or defensiveness to try.
Thompson often uses paradoxical observations to detach the students from the outcome of worrying about what's going to happen. By planning to not be worried and to be calm during a test, students are actually preparing themselves to be anxious.
What our bodies and minds do now tends to form habits on what they're going to do next.
"if I want to be relaxed, calm, focused in this next moment, then I have to surrender being worried about the next moment and practice being within the now. The best predictor of how we're going to be in the next moment is this moment."
Awareness is the first step towards realignment.
"[Lack of awareness]... is like someone being behind the wheel and not realizing they've gone beyond the path. First open your eyes and see where you are. Then you have the choice to either stay on that path or jump on the path you want to be on."
These paths could be the choice to daydream or the choice to stay focused on the task at hand.
For teachers and parents that want to impart this onto their students and children, the best way to start is just to listen and open up a dialogue. Let students share with one another about the "passengers" that they hold in their minds and have them realize they're not alone.
They're not bad test takers. There's no reason to blame themselves. It's lack of awareness and the fact that they've never been taught the other half of the equation.
Once students get beyond the content, the state of mindfulness will bloom into so many other countless areas of life. And this goes for everyone, regardless of whether they're a student or not.
Pay attention to the mind, you might end up liking what you find
What is human dignity? Here's a primer, told through 200 years of great essays, lectures, and novels.
- Human dignity means that each of our lives have an unimpeachable value simply because we are human, and therefore we are deserving of a baseline level of respect.
- That baseline requires more than the absence of violence, discrimination, and authoritarianism. It means giving individuals the freedom to pursue their own happiness and purpose.
- We look at incredible writings from the last 200 years that illustrate the push for human dignity in regards to slavery, equality, communism, free speech and education.
The inherent worth of all human beings<p>Human dignity is the inherent worth of each individual human being. Recognizing human dignity means respecting human beings' special value—value that sets us apart from other animals; value that is intrinsic and cannot be lost.</p> <p>Liberalism—the broad political philosophy that organizes society around liberty, justice, and equality—is rooted in the idea of human dignity. Liberalism assumes each of our lives, plans, and preferences have some unimpeachable value, not because of any objective evaluation or contribution to a greater good, but simply because they belong to a human being. We are human, and therefore deserving of a baseline level of respect. </p> <p>Because so many of us take human dignity for granted—just a fact of our humanness—it's usually only when someone's dignity is ignored or violated that we feel compelled to talk about it. </p> <p>But human dignity means more than the absence of violence, discrimination, and authoritarianism. It means giving individuals the freedom to pursue their own happiness and purpose—a freedom that can be hampered by restrictive social institutions or the tyranny of the majority. The liberal ideal of the good society is not just peaceful but also pluralistic: It is a society in which we respect others' right to think and live differently than we do.</p>
From the 19th century to today<p>With <a href="https://books.google.com/ngrams/graph?year_start=1800&year_end=2019&content=human+dignity&corpus=26&smoothing=3&direct_url=t1%3B%2Chuman%20dignity%3B%2Cc0" target="_blank" rel="noopener noreferrer">Google Books Ngram Viewer</a>, we can chart mentions of human dignity from 1800-2019.</p><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg0ODU0My9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY1MTUwMzE4MX0.bu0D_0uQuyNLyJjfRESNhu7twkJ5nxu8pQtfa1w3hZs/img.png?width=980" id="7ef38" class="rm-shortcode" data-rm-shortcode-id="9974c7bef3812fcb36858f325889e3c6" data-rm-shortcode-name="rebelmouse-image" />
American novelist, writer, playwright, poet, essayist and civil rights activist James Baldwin at his home in Saint-Paul-de-Vence, southern France, on November 6, 1979.
Credit: Ralph Gatti/AFP via Getty Images
The future of dignity<p>Around the world, people are still working toward the full and equal recognition of human dignity. Every year, new speeches and writings help us understand what dignity is—not only what it looks like when dignity is violated but also what it looks like when dignity is honored. In his posthumous essay, Congressman Lewis wrote, "When historians pick up their pens to write the story of the 21st century, let them say that it was your generation who laid down the heavy burdens of hate at last and that peace finally triumphed over violence, aggression and war."</p> <p>The more we talk about human dignity, the better we understand it. And the sooner we can make progress toward a shared vision of peace, freedom, and mutual respect for all. </p>
With just a few strategical tweaks, the Nazis could have won one of World War II's most decisive battles.
- The Battle of Britain is widely recognized as one of the most significant battles that occurred during World War II. It marked the first major victory of the Allied forces and shifted the tide of the war.
- Historians, however, have long debated the deciding factor in the British victory and German defeat.
- A new mathematical model took into account numerous alternative tactics that the German's could have made and found that just two tweaks stood between them and victory over Britain.
Two strategic blunders<p>Now, historians and mathematicians from York St. John University have collaborated to produce <a href="http://www-users.york.ac.uk/~nm15/bootstrapBoB%20AAMS.docx" target="_blank">a statistical model (docx download)</a> capable of calculating what the likely outcomes of the Battle of Britain would have been had the circumstances been different. </p><p>Would the German war effort have fared better had they not bombed Britain at all? What if Hitler had begun his bombing campaign earlier, even by just a few weeks? What if they had focused their targets on RAF airfields for the entire course of the battle? Using a statistical technique called weighted bootstrapping, the researchers studied these and other alternatives.</p><p>"The weighted bootstrap technique allowed us to model alternative campaigns in which the Luftwaffe prolongs or contracts the different phases of the battle and varies its targets," said co-author Dr. Jaime Wood in a <a href="https://www.york.ac.uk/news-and-events/news/2020/research/mathematicians-battle-britain-what-if-scenarios/" target="_blank">statement</a>. Based on the different strategic decisions that the German forces could have made, the researchers' model enabled them to predict the likelihood that the events of a given day of fighting would or would not occur.</p><p>"The Luftwaffe would only have been able to make the necessary bases in France available to launch an air attack on Britain in June at the earliest, so our alternative campaign brings forward the air campaign by three weeks," continued Wood. "We tested the impact of this and the other counterfactuals by varying the probabilities with which we choose individual days."</p><p>Ultimately, two strategic tweaks shifted the odds significantly towards the Germans' favor. Had the German forces started their campaign earlier in the year and had they consistently targeted RAF airfields, an Allied victory would have been extremely unlikely.</p><p>Say the odds of a British victory in the real-world Battle of Britain stood at 50-50 (there's no real way of knowing what the actual odds are, so we'll just have to select an arbitrary figure). If this were the case, changing the start date of the campaign and focusing only on airfields would have reduced British chances at victory to just 10 percent. Even if a British victory stood at 98 percent, these changes would have cut them down to just 34 percent.</p>
A tool for understanding history<p>This technique, said co-author Niall Mackay, "demonstrates just how finely-balanced the outcomes of some of the biggest moments of history were. Even when we use the actual days' events of the battle, make a small change of timing or emphasis to the arrangement of those days and things might have turned out very differently."</p><p>The researchers also claimed that their technique could be applied to other uncertain historical events. "Weighted bootstrapping can provide a natural and intuitive tool for historians to investigate unrealized possibilities, informing historical controversies and debates," said Mackay.</p><p>Using this technique, researchers can evaluate other what-ifs and gain insight into how differently influential events could have turned out if only the slightest things had changed. For now, at least, we can all be thankful that Hitler underestimated Britain's grit.</p>
A new study shows our planet is much closer to the supermassive black hole at the galaxy's center than previously estimated.
Arrows on this map show position and velocity data for the 224 objects utilized to model the Milky Way Galaxy. The solid black lines point to the positions of the spiral arms of the Galaxy. Colors reflect groups of objects that are part of the same arm, while the background is a simulation image.
Apple sold its first iPod in 2001, and six years later it introduced the iPhone, which ushered in a new era of personal technology.