Noba Blog

Back-to-School Trick #1- See the Plan, Be the Plan

Posted September 10, 2015

By Cindy Marino

I have always joked that returning to class after summer vacation can feel like taking a cold shower. Does this sound familiar to you? For most of us, adjusting to the busy schedule of school can be a shock to the system.

As a 4th year doctoral student in clinical psychology (a.k.a. professional student, perpetual student, or just crazy), my semester includes classes, practicums, research, extracurricular academic activities, and work. I get tired just thinking about it. However, over the many years of schooling, I have found a few quick tricks to help with getting back into the swing of things.

It all starts with using a calendar/planning system

Note: having a monthly view and the ability to utilize a daily to-do list is ideal

  • Incorporate all your mandatory appointments first (e.g., classes, work, appointments with advisors, etc.)
    • You can’t move these appointments, so it is important to block the time out
  • Incorporate any project or assignment due dates
    • This helps to manage your time so you can see what is due and when
    • Break larger projects into smaller pieces and schedule time for each of the smaller pieces. This technique help to avoid procrastination and feeling overwhelmed.
  • Keep regular days/times for studying, reading, and schoolwork
    • If you don’t schedule these, they may not happen
  • Incorporate regular days/times for exercise
    • Exercise can be helpful in reducing stress and balancing our cortisol levels. Even if you just go for a short daily walk or run, it will all help with stress reduction. Key learning: exercise is a must!
  • Schedule yourself a monthly or bi-monthly “carrot”
    • A carrot will be different for each person. For me, a carrot may involve a weekend away, going on an epic hike, or doing something that takes me to an environment that is different than my usual weekly grind.
    • Schedule something new and different for each carrot. Novel experiences have been associated with increases in happiness!
  • Schedule some weekly or bi-weekly time with friends and/or family
    • This could be scheduling a regular weekly lunch with friends, or time to catch up with your family, or a date night with your partner
    • Perceived social support has been associated with increases in psychological well-being.
  • Allow yourself to deviate from your schedule occasionally
    • We are human after all and unexpected things will come up.
    • The good news is you have a well-functioning planning system and you can rearrange a few things to have a little “sporadic” fun!

So, these scheduling tactics may sounds like basic information. For some, it may seem excessive to schedule a lunch date with a friend 2 weeks out. However, I have learned that when a busy school schedule ensues, if it doesn’t get scheduled, it may not happen. Best of luck in the new term!

Bio

Cindy Marino is a PsyD student of Clinical Psychology at the Pacific University School of Professional Psychology. Her early graduate research work focused on attitudes toward sexual minorities, while her current focus is on how diversity variables relate to mindfulness. Her clinical and assessment experience has included working in various settings, including community mental health, college counseling, and private practice.