How To Stay Fit, Healthy And Happy During COVID-19.

With new social distancing measures in place, it’s harder than ever to maintain an exercise regime, especially if you’re someone who enjoys working out with friends. 

In addition to this, the home environment in which we’ve all found ourselves offers many opportunities to remain sedentary, and it’s more important than ever to keep our bodies moving and maintain a healthy body and mind. 

So, how can you ensure you do this?

Spend Time Outside

Measures in place mean we’re able to spend a maximum of 1 hour outside exercising. It’s incredibly important at this time to make the most of this hour. Spend time jogging or exercising, or simply commit to an hour of walking. If you’re someone who finds an hour of walking to be boring, try listening to music or a podcast to help keep you entertained.

Take Breaks

Take regular breaks from sitting in front of your computer, at a desk or on your sofa every 40-50 minutes. These breaks don’t need to be long, and can be as simple as a quick walk to the other side of your house, getting up to get a glass of water or simply spending a few minutes on your balcony or in your backyard. 

Use Your Bodyweight

With instant access to what seems like an infinite library of free online workout videos, incorporating at home strength workouts into your routine has the benefit of not only creating healthy habits, but also of clearing your mind and keeping you physically fit. Some examples of indoor workouts can be found HERE.

Try Meditation

Meditation - in addition to reducing stress and anxiety - has the wonderful ability to promote calmness and clarity of mind. Taking up 15-20 minutes of meditation each morning will help you maintain a healthy and active mind, while also helping you gain clarity. Another benefit of meditation? It’s incredibly useful for promoting healthy brain function. 

Do you have any other suggestions? Leave us a comment in the box below.

The Power Of Meditation And How It Supports Our Brain Power

Did you know that just 10 minutes a day of mindful meditation can drastically improve your cognitive function? 

Not only should the quality of your cognitive function be regularly monitored, but it’s also important to reflect on it in times of intense study.

Healthy brain function is essential for retaining new information, boosting concentration, reducing stress and anxiety and aiding better sleeping patterns.With that in mind, how does meditation play a part in healthy brain performance?

Meditation Improves Concentration 

If you’ve ever noticed that you have difficulty remaining focussed on one thing, chances are you could benefit from meditation. By dedicating a short amount of time each day to meditation, and teaching - or rather, allowing - your brain to focus on just the meditative task at hand, you can improve your ability to focus and concentrate on a day-to-day basis. 

Meditation Reduces Anxiety

One of the main catalysts for beginning meditation can be a desire to increase relaxation and reduce stress. However, mindful meditation has the added benefit of also reducing anxiety by loosening the connection on self-referential (“me-centred’) parts of our brains. As this connection weakens, we simultaneously strengthen the connection between our body, our fear centres and our Assessment Centre. Our Assessment Centre is the part of the brain known for reasoning, so when we experience upsetting situations we’re better able to act rationally.

Meditation Increases Memory Function

Meditation has been linked strongly to rapid memory recall, meaning we’re better able to remember newly acquired information. This skill has been linked to the added benefit of being able to ignore distractions that would otherwise mean we’re unable to absorb - and so recall - information. 

Meditation has many benefits, with only a few listed above, and can be essential for many in boosting their brain performance. 

We’d love to know if you’ve found practising meditation to be helpful in the comment box below.

What Does A Role As A Disability Carer Look Like?

As a Disability Carer, your days will be varied, but one constant will be your ability to aid and care for those in need. Working one-on-one with people with a disability is an incredibly rewarding experience, and you’ll have the opportunity to help them gain independence and live a full, rich life.

But what exactly does a Disability Carer’s role look like?

Place of Work

There’s no one place of work in Disability Support, with locations ranging from patient’s homes to places of care. Some days, you’ll find yourself working at your clients’ house, supporting them with basic activities such as showering and food preparation, while on another day you may find yourself coordinating social events for your patients.

Patients

Your patients will range from people in wheelchairs to people needing addition and more in-depth assistance. With career pathways that lead to working as a Disability Support Worker, Behavioural Support Officer, Community Development Officer, Disabilities Supervisor or a Disability Service Officer, there’s no end to the types of people you’ll have the opportunity to work with.

Skills

Not everyone is cut out for a career as a Disability Carer, with the basic skills including:

• Caring ~ this one should go without saying, but having a kind, compassionate and caring nature is essential for the success of a Disability Carer as patients need to feel safe and understood in your care.

• Empathy ~ the ability to empathise with, and understand the unique situations of your patients is incredibly important.

• Organisation ~ being able to prioritise and organise your schedule is invaluable, especially for those working in a mobile role and needing to visit multiple patients daily.

• Patience ~ the job of a Disability Carer is to be there for their patients and to let them know that they are heard and understood, especially during difficult and distressing situations.

The Day-to-Day

Much like the place of work, the daily life and routine of a Disability Carer is varied and can include a dynamic variety of activities, such as:

• Assisting your clients and patients with domestic tasks

• Assisting with meal preparation and shopping

• Coordinating social gatherings and events

• Establishing and maintaining daily routines

• Providing companionship and support to your patients

• Helping your clients to become independent and lead fulfilling lives

A career in Disability Care offers so much variety and a genuinely fulfilling experience, with the specifics of any job largely relying on the needs of the client.

The most important skill of any carer? Promoting social connectedness, emotional wellbeing and general health.

If you’re interested in studying to be a Disability Care Worker at Stirling Institute, you can contact us directly at this email address, or contact us here.

5 Ways To Boost Your Communication Skills

One of the most essential skills, whether in business or in life, is communication. If you are able to effectively communicate with large groups of people, you’re able to work well in teams or step into leadership roles in business.

But how do you boost your existing communication skills? Here are five of our favourite methods.

1.     Master the basics of nonverbal communication. 

One study found that nonverbal communication made up 55% of how a presenter was perceived by an audience. To communicate nonverbally, focus on your posture and avoid slouching or crossing your arms, as this can make you appear smaller and less confident. Instead, take up space with your body language and maintain eye contact

2.     Engage with your audience.

All audiences have limited attention spans, no matter how confident the speaker is. In order to maintain their focus and attention, take time to ask questions and encourage your audience to speak out and join the discussion where possible.

3.     Know your audience

One of the key focus areas when looking to improve your communication is to know who you’re communicating with. This should include where they’re from, what their interests may be, and their overall personality. This will have an impact on how you communicate with them ~ for example, the stories you tell, references you make and the overall tonality. 

4.     Be concise with your message
Say just enough that you get your point across, without trailing on. Speak less, but more effectively, and listen more than you speak. An easy way to practice this would be to actively listen and think before speaking or responding. It can be a challenging skill to master, but ultimately it’s incredibly effective. 

5.     Learn how to listen

Much like the previous point, listening to your audience ~ and actually hearing what they’re saying ~ is a key skill for an effective communicator, in fact, it’s probably the most important.
While it might seem like listening is a natural part of communication, it still needs an intentional effort. Take the time to listen to what your audience is saying, as well as their nonverbal cues and body language. This will help you understand what they’re feeling and thinking, and will assist you with effective communication.

Refining your communication skills will take time and intentional effort, but will pay off in the long term. 

Five Reasons To Study A Certificate IV In Aged Care Support

When you choose to work in Aged Care, you’re choosing to make a difference to the lives of those who are most at need. Not only are you entering an incredibly fulfilling and rewarding career, but you’re also working in an industry that offers great opportunities and consistent growth. 

If that’s not enough, here are five reasons why you should study a Certificate IV in Ageing Support.

A Growing Industry

The aged care industry is one of the few which is consistently in growth, driven largely by Australia’s ageing population. Because of this, the industry is booming with the number of people requiring aged care set to double by the year 2050 and an estimated 179,000 job openings over the next 5 years.

Location, Location, Location

Gaining your qualification in Aged Care allows you to pick and choose where you want to work. Because the elderly are in need of support Australia-wide, you can follow your adventurous streak and choose to work anywhere in Australia.

Job Satisfaction

Working one-on-one with people from all walks of life, you’ll have the opportunity to make a real difference to peoples’ lives and impact them in a positive way. Working closely with patients and their family members, and ensuring they receive a high level of care as well as enjoying their lives with dignity, is incredibly rewarding. 

Varied Roles

With no two days the same, a career in Ageing Support is great if you’re someone who loves a varied role. With your duties ranging from checking in on patients, monitoring patient health, meeting with family members and working in care home facilities, this is the perfect option for someone who enjoys variety.

Career Opportunities

A Certificate IV in Ageing Support opens doors to many different career pathways, allowing you to work and specialise in a variety of areas. A few examples are:

• Social Support

• Domestic Assistance

• Palliative Care

• Dementia

• Personal Care

• Assistant in Nursing

• Community Support Worker

Click here to find out more about our Certificate IV in Ageing Care, or contact us today for more information.

What A Career As An Individual Support Carer Looks Like

As an Individual Support Carer, your primary role will be to aid individuals within health and social care settings.Support Care Workers make up a large percentage of the health care workforce, being an invaluable part of teams providing care for those in need.

But what exactly does a career in Individual Support look like?

Place of Work

There’s no ‘set’ place of work for a Support Carer, and each day could offer a different working environment. Some days, you may be visiting members of the community in their own homes on other days you could be working in differing care settings. For some Support Workers, their place of work is in a care home, a mental health clinic, a school, a hospital or in supported housing developments.

Patients

There’s no universal patient for a Support Worker, and often Carers will work with a variety of patients. For example, a Support Carer may work closely with disabled individuals who need help carrying out their day-to-day duties, while others may be providing much-needed support to family members. 

Skills

It takes a certain kind of person to not only be a Support Carer but to thrive in a caregiving environment. A few essential skills are:

• Empathy ~ the ability to empathise with, and understand the unique situations of your patience is incredibly important.

• Patience ~ the job of a Support Carer is to be there for their patients and to let them know that they are heard and understood, especially during difficult and distressing situations.

• Organisation ~ being able to prioritise and organise your schedule is invaluable, especially for those working in a mobile role and needing to visit multiple patients daily.

• Caring ~ this one should go without saying, but having a kind, compassionate and caring nature is essential for the success of a Support Carer as patients need to feel safe and understood in your care.

The Day-to-Day

With each day taking its own shape, and no two being the same, a day in the life of a Support Worker is varied. Duties can include:

• Interviewing and assessing the needs of new clients and family members

• Reporting on assessments 

• Monitoring the health of clients and their medical conditions

• Performing recreational activities with clients

• Maintaining and updating client records

• Providing support and companionship

• Participating in training to further your skills and knowledge

• Supporting clients in their daily activities and tasks, such as cleaning, washing, eating and general mobility.

While the life of a Support Care Worker has its many challenges, it offers an incredibly rewarding career with diverse career paths and a sense of purpose.

If you’re interested in studying to be a Support Care Worker Stirling Institute, you can contact us directly at this email address, or contact us here.

What Makes Studying At Stirling Institute So Rewarding?

As a student in Melbourne, you’re spoilt for choice when it comes to academic institutions, and here at Stirling Institute, we pride ourselves on being amongst the best for post-graduate academic studies.

Our Locations

It’s hard to beat the world’s second ~ formally first ~ most liveable city. With locations across Melbourne, our campuses are on the doorstep of some of the best cafes, libraries, entertainment venues and views that Australia has to offer. With incredibly accessible public transport, our locations are easy to reach by tram or train whether you attend our Southbank or Scoresby campus. Other locations include Ringwood, Fawkner, Dandenong, St. Albans, Echuca, Shepperton and Williams Landing.

Our Teachers

Our faculty are highly trained educators with a passion for teaching and an incredible ability to cater to our students’ needs. At Stirling Institute, our vision is to be known as one of Australia’s best education and training providers, and our educators are committed to excellence and delivering high-quality education achieved through actively tailoring our training for people from diverse backgrounds. At Stirling Institute, we’re proud to say that we champion diversity and encourage all too apply for our courses.

Our Misson

Our mission is simple. We aim to empower our students ~ and wider organisations ~ to realise their potential and maximise their capacities. We focus our efforts on encouraging all students to identify and achieve their aspirations tough the investment in our people and courses to support real employment outcomes. Our highest priority of all is uncompromising safety. We provide an environment where children and adults are safe and their voices are heard.

Our Work Placements

One of our most celebrated achievements is the relationships we’ve built with workplaces and organisations across Melbourne. Because of these relationships, we’re able to offer our students high-quality and industry-relevant work placements for a range of career pathways including horticulture, aged care, allied health, individual care and business.

Your Career Opportunities

Thorugh some of the best work placements available, in conjunction with our highly skilled educators, you will gain skills that dramatically increase not only your employability but will equip you with the practical knowledge to succeed. We believe that our training sets us apart, and our students are proof of that.

If you’re interested in learning more about studying at Stirling Institute, you can contact us directly at this email address, or contact us here.

Five Ways To Research More Effectively And Efficiently

Whether you love it or hate it, research is a fundamental part of education, from your early school days through to any further education you may undertake.

Some find the prospect of research daunting, largely due to the perceived enormity of the task but, luckily for them, there are ways to make research more efficient and effective without wasting hours. 

1. Create a Research Plan

An important first step of any undertaking is to go into it with a clear plan. Without a plan in place, it’s easy to let the hours roll by without any reference point for how much should have been accomplished. 

To create your plan, break down your research into achievable steps and set aside time for each part of the plan. From this, you should be able to determine how long the total research portion of your study should take.

1. Set a Schedule

Once your plan has been created, determine the deadlines needed for your research and tasks. Once you have this, divide your research into small chunks of time and stick to the,. If you find yourself going well over your allocated time, perhaps your research plan needs slight adjustments. 

An example would be to break your research into time slots, such as allocating a full day to each topic, or breaking a topic into smaller hourly time slots. 

It’s also important to allow extra time for checking your sources and organising any research material you may need.

1. Focussed Research and Reading 

A key component of any research project is selecting the best sources, as it would not be possible to read every book, paper or article on a particular subject. 

A good method is to skim read a few relevant sources and choose the few that offer the most informative research. We also suggest thoroughly checking the references given in sources.

1. Take Notes Effectively 

Note Taking is a skill in itself, and effective research relies heavily on strong and effective note taking skills. It may seem as simple as writing down your learnings, but you’ll need to ensure that your notes are easily understood in a week or a month. 

Practice striking a key balance between speed and accuracy by using shorthand and common abbreviations, summarising key passages and making thorough notes of author names and sources for later reference.

1. Organisation is Key

The final piece of the puzzle is great organisation. Once you’ve written your study notes, spent hours coding them and making notes of all sources, the next step is to create an efficient filing system and stick to it. We recommend using coloured labels and folders, organising your notes alphabetically or by topic and labeling digital folders accurately. 

It’s also essential that your research space - be it in your home study or a library - is tidy and organised to help you avoid distractions. 

Five Desk Stretches

For some, studying from home is usually done from the dining table, kitchen counter or even the bed - though we definitely don’t recommend the bed for study. As a result, you may be suffering a strain in your shoulders, neck or back after a long day of study.

To help ease your muscles, we’re sharing our five favourite desk stretches to help alleviate the stress your muscles are facing, and help boost your productivity.

1. Spinal Rotation

• While seated, cross your arms over your chest.

• Grab your shoulders.

• Rotate your upper body from the waist, turning gently from left to right as far as you can.

• You should feel tension on both sides of your lower back as it stretches out.

2. Shoulder Stretch

• Hold one arm across your body.

• Pull your elbow into your chest.

• You should feel your shoulder gently stretching.

3. Upper Shoulder and Neck Stretch

• Sit on one hand.

• Tilt your head away from the hand you’re sitting on.

• Tilt your head slightly forward, towards your shoulder.

• You should feel the muscles in your neck and shoulder being stretched.

• Change sides, and repeat.

4. Neck Rotations

• Keep your head upright.

• Gently turn your head from side to side.

• As you turn your head, try to move it past your shoulder.

• You should feel the muscles on the outside of your neck gradually stretching.

5. Back Extensions

• Sit straight with your feet together.

• Put the palms of your hands into the small of your back.

• Lean back over your hands, feeling your lower back stretch out.

To help ease the muscular strain from sitting for long periods of time, focus on your posture while seated at a desk. Ensure that your hips are above your knees, that your back is against your seat and that your shoulders are relaxed. It’s also important to ensure that the items on your desk are within reach to ensure you aren’t reaching across and putting added strain on your lower back. 

Role Of Aged Care Workers

One of the most important roles in the Allied Health industry is that of Aged Care workers. With job opportunities in Aged Care expected to increase by 25.4% over the next 5 years - and an estimated 179,000 open positions - the industry is booming like no other.

With that said, what exactly is the role of an Aged Care worker?

Aged Care workers are tasked with arranging and facilitating activities designed to enhance different kinds of wellbeing, for example social, physical and emotional. Aged Care workers ensure their clients are properly cared for, happy and well connected.

However, there are many different positions in the industry which cater to the many different personalities and skills of workers. For example, there are careers in frontline support, admin, HR and catering, as well as corporate and managerial roles.

Tasks and Responsibilities May Include:

• Feeding, showering, dressing and administering medications.

• Preparing meals and drinks.

• Tidying and cleaning, including sanitising activities.

• Engaging with family members to offer observations, instructions and updates.

• Assisting with mobility, providing transport to and from medical appointment and light physiotherapy exercises.

• Providing social support, such as escorting the client on outings to cafes, shops and going on excursions.

• Following health and safety guidelines.

In order to succeed in a career in Aged Care, there are several skills required. These include:

• A caring and supportive attitude 

• Good communication skills

• Patience and discretion

• Physical fitness

• A positive outlook

• A high level of professionalism

• Natural empathy towards the elderly and disabled

A career in Aged Care is more than just a ‘job’ to many. It’s an opportunity to work closely with people from all walks of life and bring genuine joy to someone’s day. It offers you the chance to enhance somebody’s life, whether that’s by caring for them in their own home or a residential care facility and providing them with the highest possible quality of care.

We can help bring your dream of a career in Aged Care to life. 

Learn more about our Certificate III in Individual Support – Ageing (CHC33015) here, or contact us directly via email.

How To Create A Work From Home Routine That Supports Your Studies

One of the many perks to studying - and working - from home is the flexibility when it comes to managing your daily schedule and your time. However, when you’re planning your daily schedule around studying and time efficiency, it’s important to implement a work-from-home schedule that supports your studies.

So just how do you plan your routine?

Create a Study Space

Allocating a specific area of your house helps to create a working environment. While it can be tempting to study from your bed or from the sofa, these spaces are often more associated with relaxation. Therefore, a dedicated study area helps you to mentally stay focussed on the tasks at hand.

Plan Your Day

Taking 5-10 minutes from your morning to review your daily tasks and plan your day accordingly can help you to stay focussed and add structure to your day. It is also helpful to plan your biggest daily study sessions for when you know you’ll have the most energy. For some, that may be in the morning, while for others the afternoon is more productive.

Take Breaks

Intense and prolonged periods of study can quickly lead to mental burnout, and for this reason, it’s important to allow yourself regular study breaks. An example could be 45 minutes of intense, focussed study followed by 15 minutes of rest.

Get Outdoors

Allowing yourself 20-30 minutes of fresh air is essential for a clear and focussed mind, while Vitamin D is known to have the added benefit of helping to boost your immunity and reduce stress. 

Attempt a Digital Detox in the Evenings

While technology is wonderful for keeping us connected to our friends and family, it can make it hard to switch off in the evenings and separate study and home life. Taking time off in the evenings can help you to recharge and have a deeper and more restful sleep.  

Studying In Teams Via Correspondence

STUDYING IN TEAMS VIA CORRESPONDENCE

A recent challenge faced by students on a global scale is tackling not only remote study but also remote study in a team environment. Studying in a group has many well-documented benefits, such as reduced procrastination, increased interpersonal skills, faster learning and exposure to new perspectives. 

With this in mind, it’s essential for students to remain active in study groups while studying remotely from home. Below we’ve listed our favourite tools for studying via correspondence.

Slack

Between all the available apps and messaging platforms, team communication can quickly become messy.

Using Slack to create a cohesive team chat is a great way to house all your team communications, along with documents such as study materials and notes.

Zoom

Video conferencing apps, such as Zoom, allow many users to join a shared video call. One of the many benefits of Zoom is its interface, which highlights the main speaker at any given time making it easier to share ideas amongst the team.

Google Drive

Google Drive is a free cloud-based platform, allowing users to store documents, spreadsheets and slide presentations and share them with selected individuals. Incredibly useful for sharing with team members, it also allows live editing; enabling multiple team members to make and add notes simultaneously.

Todoist

With several available options for planning a task list, Todist is our favourite for its ease of use and accessibility. Available as a standalone web app as well as a Chrome plugin, Todoist makes planning and managing your tasks easy and effective.

Evernote

Perfect for online note taking, Evernote allows users to create notes, which can be text, drawings, photographs, or saved web content, which is ideal for when you need to create and reference study notes.

With many online applications to choose from, it’s worth looking into which will be most effective for you in your particular team environment. 

If you have others to add that students may find helpful, we’d love you to leave your thoughts in the comment box below.

5 Ways To Boost Your Immune System

Maintaining a healthy immune system should always be a priority, but it’s more important than ever in the face of the current Coronavirus pandemic. Your immune system is made up of cells in your skin, blood, bone marrow, tissues, and organs that protect your body against potentially harmful pathogens - such as viruses. 

Our 5 favourite ways to boost your immunity include:

1.    Head Outside for a Walk

Regular low impact exercises help protect against head colds and boost your immune system and are known to lower your risk of developing chronic diseases (such as obesity, type 2 diabetes, and heart disease).

Exercise also releases endorphins, which is great for managing and reducing stress levels.

2.    Eat a Balanced Diet

Ensuring your diet comprises of plenty of fruits, vegetables, whole grains and protein-rich foods is essential for keeping your immune system functioning properly. Research suggests that adding Vitamin C to your diet - a vitamin that our bodies do not naturally produce - is effective in decreasing the likelihood of illnesses. 

To fully support your immune health, focus on a diet rich in plants and plant-based foods. Examples are soups, stews, smoothies and salads.

3.    Effectively Manage Stress Levels

High levels of stress increase your body’s cortisol levels which have a negative effect on your immune system. In everyday life, small doses of cortisol have a beneficial effect on your body by preventing your immune system from responding before the stressful event is over (for example, exercise), which allows your body to respond to the immediate stressor.
However, when cortisol is elevated for long periods of time, it essentially blocks the immune system from kicking into gear to protect the body against germs. Bacteria and viruses.

4.    Set a Regular Sleep Schedule

New studies suggest that 7-9 hours of restful sleep allows the immune system to restore itself. When you don’t get enough sleep, your immune system isn’t able to produce essential immune cells, such as cytokines (a protein that can fight or promote inflammation). This leads to your body being less able to defend itself from germs, bacteria and viruses, and increases your likelihood of illness. 

Sleep deprivation also increases your cortisol levels (the stress hormone) which as we’ve learnt, is not good for your immune system.

5.    Drink Plenty of Water

Drinking enough water is incredibly important, as it aids digestion and prevents pathogens from entering the body. Keeping hydrated helps your body naturally eliminate toxins and bacteria that cause illness, and help to keeps immunity high. It’s recommended that you drink 2.1 - 2.6 litres of water per day.

Green Smoothie Recipe

GREEN SMOOTHIE RECIPE

Packed full of nutrient-dense ingredients, our favourite green smoothie is perfect for boosting your immunity and helping prevent illness. 

A great source of Vitamins A, C, K and B6, along with calcium, potassium, manganese and folate, adding this smoothie to your morning routine is the perfect healthy start to your day.

Ingredients: 

1 Cup of Spinach or Kale roughly chopped 

1 1/2 Cups of Unsweetened Almond Milk 

1 Cup Frozen Mango Chunks 

1 Teaspoon of Almond 

1/2 Teaspoon Freshly Grated Ginger 

1/2 Teaspoon Lemon Juice 

Method: 

Simply add all ingredients to a high powered blender and blend for 40 seconds until thick and creamy.  Serve in a glass and enjoy!

We’d love to see your smoothies ~ tag us in your pictures on Instagram @sia.edu.au 

Photo Credit: Pinterest.Com

HOW TO CREATE A HEALTHY WORK FROM HOME ROUTINE

For some, working from home is an already established part of their daily routines. For others, it’s something that they’re needing to rapidly adapt to in the face of the COVID-19 pandemic.

We’re sharing 5 tips to make working from home easier, more focussed and highly productive.

Create a dedicated workspace

It’s easy to find yourself working from the couch, or from your bed when you first begin remote working. In the long run, this leads to poor posture, lack of focus and distractions.

Creating a functioning working environment in your home - within a spare room or at the dining table - allows you to have an area dedicated to work. This makes it easier to ‘leave work’ at the end of the day.

Get dressed

Creating a morning routine - similar to your usual workday routine - will help keep your working ay on track. Shower and dress as if you were going to work. Maintaining this routine will help you remain productive, and will lessen the chances that you find yourself working from bed, in your pyjamas.

Don’t work through lunch

In the same way that you’d utilise your lunch break at the office foie fresh air or to stretch your legs, giving yourself a dedicated lunch break when working from home is essential for keeping your productivity levels high, and your mental focus sharp.

Complete your shutdown ritual

At the end of each working day, take some time to practice a ‘shut down’ ritual. These are steps taken that, when done each day, help to form a routine, set boundaries, and effectively end your working day.

Some ideas are:

• Ensure your inbox is cleared

• Closed your email

• Review your next day’s tasks

• Set three big tasks for the following day to be completed

• Shut down your computer

Take short breaks

Getting up to stretch every 20-30 minutes is essential for maintaining a focus and keeping your mind fresh and active. Too many consecutive hours in front of your screen can lead to waning energy, headaches and a lack of productivity.

We’d love to know if you found these tips useful, and if you have any that you’d like to add, feel free to do so in the comment box below.

How To Work More Collaboratively In Teams

HOW TO WORK MORE COLLABORATIVELY IN TEAMS

No matter which career path you choose, it’s highly likely that you will need to work in a team environment for some, if not most, of your job. Working in teams - big or small - requires a skill set that most learn on the job.

Studies have shown that collaborative teams are overall more productive than teams where each member works in isolation, and collaboration has the added benefit of establishing and building trust.

Here are four tips to help get you started on working collaboratively in team environments.

Capitalise on strengths

Each member of your team, yourself included, will have unique strengths and weaknesses. Knowing how your strengths can work in collaboration to compliment another members’ strengths will help you understand the team dynamic and work more effectively together.

Encourage new ideas

For some, being a part of a wider team can be daunting, especially if they have trouble expressing their ideas and speaking up. Encouraging each member to offer an idea, solution or desired outcome ensures that each person’s unique viewpoint is heard.

Establish metrics

Working together towards a shared goal can sometimes be easier said than done. Setting expectations early through key metrics is important to hold each member of the team accountable and maintain transparency. To create a balanced system, performance metrics should be based on how well each person works, and their strengths, and should be evenly distributed amongst the wider team.

Celebrate collaboration

Maintaining momentum and motivation can be a challenge, especially with a larger team. Taking the time to highlight positive collaboration or the achievement of team goals goes a long way in strengthening the team. Simple ways to celebrate key moments are through team emails or making a point of shining a light on the person or task at a team meeting.

Next time you’re in a team environment, take a moment to implement some - if not all - of these tips for collaboration success. Following the right approach, and listening to feedback is a great path to long term results and success. 

The Importance Of Exercising When Studying

THE IMPORTANCE OF EXERCISING WHEN STUDYING

Regular exercise, be it short walks, resistance training, running or yoga, has been shown to increase brain function through the release of a protein called FNDC5. This protein produces a secondary protein, known as ‘brain-derived neurotrophic factor (BDNF), which prompts your body to grow new nerves and helps existing brain cells to survive. 

All of this to say, when you exercise, it quite literally makes your brain stronger.

Other benefits of exercise for study include:

Improved concentration

According to research, when you perform exercise in as little as 20 minutes before studying - or during your study break - it results in a boost in concentration. Activities such as running and brisk walking can promote increased blood circulation, in turn increasing blood flow to the brain, and as a result increasing focus.

Enhanced memory

The protein produced through exercise is responsible for memory retention. It’s important to note that the intensity of exercise also plays a part, with more intensive exercises leading to increased levels of epinephrine, dopamine and BDNF levels.  

Increased productivity

Exercise, even when performed for short periods of time, has been found to facilitate improved productivity and motivation. A reason being that exercise increases blood flow, loosens muscles and relieves frustrations, which in turn frees up headspace for tasks to be completed.

Better quality of sleep

When exercise is neglected, it can lead to hypertension, obesity, depression and low academic performance. Integrating exercise into your daily routine has been shown to increase the discharge of melatonin, a hormone that manages sleep and alertness. It also has a positive effect on anxiety, stress, hypertension and depression - all of which can negatively impact sleep quality.

Reduced stress

Exercises such as yoga have been shown to stabilise blood pressure and regulate your heart rate, which works to reduce stress. Yoga works specifically to relax muscles which have been tightened due to stress and poor posture. Short breaks of yoga, or desk yoga, between study can help to reduce overall stress and increase academic performance. 

For better academic performance, ensure you schedule regular exercise into your daily routine, and allow for short study breaks of yoga or stretching.

Four Ways To Manage Time More Efficiently

FOUR WAYS TO MANAGE TIME MORE EFFICIENTLY

One of the key elements of successful study is effective time management, which becomes increasingly harder as you begin to juggle more in life - such as studies, work and family responsibilities. 

Good time management has many benefits across both your personal and professional life, and plays an important role in creating and maintaining a healthy balanced lifestyle.

Here are four of our favourite time management techniques:

Create a “to-do” list

If there is one technique for time management that definitely does not work, it’s going in blind and without a plan. Creating a to-do list helps you visualise the tasks at hand, and helps you prioritise those tasks, which in turn streamlines your planning process for better time management.

Budget your time

It’s not enough to simply know which tasks you need complete; you now need to allocate time for each task. Knowing the estimated - or allocated - time for each task helps you to better plan your study schedule. Remember to include some time in your schedule for relaxation or study breaks. 

Focus on your long term goals

Setting your sights on big goals can be incredibly motivating when you look at the bigger picture, and you may find that in the midst of study sessions, when your focus is on smaller, more particular tasks, you may lose motivation. Knowing and understanding your long term goals, And taking time to reflect upon them, is an effective way to successfully accomplish your short term goals. 

Find a dedicated study or work area

Setting up an effective study or work area, away from distractions, is essential for effective time management. Working through your tasks to be completed, in the amount of time allocated, can quickly be derailed where there are distractions. 

Instead, create a quiet area free from your phone to complete your study or work. If you don’t have a suitable area at home, you can venture to your local library or cafe.

The Power Of A Study Schedule

When it comes to studying, it’s important to have a plan in place that acts as a guideline for how long you should be studying, what you should be studying and which topics you need to cover in the alloted time.

Without a schedule, it’s easy to spend too much time on one subject and neglect another, or even overlook key study topics.

Here are our top tips for creating and maintaining a healthy and effective schedule.

CREATE A BALANCED SCHEDULE

While it’s important to plan out your studies, it’s equally as important not to neglect allowing yourself time for lunch, for short breaks and for personal errands that may arise.

ALLOW ADEQUATE TIME

Ensure that you’ve allocated enough time for each subject. It’s highly likely that one topic or subject may require more time investment than others, and it’s important to plan for this.

CREATE CONSISTENCY

Studying at set times, and in set locations, can assist with creating a sense of routine in your study. Routine is important as it reduces time wasted in making decisions on where to study or deciding which materials are needed.

STUDY AS SOON AFTER CLASS AS POSSIBLE

The saying goes ‘strike while the iron’s hot’ for a reason. Studying as soon after class as possible helps to solidify your knowledge and allows you time to research and fill in any gaps you may have. Simply rewriting notes helps to transfer memories from short term to long term.

KEEP CAREFULLY ORGANISED NOTES

When studying, you’ll soon realise the importance of organised and detailed notes, as they will make your study a lot easier, and will save time retracing or relearning a subject. 

Creating a schedule, and sticking to it, is a vital element of the ultimate success of your studying. It also allows you to fully utilise your time, resources and knowledge for the desired outcome.