H I G H Q C O G N I T I V E T R A I N I N G P R O G R A M. Manual SYDNEY COGNITIVE DEVELOPMENT CENTRE. General High School Executive Skills

Transcription

1 Manual 1 SYDNEY COGNITIVE DEVELOPMENT CENTRE General High School Executive Skills

2 S Y D N E Y C O G N I T I V E D E V E L O P M E N T C E N T R E HighQ Cognitive Remediation Program Sydney Cognitive Development Centre 2013 Suite 4 Level Oxford St Bondi Junction, Sydney NSW 2022 Phone Fax

3 Table of Contents Training Tasks Task 1: Getting Ready for School...1 Task 2: Packing it up...2 After school weekly checklist...3 Task 3: Creating an Organisational System for School...4 Task 4: Using a School Diary...9 Task 5: Keeping your Locker Organised Task 6: Organising your Study System for After School Task 7: Organising your Room Combat the procrastination Room Corners exercise Keeping on track Finding homes Lose the clutter Task 8: Maintaining your organised room

4 Getting Ready for School This worksheet aims at helping you to remember what needs to be taken to school each day. Try making a checklist that you can fill in each day of the week. Table 1 is to remind you of all the things you need to take to school. My list of things to pack for school the next day This table should to be filled out at home before you go to bed each night so that you remember to pack everything you need for school the next day. Check off each item as you remember to pack it by placing a tick next to the item name on your list. This table should be in a place that you will see easily each night, for example, on a whiteboard in your room or next to your bed, with an extra copy on the fridge to be checked off before you leave for school. Monday Tuesday Wednesday Thursday Friday 2

5 Packing it up This worksheet aims at helping you remember what needs to be brought home from school each day. It is important that you remember to pack up at the end of each school day and bring home the necessary equipment. A checklist might be the easiest way of remembering each item. Remember to pack up at the end of the school day This table should to be filled out before you leave school. Check off each item as you put it in your school bag by placing a tick next to the item name on your list. Have it in a place you will see it each day before you leave school, for example, on your desk or in your diary. Please see the following page for a pack up checklist 3

6 Hand in any homework assignments completed Monday Tuesday Wednesday Thursday Friday Gather all necessary materials to go home: 1. Pencil Case 2. Books 3. Class Folder 4. Notes for parents 5. Clothing (e.g. hat, scarf) 6. Diary Am I forgetting anything? 4

7 P A R E N T D I R E C T E D Creating an Organisational System for School This information sheet aims at helping your child understand how to organise their school work and maintain an organised system. Below is a comprehensive list of items needed to create an organizational system for a high school student. What to buy A4 lever arch file, manufactured from quality PVC. A5 clear pencil case, durable zippable pouch (Bindermate or similar). A4 heavy duty letter file, hole punched to fit 2 ring binders (Bindermate or similar). A4 extra wide coloured polypropylene 10 Tab PP dividers. A4 binder book, pages, depending on needs, hole punched for 2 ring binders. One for each subject. Deluxe sheet protectors, heavy duty A4 Pk/50, tearing resistant, hole punched to fit 2 ring binders. Paper labels for books and dividers. Magazine racks for home storage General stationary including pens, pencils, eraser, whiteout, highlighters and a small ruler All items should be chosen for quality and durability. Items specified on this list are given as a reference and can be replaced by other similar items. 3

8 The School Folder The school folder should hold everything that is needed for school in it - from subject books, to stationary. Assembling the folder: 1) Label the school folder with your child s name 2) File the pencil case on the front page. 4

9 Next, put heavy duty letter file beneath pencil case for all urgent/important info sheets. 3) Separate subjects using coloured tab dividers Note: It is also an idea to colour code the various subjects e.g. yellow for Maths: yellow tab divider, yellow contact on the notebook, yellow magazine rack at home or yellow label on rack etc. Also, label each section by subject 5

10 4) For each subject, first label the binder book then place it directly following the tab divider for that subject. 5) After the binder book, include a plastic sheet protector. 6) Repeat steps 4-6 for each subject. 6

11 How to use the folder This folder should be used extensively each day and hold everything needed for a day at school. You should write all notes for each subject in the corresponding notebook and place all loose handouts in the sleeve provided o Once the handouts are finished you can store them at home in a separate handout folder or paste them into your book (if this is the method preferred by you and/or your teacher). o To keep track of the order of your notes and sheets in your exercise book and handouts folder, it is important that you clearly write the date at the top of each page. This will make it easier to see the order you completed class work when collating your notes during exam preparation. Use the pencil case inserted into the binder for all stationary needs this should be equipped with a supply of pens, pencils, erasers, a small ruler and any other necessary stationary The sleeve at the front of the folder is for all important slips/notes for parents and teachers make sure this is emptied each day 7

12 Using a School Diary This information sheet aims at teaching you how to use a diary or calendar successfully. Why do we use a diary? It may be difficult for your brain to remember that swim practice is on Monday and your English speech is due Wednesday, along with all the other pieces of information learnt throughout the school day. You will be able to learn more effectively in class if you note things in your planner, rather than trying to remember each of them. Choosing a diary If your school does not issue diaries, you can purchase a year diary from a variety of stores. - You can also choose a yearly, monthly, or weekly planner whatever you feel will be easiest for you to use. - Electronic calendars may be helpful o All iphones, ipads, Computers and other personal tablets have calendars installed on them. They can be useful for setting reminders of tasks which need to be done, along with writing to-do lists or homework tasks. - Family calendars should be incorporated into the home o We would recommend the use of a hard copy calendar in all homes - for both parents and children have access to. This should be where all important events are recorded (e.g. sports carnivals) along with assignments and extracurricular activities 8

13 How do we use a diary? The template below is an example of how a diary should be filled out: 9

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15 Each Week At the beginning of each week you should write in your subjects for each day o That way you will know what to pack each day o This will ensure all homework is recorded and completed Each Day Record homework instructions/tasks given by teachers throughout the day at the time you are told don t rely on your memory!! Also write down any other information related to the task e.g where to find things Also note the date the homework is due this is very important!! When doing your homework that night, you should tick off each task when completed o This means you won t forget to do anything! Also include special reminders (e.g. extracurricular activities such as tutoring or sports games) What to do if there is no homework? Make sure you write down no homework so you don t think you have forgotten something. Remember just because no homework was given doesn t mean there is nothing to do. Use this time to work on an upcoming assignment or study for an exam. Tips for using your diary 1. Don t go to school without it your diary should live in your bag when travelling, sit on your desk in class and on your study desk when at home. As a reminder to always have your diary on your study desk at home, stick a sheet on the left hand side of your desk that says PLACE DIARY HERE so you can develop the habit of always placing your diary in the same spot. This will help you to remember to consult your diary and also so you know where it is at all times (so you do not have to ask mum where it is when packing your school bag!) 2. Write it down, or it s gone. Make sure you always record the information your teacher tells you then and there, otherwise you are likely to forget it! 3. Go for colour Use colours to represent different subjects, or things to do for different subjects. Colour code each subject in your timetable and match this to the colour in your folder, for example, maths is coloured yellow in your timetable, has a yellow divider in your folder, yellow study book. It will be more exciting for your brain and help to separate each subject. 11

16 4. Give yourself warning Don t leave it until Monday morning to realise a big Maths assignment is due. Make note in the weeks prior to the due date e.g. Maths assignment due in 1 week. This will act as a reminder that it still needs to be completed. Your diary should be accompanied by an assessment calendar/term planner stuck at the beginning of each term, with an identical assessment calendar at home. See the Time Management section for more information on assessment calendars. 12

17 Keeping your Locker Organised This information sheet aims at helping you understand how to keep their locker organised. What should be in the locker? Depending on what works for your child. Some find it useful to hang a white board and pen to note down quick reminders; others find it helpful to hang a check list as a reminder of what needs to be brought home each day. Some make use of locker shelves allowing books to be stored on a number of levels (perhaps divided into morning and afternoon classes, or so on). Students should keep a supply of pens, pencils, erasers, and an extra set of physical education clothes (if you have enough room!) How do I keep my locker organised? - If you have a school locker the last thing you want is for it to be cluttered and messy - Keep it organised each day - Only put in things you don t need for each class (e.g. clothes for sport/pe) which you can get before the class and store after class - Do NOT put in items you need for each class such as a diary or pencil case - Make sure you empty your locker each day. Stick a sheet up in the door of your locker that says NO LOOSE SHEET ZONE to remind you to keep your sheets organised in your folder. 13

18 Organising your Study System for After School This information sheet aims at helping your child understand how to set up a home study area/system, and how to keep their study area at home organised. With your child you need to decide on what needs to be included in your home study area. Things to consider are: a place to store school folder; a place to put daily homework; a place to store finished homework; a separate area for each subject to keep notes, worksheets, handouts etc However you choose to do it, ensure that everything is clearly labeled. Turning this into a checklist can help your child remember what needs to be done after school each day. Table 3 is an example of things you might need to set up your child s home study system. Once you have decided what needs to be included, you can decide what you will use and begin to set up this system. Table 4 is an example of what is to be used daily as a reminder of the tasks that need to be completed when returning home from school in the afternoons. 14

19 Setting up your home study system What will you use? Got it ( ) Quiet place for child to work away from distractions Place for handouts/notes from each subject Place for unfinished homework Place for finished homework Whiteboard/Calendar Other things you might need: Please see the following page for maintaining your home study system. 15

20 Maintaining your home study system Task Monday Tuesday Wednesday Thursday Friday Unpack my bag: - Lunch Box - Drink Bottle - Rubbish Unpack any permission slips or notes Go through folder and file loose papers Check diary for reminders/daily tasks Do my homework for each subject Unpack all assignments (finished/unfinished) Repack bag for tomorrow 16

21 Organising your room This information sheet aims at teaching you how to get your room organised. Why do we need an organised room? An organised room compliments an organised routine. Feeling organised relieves stress and anxiety. You can easily find what you need when you need it, and your whole day runs more smoothly. Having your belongings organised saves you from pointlessly doubling up on items. It also gives your mind some clarity, instead of always thinking that you know you have something somewhere, but you just can t think of where it might be. You will find that being organised saves you time. You are also less easily distracted and can focus better, so your productivity increases. Organisation will also help you become more reliable. You can better keep track of upcoming events. You will also find it easier to arrive to places on time. Eg. not running late to school because you are looking for your shoes. Combat the procrastination! Not many people want to clean their rooms when they are in a mess. Most people will find anything to do other than getting organised. Procrastination is the first challenge to overcome. What do you think procrastination involves? 17

22 What are your most common forms of procrastination? Are you waiting for inspiration? Will you get it done tomorrow? Are you waiting to be rescued by someone who will just do it for you? These are excuses! What do you think is your most common excuse? You just need to learn to effectively focus your energy. The key element is structure. Structure your time, environment and thoughts. Set goals with deadlines and take small steps. Getting started! Clothes, shoes and pieces of paper always seem to accumulate! Start by looking around your room and putting away any clothes and shoes, and stack up any papers or books on your desk to sort through later. 18

23 Make your bed, if it isn t already made. It will not only make your room look neater from the outset, it gives you a space to work with while you re trying to sort things out. Choose a corner of the room. This will be your starting point to then work your way around the room in a clockwise direction, sorting out small section by small section. Exercise: Divide your room up into corners. Write a quick list of what will be done in each corner, and how long you will spend there. Each corner should only take minutes. You could draw up your plan on a whiteboard so you can easily keep track. Corner 1 Corner 2 Time allocated: Time allocated: Corner 4 Corner 3 Time allocated: Time allocated: OK, now you re ready to go! Try to be as thorough as possible, but don t get bogged down. Set alarms for when you are supposed to have finished each corner. Maybe get someone to check on you now and again to remind you to keep going! Take a short break at the halfway point, no more than 10minutes. Make sure you leave your room so you come back with fresh eyes. 19

24 Staying on track Keep an eye on the time. Cleaning your room shouldn t take all day, it can be quick if you just focus your energy and get going. If you find yourself getting bored, try listening to some music. Try to avoid watching TV while organising your room. You will inevitably end up sitting on your bed watching a movie instead of focusing on the task at hand. Watch the movie when you are finished, use it as motivation to get the job done! Don t get distracted by long-lost, sentimental items you discover, you are organising your room. Keep reminding yourself! If you find yourself losing track, leave your room and have a quick break. Maybe grab a snack. Then re-enter your room with a fresh view and get stuck back into it. Finding homes 20

25 Your belongings all need homes! It is one thing to tidy your room, another to organise it. Don t just pile things up, or shove things into your wardrobe. Create a system that makes sense to you. Find a home for things that is logical and is easily accessible so the next time you need it you know where it is, AND you know where to put it away when you are done with it. Group like with like and keep it simple! Your school uniform should all be together, your shoes should all be together, your pens and pencils should all be together. That way you know where things are, and you don t end up with 10 separate pairs of scissors, without ever being able to find one pair! Try to think of some groups of items that belong together: o o o o o Lose the clutter! If you have no use for it, it needs to go! 21

26 Mess accumulates mysteriously. You will need to be a bit ruthless. Clear out your wardrobe. If it doesn t fit or you haven t worn it in over 12 months, it needs to go. (With the exception of certain key pieces) Remember that one time you tried playing soccer? Those soccer boots need to go! Do you have a tendency to say yes when someone offers you something they are going to otherwise throw out? You need to think about whether you actually need it, or whether it is just going to be extra mess in your room. Think about whether you have room to make a home for it. Try to remember they re getting rid of it for a reason! If you ve been given something new, is there something old that can go? Try replacing belongings with new things, rather than accumulating a whole collection of the same stuff. Grab two garbage bags. One for rubbish and one for things you can donate. Maintaining your organised room You have a lovely, organised room! Let s keep it that way. Tips for maintaining your organised room: 1. Make your bed every day. 22

27 Making your bed makes a huge difference to how organised your room looks and feels. 2. Stay on top of your clothes. If mum puts a fresh pile of folded washing on your bed, put it away as soon as you see it so it doesn t accumulate. 3. Always keep your desk tidy. It is more motivating to sit down at a clear desk than a cluttered desk. Keep on top of your filing system on your desk. If you notice a pile of papers starts to develop, sort through it straight away. Every piece of paper needs to have a home that is easily accessible. 4. Always pack up once you are finished with something. If you ve been playing Playstation don t just put it down when you are finished. Turn it off, put the game away and put the controllers away neatly. 5. Choose a dumping spot. This is a place where you need to put your keys, phone and wallet every day when you get home and unpack your bag. That way you will always know where they are whenever you need them. It needs to be somewhere readily accessible, preferably in sight on your way out of your room so you always see them when you are getting ready to go to school. 6. Have a clutter box in one corner or at the end of your bed. When bits and pieces start to accumulate around your room, put everything into your clutter box and go through it at the end of each week and find appropriate homes for everything. 7. Spend 10 minutes every night tidying up your room before bed. 23

28 That way it will always be a small job, instead of taking a long time to clean. 24