Plan and Organize: Make a daily schedule, keep a monthly planner, and review all course material to plan sufficient study time before tests (McGraw Center for Teaching and Learning, Princeton University, 2018).

Reading is NOT Studying: Think of reading, whether it is the textbook itself or your class notes, as simply reviewing or pre-studying (University of North Carolina at Chapel Hill, 2018).

Limit Technology: Unplug and turn off distracting technology by silencing your cell phone, and close any open browsers to avoid unwanted notifications. Plan time for internet/social media breaks (McGraw Center for Teaching and Learning, Princeton University, 2018).

Engage: Effective studying requires actively engaging with the material. Try strategies such as becoming the teacher, creating a concept map, or creating your own test questions – then swap your mock questions with a classmate (University of North Carolina at Chapel Hill, 2018).

Use the Study Cycle:

• Preview: View material and read

• Attend: Go to class and take notes

• Review: Reread notes and review key concepts

• Study: Devote focused study time for each class

• Check: Do you know the material? Could you teach it to someone else? Was your studying effective enough to meet test expectations?

(Center for Academic Success, Louisiana State University, 2018)

Sue Rosenthal - Department of Psychiatry at Columbia University Medical Center.

The 11 tips below are general suggestions for wellness. If you need more help, reach out. It is a normal and courageous thing to do.

Be Nice to Yourself: When you are feeling down, it is easy to be hard on yourself. While you might not be of the mind to congratulate or compliment yourself, try being compassionate. And here is a little bonus hint: If you really are struggling to be nice to yourself, do something nice for someone else. Then, compliment yourself on doing it!

Exercise: Even taking a short walk or climbing a flight of stairs can reduce stress and increase alertness. A regular exercise routine can boost one's mood, increase concentration, and even help alleviate symptoms of anxiety and depression.

Eat Healthy: Vegetables and fruits? Absolutely! Nutritious foods. Sure. Don't drink 10 cups of anything in a day, unless it's water. But healthy eating also means having a healthy attitude toward food. Enjoy meals with friends, try new foods and try not to obsess over food. If you do find that your relationship to food is affecting your mental or physical health, get the facts on eating disorders and take the important step of finding help.

Sleep Well: The American Academy of Sleep Medicine recommends between 8–10 hours of sleep per night for teenagers and over 7 hours for those ages 20 and up. But sleeping well also refers to when you sleep and the quality of that sleep. Sleep health expert, Dr. Eleanor McGlinchey recommends that you wake up at the same time every day, even on weekends and holidays. This simple trick will help you fight that feeling of jet lag on Monday morning (also known as "social jet lag") and ensure that you are functioning and feeling your best.

Put the Screens to Sleep Before You Go to Bed: Studies have shown that looking at screens before bedtime can affect how quickly you fall asleep and the quality of that sleep. Blue light from your smartphone affects the production of melatonin, the hormone that regulates your sleep/wake cycle. Reading, texting, posting, etc. keep your mind active when it should be winding down instead. Oh, and then there are those texts in the middle of the night….

Breathe Deep: Just try it. Take in a nice slow breath. Start from your belly; expand through your ribs, chest, and lungs. Breathe out just as slowly. Counting can help ("1, 2, 3, 4, 5 ...") Repeat.

Connect With Others: Friends, family, pets...even a casual friendly hello to a stranger can boost positive feelings, help ward off depression and anxiety, and make you feel that you are connected to others. Focus on the quality of your friendships and relationships, not the quantity. If someone helps you feel supported, happy, useful, liked or loved, or any other positive feelings, keep the connection going.

Write Down Ways to Relax: Relaxing is one of those things that's easy to say and harder to do. Unwinding and staying calm can take practice. Write down a list of ideas for positive ways that you can de-stress. Try them out, one step at a time. When something works, try it again. Just remember that you're going for wellness. Those short-term fixes (we're talking pills, alcohol, and other forms of substance abuse) aren't going to help in the long-run. So cross them off the list. Add a mental image or a photo of a beautiful place that you'll visit someday.

Find Support (and Be Supportive): If you or someone you know is struggling, find support. This might be a friend or a family member. Or it could be reaching out to a counselor, a primary care doctor, or a mental health professional. If the person you find isn't giving you the kind of support you need, look for another support option that is better for you and your needs. Likewise, if a friend, family member, or someone you know is feeling down, ask yourself if there is something you can do to be nice or supportive.

Take Small Steps: If you try to do everything at once, you will probably get nowhere. Set goals, and then draw that dotted line from point A to B to C. Stop and rest along the way. You will thank yourself for it.

Be Nice to Yourself: Yes, we already said that. But it is worth repeating.

There are many tasks to be considered during your junior year. Although many colleges are test optional this year, we still encourage students to take the ACT and/or the SAT. If you have specific questions about which exams to take, reach out to your counselor. Lansing also provides FREE test preparation through Naviance. Please click on these links for dates and registration deadlines: ACT and SAT

Junior Year to do List:

• Start researching colleges in Naviance
• Use weekends and breaks to visit colleges (virtually or in person)
• Register soon if you plan on taking the SAT/ACT
• Make a list in Naviance of 10-15 colleges that hold your interest (this list will be much smaller by senior year)
• Talk to your counselor about any questions regarding colleges, careers, and your future plans
• Ask family members and teachers about where they went to college and how they decided on their current career

November:

• Communicate with your counselor regarding which colleges you are applying to
• Apply for a Federal Student Aid (FSA) ID and start filling out the Free Application for Federal Student Aid (FAFSA): fafsa.ed.gov
• Fill out the CSS/ Financial Aid PROFILE if required by your colleges: css.collegeboard.org
• Remember to also apply to New York State Tuition Assistance Program (TAP) while filling out the FAFSA

December:

• Finish your college applications with deadlines up to Jan 1
• Work with your counselor to make sure all application materials are complete and that all of your materials have been received. Do not panic if the answer is no. There are MANY reasons this could happen
• Do you have plans after high school other than college? Be sure to check in with your counselor to work on next steps

If you are interested in participating make sure to check out the website, fill out the intake form below, and return the completed form to your school counselor.