Why High School Students Should Practice Mindfulness


A site I follow, Hey Sigmund, recently posted a piece on mindfulness and why it is so popular, and it made me think about the importance of cultivating this practice in high school. You can read it here, and I suggest you do! Reading it also reminded me of an organization I admire, Mindful Schools. I took their Mindfulness Fundamentals class and really enjoyed it; they have great resources for educators and parents, too.

Anyway…I wrote the post below last year, but thought I would re-post as this topic is always in-season!

Since I’ve been practicing mindfulness for many years, I’ve enjoyed reading more about it everywhere from psychology journals to the wellness and lifestyle blogs I (embarrassingly) follow. If I can do it, I am certain anyone can, and it seems that everyone is.

What’s mindfulness? There are lots of variations of the definition, but I’ll use this one from UC Berkeley’s Great Good, The Science of a Meaningful Life website:

Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

What I think is so extraordinary about mindfulness is that it can literally change your brain. Research has found that it increases the density of gray matter in the brain that is linked to learning, memory, emotion regulation, and empathy. Give this a listen:

Decreased stressed.

Less likely to respond to one’s own negative thinking.

Reduces risk of depression and anxiety.

Mindfulness is important because students today often feel all of these emotions and more—but especially stress, negative thinking, anxiety and sometimes even depression—during the college search and application process. It’s the ability to regulate these emotions, just to name one important benefit, that mindfulness supports. Mindfulness helps students not feel overwhelmed by difficult emotions and allows them to create space between emotions and responses so they can think first and then react. Over time, students become better listeners, feel more present, and less distracted.

Students can’t change everything that happens to them—from losing the big game to not doing well on an important test, and especially where they end up getting admitted or not getting admitted to college—but they can change the way they experience life’s ups and downs.

Contact us to talk about how mindfulness can help!

How To Choose A College That’s Right For You

The college search doesn’t have to begin and end with the Ivies and the name brand schools. There are many schools out there to choose from—some known and some less known, all worthy of your attention. Here’s some advice for trying to find the school that works for you from Martha O’Connell, the executive director of Colleges That Change Lives.

1. Start with who you are and why you are going.

You need to examine yourself and your reasons for going to college before you start your search. Why, really, are you going? What are your abilities and strengths? What are your weaknesses? What do you want out of life—something tangible or intangible?

Are you socially self-sufficient or do you need warm, familial support? Talk with your family, friends and high-school counselors as you ask these questions. The people who know you best can help you the most with these important issues.

2. Size matters: Your college does not have to be bigger than your high school.

Most good liberal arts colleges have a population of fewer than 4,000 for a reason; college is a time to explore, and a smaller community is more conducive to internal exploration. It is not the number of people, but the people themselves and the kind of community in which you will learn that really matters. Many large universities have established “honors colleges” within the larger university for these same reasons.

3. A name-brand college will not guarantee your success.

Think about the people in your life who are happy and successful and find out where (and if) they went to college. Ask the same about “famous” people. You will likely find that success in life has less to do with the choice of college than with the experiences and opportunities encountered while in college, coupled with personal qualities and traits.

Employers and graduate schools are looking for outstanding skills and experience, not college pedigree. As you search for colleges, ask about student outcomes; you will find many colleges that outperform the Ivies and “name brands,” even though you may have never heard of them! Visit the National Survey of Student Engagement (NSSE)for help on sorting through the information and for great questions to ask when visiting and choosing a college.

4. You don’t need to pick a major to pick a college.

Very few high-school students have enough information or experience to choose a major. You need the variety and depth of college coursework to determine your interest and aptitude. Most college students change their minds two or three times before they settle on a major, and they can still graduate in four years! Being undecided is a good thing and will leave you open to more academic experiences.

5. Don’t be scared by the stories.

If you only pay attention to the headlines, you might start to believe that “no one is getting in anywhere!” The truth is that the majority of the colleges and universities in this country admit more students than they reject. If you’re worried about your chances of getting admitted—and you’re willing to investigate beyond the very narrow band of highly selective colleges—you’ll find that you have many options that will lead to a great fit for you.

Be informed about your academic profile and compare it to the profile of the most recently admitted and enrolled class for the colleges you are investigating. Check the college admission Web site for this information and contact them if you can’’t find it. Ask your high school counselor for additional advice and guidance as it applies to your school.

6. You can afford to go to college.

If you make the assumption that you cannot afford college based on the “sticker price” of tuition, you will miss out. It is difficult to talk about money, but if you investigate all the options and ask for help and advice, you will find affordable choices. Online resources, as well as financial aid workshops sponsored by high schools in local communities, are widely available to get you started. College and university financial aid Web sites offer useful information and links as well. Investigate early and ask for help.

7. You don’t have to go to college right away, and it’’s never too late.

There is no such thing as the perfect time to start college. Some students benefit from a year off to work, study or travel, and these experiences allow them to be better, more engaged students. Some students choose to apply to college and gain admission and then defer their entrance, while others wait to apply until after they have had an alternative experience.

Either way, admissions officers will be anxious to learn about your experience during your time off, and they’ll ask you to write about it as part of your admissions process. High-school and college admission counselors can provide resources for investigating alternatives that may be right for you. You could apply for an internshipstudy abroad, or participate in a community service project.

8. The most important factor in choosing a college is fit.

Choosing a college because your friends are going there or because of where it ranks on a list does not take into account who you are and who you will become. College is a match to be made, not a prize to be won. Finding a good fit requires time and thoughtfulness.

Visiting college Web sites and learning about what events take place, who visits as guest speakers, and how to get in touch with current students and faculty is a good way to supplement a campus visit or to decide if you want to spend the time and money on a visit. Check a school’s Web site to find the admissions officer assigned to your region of the country. Send them an e-mail to ask about getting in touch with students from your area or identifying a few with interests similar to yours.

When you visit, try to build in time to sit in on classes, eat in the dining hall and hang around in the student center or other high-traffic areas. That will help you imagine yourself as part of the community. Talk to a few students and ask if they would make the same college choice if they had to do it again. Go back to the first item in this list as you consider the information you’ve collected about the colleges. You will have great options!

Can you believe that this article is over TEN years old?!?  Well, it is, and it’s more relevant than ever. Written by Martha O’Connell, the executive director of Colleges That Change Lives, an organization that helps students identify colleges that could be a good match for them—it’s a must read! Thank you, Martha.

 

March Action Plan – Freshmen/Sophomores

Sophomores and freshmen! Here’s what you can be working on this month:

  • Focus on your grades! Your transcript is the most important part of your college application.
  • Start to think about next year’s course schedule. Do you know what you will be taking? Your classes next year should be more challenging than this year.
  • Many 2018 summer program applications are now open (and some have already closed or will close soon). Please confirm your plans for summer 2018 now and work on any remaining applications if needed.
  • If you have not already, start to put together a resume/activity sheet. You want to begin to see the shape of your “story” for college developing, and this document should reflect it.

 

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March Action Plan – Seniors

Just a few reminders for seniors this month!

• Once your applications have been submitted, be sure to track the status of each app online to ensure all of your application materials were received. Check your junk email folder regularly (daily), so you do not miss correspondence from schools.

• If you have any updates to send colleges (recent academic or extracurricular achievements, updated grades/test scores), please send them ASAP as the application process is winding down and final decisions are being made at this time.

If you know where you are headed next fall, congrats!

As graduation nears and high school comes to a close…enjoy yourself! Graduation signifies exciting new beginnings, but also change. Many of the people you are used to seeing every day at your high school are people you might not see often (or again in some cases), so make the most of spending time with these people (and your family!) the next few months.

 

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March Action Plan – Juniors

The college process is in full swing! Here are a few things to have on your radar and work through this month:

  • You should be meeting with your counselor at school to talk about your college list, testing plan, and letters of recommendation.
  • If possible, fit in a few more college visits. Are you going to sit in on a class? Do you want to try to meet with someone in your intended department of interest (major, minor, etc.)? Not all schools offer formal pathways to these opportunities, but that doesn’t mean you can’t make them happen.
  • Some colleges open up their on-campus interviews this spring. If you plan to interview, please prepare. You should always prepare for interviews, even if a school states they are not evaluative.
  • Do you know what major(s) you will mark on your application or is your strategy to go ‘undecided’? This is a critical part of the process that should be determined now.
  • Keep focusing on your grades, test prep, and strengthening your narrative through your extracurricular activities! By this time, you should have a plan for the summer and that plan should support your “story” for college.

 

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It’s That Time of Year Again…Campus Tours

Although there are some hilarious truths to College Humor’s video, I still suggest visiting the schools on your list. Here are some suggestions for campus visits:

Scheduling Your Trip

  • Pick a time that’s convenient for you, but try to go when classes are in session. That way, you can sit in on a class, eat lunch with a current student, etc. You’ll only get a true feel for the campus if you’re there on a day when classes are in full swing.
  • Monday through Thursday is ideal. If possible, try to visit during high school holidays that fall on Mondays, when most colleges are in session.
  • Find out how often college tours run, and if you have to sign up in advance.
  • If an interview is offered (always interview if offered), you’ll likely need to make an appointment. Also, consider meeting with a financial aid officer if you will be applying for aid.
  • If you’re curious about a club, program, or sport, arrange to attend a practice, rehearsal, or club meeting. The same goes for your academic department of interest; reach out ahead of time and see if you can meet faculty or staff while on campus.

When Not to Go

  • Try to avoid Thanksgiving weekend, Christmas week, winter and spring break, and of course, summer (end of May, June, July, first two weeks of August). If you can only visit during the summer months, try to go on a day when there are full visit programs geared toward freshmen, if applicable.
  • Avoid visiting when classes aren’t meeting such as university reading period, exam weeks, weekends, and when the admission office is closed to visitors.

Research the College

  • It’s important to know something about the college before you arrive on campus, especially if you have an interview scheduled or plan to meet with academic departments or faculty.
  • Review the website, course catalogs, and any other materials the college sends to prospective students or that are available to you online.

Talk to People and Take Notes

  • Make a list of what characteristics are most important to you, so you know what to evaluate. Do you feel overwhelmed in a large lecture hall? Check out the class size. Is there a particular major that you want to pursue? Review the department website and swing by when on campus if you were not able to schedule a meeting ahead of time.
  • Talk to current students or professors and send follow-up emails (and thank you notes/emails).
  • Talk to admissions officers if possible; make sure to get their card/contact info and follow up with a thank you email or handwritten note.
  • Was it X College or Y University that had an awesome library/gym/biology lab? Where did I talk to that psychology professor? You think you’ll remember everything, but you’ll be surprised how colleges start to blend after you’ve seen a few. So…
  • TAKE NOTES at each school about what you liked and disliked, the places on campus you saw that impressed you, the names of the dorms, library, etc.! Takes notes on everything. This info will come in handy when it comes time to write “why school” and other supplemental essays/interest/defer letters!

 

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Reality Therapy. The Importance of Honesty in College Admissions

I’ve wanted to share an opinion piece by Jim Jump posted this past November, in which he discusses balancing loyalty (being a cheerleader) and truth (being an honest source of information) in college advising. A few excerpts are below, but I suggest reading the full article here. His “talk” is one I am familiar with:

Recently I met with the top student in my junior class. He has Ivy ambitions, and in a perfect world there would be no question that he would be admitted, but the college admission world, especially at the top of the food chain, is far from perfect. He is unhooked, so I felt obligated to give him the talk I give every one of my students applying to the Ivies and comparably selective colleges and universities.

In a hyperselective environment, where fewer than one in 10 applicants are admitted, no one’s credentials assure admission. Superb grades and scores are, to borrow phrasing from logic, necessary but not sufficient. Colleges and universities use the admission process to help achieve institutional goals and priorities, goals and priorities that may not be publicly stated. As a result an offer of admission is partly merit, partly meeting institutional needs and partly luck.

That message is not easy to hear for a student who’s done everything right and excelled in every environment they have been in.

Seeing highly qualified students get denied from schools that a few years ago they would have likely been admitted is tough. That said, when it comes time for these “talks,” I also like to remind students (and their parents) that where you go to college is not the single defining factor of your life; what is far more important is what you do while you are there (wherever “there” is), the relationships you build, and the person you become. In the end, those things lead to a successful, happy life, not the name of the school on your diploma.

 

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Join Our Facebook Group for Common App News and Advice

In May of 2017, we released the first video in a series of video tutorials on the blog to help you fill out the Common Application. In tandem, we created a Facebook Group, Conquer The Common Application. We hope this group will serve as an additional forum beyond this blog to share Common App related news, tips, and advice. We hope that students, parents, counselors—really anyone who fills out or helps students fill out the Common App—will join and use the group as a place to learn and share with each another. Through the group, I will be able to circulate information that is not as easy to share on this blog, for example, completed “sample” sections from the Common App to refer to as you fill it out.

This group is closed, meaning you need to request to join the group to have access to its contents.  Please join the group and invite your friends! And while you’re on Facebook, follow the BMC page, too!

 

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February Action Plan – Freshmen/Sophomores

Just a few notes for 9th and 10th graders this month:

  • Focus on your grades! Your transcript is the most important part of your college application.
  • Start to think about next year’s course schedule. Do you know what you will be taking? Your classes next year should be more challenging than this year.
  • Start working on your resume now. Some colleges let you send one with your application, and it’s best to have it drafted early and ready to update as needed. Also because…
  • Many 2018 summer program applications are now open. You should be confirming your plans for summer 2018 now and work on applications if needed.

 

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February Action Plan – Seniors

Not very many notes for seniors this month. Even if you are already “in” and know where you are headed next fall, make sure to keep your grades up; if you are in the ED II or RD pool, this applies to you, too! Here are a few things to keep in mind this month:

  • Don’t forget to fill out your portion of the Common Application Mid-Year Report and forward it to your counselor (or follow any specific instructions your school has for filing these reports with colleges). The Mid-Year Report can be found under the “My Colleges” tab on each college’s Recommenders and FERPA page. Schools that don’t use the Common App have their own mid-year reports and instructions. Please check with your school counselor to make sure these reports are sent as needed.
  • Once your applications have been submitted, be sure to track the status of each app online to ensure all of your application materials were received. Follow up with your school counselor ASAP if a school is missing your transcript or a letter of recommendation. Check your junk email folder regularly (daily), so you do not miss correspondence from schools.

 

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