Overview

  • Unit 3 explains how attention works and why it’s important. This unit’s mindfulness moment helps you practice slowing down your mind when your attention is drawn into a negative cycle.
  • This unit also includes an activity designed to help you familiarize yourself with the captain metaphor to visualize your ideal future self.
  • The optional Expand Your Horizon exercise for this unit asks you to chat with someone in your life who has a positive life outlook in general to learn their strategies for maintaining a positive mindset.

Unit 3 focuses on your attention and how you can direct it.

Bridge Exercises

Why This Matters: Anchoring is a mindfulness practice that involves focusing on a specific point to help you feel grounded, especially when you’re stressed. It teaches your mind to re-focus on positive or neutral things to improve your well-being.

When you’re practicing, if your mind starts to drift, you can gently return to your anchor. Common examples of mindfulness anchors include the breath, sounds, tactile sensations, mantras, and guided meditation. Practice anchoring during a time when you feel yourself being drawn into negative thoughts or reflecting on a previous negative experience. Then respond to the reflection questions..

Remember, it’s completely normal to have negative thoughts, so don’t judge yourself too harshly. Continuing to practice re-focusing your attention on to more positive or even neutral things over time will help combat the negativity bias. Remember that no feeling is final.

One-Minute Anchoring Practice

  1. Set a Timer: 60 seconds is recommended, but 90 seconds is also a good alternative
  2. Get Comfortable: Sit or stand in a relaxed position. Take a deep breath and let your body settle.
  3. Focus on Your Breath: Close your eyes or soften your gaze. Notice your breath as it movies in and out of your body. Feel the sensation of air entering your nose, filling your lungs, and then leaving again.
  4. Anchor in the Present: Choose a point of focus, like the feeling of your feet on the ground, the weight of your hands resting on your lap, or the sensation of your breath. Let this anchor connect you to the present.
  5. Gently Return: If your mind wanders, gently bring your focus back to your anchor without judgment. Simply notice and then return.
  6. Finish With Intention: Take one more deep breath and then open your eyes. Return to your day, carrying a bit of this calm awareness with you.

Why This Matters: Practicing noticing little things that you are greateful for and writing them in a journal or other document is a tool for managing stress and building a sense of positivity, even during challenging times. You can practice gratitude for small moments of joy, like a nice conversation, or bigger events, like making exciting plans. A large body of research shows gratitude journaling can reduce stress and build resilience.

For one week, keep a daily gratitude journal. Jot down pleasant things you notice, academic achievements, personal wins, or small moments of fun shared with friends. Try to include specific details, like “I’m grateful for the sunny weather” or “I’m grateful for how well prepared I was for my math test today.” Later, you can revisit these entries to remind yourself of good things, especially when you’re feeling overwhelmed.

Why This Matters: Fostering a positive mindset helps students develop the tools to not only handle adversity but to thrive and approach life with optimism and self-assurance.

Reach out to someone you know who manages challenges in a healthy way to learn that person’s strategies for maintaining a positive mindset. Ask them about strategies they use to maintain a balanced and positive mindset.

Multiracial high school students walk in library, laughing

Ask the following questions and record the responses in your student guide:

  • Who or what inspires your positive outlook on life?
  • How do you stay positive when faced with uncertainty or doubt?
  • How do you handle criticism or negative feedback while staying positive?
  • After the Conversation: Record the most useful takeaways from your chat that might help you on your journey.

Unit 3 Survey

Answer the following questions about your experience with Session 3.

This survey has been completed

Session Survey
1. I learned new knowledge and/or skills from this unit.
2. The content of this unit was relevant to my needs as a college student.
3. The website content and bridge exercises for this unit enhanced my learning experience and reinforced the concepts I learned in the course material..
4. The scope of these bridge exercises was appropriate for the time I have to dedicate to this program.
5. Overall, I was satisfied with this unit.