Tips and Tricks for Distance Learning

Tips and Tricks for Distance Learning

Preparing for distance learning can feel overwhelming and seem impossibly complex, but it doesn’t have to be. I, along with every other instructor across the globe, am tasked with creating and delivering instruction completely online, and I imagine you may be as well. So, to help, I have compiled a short list of tips and tricks to make distance learning successful for you!

Set Boundaries for Yourself

Just like you had specific hours set aside for your plan time or office hours, keep this routine. Your routine may change, but it’s important to at least establish some form of a routine that works for you (and your family) and your students. Routine is important to maintain normalcy and keep business as usual. With everything that has changed, and changes being made on a daily basis, it’s good to have something that you can adhere to. 

Maybe have a set hour where you respond to student emails and questions and another hour where you grade assignments. Maybe you set aside another hour where you hold virtual office hours. This can be where you sit with a meeting open and you make yourself available for students to hop on and ask any questions they may have.  I am using Google Meet and have found it to be a very easy transition.

I imagine you also have other obligations at home besides teaching, so you will want to make sure you set boundaries that allow you to fulfill not only your teaching obligations, but also your family obligations as well. 

Keep it Simple

Many instructors and students are in the same situation, and this is all new. At first, start small and simple with the lessons, materials, and tools you use. Start with tools you and your students are familiar with. If, for instance, you are most comfortable using Google products for your classroom, then stick with that. No need to reinvent your entire class if you don’t need to. Lean on what you already use and do to help you get started. If you are familiar with Google, feel free to browse all my products that use Google Slides here. 

Give Grace

Along the lines of keeping it simple, be sure to give yourself (and your students) a little grace as you transition to distance learning. It can be a learning curve as to what “turning in” an assignment looks like, for example, and due date times as well. Keep in mind you may be contractually obligated to stick to due dates on your course outline - even during this uncertain time. Also, do not pressure yourself to have the perfect lessons and structure. If you need to tweak something as you go, give yourself the grace to change and adapt as you go. 

Set up a Work Area

If you don’t already have a work area set up at home, set aside some space in your house to designate this just for teaching and working. Your dining room table is convenient and centrally located; however, it can be taken over by pencils, Post-It notes, and notebooks very quickly and make it difficult for you to set boundaries for your work. Having a separate space in your house designated just for work will help you compartmentalize (in a healthy way) your obligations and how you spend your time. 

Explore New Tools and Lessons

You may find yourself with a little bit of extra time on your hands and this is the perfect time to revamp some of your lessons and strengthen those areas where you feel you need some more depth. Feel free to check out some of my online resources – some are now discounted 20-30% to support you as you transition to remote learning. 

Make sure to download my FREE Analytical Question assignment on TO KILL A MOCKINGBIRD!

I hope you have found at least one nugget in this article to help you as you incorporate distance learning into your teaching repertoire! 

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WALK THE WALK TIP #2

HEY TEACHERS, DON'T JUST TALK THE TALK!

WALK THE WALK TIP #2

STOP USING PLASTIC BAGS!

I am amazed at how many teachers still use plastic BAGS!!!  

The environmental crisis is becoming a global catastrophe.  Be on the winning side and practice what you preach!

How did we get here and what can we do about it - particularly in the classroom?  For the next several months I will post some ideas on what we can do so we don't just talk the talk!  

Sign up here to be notified of new posts and receive a SHARE THE EARTH INFOGRAPHIC assignment for free!

HOW DID WE GET HERE?

Paper or plastic? That was the question in the 1980’s when plastic shopping bags began replacing paper in large chain grocery stores. Plastic bags were stronger, cheaper, and easier to carry than paper bags. The movement was wildly successful. Plastics became the shopping bag of choice. And, there was a popular belief that plastic was better for the environment than paper. At a time when environmentalists were protesting clear-cutting and deforestation, plastic bags made consumers feel like they could have a positive impact on the environment. Plastic meant saving trees and it was supposed to be recyclable. A win-win! Or so we thought.

Now 40 years later, plastic shopping bags, disposable water bottles, and plastic packaging is overwhelming our ecosystem.  In fact, according to a 2018 United Nations Environment Programme report on single-use plastics, almost 80% of all plastic waste now resides in landfills or is littering the environment. The promise of plastics recycling has turned out to be more fairy tale than anything else.

WHAT CAN WE DO ABOUT IT?

The growing burden of plastic waste is a big problem with big ramifications, and the world is stepping up.

As of June, over 60 nations have begun to tackle the single-use plastic issue via taxes or outright bans. Some, like Canada and India, have pledged to ban single-use plastics within a few years.

The European Union has pinpointed the top ten plastic items found on European beaches and voted to ban them by 2021, as well as voting on measures to increase recycling to 90% by 2025.  Many companies, determined to show environmental leadership, have eliminated plastic straws, Styrofoam and single-use plastics from their products and moved towards compostable materials.

There are alternatives to plastic shopping bags.  Here are some ideas:

• 100% compostable bags
• Use your own reusable organic shopping bags instead of store plastic bags
• Use beeswax wraps instead of plastic wraps or lunch bags
• Find your local zero-waste store – use your own containers 
• Pack your lunches in reusable containers
• Look for products with reusable or compostable packaging

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SEASON'S GREETINGS FROM LINDA AND HAMISH!

SEASON'S GREETINGS FROM 

LINDA AND HAMISH!

BE GOOD TO YOURSELF THIS HOLIDAY SEASON!

The winter break can truly be the most wonderful time of the year. A time for goodwill, giving, feasting, and celebrating. But all the goodwill and festivity can come with a price: stress. As much as we might love the holiday season, we often put a lot of pressure on ourselves to be at our best and make things perfect for everyone around us.  With the gifting, decorating, cooking, celebrating, travel, family stress (no politics at the table, please!), and financial strain and the holidays can start to lose their sparkle. All that stress makes our bodies release the stress hormone cortisol. High levels of cortisol can cause anxiety, depression, headache, and fatigue, among other symptoms. That’s nobody’s idea of jolly (unless you’re related to the Grinch).

Here are 5 simple ways to replace your holiday stress with peace:

1.     Start your day with a moment of contemplation. Instead of jumping out of bed and tackling your to-do list, take a few moments to center yourself in the true spirit of the season. You might find peace in yoga, running, journaling, or sitting meditation, for example. Just a few minutes of quiet reflection can help you start your day with a sense of calm, gratitude and a focused mind;

2.     Give yourself the gift of “no.” It may seem counterintuitive — it is the giving season after all — but saying no to some of the requests and invitations you receive can actually help you give more of yourself. It may seem like everybody needs your help or presence, from your family, kid’s classrooms, volunteer organizations and friends. And then the parties, potlucks, and gift exchanges too? Nobody wants to look like a Scrooge, but if you try to do it all you’ll likely end up overly tired and more susceptible to the bacteria and viruses that get passed around like your great-aunt’s fruitcake. When you’re overextended or sick, you can’t be your best or give your best. Pick a few activities that are most important to you and politely turn down the rest.  You’ll feel less stress and be happier all around.

3.     Love yourself. If your sister can bake 12 dozen cookies with a baby in one arm while on a conference call planning a corporate takeover… let her. You do you. Maybe you’re the mixologist at every party, or the one who keeps the nieces and nephews entertained. Maybe you’re the quiet presence that brings comfort to those around you. You have gifts to share without comparing yourself to anyone else. Let your light shine.

4.     Take mindfulness moments throughout the day. When we’re busy we often run on autopilot, mindlessly doing all the things that need to be done. Our minds get overloaded and stress starts to take over. When you have a few moments to yourself (except while driving) you can take a mindful moment and unclutter your mind. Relax, take a few deep breaths, and try to quiet your mind. Focus on a pleasant image or sound, and just breathe. If you’re eating, focus on enjoying your food. Not only will you enjoy your surroundings more, but when you do resume your day, you will feel more relaxed and focused.

5.     Be kind to others. It sounds overly simple, but a smallest kindness can have a profound impact on someone else. It only takes a moment to smile and acknowledge the person standing next to you, yet that single moment might mean the world to someone who feels lonely. And somehow, giving kindness feels just as good as receiving it.

MOST IMPORTANT OF ALL IS TO TAKE A BREAK FROM ALL TEACHER DUTIES!!! WHATEVER IT IS YOU HAVE TO DO – IT CAN WAIT!
Remember to try and find balance and enjoy the holiday season!

Thanks for stopping by!

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12 REASONS WHY YOU MAY BE FORGETFUL LATELY

12 REASONS WHY YOU MAY BE FORGETFUL LATELY

We’ve all struggled with short-term memory loss at some point, forgetting birthdays, names of people we just met, or chores we meant to do. No idea how many times I have walked upstairs and then wondered what I meant to do up there!  But, when memory loss becomes a pattern, more than an occasional occurrence, it might be a sign that something isn’t quite right. 

Many causes of memory loss are temporary and reversible with a lifestyle change or visit to a doctor, while others point to a larger health issue. If you’re noticing your memory isn’t what it used to be, you’re not alone. Here are twelve common causes.

Poor/Inadequate Sleep

Lack of sleep doesn’t only make you tired. It deeply affects your mood, motor skills, and has a significant impact on memory. In fact, sleep is critical for learning and remembering what you’ve learned. If you’ve gown forgetful and aren’t sure why, take a look at your sleep habits. If your sleep habits are affecting your memory, chances are they’re affecting your health in other ways too.  Seek help from a sleep clinic as they have affective, non-pharmacological ways to improve your sleep.

Medications

Common culprits are sedatives, muscle relaxants, and pain meds. You might be surprised to know that medications for depression, allergies, blood pressure, and overactive bladder are also tied to memory loss, as well as many others. If you’re not sure, ask your doctor or pharmacist about common side effects of your medications. A change in medications might clear up your brain fog.

Smoking, drug use, and alcohol

All come with a laundry list of potential health issues. Add memory loss to the list. Smoking harms your blood vessels, decreasing oxygen flow to the brain. Drugs interact with and alter brain chemistry, decreasing your ability to recall memories. Alcohol affects your short-term memory, and long-term alcoholism can cause severe dementia.  

Sedentary Lifestyle

Leading a sedentary lifestyle has been linked to decline in brain function, dementia, and memory issues. Exercise and regular activity decrease the risk. Studies have shown that sitting too much actually alters areas of the brain responsible for forming memories. Not to mention it’s linked to heart disease and other chronic health issues.

Poor Diet

A poor diet is linked to heart disease, obesity, depression, high blood pressure, and yes, memory loss. In fact, the same types of foods that are linked to those conditions and many more are linked to brain health, including memory. Foods bad for your memory include refined carbohydrates, highly processed foods, trans fats, and the artificial sweetener aspartame. Best bets for memory support, and overall health, are plenty of fruits, vegetables, lean protein, and whole grains.

Thyroid Disease

Having an underactive (hypothyroidism) or overactive (hyperthyroidism) thyroid can cause thinking problems including memory loss. Thyroid dysfunction can also affect your sleep, weight, heart rate, hair loss, and can cause depression. Both hypothyroidism and hyperthyroidism are treatable and sorting out your thyroid problem could make significant memory improvements.

Diabetes

High blood sugar damages cells in the nerves and blood vessels. This puts you at greater risk for stroke and decreases the blood flow to your brain, and reduced oxygen delivery to your brain. If you have diabetes, the best thing you can do for your memory and overall health is eat a healthy diet and get adequate exercise.

Heart Disease

Heart disease is caused by a plaque buildup in your arteries, which slows blood flow to the brain. Other cardiovascular problems, like heart failure or high blood pressure, can also affect blood flow to the brain, causing cognitive issues like memory loss. A healthy diet and adequate exercise can help.

Mental health issues

Mental health issues like depression and anxiety can affect concentration and memory or cause confusion, making it harder to store new information or recall previous memories. Some of the medications used to treat mental health conditions can also affect memory, so working closely with you doctor is important if mental health is causing your memory loss.

Head Injuries

Head injuries can cause short-term memory issues, cause mood disorders, and affect concentration and recall. Repetitive hits to the head are tightly tied to cognitive decline later in life and linked to dementia. Those playing contact sports or in military training or deployment are at risk, as well as victims of abuse or other trauma. 

Aging

Some memory loss with age is common. Aging alone may be the culprit in your memory loss, but the fact is that older adults have more chronic conditions and take more medications than younger adults. Medications, diet, and lifestyle can contribute to memory loss. If memory loss becomes severe enough to interfere with daily life, it may be a symptom of dementia and should be evaluated by a medical professional. Make sure to stay mentally active and engaged as you age.  Using your “mental muscle” helps to keep it as sharp and alert as possible.

Dementia

When memory and other brain functions digress to a point where they interfere with daily life, the cause might be dementia. Dementia is not a foregone conclusion with aging and shouldn’t be brushed off as “normal.” If you feel you or a loved one have reached a point where it is difficult to function, it’s important to talk with your doctor.

Thanks to DEEPMARINE for allowing me to share this article.

Thanks for stopping by!

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HEY TEACHERS, DON'T JUST TALK THE TALK!

WALK THE WALK TIP #1

STOP USING PLASTIC WATER BOTTLES!

I am amazed at how many teachers still use plastic water bottles!!!  

The environmental crisis is becoming a global catastrophe.  Be on the winning side and practice what you preach!

How did we get here and what can we do about it - particularly in the classroom?  For the next several months I will post some ideas on what we can do so we don't just talk the talk!  Sign up here to be notified of new posts and receive an ENDANGERED SPECIES INFOGRAPHIC assignment for free!

HOW DID WE GET HERE?

Paper or plastic? That was the question in the 1980’s when plastic shopping bags began replacing paper in large chain grocery stores. Plastic bags were stronger, cheaper, and easier to carry than paper bags. The movement was wildly successful. Plastics became the shopping bag of choice. And, there was a popular belief that plastic was better for the environment than paper. At a time when environmentalists were protesting clear-cutting and deforestation, plastic bags made consumers feel like they could have a positive impact on the environment. Plastic meant saving trees and it was supposed to be recyclable. A win-win! Or so we thought.

Now 40 years later, plastic shopping bags, disposable water bottles, and plastic packaging is overwhelming our ecosystem.  In fact, according to a 2018 United Nations Environment Programme report on single-use plastics, almost 80% of all plastic waste now resides in landfills or is littering the environment. The promise of plastics recycling has turned out to be more fairy tale than anything else.

WHAT CAN WE DO ABOUT IT?

The growing burden of plastic waste is a big problem with big ramifications, and the world is stepping up.

As of June, over 60 nations have begun to tackle the single-use plastic issue via taxes or outright bans. Some, like Canada and India, have pledged to ban single-use plastics within a few years.

The European Union has pinpointed the top ten plastic items found on European beaches and voted to ban them by 2021, as well as voting on measures to increase recycling to 90% by 2025.  Many companies, determined to show environmental leadership, have eliminated plastic straws, Styrofoam and single-use plastics from their products and moved towards compostable materials.

National Geographic maintains a web page that tracks action taken against plastics pollution and updates it when significant measures are announced. Many cities, nations, and organizations are already listed, and more will be added as others join the fight.  CLICK TO READ MORE:

WE MADE PLASTIC.

WE DEPEND ON IT.

NOW WE’RE

DROWNING

IN IT. 

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CAN TEACHING INCREASE YOUR RISK FOR OSTEOARTHRITIS?

CAN TEACHING INCREASE YOUR RISK FOR OSTEOARTHRITIS?

(This post contains an affiliate link.) 

Although it’s primarily related to aging, studies have also shown that osteoarthritis is linked to repetitive joint injury and strain; certain occupations are at increased risk of developing the painful disease. High on the list of risky jobs include those involving heavy lifting, unhealthy joint strain or stress - think construction or textile workers for example, but you might be surprised to find professions like teachers and musicians also on that list. 

What is osteoarthritis?

Osteoarthritis is a degenerative joint disease where cartilage, which acts as a cushion between bones, is worn away. When that cartilage wears down, the bones begin to rub together causing severe pain, inflammation, and stiffness.

Sometimes the symptoms take the form of short-term pain that lasts less than a year but can recur. Other times, it’s a painful daily battle involving stiff joints in the morning; pain that increases with activity and decreases with rest.  People have difficulty exercising, suffer with decreased mobility, fatigue and creaking or popping sounds in joints when you move, called crepitus.

Causes?

There are a number of factors that may contribute to osteoarthritis, including genetics, gender (women tend to develop it more than men), obesity, tissue and joint trauma, aging and the corresponding loss of collagen in tissues, poor posture/body mechanics, and sports injuries.  

Although most studies point to osteoarthritis as a wear and tear issue, some recent studies conclude that it’s less about the wear and tear and more about an individual body’s failure to repair the damage. 

Why teachers?

If you’re a teacher, you might not be surprised to find yourself at risk for developing osteoarthritis. In fact, you might be experiencing the symptoms of osteoarthritis, whether you’ve identified the cause or not.  

Teachers have been identified as an at-risk group primarily because they work on their feet most of the day.  Feet are especially at risk as they come under pressure and strain all day long; feet are small in terms of overall body mass, but foot tissues, bones and joints bear not only the weight of the entire body, but also the force of body movements like running, jumping.  Furthermore, if you’re an elementary teacher, frequently kneeling, child lifting, and desk moving also makes knees and hips points of strain.

But what you may not have considered is how years of writing on the whiteboard - arm above your shoulder at an awkward angle - puts repetitive stress on the joints in your shoulders and hands. Or the discomfort in your fingers from typing and computer work. All of these straining activities contribute to osteoarthritis in the hand and shoulder.

Preventing osteoarthritis

Whatever the cause or causes, we do know osteoarthritis is chronic and progressive; once you have it, it will continue to get worse over time. But there are steps you can take to decrease your chances of developing it, and to give you body a fighting chance if you already have it. 

The best way to reduce your risk of developing arthritis is to maintain a lifestyle that protects your joints, including:

• Maintain a healthy weight to reduce stress on joints;
• Exercise to stabilize and strengthen the muscles around your joints;
• Use proper body positioning when lifting, sitting, and carrying things;
• Be aware of, and minimize, activities at work that might put a strain on your joints.

Pain control

If you’re already experiencing symptoms of osteoarthritis, here are a few tips for treating the stiffness and discomfort:

• Adopt different body positions to avoid stressing them – choose sitting instead of standing or use ergonomically designed tools when working;
• Get enough sleep - rest your body for optimal tissue healing
• Sleep on a firm mattress to reduce the stress on joints;
• Use over the counter NSAIDS for pain relief, when necessary.

Fight back with collagen supplements (affiliate link) and a healthy diet rich in antioxidants

Another key to preventing osteoarthritis and to repairing damage to your joints is taking a collagen supplement. Collagen helps rejuvenate, strengthen and support our cartilage and other connective tissues. As we age, our natural collagen production slows down, leaving us less able to fight the forces that break down our cartilage. Taking a quality marine collagen peptide supplement can support your body’s natural collagen production which works to repair joint tissues, keep bones strong and reduce systemic inflammation. 

While there are many antioxidant supplements on the market, the very best way to support your body is through a healthy diet based on whole foods – nuts, grains, fruits and vegetable.  And the best way to get a natural variety of the antioxidants your body needs is to eat a rainbow of foods. The different colors of fruits and vegetables at your local market are caused by the different nutrients contained in each. You can give your body a variety of antioxidants – as well as other vital nutrients – by eating a variety of different colors.

Thanks for stopping by!

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MORE SLEEP PLEASE!!!

MORE SLEEP PLEASE!!!

"I love sleep.  My life has a tendency to fall apart when I'm awake, you know?"
― Ernest Hemingway

Does the following sound familiar – wake early, work out, sip your coffee, pack the lunches, dress for work, help the kids, drive in rush-hour, deal with students all day, cook dinner, chauffeur kids, help with homework, do the laundry, walk the dog, go to book club, shop for groceries, answer email, call your mom, read that new book…. What’s missing here? Sleep!

How hard is it to get a healthy amount of sleep every night? 

Life seems to move faster with every passing year. There is so much to do every day that you hardly have time for yourself. And while you can cut out that book club without suffering ill effects, the same can’t be said for sleep. Without a healthy amount of quality sleep, everything else on your to-do list is at risk. 

Why is sleep so important?

Quality sleep is critical to maintaining your overall health and well-being. Sleep refreshes your cells, aids your memory, helps regulate moods, and helps clear away waste proteins that built up in your brain during the day. It sort of reboots your body and brain. Sleep helps your neurons make connections, helping you learn and make memories. Without adequate sleep, you may have a harder time concentrating and notice your response times are slower. Over time, too little sleep or poor-quality sleep increases your risk of chronic disease, obesity, and mood disorders. Sleep deficiency is tied to depression, suicide, poor decision making, and difficulty solving problems, regulating behavior, and controlling emotions.

In short, sleep affects your body, mind, and behavior. It affects nearly every body system. 

What regulates our sleep cycle?

You’ve probably heard of your circadian rhythm, or biological clock. This is your body’s natural cycle of sleep and wakefulness, which is influenced by factors like light, stress, hormones, and sleeping habits that we develop (like staying up late). 

Cortisol and melatonin and sleep

The hormones cortisol and melatonin are crucial to regulating your circadian rhythm and sleep quality. Melatonin is the hormone that tells your body to sleep. Your melatonin levels begin to rise, on average, 14-16 hours after you wake up, preparing you to sleep again at night. If your circadian rhythm gets off schedule (night owls, anyone?) or if you don’t produce the right amount of melatonin, you can have trouble sleeping. Cortisol, on the other hand, is responsible for your sleep/wake cycle. It is produced in the morning when it’s time to wake, and levels rise during the day to give you energy. It then falls when melatonin takes over your rhythm in the evening. 

What’s keeping you awake?

If cortisol and melatonin are supposed to be regulating your sleep cycle, what’s keeping you awake?

Stress — Cortisol is also the stress hormone responsible for our fight-or-flight response. Your brain responds to any stress as a life or death situation and releases cortisol. Too much cortisol makes your brain react as if you are in danger, making it difficult to sleep. 

Shift work or unusual sleep habits — Our bodies are designed to sleep at night and be awake during the day. When we work against that natural cycle, due to shift work or habits, we create a disconnect between our biological clock and our environment. We can adjust somewhat, but it remains difficult to work against the signals that normally prompt our cycle. 

Electronics — The circadian rhythm is sensitive to light. In our distant past, it was the morning light that triggered the release of cortisol to wake us up. Now research has discovered that the light from our computers, phones, tablets, and energy-efficient light bulbs actually delay the release of melatonin. So checking your email, watching a video, or reading an e-book before bed to wind down will have the unwanted effect of keeping you awake. 

Caffeine and other stimulants — Teachers love and need their coffee!! But it does tend to keep us awake. Research has shown that caffeine delays our biological clock, even as long as six hours after drinking our last cup.

Going to sleep is easier if you help your brain and body, settle and move into a calm state in advance of sleep.  Sleep isn’t like a light switch that we can flick on or off; it’s a process that our body gradually moves in and out of.  If we recognize that process, then it’s easier for us to assist our mind and body to move in and out of sleep.  Here are some tips for hitting your reset button when sleep seems like an unattainable dream:

De-stress — Yoga, exercise, practicing mindfulness, and laughing with friends are a few healthy stress busters that can help lower your cortisol levels. The better equipped you are to deal with stress, the healthier you will be.  A little bit of yoga, or even the yoga breathing practice, can help you mind move towards the sleep state.

Light therapy — Reintroduce your body to its natural sleep/wake cycle by spending time outdoors, in natural light, and sleeping when it’s dark.   Make sure your room is dark for sleeping; this helps your mind to maintain good sleeping patterns and hormone levels.

Limit caffeine and other stimulants — Caffeine, alcohol, and cigarettes can negatively affect the amount and quality of sleep you get. If you indulge, limit your intake and stop more than six hours before bedtime.

Unplug! — Dim the lights and put down your electronics an hour or two before bedtime.  Create a ritual of putting your devices in a place outside the bedroom for the night and learn not to be tempted by them.

Be consistent — Consistent sleep patterns can help you long-term. Irregular sleep and wake patterns can confuse your circadian rhythm.

Melatonin can help — On occasion, a melatonin supplement can help you fall asleep faster and stay asleep. It’s important to know that a very tiny amount of melatonin can be more than enough for many people.  Talk to your doctor before starting any supplement and try a micro-dose of melatonin to start (break up the smallest dose pill and start there.  It’s always best to use the smallest amount necessary).

Control your environment — Set up your bedroom to optimize your sleep experience. Minimize noise and adjust your thermostat.

Relax with a pre-bed routine — Techniques such as meditation or book reading (a real book – not an e-book) can help wind you down.

Still awake?

If you still can’t sleep, consider talking to your doctor to rule out a sleep disorder. Good quality sleep, and plenty of it, is too important to ignore. 

Thanks for stopping by and get some sleep!

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