How to Adult Learn!

Slightly sleep-deprived? Possibly. Caffeine-fuelled? Likely. Home looking like a tornado hit? Hmm. Work demanding your soul in tiny, stapled increments? Check. And then BAM! The looming spectre of assignments or exams, turning your brain into a frantic hamster on a wheel powered by pure panic. Sound familiar? Thought so. Double-check!

Now, about that magnificent, yet rebellious, organ we call the brain. You’d think it's your ally in this academic adventure? Bless your cotton socks. For many of us it's more like that frenemy who promises to help you move but then spends the whole time "supervising" and eating your pizza.

I love brain stuff I’m a self confessed brain nerd - but honestly - lazy? Brains are so lazy (read: too efficient for their own good sometimes!)

New information? Processing? Forming coherent thoughts? These heavy demands at the end of a busy day or week of work! Your brain just throw up its hands and yells. "Nope! Let's rewatch cat videos instead!" That's why passively highlighting text is about as effective as a chocolate helmet for a fireman. Your brain needs to actively engage to build those sweet, sweet neural pathways. Think of it as a brain jungle gym.

When faced with studying, for some of us, distraction can feel like your brain's oxygen! Seriously, one notification and we do a full-blown mental sprint to it. Focus? It can feel like some mythical creature whispered about in ancient productivity scrolls! Tip 1: Start by turning off your notifications,

Multitasking much? Hmmm, good-luck with attempting to conquer your to-do list while simultaneously being in an online session and messaging via your phone. Your brain is just not designed to do multiple things at once. It ends up just rapidly switching between each task, doing each one poorly and leaving you feeling like you've run a mental marathon…except backwards. (Tip 2. Don’t multitask).

Adult learning can be done, our brains have an amazing superpower called cognitive flexibility. As adults, we've lived a little, learned a lot (even if we don't always remember where we put darn phone), our brains are actually wired to connect new information to our existing knowledge.

It definitely is doable with the right strategies. Follow tips 1 and 2 (no distractions allowed) and try these:

3. Pomodoro technique. 25m bursts of effort, they’re like mini-sprints for your brain. Then, a 5m break. Get up, stretch, do a little dance – anything to get the blood flowing and give your mental circuits a breather. Think of it as interval training for your intellect.

4. Move your booty. Seriously, a 5m walk outside can work wonders. It's like hitting the reset button for your brain, you get a bigger boost of little happy messengers delivering brain-boosting goodness right where you need it. Check out the images below - they say it all! Don’t just sit and mindlessly scroll for 5m. 

5. Speak it. If you're just staring at notes until your eyes glaze over, try explaining the concepts out loud. This forces your brain to actively process the information and connect the dots. Plus, if you can explain it to your bewildered beloved cat or a willing human you’re on your way to better understanding it.

6. Celebrate - because let’s be honest, adulting is hard. Finished reading a chapter? Nailed that tricky concept? Written a paragraph? That's a win! Reward yourself (within reason, maybe hold off on the actual champagne but do acknowledge your progress). Your brain loves positive reinforcement, even if it's just a mental pat on the back and a “whoop-whoop, go-me!"

Adult learning isn't for the faint of heart. It's a glorious, messy, often secretive journey of trying to cram a whole new world of knowledge into a brain that's already dealing with finances, laundry, and figuring out what to make for dinner. But you're doing it. You're defying the odds and proving that adult brains are capable of amazing things.

So, embrace the chaos, show yourself grace and remember that every little bit of progress is a victory. 

What’s that? I hear a “Yeah… but….”

Well hello there my procrastinating friends! Let's get one thing straight, procrastination isn't a moral failing. It's a deeply ingrained neurological response. Your brain, remember how lazy it is? It simply prefers instant gratification over delayed rewards - facts. That assignment due next week? Future you's problem! That TikTok dance challenge happening right now? You brain says YES PLEASE!

So, you need to outsmart the pleasure-seeking missiles in your head. We don't fight them head-on (because trust me, they have more stamina). Instead, we're going to get sneaky. We're going to trick, cajole, and maybe even bribe the brain with the promise of something slightly less painful than the task at hand. Think of it as psychological jujitsu!

6. Remember how in last weeks blog I talked about micro-habits (breaking down big tasks)? This is procrastination's kryptonite. Your brain balks at the Everest of an assignment, but a single paragraph? A quick Google Scholar search? That seems manageable, right? Commit to just 5m of work. Seriously. Set a timer. Often, that tiny initial push is enough to build momentum and trick your brain into thinking, "Hey, this isn't so bad!"

7. You can also try the, "If-Then" power play. This is where you start setting the rules of engagement with your inner procrastinator. Create simple "if-then" statements: "If I finish the introductory section, then I can watch one episode of that ridiculous reality show." "If I review my notes for 20m then I get that dairy milk." You're essentially creating mini-rewards that your brain can look forward to, making the task at hand seem less like torture and more like a stepping stone to something enjoyable. 

8. Time block. Schedule specific times for specific tasks, and treat those appointments with yourself like you would a meeting with your boss (unless your boss is also prone to procrastination, in which case, maybe aim higher, LOL). Blocking out time creates a sense of urgency and makes it harder for procrastination to sneak in!

9. Still don’t trust yourself? Accountability buddy.
Find a fellow adult student who's also battling the procrastination beast and agree to check in with each other. Knowing that someone else is expecting you to have made progress can be a powerful motivator. Peer pressure, but the good kind!

10. Embrace the imperfect first attempt. Perfectionism is often procrastination's best friend. You get so caught up in trying to make everything perfect from the get-go that you end up doing nothing at all. Give yourself permission to write a terrible first draft. Seriously. Just vomit your thoughts onto the page. You can always edit and refine later. Think of it as sculpting, you start with a lump of clay, not a finished masterpiece. 

If all else fails, contact your tutor, most tutors are also doing some form of formal learning too, so they understand and can support as well as help hold you to account too.

“Now, go forth and do this!!!” 

🎓🎓🎓🎓🎓🎓

Breaking Bad!

Snacking in bed or at your desk is a slippery slope, a gateway drug to a life of groundhog days and nighttime despair (okay, maybe a slight exaggeration). 

We've all been there! You need to get something done at work or you’re in your flow. Or your favourite movie/series is playing at home and suddenly, the siren song of snacks begins calling even though you’re in bed. Whichever spot you find yourself in, before you know it, crumbs are raining down like a biblical plague and your desktop or bedroom sheets resemble the inside of a toaster. 

It’s an absolute dopamine dilemma, as that delicious first bite? Always pure bliss. Your brain releases dopamine, the reward chemical, making you feel amazing. But then there's the catch, your brain starts to associate your desk or your bed with that blissful dopamine hit. Soon, your desk or bed have become a trigger for snacking. Easy rewards without effort, leads to dopamine desensitisation, hence you need more to get the same dopamine hit! Hard to relate to? Think of it this way… do you ever go to check your phone for one thing and find yourself scrolling 30m later? Easy dopamine hits without effort. Same thing! It messes with your motivation, mood, and drives you want more stimulation. 

This then leads to work and sleep sabotage. Eating before bed in particular can interfere with your sleep cycle, leading to restlessness, indigestion and a rough night. Even worse before you know it snacking in bed starts to create a negative association with your bedroom. Instead of a peaceful haven, it becomes a place for indulgence and potentially effortless consumption…(read: guilt).

Sitting at a desk or being restricted to a workplace all day is bad enough; especially if your movement opportunities are minimal but then eating there too can make you feel like you're stuck in some sort of groundhog day scenario. Get up, stretch, and enjoy your lunch in a different environment. Your body (and your sanity) might just thank you. 

Ready to go breaking bad? Here's a couple of things you might like to try out.

• Declare your workspace and bedroom a crumb-free zone not a cafe. It's official. No more eating in these spaces, period. 
• If that is easier said than done and the habits are really locked in and as common as Monday morning coffee, try easing yourself slowly out of the habit. Create a designated snacking spot. The kitchen counter, the living room, the work canteen, a bench outside (read: anywhere but your bed or desk). 
• Give mindful eating a try. Paying attention to every bite, where it originates from, how did it come from source to your plate and palate, think of the whole journey and savour every bite. 
• Maybe try rewarding yourself for breaking the habit. Put a few dollars to one side each time broke the habit and use it to invest in you. You deserve it!

And there you have it ... make a decision to ditch the desk lunch habit, just pack up and head out. 

Lay (pun intended) the foundation for a great night's sleep with a nice clean, snack free (read: guilt free) bedroom.

Is Smaller Better?

It’s mid-March and maybe those big "new year, new you" promises have fizzled out faster than a cheap glass of bubbly? 

If you find yourself here I have something for you to consider - try embracing ridiculously small habits, known as micro-habits. The evidence shows these pack a surprisingly powerful punch!

Not heard of these before? Think ridiculously simple actions you commit to daily/weekly but consistently.  

-One push-up? Check.✔️ 

-A single cup of water? Done.✔️ 

Micro-habits might just be your golden ticket! They are so easy, so simple and therefore so do-able. 

And because, they don't trigger that "I can't even" voice in your head, putting it simply, means you’re outsmarting your brain, one tiny task/habit/experience at a time. 

Micro-wins give you a boost of confidence that makes you hungry for more. It’s a game changer! Their do-ability (read: literally can’t go wrong) means before you know it you'll look back and realise how far you've come and will intuitively begin pushing harder without your brain staging a rebellion.

Ready to give it try and dive into a world of tiny habits with big impact? Here are some micro-habit ideas just to get you thinking:

• Drink one glass of water in the morning.
• Do one push-up before bed.
• Write one paragraph for an assignment/article you need to complete.
• Stretch for one minute after waking up.
• Take one deep breath before eating a meal.
• Do one squat before sitting down at your desk.
• Save one dollar every day.
• Smile at yourself in the mirror  
• Walk to the end of the road and back.
• Take a single one minute mindful breath before starting work.
• Tidy one drawer.
• Write down one thing you're grateful for.
• Extend tooth brushing for 10 extra seconds.
• Eat one piece of fruit.
• Check your bank balance once a week.   
• Change one small detail in your daily routine.
• Big up one person (could be yourself!)
• Take one "brain break" at work.
• Laugh at one funny video or meme.

Want to conquer the literary world? Start with one page a day. Floss one tooth (trust that eventually this leads to more flossing and sparkling!) Spend one minute learning something e.g. Duolingo or YouTube.

Ready to create yours?

1) Dream big, start tiny!

What's your ultimate goal? Better health? More knowledge? A living space that sparkles? Let your micro-habits be the stepping stones to your bigger goals.

2)Ridiculously easy!

Make your habit so easy it's almost embarrassing. Want to exercise more? Start with ONE squat. Seriously, just one. You might feel like doing more once you're down there, but even one is a victory!

3) Piggyback power! (Read: habit stacking)

Attach your new micro-habit to something you already do. "After I take my morning coffee I will take a moment and smile at myself in the mirror. Or, I will park 5m further away and enjoy a short walk in nature. 

This is called habit stacking and it makes things even easier to remember and integrate into your day.

Micro-habits are all about crafting that life, that means you, that thing and things you want to conquer get seamlessly embedded one small step at a time!

You got this!

A Feast for the Senses or Just a Whiff of the Future?

Smell has been the underdog of VR for years. Sure, you can ‘see’ a virtual garden or ‘hear’ a sizzling steak, but without the floral wafts or smoky aromas, something’s missing. Enter scientists like Xinge Yu and Yuhang Li, who’ve cooked up wireless wearables that bring scents to life in VR. The devices use chic and wireless miniaturised odor generators that release smells within 1.44s. 

The applications are endless - sniffing virtual flowers, testing perfumes without leaving your sofa, or even therapeutic uses for memory recall and mood enhancement e.g. the smell of sawdust will ever fondly remind me of my grandfather who worked in a sawmill. And if you’ve ever been to Thailand - yes, they’ve even perfected the durian's infamous stench!

Adding scents will significantly boost the sense of presence in VR environments. Whether it’s the aroma of a virtual buffet or the stench of rotten food in a horror game, smells will definitely make virtual experiences more real. 

For my world of learning and development, my crystal ball tells me that smell enhanced VR isn’t just for fun - it’s potentially functional for learning and the future of education. Experiments show it can improve recall and creativity in educational settings. I also wonder how this tech could revolutionise healthcare?

While smell is stealing the show, taste is also waiting in the wings. How do you feel about tasting virtual chocolate or sipping your favourite beverage digitally? I still remember the excitement I felt the first time I tried NASA space food. The paper texture tasted just like real ice-cream! 

Studies have already explored how combining visuals, smells, and gustatory cues can trick our brains into tasting things that aren’t there, perfect for calorie-free indulgence!?

Not everything smells like roses though (pun intended). Current devices are limited and syncing smells with visuals remains tricky. I mean if they get it wrong, who knows what your immersive experience turns into? I still remember my first VR experience and getting badddddd cyber sickness. Urghhhh!🤢

I’m really hoping the future is fragrant with smell and taste finally stepping into AR and VR’s sensory symphony. Can you imagine all the things you’ll be able to taste, smell, see and experience!!

The places we can go!! I’m already over-excited about the sensory revolution and it’s barely just getting started! 

Playful not Painful

Using humour in dating reportedly makes a person appear more attractive or intelligent. In the longer-term how does humour in a relationship play-out?

I mean, let’s be real all relationships short and long hit a few bumps and misunderstandings from a playful joke or two. Joking around at any age or stage of a relationship is totally normal. Afterall, making one another laugh can be the secret sauce that keeps things fun and bonded. That light-hearted teasing (read: flirting) keeps the attraction alive. And then teasing around your inside jokes can result in all kinds of happy, love reward chemicals being created. Indeed, it is said that couples who laugh together often report higher satisfaction in their relationship. I feel I can vouch for this!

But when that “funny” line gets crossed into something mean-spirited, it’s no longer fun — it’s a potential problem.

At its worst "harmless" joking around might leave emotional bruises, perhaps making the recipient feel insecure over time. Jokes about your partner’s hair, cooking skills, or weird ways, at first, perhaps - no biggie, BUT over time, those "funny" comments can build resentment, making things feel less like a loving partnership and more like a silent battle zone, triggering the fight/flight response.

Wondering if your playful back-and-forth has crossed a line? Here’s a couple of my personal no-no's (read: humour boundaries).

• Mocking your partner about their looks or their intelligence.
• Insulting (making fun) of family or friends. Not a good look. You’re creating unnecessary tension and throwing shade where it’s not needed.
• Teasing as a way to criticise (insult) or vent frustration. Teasing is meant to be lighthearted, not loaded.
• Targeting known insecurities or past traumas. Never use humour as a weapon. Not cool!

Note, it can be really uncomfortable to observe socially your boundaries being crossed within other peoples relationships too, e.g. we find it really hard if not impossible to stomach others bad humour especially relationships in which you notice one partners sense-of-humour is causing a little more friction than fun. This can be harder though to see in ourselves? I'm here to help! We all have our blind spots! 

• Ask your partner right now - "Hey, I was wondering - do I ever take my jokes and teasing too far?"
• "I want to make sure I'm not teasing you in a way that bothers you - how do you feel about my teasing?"

Depending on the answer it may be time to hit pause and reevaluate. Knowing your partners humour-boundaries is crucial. Everyone is different, some people love a little playful teasing, others? Not so much. Paying attention and adjusting accordingly is going to be really important for your relationship to survive, nope, strike that - thrive!

Because life is full of those moments when everything that can go wrong does, but it’s exactly those chaotic messes that when handled with appropriate humour (read: don’t panic people) that some of the most treasured and laughed about memories are made. Think about it: the time I spilled that extra- large coffee all over our entirely white room hotel room bed/carpet/wall in Hawaii! Or trying to free our rental car from that locked lot on New Years Day and ending up in the police station. Then, there was that bed we broke in Fuerteventura! Oh my! These aren’t just mishaps; they’re the stuff of legendary stories and belly laughs. So, having a loving and good humoured relationship is vital for the next time life decides to throw your relationship a curveball, just remember: it’s all about perspective. Keep that humour sharp and those memories will become the highlights of your life’s relationship shared story.

When handled right, and done right, mishaps and jokes are a fantastic bonding experience. So, keep it light, keep it loving, and keep it about the laughs to bring you closer. If your idea of fun is causing more hurt than laughter, it’s time to dial it back and not make your partner feel like they’re the punchline.

Remember, fun times should lift up, not knock down!