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Samuel G

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psychology assignment 1 copy | Piktochart Visual Editor

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8-8:30 AM- Get out of bed and wake yourself up by washing your face with cold water or a cold shower if you're brave enough
Rationale (biological, psychological)- An effective way to wake yourself up and and very refreshing. Improves circulation, sends electrical impulses to brain and reduces sore muscles/helps with sports recovery.
9-9:30AM- If you didn't take a cold shower, take time to stretch, go on a morning run or walk the dog.
Rationale (Psychological, biological)- Starting the day with a walk or run outside rather than on your phone will boost energy levels, put you in the right mindset and you'll start the day off on the right foot.
9:30-10 AM- Prepare and eat a healthy breakfast that will fuel your body and mind and fill you with nutrients.
Rationale (biological, psychological)- Now with all this extra time in quarantine the least you can do for your body is start eating healthy. You have more time to cook and experiment in the kitchen, so ditch the quick bowl of sugary cereal and protein bars and start making omelettes.
10 AM to Noon- Study Time
12-1PM- Virtually connect with friends and family through video chats
Rationale (social and psychological)- Quarantine can get lonely and it is important for our mental well being and happiness to communicate with others, especially those who are important to us.
1-3 PM- Go outside or be active for as long as you possibly can. Just get out of the house and stop sitting.
Rationale (biological, psychological)- The more time you spend outside in fresh air and in the sun the better. The point is to reduce your sedentary behavior, as it harms both mental and physical health.
3-3:30 PM- Prepare and eat lunch.
3:30-5 PM- Finish up whatever school work you didn't get done earlier or read.
5-7 PM- Spend time with your family.
Rationale (social)- Bonding time! Play games, watch movies together, build a fort... Enjoy and be grateful for the important things in live that you're so lucky to have, at times like this especially!
7-7:30 PM- Eat dinner
7:30-9 PM- Watch Netflix or youtube
9- 9:30 PM- Shower, get ready for bed. No more electronics.
9:30-10 PM - Read something you want, doesn't have to be for school.
10 PM- 8AM- Sleep.

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Copy of Schedule for Biopsychosocial Well-being

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Brett E Gehrig - Creating a Schedule for Biopsychosocial Well-being_

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https://docs.google.com/document/d/1lDx-0c7WcghJ8FhLb3I3LmSW-uDn7AK1NuPPdCcFoE4/edit?usp=sharing

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I did it for anyone- not just people who are social distancing- oops
https://docs.google.com/document/d/13xjcEHzt7V7TjvczSCPgF72zFU1FrzzxuRLKZTHsYZA/edit?usp=sharing

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Creating a Schedule for Biopsychosocial Well-being

7:30-7:35 am: Wake Up/Get out of bed (Physiological)

Getting out of bed right after you wake up is a crucial component to having a successful and productive day. Staying in bed promotes a sedentary lifestyle, while getting out of bed and starting the day helps your mental health, as you immediately feel the urge to begin working. Combined with a morning workout, this routine starts your day off right.

7:35-8:15 am: Work Out/Exercise (Biological, Physiological)

Exercising in the morning sets an active course for the day, helping one to stay healthy no matter what the circumstances. Workouts and exercises in general have a number of biological benefits, and they especially help to lower blood pressure. These morning workouts also have been shown to help alleviate stress, as they get your mind focused on improving yourself before you have to worry about the tasks of the day.

8:15-8:25 am: Shower (Biological, Physiological)

Showering in the morning has numerous biological and physiological benefits. Various studies have shown that morning showers both reduce fatigue by stimulating the adrenal glands and help acne by regulating the natural oils of the skin. Physiologically, after a morning shower one feels relaxed and invigorated, completely prepared to tackle a day of healthy work.

8:25-9:00 am: Eat Breakfast (Biological)

Eating breakfast has been linked to countless physical benefits, mainly the importance of kickstarting your metabolism to burn calories throughout the day. Studies have also shown that people who eat breakfast have better memory and concentration later in the day.

9-10:00 am: Read

10-11:30 am: Complete Online School Work

11:30 - 12 pm: Communicate with Friends through FaceTime/Zoom (Social)

While we are practicing social distancing, it is still critically important that we continue being social by communicating with friends. Humans are inherently social creatures, and it is easy to get sick of talking with your close family. Mental health is greatly improved when we consistently talk with friends.

12-12:30 pm: Eat Lunch

12:30-1:30 pm: Finish Online Schoolwork

1:30-3 pm: Leisure Activity

TV, Netflix, Youtube, Videogames, Art, whatever makes one happy

3-6 pm: Practice an Instrument (Biological, Physiological, Social)

Practicing and learning an instrument improves your memory, reading, reaction times, and mathematical skills. Playing an instrument also uniquely stimulates numerous parts of the brain, as it incorporates the senses of seeing, feeling, and listening in a combined manner. More generally, practicing an instrument has been proven to simply make one happy, especially with others in a chamber or orchestral setting.

6-7 pm: Eat Dinner With Family (Social)

Family meals offer a number of nutritional benefits, but they also are an important time to connect with close members of your family. They strengthen ties and build better familial relationships. Most importantly, they help create a sense of belonging for everyone involved, being apart of something larger than themselves.

7-10 pm: Leisure Activities

TV, Netflix, Youtube, Videogames, Art, whatever makes one happy

10 pm -7:30 am: Sleep

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https://docs.google.com/document/d/1w3wEIoiybvzHcfS88zXIAsn2L8V7ZWyTfff3opqzoA8/edit?usp=sharing

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Tien Showers: Biopsychosocial Well-Being 

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Tien Showers: Biopsychosocial Well-Being 

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10-10:15 pm:
Sleep Preparation. (Psychological; Biological)

Link: https://www.youtube.com/watch?v=2fbaoqkY0Qk

Rationale: Preparing for quality sleep is like preparing to perform on stage or on the field. This will reduce irritations and worries at an unconscious level and prime us to sustain more restful and restorative sleep, thus, reducing overproduction of neurotransmitters such as cortisol and adrenaline.