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"Early to bed, and early to rise, makes a man healthy, wealthy, and wise."
-- Benjamin Franklin, 1758 (in Poor Richard's Almanac)

A third of our life is spent sleeping. How much sleep a person needs changes as one ages. A new mother needs seven hours of sleep per night, but her newborn baby needs 12-18 hours of sleep per night. In general, the older you get, the less sleep you need. This can give us an idea of why sleep is so important during childhood for both growth and brain development. Without proper sleep, we derail our biological defense from heart attacks, strokes, obesity, diabetes, mood disorders and chronic bodily aches. Visit Caltech Health Education and find out what results from sleep deprivation.

The hippocampus plays an important role in helping us to remember. Are you interested in finding out more about what happens when it is removed from someone's brain? Watch the TED-Ed lesson: What happens when you remove the hippocampus? Find out about Henry Molaison and his memory loss.

Research shows that during sleep our brain's structure is being altered. Synapses are forming during sleep. Learn what this means here. Scientists have proven that we are waking each morning with a different brain, cleansed of toxins and full of new connections from the previous day's learning.

Many studies show the remarkable role of sleep in memory. Sound interesting? Read this article. Wondering what dreaming may have to do with all this? Watch the TEDx Talk, Sleep, Memory and Dreams: Fitting the Pieces Together.

Have you ever wondered if you can learn while you are sleeping? Read the latest research here. Can't fall asleep at night? Need some sleeping tips? Visit the National Sleep Foundation, or the site, Sleep, Sleep Disorders and Biological Rhythms to find answers to those misconceptions you may have about sleep. Finally, for greater understanding of the third of our life we take for granted visit Harvard Medical School Sleep Division.

The track used in this animation is called "No Squirrel Commotion" by Chad Crouch.

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The benefits of a good night's sleep - Shai Marcu

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It's 4am, and the big test is in 8 hours. You've been studying for days, but you still don't feel ready. Should you drink another cup of coffee and spend the next few hours cramming? Or should you go to sleep?

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Meet the Apprentice: Tyler Speight - Gas Engineer

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Meet the Apprentice: Tyler Speight - Gas Engineer

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Meet the Apprentice: Tyler Speight - Gas Engineer

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Meet the Apprentice: Commercial Catering Equipment Technician

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Meet the Apprentice: Commercial Catering Equipment Technician

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Summary

We catch up with recent Gas Engineering Apprentice, Tyler, to discuss her apprenticeship experience...

Tyler Speight from Sheffield recently completed our Level 3 Commercial Catering Gas Engineering Apprenticeship.

Not only has Tyler successfully completed her apprenticeship with Advance Group, but she also won the Foodservice Equipment Association (FEA)'s "Apprentice of the Year" award after being nominated by her employer.

We caught up with Tyler to discuss her experience, where she was full of praise for her Tutor, Steve, and the rest of the team for helping to support her throughout her training.

Tyler said;

"Steve is an amazing Tutor, I could not thank him more because he listens, he understands, he takes on feedback, and he's willing to work with yo, which is everything you can ask for from a Tutor."It's nice to come to a place where, no matter what you look like, everyone's just wanting the best for you. If you show them that you're willing to work as hard as possible, they will give you 100% back."I'd really recommend (this apprenticeship) to anyone that wants a continuous job, always to have a trade, and wants to enjoy their job and learn, I would recommend it highly."

In this short video, we catch up with Tyler to discuss her apprenticeship experience, where she shares her advice for others who may be thinking of starting this apprenticeship, and offers some useful insights into what to expect.

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Tyler Speight from Sheffield recently completed our Level 3 Commercial Catering Gas Apprenticeship and spoke to us about her experience.

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Exercise and stress: Get moving to manage stress

Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.
By Mayo Clinic Staff
You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second - there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief - and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

It pumps up your endorphins. Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling.

It reduces negative effects of stress. Exercise can provide stress relief for your body while imitating effects of stress, such as the flight or fight response, and helping your body and its systems practice working together through those effects. This can also lead to positive effects in your body - including your cardiovascular, digestive and immune systems - by helping protect your body from harmful effects of stress.

It's meditation in motion. After a fast-paced game of racquetball, a long walk or run, or several laps in the pool, you may often find that you've forgotten the day's irritations and concentrated only on your body's movements.

As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you stay calm, clear and focused in everything you do.

It improves your mood. Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps.

Consult with your doctor. If you haven't exercised for some time or you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury.

For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Examples of moderate aerobic activity include brisk walking or swimming, and vigorous aerobic activity can include running or biking. Greater amounts of exercise will provide even greater health benefits.

Also, aim to do strength training exercises for all major muscle groups at least two times a week.

Do what you love. Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

And remember, you don't need to join a gym to get moving. Take a walk with the dog, try body-weight exercises or do a yoga video at home.

Pencil it in. In your schedule, you may need to do a morning workout one day and an evening activity the next. But carving out some time to move every day helps you make your exercise program an ongoing priority. Aim to include exercise in your schedule throughout your week.

Stick with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or refreshing a tired workout:

Set SMART goals. Write down SMART goals - specific, measurable, attainable, relevant and time-limited goals.

If your primary goal is to reduce stress in your life, your specific goals might include committing to walking during your lunch hour three times a week. Or try online fitness videos at home. Or, if needed, find a babysitter to watch your children so that you can slip away to attend a cycling class.

Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Try making plans to meet friends for walks or workouts. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts. And friends can make exercising more fun!

Change up your routine. If you've always been a competitive runner, take a look at other, less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Exercise in short bursts. Even brief bouts of physical activity offer benefits. For instance, if you can't fit in one 30-minute walk, try a few 10-minute walks instead. Being active throughout the day can add up to provide health benefits. Take a mid-morning or afternoon break to move and stretch, go for a walk, or do some squats or pushups.

Interval training, which entails brief (60 to 90 seconds) bursts of intense activity at almost full effort, can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise. What's most important is making regular physical activity part of your lifestyle.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy - whether it's an active tennis match or a meditative meander down to a local park and back - and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

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Show references

1. Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Aug. 10, 2020.

2. AskMayoExpert. Physical activity (adult). Mayo Clinic; 2020.

3. Working out boosts brain health. American Psychological Association. https://www.apa.org/topics/exercise-stress. Accessed Aug. 10, 2020.

4. Seaward BL. Physical exercise: Flushing out the stress hormones. In: Essentials of Managing Stress. 4th ed. Jones & Bartlett Publishers; 2017.

5. Bodenheimer T, et al. Goal-setting for behavior change in primary care: An exploration and status report. Patient Education and Counseling. 2009; doi:10.1016/j.pec.2009.06.001.

6. Locke E, et al. Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist. 2002; doi:10.1037//0003-066x.57.9.705.

7. Olpin M, et al. Healthy lifestyles. In: Stress Management for Life. 4th ed. Cengage Learning; 2016.

8. Laskwoski ER (expert opinion). Mayo Clinic. Aug. 12, 2020.

See more In-depth

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Exercise and stress: Get moving to manage stress

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Discover the connection between exercise and stress relief - and why exercise should be part of your stress management plan.

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Being punctual is one of the easiest yet difficult thing to achieve in the current world. As per a survey about 15%-20% are late to reach their offices.

It disrupts the workflow of the place and also wastes other people's time. The impact of punctuality is high which most of the people do not realise.

By only reaching on time to the workplace, one can garner a lot of respect and attention to the superiors.

Not to forget this also has a great impact on personal life too. It helps to finish the work early and leave office on time and gives space for personal recreational activities to do.

This further will lead to a happy mind which will increase the performance in work place and chances of promotions then gets higher. Below are 15 important factors of being punctual in workplace.

Being Punctual Importance and Benefits:

Having a good punctuality is important also there are many benefits of punctuality. The below mentioned are few reasons that help you tell how important is punctuality.

1. Shows your strong character:

By reaching on time to office it shows your dedication towards work and portrays your interest in the company. Punctuality has become an invaluable asset to a company these days, and when someone does it right it helps to get easily noticed to the people. It presents you as a person of strong character and people will respect you for that.

2. Give you chance to know more people in the workplace:

It helps you to know more and more people working there, for example, you might get a chance to interact with your CEO or might find some time to know who all are working there. A quick bright hello will make your and others day too.

3. Shows that you respect others:

Punctuality shows that you respect your boss and people who are reporting to you. To become really successful in life, it is important to show respect to your seniors and juniors alike. This will also inspire others to follow your footstep and put an effort to be punctual, hence making you a leader.

4. Gives time to plan your day:

Reaching office on time helps to settle down from the rush in the traffic and it gives sometime to plan your day's task to achieve. A good plan will make your job easier and will help you to finish all your work on time, making it easy to leave office on time and giving space to your personal life to enjoy.

5. All set for a meeting:

If there is a meeting to attend, then it will be good to revise quickly for it before entering the room, only if you are punctual. Also, saves time for the people in meeting and people can close it quickly without wasting time on it.

6. Easier to proceed the day:

In offices, work are generally in co ordination with each other. Suppose someone might be waiting for you to come and finish a certain task to begin further, you beginning late will hamper the whole chain of work and will delay the process too.

7. Reduces stress:

As mentioned in previous points, punctuality also gives time to hobbies and recreational activities. It also reduces stress, because the work is done on time, hence reducing the unnecessary work pressure, and prevent you from blaming others of the situation.

8. No deduction in salary:

There importance of being on time are many. As in many companies, being late deducts the half day salary. Just by being on time, it will save your salary from deduction boosting up your confidence level. This salary can add up to your savings and expenditure, whatever you choose to do with it.

9. Proves you as reliable:

Punctuality proves you to be a trust worthy and efficient person hence whatever you will say, your co workers and bosses will take you seriously. They might give you an opportunity to put up your ideas to them and let you take some additional responsibilities you might have been waiting for.

10. Helps during emergency requirement:

Punctuality pays off well when you might genuinely require to take leave from the office. Since you are never late, this will be taken in high regards if you request for coming late to office, as this won't be seen as an excuse in the eyes of your employer. As compared when coming late to office and giving excuses for it.

11. Boost your self confidence:

Punctuality at a workplace boosts your confidence, since you can perform as per the commitment, hence your expectations can take a higher leap. Further it will give you self assurance on every task you do, since you won't be dependent on old habits and excuses.

12. Increase in your output:

The best part of punctuality is, since you are able to plan your day so you will be able to finish the work before the office hours, hence it will provide you an additional time to learn more about the company processes and about your own job role. This in future will get noticed and can affect you in promotions on positive note.

13. Benefits recommendation:

Suppose you are looking out for a different job and they are almost ready to hire you. In the process of hiring, recommendation from previous and current employer is generally asked or even a background check is done.

The first thing that is focused in these processes is about punctuality. Your punctuality will increase the chances of you being hired and the non punctual factor will harm in the decision making of hiring, no matter how good you are at your work.

14. Inspire others:

If you are a boss and are always late, then your employees will not take you seriously. One need to be a source of inspiration to others. To make your point clear to your juniors, punctuality provides power to your words. As a boss it is important to set high benchmarks to others to follow. Without which the sense of authority will be lost.

15. Makes you a brand:

In such a competitive world, an individual branding is required to stand out among the crowd. This branding opens up opportunities for future. Punctuality will make you a brand, since most of the people these days are not punctual. This will help you get noticed and you can easily brag about it to others.

Final Words:

As mentioned, not everyone is punctual these days but if followed the rules of punctuality it will provide many benefits to the person. Initially it might be a task to achieve punctuality at work, but with gradual and consistent effort it be will be easy to achieve it.

Not only in workplace, but incorporating punctuality in life in general will increase your respect among friends and families too. Once it becomes a part of your life, it won't be a task anymore.

The best practice to be punctual is to keep a time table and clock with you at all time or take some help from friend and family.

Wear a watch all the time and keep a track of how much time you take to do a certain task or reach to a place.To be punctual is not a very difficult thing to do but it is one of the simplest and easier thing to achieve for greater benefits.

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The Importance of Being Punctual in the Workplace - WiseStep

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Being punctual is one of the easiest yet difficult thing to achieve in the current world. As per a survey about 15%-20% are late to reach their offices. It disrupts the workflow of the place and also wastes other people's time. The impact of punctuality is high which most of the people do not realise.

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Is Training to be a Gas Engineer a Long Process?

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Is Training to be a Gas Engineer a Long Process?

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Is Training to be a Gas Engineer a Long Process?

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If you’re wondering how to train as a gas engineer and how long it takes, we will explain everything you need to know within this article.

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Our latest insight paper tackles the current shortage of gas engineers in the UK and explores how hiring an apprentice can help.

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Is a Gas Engineer Still a Good Trade? - VIVA Training

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Gas engineers install, maintain, and fix domestic and commercial gas systems. They are a part of a respected trade that requires extensive technical training that takes place in the classroom and on the job. However, some aspiring engineers are hesitant to pursue a career in gas engineering because of the government’s renewable energy goals. The UK leads the way in […]

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What a day in the life of a gas engineer might look like

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JavaScript seems to be disabled in your browser. For the best experience on our site, be sure to turn on Javascript in your browser.

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Discover more about the roles and responsibilities of gas engineers, and what a typical day in the gas industry might look like.

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Updates on catering news, equipment maintenance tips, and industry insights.

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Catering Equipment Blog | Commercial Catering Engineers Hampshire

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Welcome to the BFES blog. Keeping you up-to-date with Catering news and the latest Catering Equipment. Plus tips on how to maintain your Catering Equipment.

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Electrical & Fault Finding For Gas Engineers

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Electrical & Fault Finding For Gas Engineers

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Domestic Gas - Managed Learning Programme

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Domestic Gas - Managed Learning Programme

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ECTA - LPG Initial - Permanent Dwellings

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ECTA L3 Inspection Electrical Installations

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To be entitled to funding, you must:

•         Live within GMCA

•         Be able to provide proof of address verifying this

•         Have the right to work in the UK

•         Have the correct documents to prove this

•         Have lived in the UK for at least the past 3 full years

•         Have your full National Insurance Number, we cannot accept a temporary one.

•         Be at least 19 or over (by the start date of the course)

•         Be able to commit to the course dates.

•         Be either unemployed OR

o   Earn less than £32,000/ year

o   If you earn able this threshold, you must not already hold more than one other level 3.

•         For the duration of the funded 18th Edition course, you must not be enrolled on any other funded course (for example, a funded college course or another funded bootcamp).

•         You must have not previously completed 18th Edition Wiring, with any provider.

If you don’t meet the funding criteria, we can offer a non-funded version, at a discounted rate of £395+VAT.

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Revision tips

Make a realistic revision schedule. Work out how much you have to do and the time you have to do it in, then break it down into manageable chunks. Aim to do a few hours of revision each day, and mix up your subjects so you do not get bored.

Find a revision style that suits you. Studying alone in a quiet room suits some people, but not everyone likes working in silence. Try playing music quietly in the background, or revising with a friend (but do not let them distract you!).

Customise your notes to make them more personal. Experiment with colour coding, notes on postcards, diagrams or whatever helps you learn your topic.

Make sure you understand everything. If you come across something you do not understand, try to find a new source of information that will help you understand it. Just memorising it will not help you in your exam. Do not be afraid to ask your teacher or a friend for help if you need it.

Look at past exam papers. It means you can familiarise yourself with the layout and type of questions you'll be asked. Practise completing exam papers in the set time limit to improve your exam technique.

Take regular short breaks. Studying for hours and hours will only make you tired and ruin your concentration, which may make you even more anxious. A break every 45 to 60 minutes is about right.

Reward yourself. For example, you could take a long bath or watch a good movie once you have finished your revision session.

Do something physical. When you're not revising, use your spare time to get away from your books and do something active. Exercise is good for taking your mind off stress and keeping you positive, and it will help you sleep better.

Ask for help. If you're feeling stressed, it's important to talk to someone you trust, such as a family member, teacher or a friend. Lots of people find exams difficult to deal with, so do not be embarrassed to ask for support.

How to handle exam days

Be prepared. Start the day with a good breakfast, and give yourself plenty of time to get to the exam hall. Remember to take everything you need, including pencils, pens and a calculator. A bottle of water and some tissues are also useful.

Take a few minutes to read the instructions and questions. Then you'll know exactly what's expected of you. Ask an exam supervisor if anything is unclear - they're there to help you.

Plan how much time you'll need for each question. Do not panic if you get stuck on a question, but try to leave yourself enough time at the end to come back to it.

Once the exam is finished, forget about it. Do not spend too much time going over it in your head or comparing answers with your friends. Just focus on the next exam instead.

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Make a realistic revision schedule. Work out how much you have to do and the time you have to do it in, then break it down into manageable chunks. Aim to do a few hours of revision each day, and mix up your subjects so you do not get bored.

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What is active listening, and why is it important for your career? Active listening is the process by which an individual secures information from another individual or group.

It involves paying attention to the conversation, not interrupting, and taking the time to understand what the speaker is discussing. The "active" element involves taking steps to draw out details that might not otherwise be shared.

Note

Active listening is a helpful skill for any worker to develop. It helps you truly understand what people are saying in conversations and meetings (and not just what you want to hear, or think you hear).

Active listening is a particularly useful tool to use during job interviews, since it can help you build positive rapport with your interviewer.

What Is Active Listening?

Like critical thinking and problem-solving skills, active listening is a soft skill that's held in high regard by employers. When interviewing for jobs, using active listening techniques can show the interviewer how your interpersonal skills can draw people out.

Active listening redirects your focus from what is going on inside of your head to the needs of your prospective employer or interviewer. This technique can help reduce your nervousness during an interview.

By placing your focus, through active listening, squarely upon the interviewer, you prove that you:

Are interested in the organization's challenges and successes

Are ready to help them solve work issues

Are a team player, as opposed to being nothing more than a self-absorbed job candidate.

It's important to not interrupt, or worse, try to answer the question before you know what the interviewer is asking.

Note

Examples of Active Listening Techniques

There are plenty of active listening techniques that will improve the impression you can make at a job interview.

Active listening techniques include:

Building trust and establishing rapport

Demonstrating concern

Paraphrasing to show understanding

Using nonverbal cues that show understanding such as nodding, eye contact, and leaning forward

Brief verbal affirmations like "I see," "I know," "Sure," "Thank you," or "I understand"

Asking open-ended questions

Asking specific questions to seek clarification

Waiting to disclose your opinion

Disclosing similar experiences to show understanding

By employing these active listening techniques, you will impress your interviewer as a thoughtful, analytical, and highly desirable candidate for the position. Think about possible situations that may occur during an interview and come up with strategies to allow you to listen actively.

Examples of Active Listening Responses

It's often easier to learn by reading examples. Here are some examples of statements and questions employed with active listening:

Building trust and establishing rapport: "Tell me what I can do to help." "I was really impressed to read on your website how you donate 5% of each sale to charity."

Demonstrating concern: "I'm eager to help; I know you're going through some tough challenges." "I know how hard a corporate restructuring can be. How is staff morale at this point?"

Paraphrasing: "So, you're saying that the uncertainty about who will be your new supervisor is creating stress for you." "So, you think that we need to build up our social media marketing efforts."

Brief verbal affirmation: "I understand that you'd like more frequent feedback about your performance." "Thank you. I appreciate your time in speaking to me."

Asking open-ended questions: "I can see that John's criticism was very upsetting to you. Which aspect of his critique was most disturbing?" "It's clear that the current situation is intolerable for you. What changes would you like to see?"

Asking specific questions: "How long do you expect your hiring process to last?" "What is your average rate of staff turnover?"

Waiting to disclose your opinion: "Tell me more about your proposal to reorganize the department." "Can you please provide some history for me regarding your relationship with your former business partner?"

Disclosing similar situations: "I was also conflicted about returning to work after the birth of my son." "I had the responsibility of terminating some of my personnel, due to downsizing, over the last two years. Even if it's necessary, it never gets easier."

Active Listening Skills

Validation

Emotional Intelligence

Problem Sensitivity

Courtesy

Professionalism

Nonverbal Communication

Transparency

Integrity

Humility

Proactivity

Accepting Constructive Criticism

Creating and Managing Expectations

Confidence

Empathy

Compassion

Understanding

Observation

Attention to Detail

Vocal Tone

Sensitivity to Religious and Ethnic Diversity

Self-Awareness

Situational Awareness

Interpretation

Identify and Manage Emotions

Understanding Hidden Needs of Others

Body Language

Facilitating Group Discussion

Reaching Consensus

Collaboration

Key Takeaways

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Active Listening Definition, Skills, and Examples

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What is active listening, and why is it important for your career? Active listening is the process by which an individual secures information from another individual or group. It involves paying attention to the conversation, not interrupting, and taking the time to understand what the speaker is discussing.

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by Dianne Schilling

You might also enjoy this article: 9 Small Steps That Will Make You Happier, Starting Now

In today's high-tech, high-speed, high-stress world, communication is more important then ever, yet we seem to devote less and less time to really listening to one another. Genuine listening has become a rare gift-the gift of time. It helps build relationships, solve problems, ensure understanding, resolve conflicts, and improve accuracy. At work, effective listening means fewer errors and less wasted time. At home, it helps develop resourceful, self-reliant kids who can solve their own problems. Listening builds friendships and careers. It saves money and marriages.

Here are 10 tips to help you develop effective listening skills.

Step 1: Face the speaker and maintain eye contact.

Talking to someone while they scan the room, study a computer screen, or gaze out the window is like trying to hit a moving target. How much of the person's divided attention you are actually getting? Fifty percent? Five percent? If the person were your child you might demand, "Look at me when I'm talking to you," but that's not the sort of thing we say to a lover, friend or colleague.

In most Western cultures, eye contact is considered a basic ingredient of effective communication. When we talk, we look each other in the eye. That doesn't mean that you can't carry on a conversation from across the room, or from another room, but if the conversation continues for any length of time, you (or the other person) will get up and move. The desire for better communication pulls you together.

Do your conversational partners the courtesy of turning to face them. Put aside papers, books, the phone and other distractions. Look at them, even if they don't look at you. Shyness, uncertainty, shame, guilt, or other emotions, along with cultural taboos, can inhibit eye contact in some people under some circumstances. Excuse the other guy, but stay focused yourself.

Step 2: Be attentive, but relaxed.

Now that you've made eye contact, relax. You don't have to stare fixedly at the other person. You can look away now and then and carry on like a normal person. The important thing is to be attentive. The dictionary says that to "attend" another person means to:

be present

give attention

apply or direct yourself

pay attention

remain ready to serve

Mentally screen out distractions, like background activity and noise. In addition, try not to focus on the speaker's accent or speech mannerisms to the point where they become distractions. Finally, don't be distracted by your own thoughts, feelings, or biases.

Step 3: Keep an open mind.

Listen without judging the other person or mentally criticizing the things she tells you. If what she says alarms you, go ahead and feel alarmed, but don't say to yourself, "Well, that was a stupid move." As soon as you indulge in judgmental bemusements, you've compromised your effectiveness as a listener.

Listen without jumping to conclusions. Remember that the speaker is using language to represent the thoughts and feelings inside her brain. You don't know what those thoughts and feelings are and the only way you'll find out is by listening.

Don't be a sentence-grabber. Occasionally my partner can't slow his mental pace enough to listen effectively, so he tries to speed up mine by interrupting and finishing my sentences. This usually lands him way off base, because he is following his own train of thought and doesn't learn where my thoughts are headed. After a couple of rounds of this, I usually ask, "Do you want to have this conversation by yourself, or do you want to hear what I have to say?" I wouldn't do that with everyone, but it works with him.

Step 4: Listen to the words and try to picture what the speaker is saying.

Allow your mind to create a mental model of the information being communicated. Whether a literal picture, or an arrangement of abstract concepts, your brain will do the necessary work if you stay focused, with senses fully alert. When listening for long stretches, concentrate on, and remember, key words and phrases.

When it's your turn to listen, don't spend the time planning what to say next. You can't rehearse and listen at the same time. Think only about what the other person is saying.

Finally, concentrate on what is being said, even if it bores you. If your thoughts start to wander, immediately force yourself to refocus.

Step 5: Don't interrupt and don't impose your "solutions."

Children used to be taught that it's rude to interrupt. I'm not sure that message is getting across anymore. Certainly the opposite is being modeled on the majority of talk shows and reality programs, where loud, aggressive, in-your-face behavior is condoned, if not encouraged.

Interrupting sends a variety of messages. It says:

"I'm more important than you are."

"What I have to say is more interesting, accurate or relevant."

"I don't really care what you think."

"I don't have time for your opinion."

"This isn't a conversation, it's a contest, and I'm going to win."

We all think and speak at different rates. If you are a quick thinker and an agile talker, the burden is on you to relax your pace for the slower, more thoughtful communicator-or for the guy who has trouble expressing himself.

When listening to someone talk about a problem, refrain from suggesting solutions. Most of us don't want your advice anyway. If we do, we'll ask for it. Most of us prefer to figure out our own solutions. We need you to listen and help us do that. Somewhere way down the line, if you are absolutely bursting with a brilliant solution, at least get the speaker's permission. Ask, "Would you like to hear my ideas?"

Step 6: Wait for the speaker to pause to ask clarifying questions.

When you don't understand something, of course you should ask the speaker to explain it to you. But rather than interrupt, wait until the speaker pauses. Then say something like, "Back up a second. I didn't understand what you just said about..."

Step 7: Ask questions only to ensure understanding.

At lunch, a colleague is excitedly telling you about her trip to Vermont and all the wonderful things she did and saw. In the course of this chronicle, she mentions that she spent some time with a mutual friend. You jump in with, "Oh, I haven't heard from Alice in ages. How is she?" and, just like that, discussion shifts to Alice and her divorce, and the poor kids, which leads to a comparison of custody laws, and before you know it an hour is gone and Vermont is a distant memory.

This particular conversational affront happens all the time. Our questions lead people in directions that have nothing to do with where they thought they were going. Sometimes we work our way back to the original topic, but very often we don't.

When you notice that your question has led the speaker astray, take responsibility for getting the conversation back on track by saying something like, "It was great to hear about Alice, but tell me more about your adventure in Vermont."

Step 8: Try to feel what the speaker is feeling.

If you feel sad when the person with whom you are talking expresses sadness, joyful when she expresses joy, fearful when she describes her fears-and convey those feelings through your facial expressions and words-then your effectiveness as a listener is assured. Empathy is the heart and soul of good listening.

To experience empathy, you have to put yourself in the other person's place and allow yourself to feel what it is like to be her at that moment. This is not an easy thing to do. It takes energy and concentration. But it is a generous and helpful thing to do, and it facilitates communication like nothing else does.

Step 9: Give the speaker regular feedback.

Show that you understand where the speaker is coming from by reflecting the speaker's feelings. "You must be thrilled!" "What a terrible ordeal for you." "I can see that you are confused." If the speaker's feelings are hidden or unclear, then occasionally paraphrase the content of the message. Or just nod and show your understanding through appropriate facial expressions and an occasional well-timed "hmmm" or "uh huh."

The idea is to give the speaker some proof that you are listening, and that you are following her train of thought-not off indulging in your own fantasies while she talks to the ether.

In task situations, regardless of whether at work or home, always restate instructions and messages to be sure you understand correctly.

Step 10: Pay attention to what isn't said-to nonverbal cues.

If you exclude email, the majority of direct communication is probably nonverbal. We glean a great deal of information about each other without saying a word. Even over the telephone, you can learn almost as much about a person from the tone and cadence of her voice than from anything she says. When I talk to my best friend, it doesn't matter what we chat about, if I hear a lilt and laughter in her voice, I feel reassured that she's doing well.

Face to face with a person, you can detect enthusiasm, boredom, or irritation very quickly in the expression around the eyes, the set of the mouth, the slope of the shoulders. These are clues you can't ignore. When listening, remember that words convey only a fraction of the message.

Listening Skills Exercise: Summarize, Summarize, Summarize!

For at least one week, at the end of every conversation in which information is exchanged, conclude with a summary statement. In conversations that result in agreements about future obligations or activities, summarizing will not only ensure accurate follow-through, it will feel perfectly natural. In conversations that do not include agreements, if summarizing feels awkward just explain that you are doing it as an exercise.

Dianne Schilling is a writer, editor, graphic artist and instructional designer who specializes in the development of educational materials and customized training programs for business and industry. She holds a masters degree in counseling and is a founding partner of WomensMedia.

You might also enjoy this article: 9 Small Steps That Will Make You Happier, Starting Now.

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Today communication is more important then ever, yet we seem to devote less time to really listening to one another. It helps build relationships, solve problems, ensure understanding, resolve conflicts, and improve accuracy. At work, effective listening means fewer errors and less wasted time.

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Active Listening: Katie Owens at TEDxYouth@Conejo

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How to Use the STAR Interview Response Method

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What is the STAR interview response method, how to use it to prepare for job interviews, and examples of questions and answers using the STAR technique.

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This is legacy content from a previous version of the Participatory Methods website, which was written collaboratively by the (then called) Participation Team at the Institute of Development Studies.
How can I make a difference in the world?  What is "good change" and how do I contribute to it?

What is reflective practice?

Reflective practices are methods and techniques that help individuals and groups reflect on their experiences and actions in order to engage in a process of continuous learning. Reflective practice enables recognition of the paradigms - assumptions, frameworks and patterns of thought and behaviour - that shape our thinking and action. It also allows for the exploration of broader questions, such as:

What are the paradigms that shape not just our own actions, but development as a whole?

How does our position relate to the assumptions we make? Are these constructive or destructive to our goals?

How are our goals themselves limited by our paradigms?

By trying out methods of reflection and personal inquiry we can nurture greater self-awareness, imagination and creativity, as well as systemic, non-linear modes of thinking and analysis.

What use is reflective practice to a development professional?

Reflective practice can help us understand our own intentions, values and visions and support us to work in a challenging field where our ethics and morals may be tested, where power relations may be decidedly unequal, and where we may be working in emotionally and physically demanding environments.

Many of us keep coming back to fundamental questions: how can I make a difference in the world? What is "good change" and how do I contribute to it? How do we sustain ourselves and keep going, when the going gets rough? How can we position ourselves effectively within a change process, and avoid becoming part of the problem? Practicing reflection can help us answer these questions and others throughout our lives and careers.

More development professionals could benefit from adapting creative and innovative approaches to reflective practice - many of which are already used in fields of qualitative research, education, health care, social work, psychology and management. Opening spaces for reflection offers the possibility of transforming not only individual experience, but also the patterns and relationships within groups, organisations and systems, and ultimately those systems themselves.

How can I use reflective practice in my work?

Reflective practice can be a particularly powerful tool for organisational learning and in monitoring and evaluation. It can also be used for addressing issues of position, conflict, resistance and power relationships, which are often present in development, but seldom dealt with directly. Reflective practice, whether named as such or not, is already an important dimension of

participatory and qualitative research

gender and power analysis

social constructivism and feminist standpoint theory

methods of facilitation and community development work

monitoring and evaluation

organisational learning and change, and capacity development

attention to power and relationships in aid.

Methods for reflective practice

Reflective journals

Keeping a reflective journal - sometimes also called a learning journal - is a way to reflect through documenting ideas, feelings, observations and visions. It can be done on paper or on a computer. Keeping a reflective journal can help you to

focus your thoughts and develop your ideas

develop your voice and gain confidence

experiment with ideas and ask questions

organise your thinking through exploring and mapping complex issues

develop your conceptual and analytical skills

reflect upon and make sense of experiences and the processes behind them

express your feelings and emotional responses

become aware of your actions and strategies

develop your writing style and skills, and explore different styles of writing

develop a conversation with others.

When keeping a reflective journal, these tips may be useful:

write for yourself, and write every day

be informal, using language you are comfortable with

write by hand if you prefer

write in your own language

be relaxed and comfortable

try sitting in different places and positions

use diagrams and drawings

record not just events but reflection on process

ask questions and  challenge assumptions

connect personal and professional experiences to concepts and theories.

More details on these and other tips can be found in Jenny Moon's 2004 book  A Handbook of Reflective and Experiential Learning.

Peer groups and Co-operative Inquiry

A group of peers who meet on a regular basis to learn and reflect together can be a powerful supporting element of individual reflective practice. The group, which decides together how to use and organize its time, may discuss work-related issues, share learning journal excerpts or try out a form of collective reflective practice.

Co-operative Inquiry is a reflective practice method for groups which was initially developed by John Heron to support the reflective practice of participatory researchers. Heron, a pioneer in the development of participatory methods in the social sciences, describes the theory and practice of the method in his 1996 book,  Co-operative Inquiry: research into the human condition. It involves a group working through a structured, four-stage cycle of action and reflection, through which group members move towards developing new ways of acting.

Methods from research and other fields

Reflective practice, reflexivity and first person inquiry are used in research to explore issues of power and positionality and to make the role and assumptions of researchers more explicit and integral to their analysis. There are many approaches to this, which include methods from qualitative ethnographic and anthropological research, participatory and action research, and feminist research.

There are also many different reflective practice methods and approaches from management science, experiential and transformational learning, and organisational learning and change. Several of these are reviewed in the 2010 IDS Bulletin Reflecting Collectively on Capacities for Change.

Within development and action research, the field of embodied learning and reflection is growing. Many practices in this field are based on the pioneering work of Brazilian director and activist Augusto Boal, who developed Theatre of the Oppressed in the 1970s. They include methods for bodywork and movement, and approaches such as Forum Theatre and  Theatre for Development.

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Reflective practice (Participatory Methods Archive) – Participatory Methods

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This is legacy content from a previous version of the Participatory Methods website, which was written collaboratively by the (then called) Participation Team at the Institute of Development Studies.

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There are several ways you can improve problem-solving skills. It helps to approach each problem through a series of logical steps.

First, identify what the problem is. This requires examining a particular situation to determine what specifically is causing the problem.

Rather than looking at a problematic situation as a whole (for example, a customer is upset), try to break it down and determine the cause of the problem (why is the customer upset?).

The Five Whys (or 5 Whys) technique can be helpful here, which essentially involves asking 'why' five times to determine the root of a problem.

There may be several elements causing the problem or one specific element. Either way, breaking a problem down into smaller parts makes it much easier to solve each of the elements or issues contributing to the problem.

Next, come up with a range of potential solutions. Techniques such as problem tree analysis and mind mapping can help to lay out problem elements and potential solutions.

Some of the potential solutions won't be as effective as others, and that's okay. The goal at this stage is to evaluate each potential solution and determine which one is likely to be the most effective at solving the problem. You may require several different solutions to solve different elements of the problem as a whole.

Once you have decided on a solution, follow a step-by-step plan to implement that solution. Just as breaking down a problem into key elements makes it easier to identify solutions, an action plan with various steps makes it easier to implement those solutions.

Questions about problem-solving will typically arise within a competency-based interview and will require you to demonstrate your particular approach.

Questions about problem-solving can be asked in a range of different ways, but some common examples of problem-solving are:

How do you solve problems?

Give me an example of a problem you have faced in the past, either as part of a team or as an individual. How did you solve the problem?

What do you do when you can't solve a problem?

Effective problem-solving requires a combination of creative thinking and sound analytical skills. Employers look for hires who can demonstrate each of these skills in the workplace to deliver positive outcomes.

Managers would far rather employ a member of staff who can take action to resolve a problem than someone who doesn't act and relies on someone else to think of a solution. Even if it isn't outlined as a requirement in a job description, many employers will still be evaluating your problem-solving ability throughout the application process.

Effective problem solvers are those who can apply logic and imagination to make sense of the situation and develop a solution that works. Even if it doesn't prove as successful as you had hoped, resilience is important, so you can reassess the situation and try an alternative.

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Problem Solving Skills: 3 Examples (Great For A Resume)

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There are several ways you can improve problem-solving skills. It helps to approach each problem through a series of logical steps. First, identify what the problem is. This requires examining a particular situation to determine what specifically is causing the problem.

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Low Carbon Heating Technician – Level 3 Apprenticeship

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Low Carbon Heating Technician – Level 3 Apprenticeship

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Low Carbon Heating Technician - Level 3 Apprenticeship

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This Level 3 Low Carbon Heating Technician Apprenticeship is designed for entrants to learn how to plan, select and size, install, commission, service and maintain (including fault finding, diagnosis and repair) zero carbon central heating and hot water systems in buildings including dwellings and industrial and commercial premises. Zero carbon heat sources may include (but […]

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This course equips you with skills to install and maintain electrical services within a domestic setting.

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Installation & Maintenance Electrician – Apprenticeship

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Installation & Maintenance Electrician – Apprenticeship

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Installation & Maintenance Electrician - Apprenticeship

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This course equips you with skills to install, maintain and repair electrical systems in industrial, commercial and residential environments including communal areas.

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Domestic Gas Engineering – Level 3 Apprenticeship

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Domestic Gas Engineering – Level 3 Apprenticeship

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Domestic Gas Engineering - Level 3 Apprenticeship

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Looking for gas industry apprenticeships? ECTA can provide the knowledge and skills for an extremely successful career as an electrician.

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Commercial Gas Engineering – Level 3 Apprenticeship

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Commercial Gas Engineering – Level 3 Apprenticeship

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Commercial Gas Engineering - Level 3 Apprenticeship

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This Level 3 Gas Engineering Apprenticeship Standard is designed to suit newcomers or those with some knowledge or experience in the industry. How is this delivered? The apprenticeship is delivered over 18 months, with 20% ‘off the job’ training carried out in our Stockport training centre and 80% of ‘on the job’ through placement at […]

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Commercial Catering Equipment Technician – Level 3 Apprenticeship

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Commercial Catering Equipment Technician – Level 3 Apprenticeship

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Commercial Catering Equipment Technician - Level 3 Apprenticeship

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This Level 3 Commercial Catering Equipment Technician Apprenticeship Standard is designed to suit newcomers or those with some knowledge or experience in the industry. It has also been developed by CEDA, a leading trade organisation in the Commercial Catering Industry. The apprenticeship is delivered between 27 – 30 months, with 20% ‘off the job’ training […]

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Six ways students can prepare for success on the day of an exam

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Six ways students can prepare for success on the day of an exam

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Everyone has moments of self-doubt. For some, these thoughts are fleeting and quickly pass. But, as Shakespeare puts it, others find that their "doubts are traitors" which hold them back from fulfilling their potential. Elite athletes have long known the importance of a pre-performance routine. It allows them to focus on what's important, helping them concentrate on the task at hand and execute their skills to the best of their abilities.

Could the same concepts work for students before an exam? With the scrapping of modular exams, more than ever students have to be able to perform under pressure. Unfortunately, more and more of them are reporting that they feel unable to cope, let alone thrive.

I have previously written about some of the best ways to maximise learning during revision time and how to minimise revision stress. But what simple tips can students follow on the morning of or lunch time before the exam to ensure those crucial final hours are used to their best effect?

Eat breakfast

Breakfast is the most important meal of the day; the gap between dinner and breakfast is the longest your body goes without refuelling. Studies have shown that eating a typical breakfast of cereal, made up of complex carbohydrates, helps improve memory and concentration over the course of the morning.

Furthermore, researchers have found that those who eat a cereal breakfast regularly are "less emotionally distressed and have lower levels of perceived stress" compared with those who do not.

Arrive at school with plenty of time

Exams are stressful enough without the added worry of running late. Lateness tends to magnify everything; if people are a bit stressed or nervous, when running late they become more so. Follow the old maxim "if you are not early, you're late" and you'll be on the right path to starting your exams calmly and confidently.

Avoid people who stress you out

When it comes to school, the old maxim "you are the average of the five people you spend the most time with" seems to ring true. Research suggests teachers' positive comments directly affect how students feel about themselves.

On the morning of your exam, think about who makes you feel calm and confident and actively seek them out. Avoid spending the time before your exam surrounded by people (friends or otherwise) who are particularly negative or who stress you out.

Remind yourself of all your hard work and preparation

This can be a great way to boost your confidence going into the exam. Taking a moment to reflect on all the hours of hard work you have put in will reassure you. This technique is often used by athletes in the build-up to pressurised competitions to help them perform. Also using this time to reflect on your previous successes should help boost your confidence.

Pause for a minute and take some deep breaths

When people are under pressure, they often underestimate how much time they have. This leads to them rushing and making sloppy mistakes that cost marks.

Focusing on taking a few deep breaths can act as a prompt to slow you down. Physiologically, this helps to lower your heart-rate and reduce tension. By slowing down or pausing for a moment, you allow yourself time to fully assess the situation, come up with a plan and decide the best course of action.

Remind yourself of your exam strategy

Legendary American football coach Bill Walsh wrote a great book, The Score Takes Care of Itself, in which he details his leadership philosophy. His approach was to focus on executing a game strategy and not worry about the goal tally. If you do this, he says, the result will often take care of itself.

The same is true during exams. Focus less on what grade you might get, and more on executing your exam strategy. This might mean the amount of time you should spend per question, reading each question first, writing five minutes of rough notes before answering the long question or any other technique. If in doubt what your exam tactic should be, ask your teacher; they will almost certainly have some helpful advice for you.

Final thought

When you have spent so much time working and revising for exams, it is a mistake to leave the last hour or two to chance. Nothing can ever guarantee success, but by executing the tips above, you give yourself the best chance of demonstrating your knowledge when it really matters.

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Six ways students can prepare for success on the day of an exam

# data[].attributes.attachment_link.description
Everyone has moments of self-doubt. For some, these thoughts are fleeting and quickly pass. But, as Shakespeare puts it, others find that their "doubts are traitors" which hold them back from fulfilling their potential. Elite athletes have long known the importance of a pre-performance routine.

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13 Secrets to Performing Well Under Pressure 

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13 Secrets to Performing Well Under Pressure 

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3 tips to boost your confidence - TED-Ed

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Teenagers Set for Life With Apprenticeships

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As your young ones leave high school or college and are looking for a career path, why not look at our domestic gas engineer apprenticeships.