Handout for GEC 001 (Understanding the Self)
2019-2020
Lesson 1: Becoming a Better Student
Learning – involves change. Changes in one’s
behavior mostly occur through experience.
Generally, it involves acquiring changes in the
present knowledge, skills, habits, behaviors, or
tendencies through experience, practice, or formal
education.
Characteristics of Learning:
1. Learning is purposeful – every human
action is motivated or inspired by one’s aims,
goals, or intentions. Goals can be short-term
or long-term. Learning occurs because it is
planned, desired, or even forced. There is
always a purpose why a person seeks more
knowledge.
2. Learning is a result of experience –
learning is often associated with a change in
behavior as a result of experience. This
entails that learning comes with one’s
interaction with the environment.
3. Learning is multifaceted - “A sound mind
in a sound body.” This exemplifies the
connection between the physical and mental
well-being of a person. One must hone not
just his intellectual, but also physical,
emotional, social, and spiritual potentials.
4. Learning is an active process – learners
should not be mere passive receivers of
information. They should actively participate
in the learning process. Learners should also
recognize the importance of lifelong
learning.
What Happens During Learning?
• Brain Changes - (i) new nerve cells may
grow and new neural networks will be
formed, (ii) the strength of existing synaptic
connection changes, thus functionally
changing the connectivity within the neural
networks in response to sensory stimuli, and
Prepared by: Mr. Justin Paul D. Gallano
Faculty Member – College of Arts, T.I.P. Manila
FINALS 1st Semester, S.Y.
(iii) new synapses are formed between
neurons which represent new memories
• Behavioral Changes – learning will become
a permanent change in behavior as a result of
experience.
Becoming a Self-Regulated Learner
• Self-regulated learning – the learner’s ability
to regulate or control one’s own learning and
behavior. According to Barry Zimmerman,
an effective learner regulates one’s own
learning by: (i) planning and setting goals,
(ii) using strategies and monitoring
performance, and (iii) reflecting on one’s
own performance and adapting strategies to
achieve goals. Once a learner becomes a
good self-regulator, he or she develops a set
of skills and habits to be an effective learner.
Learning to be a Better Student - “If you are not
getting better, you are getting worse.” - Pat Riley
Good Study Habits:
1. Get Organized – plan ahead of time and do
not procrastinate. Fix study area and
eliminate all distractions.
2. Prepare your review materials – make
review notes/flashcards. Make mind maps
and mnemonic patters to recall terms and
concepts. Record important lessons and listen
to it.
3. Ask help – seek help from your teacher,
classmates, or other people if you cannot
understand a lesson.
4. Test yourself or ask someone to test you
5. Allot time to take a break and eliminate
stress
6. Create or join a study group – enables you
to take notes, discuss thoughts, brainstorm
ideas and tutor concepts.
7. Teach what you have learned
8. Study to understand, not to remember
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Handout for GEC 001 (Understanding the Self)
Lesson 2: Setting Goals for Success
• John Maxwell – “Have you tried playing
darts without a dartboard? Have you tried
playing basketball without a ring? Or playing
golf without a hole?”
• A life without a purpose is a wasted life.
• A life without a goal is a pointless life.
Alfred Bandura’s Theory of Self-Efficacy Self-
Efficacy – one’s belief in his/her ability to succeed
in specific situations or accomplish a task.
Belief – if a person believes in himself or herself,
then half the battle is already won. If one has faith,
then nothing is impossible.
Ways to strengthen Self-Efficacy:
1. Mastery Experiences – first-hand or direct
experiences that a person acquires. Hone
your talents and skills and gain mastery of
the technical know-how to be ready to face
tasks and challenges.
2. Vicarious Experiences – emanate from
observing people especially those that one
regards as his/her role models. Find a mentor
and follow him/her.
3. Verbal Persuasion – the motivation coming
from influential people (family, friends,
mentors). Statements like “kayang kaya mo
‘yan” and “ikaw pa, maning-mani lang ‘yan
sa’yo” provide very significant motivation.
4. Emotional and Physiological States – the
condition of your body and mind is important
since you will use those to prove to yourself
that you can succeed. “A sound mind in a
sound body.”
Carol Dweck’s Growth Mindset Theory
• Mindset – the implicit theories that
individuals hold regarding the nature of
intelligent behavior.
Prepared by: Mr. Justin Paul D. Gallano
Faculty Member – College of Arts, T.I.P. Manila
FINALS 1st Semester, S.Y. 2019-2020
• Fixed Mindset – people believe that basic
qualities such as intelligence and talents are
fixed traits.
• Growth Mindset – people believe that talent
and intelligence are developed through
learning, effort, training, and practice.
Edwin Locke’s Goal-setting Theory – a goal has
two sides: (i) mastery goal, and (ii) performance
goal.
• Mastery goal – the desire to gain knowledge
and skills
• Performance goal – the desire to look
competent in the eyes of others
Principles of Goal Setting:
Clarity – being clear and not being vague. A goal
must be SMART (Specific, Measurable, Attainable,
Relevant, Time-Based).
Challenge – a goal must trigger the knowledge,
skills, and abilities of a person A goal should require
extra effort for its attainment.
Commitment – reflects a person’s dedication
towards the attainment of the set goals. Attaining of
goals requires sincerity and focus. You should
always finish what you have started.
Feedback – serves as a mechanism to ensure that
everyone is sharing the same goal is on the right
track and all are in the same direction.
Task Complexity – pushes people to take the extra
mile and work hard. The more complicated the goal
or task is, the higher your motivation will be.
Julia Rotter’s Expectancy Theory – focuses
mainly on the expectations that shape a particular
behavior in a particular situation. Learning creates
cognitions that guide behavior. A person’s decision
to engage in a behavior is determined by what the
person expects to happen, following the behavior
and the value the person places on the outcome.
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Handout for GEC 001 (Understanding the Self)
• Internal locus of control – a person believes
that events are controlled by his/her own
efforts.
• External locus of control – a person
believes that events are determined by
external forces over which he/she has no
control.
Success – all about achieving something as a
product of one’s initiative and effort. Success is
subjective as it comes from a lot of sources. Success
is the feeling of fulfillment of an aspiration or desire,
these feelings stay and become sources of pride.
King (2004) – Categories of Success
1. Mental – understanding and accepting one’s
intellectual abilities, feelings, and emotions.
2. Spiritual – equates to having a sound body
and spirit.
3. Personal – overcoming one’s physical and
psychological limitations like overcoming a
phobia.
4. Career – achieving milestones on one’s
career.
5. Financial – means financial stability, free
from debt.
6. Social – reflects respect and recognition one
has from the community.
7. Physical – possessing the desired qualities of
one’s body.
8. Family – having a harmonious and happy
family.
• One can’t have it all, but the continuous
chase for success makes life more
challenging and worth living.
Lesson 3: Taking Charge of One’s Health
Biorhythm – the self is dominated by three
domains that operate in a cycle. These manifests
regularly and one may dominate the other.
Prepared by: Mr. Justin Paul D. Gallano
Faculty Member – College of Arts, T.I.P. Manila
FINALS 1st Semester, S.Y. 2019-2020
Three Domains that Dominate the Self:
1. Physical Domain – includes coordination,
strength, and well-being.
2. Intellectual Domain – includes alertness,
analytical functioning, logical analysis,
memory or recall, and communication.
3. Emotional Domain – includes creativity,
sensitivity, mood, perception, and
awareness.
• Taken as a whole and as a framework or
indicator of health, these domains must be
balanced by individuals. Any imbalance
results in incongruence and thus in an
unhealthy situation.
Personal Health Responsibility – involves active
participation in one’s own health and healing plan
through education and lifestyle changes. People
should think more of prevention over cure.
Stress – the reaction of our physiological and
psychological self to any kind of demand or threat.
Could be positive (eustress) or negative (distress).
Eustress – a beneficial stress that can be in the form
of physical, psychological, and biological stimuli.
Distress – occurs when there is a tension buildup
which becomes unbearable and difficult to cope
with.
Stressor – any event or stimuli that compels a
person to adjust or change.
These are the common stressors:
1. Catastrophic events and life-
threatening experiences – abrupt,
unforeseen traumas like calamities, terror
attacks, accidents, physical and sexual abuse.
2. Life changes and strains – separation of
parents, illness in the family, change of
workplace, transfer of domicile (home).
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Handout for GEC 001 (Understanding the Self)
3. Chronic Problems – exist for a long period
including suffering from serious illness,
failure to acquire/get a good job.
4. Everyday Hassles – irritations, pressures,
and annoyances that may not be significant
stressors, but whose cumulative effect can be
significant. Example: traffic congestion, long
lines, etc.
Stress Tolerance – ability of an individual to endure
stress. This is dependent on a person’s physiological
and psychological constitution.
Signs and Symptoms of Poorly Managed Stress
A. Physical – inability to sleep, fatigue,
headache, cramps, unpleasant aura, and
gastrointestinal problems. Could also cause
aging and malignant diseases like cancer.
B. Emotional and Behavioral – lack of
concentration, irritation, nervousness, panic,
lack of appetite in food or too much intake of
food, low level of enthusiasm and desire, and
mood swings.
Coping with Stress
• Problem-focused coping method – attempt
to change or eliminate the causes of stress.
Includes confrontation, seeking social
support and undertaking careful and
deliberate problem solving.
• Emotion-focused coping method – aimed
at controlling negative emotional
consequences of stressors. Includes self-
control, distancing, accepting responsibility,
and wishful thinking.
The Need for Self-Care and Self-Compassion
Self-care – “You cannot give what you don’t have.”
Self-care – All activities that a person does to
maintain and improve his physical, psychological,
emotional, social, and spiritual well-being.
Prepared by: Mr. Justin Paul D. Gallano
Faculty Member – College of Arts, T.I.P. Manila
FINALS 1st Semester, S.Y. 2019-2020
• Physical self-care – activities one does to
maintain and improve his physical
wellbeing.
• Psychological self-care – activities one does
to deal or resolve mental health issues,
address both positive and negative emotions,
and learn to deal with negative self-criticism.
• Emotional self-care – activities one does to
cope with stress and deal with grief.
• Social self-care – activities one does to
connect with people valuable to him/her.
• Spiritual self-care – activities one dos to
strengthen one’s relationship with his belief.
Benefits of Self-care
1. Enhanced productivity
2. Improved vitality
3. Enhanced self-esteem
4. Increased self-knowledge
5. Mindfulness and compassion self-
compassion – showing compassion to one’s self.
6. Being open to and moved by one’s own
suffering, expressing care, and kindness towards
oneself.
Three Components of Self-compassion
1. Self-kindness – not being physically and
verbally harsh to oneself. Self-beration is a
kind of verbal abuse directed to oneself. Self-
harm is the act of harming oneself through
physical means damaging to the individual.
2. Common Humanity – means acceptance that
one is an imperfect being, one makes
mistakes along with everyone else, and one
does not always get what he or she wants.
3. Mindfulness – the practice of being fully
present in the moment. One has to turn
toward his painful thoughts and emotions in
order to embrace himself with compassion.
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