(This is a list of behaviors observed in people who possess this competence)

• They can cope with fatigue.

• They do whatever they consider necessary, without taking the easy or more appealing route.

• They are capable of making sacrifices to achieve objectives.

• They focus thoroughly on topics, without jumping superficially from one to another.

• They have patience.

• They are aware of the consequences of every decision they make.

• They are constant and organized in study, work and other activities.

• They finish the tasks they start, even when problems arise.

• The have clear priorities at all times and act accordingly.

• They set appropriate goals for academic success and see them as a reward.

• They are committed to their studies and establish good study habits.

• They stay away from temptation (mobile phones, computers, televisions, etc.) when studying.

• They fulfill their obligations and prioritize them over their own desires.

• They control anxiety and nervousness when faced with genuine or imaginary risks.

• They think before they act and are not driven by emotions.

• They are able to control their impulses (anger, bad mood, a desire to give up, etc.).

• They have a positive attitude and are motivated by what they do.

• They are tidy.

Behaviors in the assessment questionnaire

• They can cope with fatigue.

• They are constant and organized in their work.

• They finish the tasks they start, even when problems arise.

• They do whatever they consider necessary, without taking the easy or more appealing route.

(This is a list of negative behaviors observed in people who do not possess this competence to a sufficient extent)

• They don’t tackle tasks that require effort.

• They need continuous rewards to keep up the effort.

• They give up easily.

• They quickly get tired of things and leave them half done.

• They are swayed by whatever takes their fancy at any given moment.

• They often deceive themselves and make excuses for not finishing things.

• They avoid difficult situations and always choose the easy option.

• They avoid activities that involve extra work.

• They are tempted by the seven deadly sins.

• They are swayed by their colleagues and influenced by others.

• They have no set goals and are disorganized.

• They give up on commitments at the slightest problem.

• They don’t finish what they have started.

• They never start or finish tasks on time.

• They get distracted easily and struggle to really focus on topics.

• They spend time on their mobile phone, WhatsApp, Facebook, etc., when they should be studying.

• They take no personal responsibility when working on a team.

• They carry out many tasks, except the one they are supposed to be doing.

• They speak or act without thinking. They are driven by emotions.

• They lack the ability to contain themselves and act impulsively.

• They lose heart in difficult situations.

• They don’t respond to stress or pressure.

• They have emotional ups and downs.

• They have a negative attitude and are pessimistic.

(Suggestions for questions that mentors can ask students to reflect on and, therefore, propose ways they think they can improve)

• Are you able to overcome fatigue when faced with complex or arduous tasks?

• Do you try to keep going when the first problems arise?

• Do you strive to do your job at all times?

• Do you finish the tasks you start?

• Are you able to assess whether you have succeeded or failed in your intentions?

• When do you plan your study schedule?

• Are you rigorous with study plans? Do you stick to schedules?

• How many distractions do you have while you are studying?

• How many times do you look at your mobile phone while studying?

• Do you take the necessary breaks when you study?

• Do you feel stressed before you start studying or hand in a job?

• Do you think before you speak or act?

• How do you behave at social events, such as parties and meetings, with your friends and colleagues?

• When do you spend time reflecting on your behavior in different situations?

• If you’re one of those people who jump between tasks and never finish any of them, you have to organize yourself. It is a good idea to do this with someone who can give you advice.

• Write a to-do list and then give each task two scores: one according to its level of urgency and the other according to its importance. Divide very big tasks to classify them more easily.

• Do the urgent tasks quickly so that you finish them as quickly as possible, and try to spend most of your time on the important tasks.

• We win battles against ourselves several times a day. Make a list of actions that require effort and those in which you make an effort.

• As part of an ongoing process, make another list of areas where you could try a little harder (getting out of bed, being on time, studying, sticking to a schedule, etc.) and monitor your progress.

• With your mentor or a person you trust (to ensure objectivity), talk about the goals you’ve set for yourself, the deadline and how much progress you’ve made so far.

• Before starting, think about the subjects and problems you will need to spend most time studying.

• Set some time aside to focus exclusively on the most complicated tasks (a difficult topic, a subject you missed in class, the goal of resting or going out more with friends).

• Avoid stress and anxiety by enlisting the support of people who have been in your position before and know the subject well.

• The resources section includes recommended materials about procrastination and its implications. Procrastination involves putting off homework and doing other things you’re not supposed to be doing.

• Once you have learned about this concept and its consequences, identify the areas where you waste the most time or always run out of time. Set goals to avoid distractions and follow up with your mentor.

• If you have a major source of distraction, you may have to take desperate measures for a while. For example, if you keep getting distracted by a game on your mobile phone, consider uninstalling it.

• Draw up a weekly schedule that includes all the specific activities you want to do. It should include not only study time, but also exercise, hobbies, time with family and friends, etc.

• Discuss the feasibility of the schedule with your mentor or someone you trust.

• At the end of each day, write down the percentage of compliance with the schedule and focus your upcoming weekly goals on the areas where you failed in previous weeks, as well as adding to it whenever you think it is necessary.

• There are times when we pin all our hopes on a goal, but we don’t achieve it because sooner or later our willpower runs out. That’s why determination is so important.

• As a way of improving your willpower, specify an area for improvement where you can gradually increase your effort in a sustainable way. A good example is exercise, such as running: set aside a few days a week for running and go out on those days, regardless of your mood. Gradually increase the distance you run each week.

• The same can be applied to reading a book if you don’t like reading, or to eating less. There are many possibilities, but the important thing is to persevere, even if they involve making sacrifices. You can discuss your progress with your mentor.

• We do better when we’re well rested. Include at least one sporting activity in your schedule every week to improve your mood and physical health. Try to increase the frequency.

• During long work sessions, try to go outside for some fresh air or a walk from time to time. Relax by talking or just thinking. Don’t jump from one subject to another without leaving a short gap to allow what you have learned to “settle”.

• Sleep is essential. To make sure you get enough, follow the advice of Dr. Fernando Sarráis in his article Consejos para dormir bien (Tips for a Good Night’s Sleep).