Tom Coster – Psychology

Tag: psychology

  • Earlier bedtimes leads to better cognition

    Every year, I tell my students that sleep is just as important as revision and study habits when it comes to academic performance. And now, a compelling new study from the University of Cambridge and Fudan University gives us even more reason to double down on that message.

    In a study involving over 3,000 teenagers, researchers discovered that those who:

    • Went to bed earlier,
    • Slept longer,
    • And had lower sleeping heart rates,

    scored significantly higher on a range of cognitive tests, including reading, vocabulary, and problem solving.

    Even more striking? The actual difference in sleep duration between groups was minimal—just 15 minutes between the lowest and highest scoring groups—yet this small variation had a surprisingly large impact on brain performance and function.

    Brain scans revealed that teens with the best sleep habits not only performed better but also had larger brain volumes and more efficient brain function.

    Despite these findings, even the best-sleeping teens in the study didn’t reach the 8–10 hours per night recommended by the American Academy of Sleep Medicine. The healthiest group averaged just seven hours and 25 minutes of sleep.

    Why? Teenagers face a biological shift toward later bedtimes during adolescence. Add in screen use, homework, social media, and caffeine—and you’ve got a generation of students consistently underslept.

    We’re not powerless. In fact, this is where we shine. As Psychology teachers, we can…

    1. Teach the Science of Sleep

    Incorporate sleep research into your lessons on cognitive development, memory, and mental health. Use this new study to show how even small changes in sleep patterns make a real difference.

    2. Debunk Myths

    Help students understand that “catching up” on weekends (aka social jet lag) doesn’t undo the damage of sleep loss during the week. Emphasize consistency.

    3. Promote Simple, Practical Changes

    Share strategies backed by experts:

    • Encourage regular exercise to improve sleep quality.
    • Urge students to limit screens an hour before bedtime.
    • Support healthy bedtime routines, such as winding down with a book, journaling, or light stretching.

    4. Embed Sleep into Pastoral Care

    Work with your school’s wellbeing or pastoral team to create sleep hygiene workshops, or add sleep content into personal and social education. Oxford’s Teensleep project is a great resource for ideas and activities.

    5. Make Sleep “Cool”

    Reframe sleep as a performance enhancer. Better memory. Sharper thinking. Bigger brains. It’s the one lifestyle change that benefits everything from academics to mental health—and it doesn’t cost a thing.

    Professor Barbara Sahakian, who co-led the study, put it best: “It’s the sleep driving the better cognitive abilities… Small differences in sleep amounts accrue over time to make a big difference in outcomes.”

    Let’s empower our students to make those small changes—because every extra minute of quality sleep could mean a stronger brain, clearer thinking, and greater wellbeing.

  • How good is the new internal assessment task for IBDP Psychology?

    As a teacher, I can’t say enough good things about the new Internal Assessment task for IBDP Psychology. Compared to the old model—where students had to work in groups to replicate an experiment, often on dry topics like Stroop effects or eyewitness testimony—the new research proposal format is a breath of fresh air.

    Now, students design a research proposal focused on a problem that actually matters to them and their target population. Whether it’s anxiety about climate change, peer pressure, bullying, or exam stress, students can explore real-world issues that resonate. They aren’t limited to running an experiment; they can propose interviews, surveys, or observations. This opens up creativity and allows for authentic engagement.

    Even better, the proposal can spark ideas for Extended Essays or even CAS projects. It’s so much simpler to teach and support—no logistical nightmares of groupwork or ethics approval for data collection. Students focus on designing ethical, methodologically sound research rather than scrambling to collect questionable data.

    In short, the new IA puts the emphasis on thinking like a psychologist, not just ticking boxes. It’s purposeful, meaningful, and a whole lot less stressful for everyone involved!

    If you’re looking for a guide to help you and your students navigate the new IA process with clarity and confidence, Tom Coster’s The Internal Assessment is essential reading. This comprehensive, step-by-step resource demystifies every stage of the IA, offers practical strategies for every research method, and includes twenty high-scoring sample proposals to inspire and guide. Say goodbye to IA stress—this book has you covered!

  • Peace via Hofstede’s cultural dimensions

    Hofstede’s Cultural Dimensions are interesting when we consider the Russia-Ukraine-USA situation.

    Can IBDP help achieve a more peaceful world, as the mission statement says?

    Both Russia and Ukraine share high power distance (acceptance of strong leadership) and high uncertainty avoidance (a preference for stability and control). But Russia is more long-term oriented, which means it emphasizes strategic dominance, while Ukraine is more collectivist, meaning it values community and national identity.


    The U.S., by contrast, is highly individualistic, low in uncertainty avoidance, and indulgent. These traits influence its foreign policy toward promoting democracy, personal freedoms, and economic growth.

    This fundamental cultural difference means the U.S. often supports Ukraine’s sovereignty while rejecting Russia’s authoritarian, power-driven approach.

    Hofstede’s framework helps explain the cultural differences between Ukraine and Russia that are driving the conflict and the challenges in finding a resolution. Russia’s high power distance and long-term strategic thinking make it resistant to compromise. Russia views control over Ukraine as essential to its geopolitical security. Meanwhile, Ukraine’s collectivist and high uncertainty avoidance culture fuels its strong national identity and resistance to external control and its desire to join Europe and NATO.

    The U.S.’s individualism and low uncertainty avoidance drive its support for Ukraine’s sovereignty, which fuels the tension between Ukraine and Russia.

    A path toward peace requires acknowledging these cultural differences—balancing Ukraine’s desire for independence with Russia’s security concerns while leveraging the U.S.’s preference for diplomacy and pragmatic solutions. 

    Peace can be achieved by addressing the core cultural and geopolitical needs of each side. For Russia, security guarantees, such as Ukraine’s neutrality (no NATO membership) or regional autonomy agreements, could reduce its strategic fears. For Ukraine, sovereignty and economic stability must be protected, possibly through international security assurances and reconstruction aid. For the U.S. and allies, diplomacy should focus on pragmatic solutions rather than ideological confrontations, ensuring Ukraine’s independence without escalating Russia’s insecurity.

    Hofstede’s cultural dimensions framework is lacking an important dimension. To what extent can each if these parties to the conflict be trusted to stick to any peace agreement?

  • Success at high school or college – practical, ‘how to succeed’ advice

    Success in high school or college isn’t about being the smartest person in the room—it’s about using the right strategies to maximize your learning. Success at high school or college is your step-by-step guide to thriving in education, whether you’re aiming for top grades or simply want to get the most out of your studies.

    Packed with practical advice, this book covers everything from attending every class and participating actively to mastering time management and building strong relationships with teachers. Each chapter provides actionable tips to help you stay motivated, organized, and confident in your academic journey.

    Whether you’re struggling to keep up or looking to reach new heights, this book gives you the tools to take control of your education—and your future. Don’t leave success to chance—start building the habits that will set you apart today!

  • The Textbook and the book of 10 Mock Examinations

    If you’re looking for a clear, concise, and affordable IB Psychology textbook, IBDP Psychology – The Textbook is the perfect choice. It features a plain and simple layout, straightforward language, and excellent value compared to big corporate publishers. Available in print and eBook formats, it’s an essential resource for both students and teachers.

    But that’s not all—there’s also a set of TEN mock exams (Papers 1, 2, and 3 for SL and HL), each with complete, high-scoring model answers to help students master exam technique.

    And have you seen the COMPLETE set of PowerPoint presentations? They cover the entire course and they’re fully editable, so you can customize them to suit your own preference.

  • Sleep – the overlooked health treatment

    Sleep – the overlooked health treatment

    As psychology teachers, we’re often at the front and centre of mental health discussions – with students and also with colleagues. We teach our students about the biological, cognitive, and social explanations of disorders, the effectiveness of SSRIs, and the transformative power of CBT. And yet, one of the simplest and most effective interventions remains woefully underemphasized: adequate sleep.

    There is a mountain of credible, published research highlighting just how significant sleep is to emotional regulation. We have compelling evidence showing that poor sleep isn’t just a symptom of anxiety or depression, it is often the primary cause.

    The relationship between sleep and mental health is bidirectional, creating a vicious cycle: insufficient sleep heightens emotional reactivity, disrupts rational thought processes, and increases vulnerability to stress, making individuals more prone to anxiety and depression.

    One night of sleep deprivation leads to a significant spike in anxiety and low mood the following morning. Chronic, ie longer term, sleeplessness makes everyday events feel more negative, reinforcing a bleak outlook on life. Research shows that individuals suffering from insomnia are at twice the risk of developing anxiety or depression compared to those who sleep well.

    The evidence is compelling. Sleep deprivation impairs the prefrontal cortex, the brain’s emotional regulator, weakening its connection to the amygdala, which governs fear and emotional responses. This disruption makes individuals more emotionally volatile, prone to misperceiving neutral events as negative, and more likely to spiral into stress and mood disorders.

    As educators, we must recognize the immense potential of sleep education as a preventative mental health strategy. A CAS project that focuses on sleep awareness could help students (and colleagues) track their sleep, analyze its effects on mood and cognitive function, and share findings with peers.

    Getting sufficient sleep is not about school starting later or school providing quiet spaces for rest. It’s about teaching students, their parents, and colleagues that the simplest treatment (and prevention) strategy relating to the most common mental health issues of anxiety and depression is getting sufficient sleep. In general we all need 8-9 hours of sleep, so we must go to bed more than 8-9 hours before the required wake-up time because we need about half an hour to ‘fall asleep’. We all need to be in bed, light off and phone off around half an hour before the sleep time.

    Ultimately, if there is one piece of mental health advice we can give our students—and even our colleagues—it is this: Prioritize sleep because it is the foundation of emotional resilience, cognitive function, and overall well-being.

    I seldom see anxious cats.

  • IB Psychology Examinations

    Preparing students for the IB Diploma Psychology exam can be a challenge, but IB Diploma Psychology: Ten Mock Examinations by Tom Coster is the essential resource to ensure success. This book provides ten meticulously designed mock exams that mirror the structure, difficulty, and content of the real IB assessments, offering students the most authentic practice experience possible.

    Teachers will appreciate how this resource aligns with the IB Psychology Subject Guide and Teacher Support Material, making it a perfect companion for classroom revision. With realistic time allocations, model answers, and success strategies, students gain valuable insights into exam techniques, structuring high-quality responses, and integrating research evidence effectively.

    By using this book, teachers can provide their students with practical, targeted preparation, helping them approach the exams with confidence. With comprehensive syllabus coverage and expert guidance, this resource is the key to maximizing student achievement in IB Psychology.

  • IBDP Psychology – The Textbook

    Looking for the perfect study companion? The Textbook is designed to make learning easier, clearer, and more affordable. Available in both print and eBook formats, our eBook never expires and can be accessed on your phone, tablet, or laptop—so you can study anytime, anywhere.

    With a straightforward Concepts, Content, and Context layout, The Textbook presents information in a way that’s easy to follow. It includes everything you need: diagrams, chapter summaries, a dedicated section on Internal Assessment, and a full guide to the examinations. No unnecessary complexity—just clear explanations in plain language.

    But The Textbook is more than just a textbook—it’s the centrepiece of a complete collection of teaching and learning resources. This includes Homework Revision Questions, specialised books on the IA and the exams, a Book of Essential Research Studies, and a Vocabulary Book to strengthen key concepts.

    Best of all, The Textbook costs significantly less than those from big publishers, making it an accessible choice for students and schools alike. Whether you’re studying at home or on the go, this is the complete textbook you can rely on.

  • The new DP Psychology course – homework revision questions

    IB Diploma Psychology – Homework revision questions is designed to be the perfect companion to the IB Diploma Psychology course, helping students build strong, well-organized responses while reinforcing key concepts. By integrating structured practice with the course content, it encourages gradual, steady learning—the most effective way to truly understand the new IBDP Psychology syllabus.

    I will be using this book for regular homework tasks, where students write structured responses that can be peer-marked or self-assessed using provided mark schemes. Homework seems to work best when it is regular – supporting every lesson – perhaps even think of it as practice. The homework ensures continuous engagement with the syllabus, while also developing the habit of clear, well-constructed writing and neat presentation—crucial skills for an exam that is still written with pens and paper.

    Research shows that slow and steady learning works best. By routinely summarizing and applying class lessons, students strengthen their understanding over time, rather than cramming at the last minute. The IB exams don’t test rote memorization but rather how well students apply psychological concepts to new contexts. Regular, structured homework ensures they develop this skill naturally, making exam preparation manageable and stress-free.

    By using this workbook throughout the two-year course, students will gradually master the subject, ensuring they are confident, prepared, and capable of tackling any exam question that comes their way.

  • IBDP Psychology: Lesson One

    IBDP Psychology: Lesson One

    I’ve been thinking about my first few lessons for next year’s new IBDP Psychology course. I want to make it immediately relevant and meaningful to the students. What better way to do that than by using psychology itself to explain how they will learn best?

    Neuroplasticity: Why simple repetition works.

    A robust psychology theory is neuroplasticity, the brain’s ability to change and adapt based on experience. This is one of the topics in the biological approach and it ties directly into how students develop their skills and retain knowledge in all of their IBDP classes. Through repetition and rehearsal, neural pathways are strengthened—a process known as myelination. When students rewrite notes, engage in retrieval practice, or explain concepts to others, they are literally strengthening the neural networks to retain information.

    In my first lesson, I’ll show students how scientifically-backed learning strategies—like spaced repetition, active recall, and scaffolding—aren’t just things we suggest as teachers, but are grounded in psychological research. If they understand why these strategies work, they’ll be more likely to use them.

    Causality – the cause of learning

    This elegantly connects to one of psychology’s core concepts: Causality. There is a clear cause-and-effect process at play. If students consistently engage in structured note-taking and revision (cause), they strengthen their neural pathways (effect), leading to improved retention and recall. This lesson will help students recognize that their academic success isn’t just about talent or intelligence—it’s about how they use their brains effectively.

    Starting the course this way accomplishes two things:

    1. It immediately makes the course feel relevant because the students will see that psychology isn’t just about research studies but about their own experiences, habits, and learning processes.
    2. It gives them a toolkit for success. If they embrace evidence-based study strategies from day one, they’re more likely to perform well not just in psychology, but in all their IBDP subjects.

    I want my students to leave their first Psychology lesson not just excited about Psychology, but empowered by it.