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Top strategies to Improve Focus & boost Mood
Top strategies to Improve Focus & boost Mood
Single-task Like a Pro
Focus on one task at a time—ditch the tabs, put your phone away, and log out of distractions. Multitasking splits your attention and effects both short- and long-term memory.Space It Out
Study in shorter, spaced-out sessions rather than cramming. The brain retains information better when learning is spread over time—this is called spaced repetition.Mix Up Your Learning Styles
Use visual, auditory, and kinesthetic methods together (VAK)—like drawing mind maps, recording summaries, or walking while reviewing notes. Just make sure each tool supports your learning instead of distracting you.Chunk It Up
Break big concepts into smaller pieces or “chunks.” Use mnemonics, acronyms, or even make a fun story to help move facts into long-term memory.Move Your Body, Sharpen Your Mind
Even 10 minutes of physical activity—like a brisk walk or light stretching—can boost focus and memory. Movement gets blood flowing to your brain and clears mental fog.Power Down with Sleep
Aim for 7–9 hours of quality sleep. While you sleep, your brain organises and stores what you’ve learned—so that late-night doom scroll might actually cost you.Practice Mindfulness or Meditation
Even a few minutes of daily meditation can quiet mental clutter and improve concentration. Apps like Headspace, Insight Timer, or Smiling Mind are great starting points.Hydrate & Fuel Wisely
Drink plenty of water and eat brain-friendly foods (think nuts, berries, leafy greens). Staying hydrated and well-nourished improves cognitive function and alertness.Use the Pomodoro Technique
Study in focused 25-minute blocks with 5-minute breaks in between. This method helps avoid burnout and keeps your brain fresh.Set Clear, Achievable Goals
Break your study or work sessions into clear goals. A focused brain needs direction—knowing exactly what you're trying to achieve improves efficiency and motivation.
Managing Study Burnout
Managing Study Burnout
Understanding Burnout and the Importance of Self-Compassion
Burnout happens when emotional, physical, and mental exhaustion reaches a level that disrupts your ability to function effectively. It's often the result of ongoing, intense stress over a long period. While everyone experiences stress differently, we each have our own ways of coping—and sometimes those coping mechanisms can reveal that our stress levels have become unmanageable or unhealthy.
Common signs of burnout include persistent fatigue (even after adequate rest), emotional detachment, irritability, difficulty concentrating—even on things you usually enjoy—careless mistakes, and an ongoing struggle to meet deadlines or stay engaged.
Practicing self-compassion is essential in managing burnout. It means giving yourself permission to pause, recognising your personal limits, and setting realistic expectations. This approach not only supports your wellbeing but helps ensure your efforts remain purposeful and sustainable over time.
If you start to notice signs of burnout—feeling emotionally drained, unmotivated, or overwhelmed—it’s a signal to step back and recharge. As the Dalai Lama wisely said:
“If you feel burnout setting in, if you feel demoralised and exhausted, it is best, for the sake of everyone, to withdraw and restore yourself. The point is to have a long-term perspective.”
Workshops:
BiteBack is a free online program designed by the Black Dog Institute to help you manage burnout and stay balanced.
Coping with Stress – This 4-lesson course is based on Cognitive Behavioural Therapy techniques which are clinically proven to reduce stress and anxiety.
Mindspot – This resource offers heaps of free programs on topics such as Wellbeing; Mood; OCD; PTSD; Indigenous Wellbeing; and Chronic Pain.
Online Resources:
The Centre for Clinical Interventions have some modules and resources for developing ways to manage stress. You can do a few modules on a particular area such as stress, or look into particular techniques like building self-compassion and reducing physical tension.
Apps:
Smiling Mind – Free guided mindfulness activities that you can do no matter where you are via your phone or device.
Calm – Some options for calming yourself to reduce stress, improve sleep and engage in mindful movement are a part of this beautifully designed app.
Headspace – This app offers a introduction to mindfulness meditation to allow you to tune into your thoughts more effectively to manage stress.
Breathe2Relax – Guided practice to help you slow down your breathing and keep your fight or flight response in check!
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