Balance study with extracurricular activities and rest. Overworking can lead to burnout.
Remember the importance of sleep, nutrition, and exercise, as these significantly impact cognitive function.
Sleep is essential for cognitive function, memory consolidation, and overall well-being. Adolescents need around 8-10 hours of sleep per night.
Best Practice:
Establish a Routine: Go to bed and wake up at the same time each day, even on weekends.
Avoid Stimulants: Limit caffeine intake, especially in the afternoon and evening.
Screen-Free Time: Avoid screens (phones, computers, TVs) at least an hour before bed to improve sleep quality.
Example:
If you have an exam at 9 AM, plan to wake up by 7 AM, which means you should aim to be asleep by 11 PM to get 8 hours of sleep. Create a wind-down routine with reading or light stretching before bed.
YouTube video - Teen Sleep - Getting a Good Night's Sleep - 3:42
Article - Sleep Hygiene for Young People - Starship
A well-balanced diet is crucial for maintaining energy levels, focus, and overall health.
Best Practice:
Eat Regularly: Don’t skip meals, especially breakfast, which provides the energy you need to start the day.
Healthy Snacks: Choose snacks like nuts, fruit, or yoghurt instead of sugary or processed foods.
Stay Hydrated: Drink water throughout the day. Dehydration can affect concentration and cognitive function.
Example:
Before a big study session or exam, eat a balanced meal with complex carbs (like whole-grain bread), protein (like eggs or beans), and healthy fats (like avocado).
Regular physical activity can boost cognitive function, improve mood, and reduce stress.
Best Practice:
Daily Activity: Aim for at least 30 minutes of moderate exercise each day, whether it’s a brisk walk, a run, or a sport.
Study Breaks: Incorporate short physical activities, like stretching or a quick walk, during study breaks to refresh your mind.
Example:
After school, go for a 30-minute walk or bike ride before starting your homework. Use study breaks to do quick stretches or a set of jumping jacks.
High school can be stressful, but practising mindfulness can help manage anxiety and improve focus.
Best Practice:
Mindfulness Techniques: Practice deep breathing exercises, meditation, or mindfulness apps like Headspace to reduce stress.
Regular Breaks: Take regular breaks during study sessions to avoid burnout and maintain mental well-being.
Example:
Before an exam, take a few minutes to practice deep breathing or a short meditation. During study sessions, take a 5-minute break every hour to stretch and clear your mind.
Maintaining healthy social connections can provide emotional support and improve overall well-being.
Best Practice:
Study Groups: Join or form study groups to collaborate and learn from peers.
Balance Social Life: While studying is important, don’t neglect time with friends and family. Healthy social interactions are crucial for mental health.
Example:
Organise a weekly study group with classmates to review material and prepare for exams together. Set aside time on the weekend to relax and socialise with friends or family.
Effective time management helps you balance study, rest, and other activities, reducing stress and improving productivity.
Best Practice:
Use a Planner: Write down your assignments, deadlines, and study sessions. Break tasks into smaller steps and allocate time slots for each.
Prioritise Tasks: Identify the most important or urgent tasks and tackle them first.
Avoid Procrastination: Use techniques like the Pomodoro Technique (study for 25 minutes, then take a 5-minute break) to stay focused.
Example:
At the start of the week, list all your assignments and tests. Allocate specific times each day for studying different subjects, and set small, achievable goals for each session.
Regular study sessions are more effective than cramming. Create a study schedule and stick to it.
Not all strategies work for every student. Experiment with different techniques to find what works best.
Group study can be beneficial, especially when using techniques like elaborative interrogation or active recall.
Make use of available resources, such as online platforms, school libraries, and teacher feedback.
A well-organised, distraction-free study environment can significantly enhance focus and productivity.
Best Practice:
Clean and Organised: Keep your study area tidy, with all necessary materials within reach.
Good Lighting: Ensure your study space is well-lit, preferably with natural light, to reduce eye strain.
Ergonomic Setup: Use a comfortable chair and desk that promote good posture. Avoid studying on your bed, as it can reduce focus and affect sleep.
Example:
Set up your desk near a window for natural light. Use a desk organiser for your stationery and books. Keep a small plant on your desk to create a calming atmosphere.
Social media and other digital distractions can significantly reduce study efficiency.
Best Practice:
Set Limits: Use apps like Forest or StayFocusd to limit time spent on social media during study sessions.
Phone-Free Study: Keep your phone in another room or use “Do Not Disturb” mode while studying.
Scheduled Breaks: Allow yourself short breaks to check your phone or social media, but only after completing a study task.
Example:
Before starting a study session, set your phone to "Do Not Disturb" mode. Use a timer to study for 25 minutes, then take a 5-minute break where you can check your phone or stretch.