The essential exam hacks for parents & students

The annual pops of purple from blossoming Jacaranda trees are once again brining to life the picturesque streets of Adelaide. While it is a beautiful sight to behold to all who have completed their schooling, to our students it stirs up ‘purple panic’ – for exam season is upon us. 

Students across the globe have faced extraordinary challenges the past two years as they navigated study in the midst of a pandemic and had to overcome trials unlike anything we have experienced. They have demonstrated remarkable resilience and have matured under enormous pressures. The end of the year is in sight, a well-deserved break is upon the horizon for them but they must first leap over the hurdle of exams. Typically the very mention of the word ‘exam’ is enough to send stomachs into knots and keep one up at night. It can be agreed that after all they have endured the last thing our young adults need in their lives is more panic, trauma and stress.

Here are some hacks to help you and your teen get through the next few weeks calmly;

Environment matters.

Our living environment directly impacts our brain plasticity, this means that the way our brain is stimulated helps to grow and build new neuron connections. Creating an enriched environment has a direct impact on improving performance and enhancing memory function and information retention.

The hippocampus region of the brain is where emotion and mood regulation takes place, as well as memory and learning, so you can see how vital it is that this particular area is able to thrive.

PARENTS: How can you help create a successful learning environment for your child?

• Set the tone of the home.
  Gather the family or discuss it over dinner, remind them of the dates where your child will be studying and taking exams. Gently suggest that over this time it is important for the atmosphere of the home to remain calm and full of encouragement. Get creative with how this could take place, for example; each morning during breakfast each family member could say a positive and encouraging thing toward the studious teen.

• Know their love language and how they best feel supported.
  Emotional wellbeing has a direct correlation to all other areas and can help your children thrive. There are quizzes and resources available online to determine their specific love language.

• Stock the fridge and pantry with nutritious brain fuelling foods. Having quick access to healthy choices eliminates stress eating or over indulging in high sugar, low nutrient foods. Think boiled eggs, cut up fruits and berries, nut mixes, dark chocolates, omega rich fishy dinners etc.

• Try avoiding refined sugar options, fried foods and too much caffeine.
  Mark out your calendar with their specific exam dates and times. Help them be prepared and organised in the lead up to and day of the exam. Have clear, unmarked water bottles ready to go for them and zip lock backs with lollies or dried fruit (if permitted by school) to snack on during the exam.

STUDENTS: How can you set up a successful learning environment at home?

• Have a dedicated learning space.
  Do not, do not, do not study on your bed or in the same clothes you slept in. Not only does it make your back and neck sore but also your brain associates your bed and pyjamas with sleep. Let your brain associate a specific place with study to do it well and associate your bed with a place of great quality sleep.

• Make your bed first thing in the morning.
  There is significant evidence that shows making your bed straight away when you get up has great mental health benefits and increases your productivity throughout the day.

• Declutter and keep your space clean.
  Set up your desk neatly, only have on it what you need and put everything else away. The less visual clutter around you the better your brain will stay on task.

• Make sure your space is full of light.
  Create a calm, comfortable space. Turn on a lamp, light a candle, put on some white noise in your headphones and have plenty of water and snacks on hand. Be mindful before you begin study, take a moment to pause and set positive intentions for the day, and resist every stressful thought – give it no permission to enter your space.

• Study in intervals and get rid of distractions.
  The human brain cannot focus on a single task for hours at a time. Taking strategic breaks can increase the quality of your work. The Pomodoro Method has been applauded for its simplicity yet effectiveness.

- Set a timer (or download an app) for 25 minutes.

- Focus on one area of study for those 25 minutes.

- After that time is up, take a 5 minute break (grab a snack, some tea, stretch, anything away from your study space).

- After 4 intervals of 25 minutes, take a 15 – minute break.

- Eliminate all distractions. Put your phone in another room if you must and turn off all notifications on your laptop.

- A great app to download onto your laptop is ‘self-control’. It allows you to add any website (eg Facebook, Youtube etc) onto the ‘blacklist’ and lock yourself out of those distractions for a how ever long you set the timer for.

Routine

Create a set routine that is done each day in the lead up to and day of the exam. This keeps your mind focused and disciplined.

A daily routine for example:

7am: Wake up & make bed

7:15am: Have a healthy breakfast

7:30am: Get dressed and set up study space

8am: Put phone away and plot out study focus of the day

8:15am: Set timer and begin study.

11am: Study break (stretch, go outside, grab some food)

11:30am: Back to study

1:00pm: Lunch break (go outside, hydrate and refuel)

1:30pm: Back to study

3:00pm:  Exercise (Go for a walk/ run/ gym)

4:00pm: Study

7:00pm: Dinner

7:30pm: Study / Review the days notes

9:00pm: Clean up space ready for tomorrow

9:15pm: Shower and unwind (stretch, put on soft instrumental to sleep, phone away)

9:30pm: Sleep

The Power of Words.

Speak positive things over yourself and don’t give your ears to negative, panic filled conversation in the lead up to or day of the exam. Eg: I am smart, I am capable, I have studied well, I know this, and I can do anything.

Remain mindful of peace and calm.

Caffeine might be what energises you but ultimately it is linked to increasing anxiousness. As your heart rate is elevated from caffeine, your thoughts begin to race.

Choose a green juice or herbal tea instead of coffee on the day of your exam.

Slow down your breathing to slow your heart rate and thoughts.

Get to your exam half an hour earlier than you need to be there. Play the white noise you studied with and be conscious of your breathing.. Breathe in for 6 counts, hold your breath for 4 counts and exhale for 10 counts. Repeat as needed.

Good luck to both parents and students, you will do GREAT!

Go out and celebrate when this is all over and be proud of your hard work.

All the essentials, taken care of.

Send us a personal email at concierge@quintillion.com.au to get started.