Friday, February 28, 2014

TIPS TO STAY FOCUSSED IN STUDIES.

While reading a lesson, a student’s mind tends to wander here and there. This can be easily traced when students devote one or two hours to read a lesson without actually grasping anything. The following tips may prove useful:

  • Develop interest:  You cannot concentrate on studies if you are not interested in what you are reading or what you are being taught by your teacher. If you are stressed with something share it with someone.
  • Be at peace with yourself
  • Don’t become nervousness. It happens when we get ourselves fixed up in set time frame.
  • Plan your study schedule:
  1.   A plan with a specific target to finish a particular topic/lesson but never fix up target which is impractical or highly overambitious.
  2. Try to study three different subjects per day, changing tasks produce a new energy surge.
  3.  Do not engage in sport or tire yourself before you sit either for a test or a study period. You should be relaxed before you engage in the task which requires thinking, concentration etc.
  4. Ensure that you are not hungry, sleepy, tired, thirsty and don’t need to go to the toilet before you sit to study or give a test. This will make sure that there are no unnecessary interruptions.
  •  Eat brain foods before you study or when you take a break during your study. Bananas, dry fruits, chocolates (in moderation) helps the brain to stay awake.
  • Create a congenial study environment in which you are comfortable. Anything that distracts you should disappear from your study area. To concentrate conducive physical environment is needed, e.g. library, home, table chair setting etc.
  • Make some rules for self: It should be clear to your friends, relatives, family members that you are not to be disturbed during study hours.
  • If you experience that while studying your mind is occupied by various thoughts, you can write whatever comes to your mind before you actually sit for study. This will help you to clear your mind of the thoughts and thus increase concentration. You may tear off the page after you have released the thoughts.
  • Make words or sentences: For making a word, take the first letter of each word and make it into a word.

Importance of Physical Activity during exams.



It has been proved over and over again in Research that children  who play sports or who are physically active do better in school. It is advantageous to do regular exercise since it makes  the various organs of the body stronger. It also help improve general circulation, facilitate increased blood flow to the brain, and are instrumental in raising the levels of norepinephrine and endorphins - all of which may reduce stress, improve mood, induce a calming effect,
and perhaps as a result improve achievement.

One should always take a break amidst long hours study and should go for physical activities or exercise in form of sports. However, these breaks should not be too long as they may then affect the tempo of studies. Taking a break and going for physical activities like sports for around 10-30 minutes after every 45-50 minutes of continuous study rejuvenates your body, mind and soul. Studying regularly for more than 50 minutes leads to lower concentration level.

  • Regular exercise makes heart muscles become stronger, digestion becomes efficient and skin also gets a glow since the pores open up.
  • Consider the exercises that enable you to build skill related and health related fitness.
  • Choose exercises that you enjoy so that you can have fun. If exercising is fun, you’ll be more likely to stick with the program for life.
  • If you face any kind of problem in carrying out these activities, consult your health care provider. You can start with :
  •  Walking or cycling 15 minutes a day at least thrice a week.
  •  Swimming or playing any sport once a week.
  •  Going for a jog in the evening for 15 minutes thrice a week.


What stops us from Doing Physical Activity?
  •  Self-efficacy – ‘I don’t need it’.
  • Preference for indoor activities: TV electronic games & computer.
  • Low energy level: ‘Junk food’ slows down desire for physical activity.
  • Low level of Motivation.
  • Time constraints.
  • Emphasis on academics - force to decrease in physical activity                                                                
 Source: Exam Stress from Expression India...

WHAT TO EAT AND WHAT NOT TO EAT DURING EXAMS…..

WHAT TO EAT AND WHAT NOT TO EAT DURING EXAMS…..

Did you know that what you eat and drink can affect your exam performance?
The emphasis of healthy eating habits has been emphasized often by Nutritionist during stressful time. Right  food and drink can energize your system, improve your alertness and sustain you through the long exam hours. The wrong dietary choices can make you feel sluggish, jittery, or burned out.
There exists a strong relationship between nutrient intake and the mental state of a person.
Stress and anxiety leads to inadequate and wrong eating habits which disturbs delicate biochemical balances in the body thus causing micronutrient deficiency. The right foods can help in your levels of concentration, ensure that you sleep more soundly and lower your anxiety level.


WHAT TO EAT AND DRINK?

Ensure you eat: It is important to eat on time breakfast, lunch and dinner:- You need to keep your mental focus on your exam and not on your hunger. Breakfast provides the energy needed through an active morning, skipping breakfast may cause trouble concentrating. · The golden rule for food safety is to keep hot foods hot & cold foods cold.
Eat Light Meals
Snack lightly and have enough sleep
Eat brain friendly/boosting food: One should have a Well balanced diet.
Protein-rich foods which can lead to greater mental alertness.
Foods rich in carbohydrates, proteins, vitamins and minerals should be included in the diet.
Ideally, whole grain cereals such as oatmeal containing soluble fibre and beta-glucan, pulses, nuts, milk and milk products, fresh fruits, green leafy vegetables and fortified health drink like Horlicks should be included in a day’s diet as it helps to improve concentration.
Health beverages may aid you to beat the examination blues. It boosts memory and improves concentration – all of which are associated with good academic performance.
Add roughage to your diet – Dalia, Corn etc will help prevent stomach discomfort and you will feel lighter.
Drink plenty of water, it keeps the brain hydrated. A hydrated brain can remember more than a dehydrated brain.

Avoid unfriendly/brain blocking food:
Students should avoid drinks like tea and coffee which contain caffeine, which according to studies, lessens the process of grasping.
Avoid Fast foods do not supply good nutrition but if taken in moderation won’t ruin a healthful diet, especially when consumed with green salads. Replace French fries with an apple.
 Eating the wrong kind of food can make you sluggish or lead to infections all of which have a direct impact on their performance.
Foods that are high in refined sugar, such as chocolates, desserts, and candies.