A teen’s guide through board exams

Prep playbookSamantha Vaz psychologist and school counsellorEducational counsellors say a structured study schedule balanced nutrition proper sleep and regular breaks are essential to avoid mentalfatigue Here are some essentials to keep in mindDos Plan with SMART goals Set specific measurable achievable relevant and timebound goals Organise your revision with a detailed study schedule to avoid lastminute stress Seek help If yoursquore struggling with challenging topics contact teachers peers or tutors Remember asking for support is a strength not a weakness Take regular breaks Incorporate techniques like the Pomodoro method study for 25 minutes then take a fiveminute break to maintain focus and prevent burnout Prioritise sleep Aim for seven to nine hours of quality sleep each night A wellrested mind is crucial for memory retention and effective learning Stay organised Keep your notes tidy and your study area clutterfree Organised materials save time and reduce unnecessary stress during revisionDonrsquots Donrsquot procrastinate Avoid the temptation to delay your study sessions Procrastination can lead to cramming which is less effective and heightens anxiety Avoid cramming the night before Rushing through vast amounts of information at the last minute can lead to mental fatigue and reduced retention Donrsquot overload Focus on core topics rather than trying to cover everything Overloading can result in confusion and increased stress Resist excessive distractions Limit time on social media and other diversions Staying focused is essential for productive revision Donrsquot neglect your health Skipping meals or sacrificing sleep for extra study time is counterproductive Your physical wellbeing directly impacts your cognitive performanceKeep calm under pressureFiona Monteiro counsellorWhile the dos and donrsquots and the final score are essential it is also important for students to value their mental health in addition to their educational advancement Practice mindfulness and meditation Regular mindfulness exercises and deep breathing techniques can help manage examrelated stress Simple meditation sessions mdash even just a few minutes mdash can make a big difference Adopt a reward system Implement a quirky yet effective reward system after a productive study session treat yourself to something you enjoy mdash a favourite snack a short walk or a bit of leisure time This reinforces positive behaviour and keeps motivation high Visualise success Spend a few moments each day picturing yourself achieving your goals Positive visualisation can boost confidence and reduce anxiety Stay connected Share your worries with friends or family Sometimes talking through your concerns can provide clarity and reassurance Keep a calm environment A tidy distractionfree area with scents and colours that keep you calm can enhance your concentration and reduce stress Use affirmations Replace negative selftalk with positive affirmations Remind yourself that every effort you make is a step towards successMeditation is an effective way to reduce examrelated anxietyStudy soundtracksSahitya Rajagopal music and sound therapistListening to your preferred music is a proven way to alleviate stress Research shows that when students choose the music they enjoy it significantly contributes to a calmer state of mind Make it a routine During exam season set aside time not only for revision but also for listening to or even creating music if possible This practice can offer essential support during stressful periods Enhancing focus For improved concentration while studying try incorporating classical music mdash be it Indian or Western mdash or ambient electronic tunes into your study sessions Even the soothing sound of a tanpura in the background can help establish a conducive sonic environment Personalisation is key Music preferences are highly individual Both students and parents need to explore and identify the type of music that best aids concentration and reduces anxiety Consistency matters The secret is to keep listening consistently allowing music to become a beneficial part of your exam preparation routineMusic can be an effective stressbuster Representation picsEat rightSneha Salian dieticianNo study session is complete without feeling bouts of hunger or a loss of appetite altogether However maintaining your physical health during this trying and testing time is very important for youth todayMakhana is a protienrich snack Natural rhythm Tailor your study routine to your bodyrsquos natural clock Early risers can kickstart their day with a nutritious breakfast while night owls should opt for light proteinrich snacks during late study sessions For early risers Begin your day with wholesome options like oatmeal a fruitandnut mix boiled eggs or an egg sandwich These choices offer sustained energy ensuring you stay focussed throughout the morning Latenight choices When studying at night avoid caffeine and heavy meals Instead reach for proteinpacked snacks such as roasted chana makhana sprouts or yoghurt with berries to maintain concentration without disturbing your sleep Homemade meals During intense study periods steer clear of processed or packaged foods Fresh homecooked meals are easier on digestion and support overall wellbeing helping to keep your mind sharp Incorporate physical activity Adding some form of exercise into your daily routine can enhance brain function and focus