<h2>Prep playbook</h2>
<img title="Samantha Vaz, psychologist and school counsellor" src="http://images.mid-day.com/images/images/2025/feb/A-teens-guide-b_e.jpg" alt="Samantha Vaz, psychologist and school counsellor" width="1280" height="720" />
Samantha Vaz, psychologist and school counsellor Educational counsellors say a structured study schedule, balanced <a href="https://www.mid-day.com/lifestyle/health-and-fitness/article/national-nutrition-week-uncover-the-hidden-power-of-nutrition-on-womens-health-an-expert-guide-23385027" target="_blank" rel="none noopener">nutrition</a>, proper sleep, and regular breaks are essential to avoid mental&nbsp; fatigue. Here are some essentials to keep in mind.&nbsp;
Dos . Plan with SMART goals: Set specific, measurable, achievable, relevant, and time-bound goals. Organise your revision with a detailed study schedule to avoid last-minute <a href="https://www.mid-day.com/lifestyle/health-and-fitness/article/beat-the-stress-experts-share-ways-to-regulate-the-stress-hormone-cortisol-23362321" target="_blank" rel="none noopener">stress</a>. . Seek help: If you&rsquo;re 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 five-minute break) to maintain focus and prevent burnout. . Prioritise sleep: Aim for seven to nine hours of quality sleep each night. A well-rested mind is crucial for memory retention and effective learning. . Stay organised: Keep your notes tidy and your study area clutter-free. Organised materials save time and reduce unnecessary stress during revision.
Don&rsquo;ts . Don&rsquo;t 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. . Don&rsquo;t 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. . Don&rsquo;t neglect your health: Skipping meals or sacrificing sleep for extra study time is counterproductive. Your physical well-being directly impacts your cognitive performance.
<h2>Keep calm under pressure</h2>
<img title="Fiona Monteiro, counsellor" src="http://images.mid-day.com/images/images/2025/feb/A-teens-guide-d_e.jpg" alt="Fiona Monteiro, counsellor" width="1280" height="720" />
Fiona Monteiro, counsellor While the dos and don&rsquo;ts, and the final score are essential, it is also important for students to value their mental health in addition to their educational advancement. &nbsp;
. Practice mindfulness and meditation: Regular mindfulness exercises and deep breathing techniques can help manage exam-related 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, distraction-free area with scents and colours that keep you calm can enhance your concentration and reduce stress. . Use affirmations: Replace negative self-talk with positive affirmations. Remind yourself that every effort you make is a step towards success.
<img title="Meditation is an effective way to reduce exam-related anxiety" src="http://images.mid-day.com/images/images/2025/feb/A-teens-guide-e_e.jpg" alt="Meditation is an effective way to reduce exam-related anxiety" width="1280" height="720" />Meditation is an effective way to reduce exam-related anxiety
<h2>Study soundtracks</h2>
<img title="Sahitya Rajagopal, music and sound therapist" src="http://images.mid-day.com/images/images/2025/feb/A-teens-guide-f_e.jpg" alt="Sahitya Rajagopal, music and sound therapist" width="1280" height="720" />
Sahitya Rajagopal, music and sound therapist Listening 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 <a href="https://www.mid-day.com/mumbai-guide/things-to-do/article/pass-the-stress-test-23356132" target="_blank" rel="none noopener">exam season</a>, 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 routine.
<img title="Music can be an effective &nbsp;stressbuster. Representation pics" src="http://images.mid-day.com/images/images/2025/feb/A-teens-guide-c_e.jpg" alt="Music can be an effective &nbsp;stressbuster. Representation pics" width="1280" height="720" />Music can be an effective &nbsp;stressbuster. Representation pics
<h2>Eat right</h2>
<img title="Sneha Salian, dietician" src="http://images.mid-day.com/images/images/2025/feb/A-teens-guide-g_e.jpg" alt="Sneha Salian, dietician" width="1280" height="720" />
Sneha Salian, dietician No 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 today.&nbsp;
<img title="Makhana is a protien-rich snack " src="http://images.mid-day.com/images/images/2025/feb/A-teens-guide-h_e.jpg" alt="Makhana is a protien-rich snack " width="1280" height="720" />Makhana is a protien-rich snack&nbsp;
. Natural rhythm: Tailor your study routine to your body&rsquo;s natural clock. Early risers can kick-start their day with a nutritious breakfast, while night owls should opt for light, protein-rich snacks during late study sessions. . For early risers: Begin your day with wholesome options like oatmeal, a fruit-and-nut mix, boiled eggs, or an egg sandwich. These choices offer sustained energy, ensuring you stay focussed throughout the morning. . Late-night choices: When studying at night, avoid caffeine and heavy meals. Instead, reach for protein-packed 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 <a href="https://www.mid-day.com/lifestyle/health-and-fitness/article/rising-consumption-of-processed-packaged-food-in-india-to-affect-health-outcomes-23388818" target="_blank" rel="none noopener">packaged foods</a>. Fresh, home-cooked meals are easier on digestion and support overall well-being, helping to keep your mind sharp. . Incorporate physical activity: Adding some form of exercise into your daily routine can enhance brain function and focus.&nbsp;
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As exam season nears, maintaining balance and staying well-prepared is essential. We’ve curated tips from experts to help students approach this phase with confidence

A teen’s guide through board exams

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