Help your brain study better

Written by Jeremy Schumacher, Mental Wellness Coach

I can't recall the last final I took in my undergrad, but I do remember handing it in, high-fiving the professor and declaring loudly that "I just finished college!" I queued up "School's Out" by Alice Cooper on my iPod classic and headed back to my shoddy college house to pack up all my belongings. It was like a scene out of a movie and I felt amazing. Unfortunately, school wasn't out for long as I had grad school and even more school after that. But those feelings of relief and satisfaction at being done with school, even if only for a summer, are hard to beat. All the hard work, the time spent reading textbooks, the study groups, the stressful group projects, all paid off when the weight is lifted from your shoulders and you're done. That's the goal, but we're not there yet. The finish line is in sight, let's make sure to finish strong! Here are some helpful tips/reminders to help you cross that finish line.

Let's start with the most obvious and what most people struggle with: TAKE BREAKS! Those of you who have had classes that go over three hours know your brain doesn't retain information that well for that long of a time. Taking breaks allows your brain to focus on something else for a while, and then refocus and actually retain more information. As you stick with a task for long periods of time, your efficiency goes down. The goal with breaks is to use your time constructively before your efficiency falls off a cliff. Take a break to rejuvenate your mind and your body and then come back to studying at high efficiency. The end result is much more time where your brain is able to actually retain the information; even if you spend less time studying. It is the quality of studying that counts.

End of list. Roll snare drum. Curtains. 

I'm joking, but in all seriousness, taking breaks is the single most important tip I can give. I can't stress it enough. Schedule and actually take breaks. Okay, let's assume that your brain is telling you not to take breaks, or that the science behind taking breaks just doesn't apply to you, or that you've tried that and it isn't for you. Good news, I have some helpful tips on how to make your breaks work for you:

MOVE: Movement is key in getting your brain out of a rut and back into high efficiency. Going for a walk, doing some active stretching/yoga, or doing a full-on workout are great ways to increase blood flow and get your brain firing on all cylinders. You can even knock out some other tasks that require movement (run an errand, fold laundry, tidy up) to stack a sense of accomplishment with your movement. Changing your physical space also helps to keep your brain feeling stimulated and active, so moving outside or going to a few different parts of the house can be incredibly helpful in keeping your brain engaged.

CONNECT: Have a human interaction. Reading notes or textbooks is a very individual activity, and having a conversation requires our brain to fire in a lot of different ways. The more our brain is firing, the more engaged it stays and the more efficient it will be when you return to studying. Some of you super students are thinking you're very clever by saying I do connect when I study, I talk to my study group all the time! Awesome. Studying with others is super helpful, but that doesn't count as taking a break. Your brain needs new and novel interactions to feel refreshed, so talking to others outside your class about something other than school is crucial to get a true brain break. Talk about shows, funny memes, the weather, basically anything other than school. Reaching out while in quarantine is also really helpful for your overall mental health, so a double boost for your efficiency.

CREATE: If you haven't caught on yet, we want to engage parts of your brain that you aren't using while studying. Studying is all about reviewing and remembering, so tapping into your creative side is helpful in keeping your brain from powering down. Engaging in a creative outlet like drawing or playing an instrument is great, but if you don't have those talents, even cooking a meal or reorganizing your closet work to help your brain feel refreshed. Trying a new hobby or filling in a coloring book can also help your brain get the break it craves.

All these things work best if you schedule some time for them, rather than hoping you magically find time for it. You will get the time back by being more efficient, so trust the process and include regular breaks when you plan your day/week. Know yourself, generally, your efficiency drops somewhere between 90 minutes and three hours (no, you're not good at studying for more than three hours, don't listen to that nonsense) and a good break will likely be between 10 and 40 minutes. Try to find a groove with it that helps you feel alert and active in your studying.

Avoid sleep as a break (outside of your normal, nightly sleep pattern). Naps are under 40 minutes are best used sparingly. If you are feeling tired or exhausted, it means you need to better regulate your exercise and nightly sleep, not take a nap. Naps of more than 40 minutes tend to mess up your sleep cycle and ultimately do more harm than good. If you are disciplined, taking a Netflix/YouTube/Social media break can be helpful, but there are probably better activities than staring at a screen. Those things can be a break, not every break.

Pay attention to your sleep and eating, as how you fuel your body and allow it to rest will have a big impact on your overall efficiency. Also, have some grace for yourself, it's been a weird semester and your body/brain might not feel like it usually does at this point in the year. Try to focus on what will be helpful rather than getting bogged down on what feels off or different. Lastly, make sure to use your support system. Friends, family, teammates, and *gasp* even your professors want to see you succeed. Having regular check-ins with those who care about you will help you feel focused and motivated. Finish strong, you almost made it through another semester and get to feel the awesomeness of handing in your last exam!