Finals are coming up, and it could feel like everything is happening at once even though you’ve been expecting it. There’s revision to do, exams to sit, and on top of that, big questions about what comes next. University? An apprenticeship? A job? As well as doing all the life admin that comes with entering adulthood, it’s a lot to carry.
The good news is you aren’t on your own and looking after yourself and doing well in your exams aren’t in competition with each other. In fact, they go hand in hand. Here are some practical ways to keep your body, mind and study routine on track over the coming weeks.
Sleep is not optional
It’s tempting to think that an extra hour of revision at midnight is worth more than an extra hour of sleep. It usually isn’t. Your brain needs sleep to store the information you’ve been cramming in. Without it, revision doesn’t stick as well, and you’ll find it harder to concentrate the next day.
Try to get between 8 and 10 hours a night if you can. Set a rough bedtime and stick to it, even during exam week. It might be a good idea to turn off your phone or leave it another room too, avoid being disturbed and the temptation to scroll for hours. If your mind is racing with worry, write down what’s bothering you before bed, getting it out of your head and onto paper can help you switch off and you’ll have a reminder to sort it out the next day.
Fuel matters, so eat well
Food is fuel, and your brain uses a lot of it. Skipping meals is always a bad idea, no matter how stressed you are. Surviving on sugary snacks might give you a quick burst of energy, but it won’t last. You’ll probably crash an hour later, right in the middle of your study session and be left feeling sluggish and low on energy the next day.
Try to eat regular meals and include protein (lean meat, fish, dairy, tofu, tempeh, lentils, and chickpeas are all great sources), wholegrains like whole oats, quinoa, brown rice and event pop corn are good options, and a mix of different fruit and vegetables. For example you could choose porridge, eggs, or wholegrain toast in the morning. Nuts, fruit, or yoghurt as a snack instead of biscuits. Wraps, salads, and pasta dishes could be great lunch options to try instead of going for deep fried options. Remember to drink plenty of water throughout the day too, since even mild dehydration can make it harder to concentrate and make you feel exhausted.
Move your body
Sitting at a desk for hours on end does nothing for your energy levels or your frame of mind. Taking just a short walk, a quick run, or ten minutes of stretching or doing some weights could clear your head and help you focus better afterwards. Exercise doesn’t need to be a whole workout though (or a way to procrastinate). Getting up between study blocks and moving around the house counts too, if you add in some music and busting some moves could be really great for your energy levels and your mood.
Build a study routine that actually works
Good study habits matter more than the number of hours you put in, and it’s never to late to get started. Some tips that could help:
- Break your revision into short blocks with proper breaks in between, rather than one long slog.
- Test yourself with practice questions instead of just re-reading notes. It’s a much better way to check what you actually know and find out what you might need to work on.
- Study one subject at a time rather than jumping between several. It’s easier for your brain to focus.
- Keep a simple to-do list each day so you know what you’re aiming to cover and can tick things off as you go.
If something isn’t working for you, change it. There’s no single “correct” way to study. What works for your sibling or your friend might not work for you, and that’s fine.
Make space for downtime
Rest isn’t a reward you earn after all the work is done, it should be part of doing the work well. Schedule proper breaks, not just five minutes scrolling your phone, but time away from intensive learning altogether. See a friend, watch something you enjoy, read for fun, do some cooking, or just sit outside for a bit. Your brain needs the recovery time as much as it needs the study time.
Ask for help if you need it
If exam pressure is starting to feel like too much, that’s not something to push through alone. Talk to a teacher, a parent, a school counsellor, or anyone else you trust. Asking for help isn’t a sign that you’re failing to cope. It’s a sign that you know how to look after yourself, which is life skill that could serve you well in the years ahead.
The same goes for decisions about life after school, you don’t have to have it all figured out right now. Careers advisors and teachers are there to help you weigh up your options, whether that’s university, an apprenticeship, a gap year, or straight into work. And parents, carers, friends and lots of professionals are there to help answer any questions or direct you for everything else.
You are important
Exams matter, but so do you. Looking after your sleep, food, movement and study habits will help you get through finals in better shape, both for the exams themselves and for whatever comes next. For more tips on looking after your wellbeing, check out our Health & Wellbeing section or for study tips head over to the page or download the guide.
