Exam season can feel extremely overwhelming – with constant revision, mock exams, and the pressure of having to do your best. While studying is important, your mental wellbeing is just as crucial. In fact, according to science, looking after your mind can actually improve your focus, memory, and performance. Here are some practical tips to help you stay balanced during exams.
1. Allow yourself to have some fun
Revision is important, but so is giving your brain time to rest. Allowing yourself small rewards — like watching an episode of your favourite show, playing a game, or calling your friends — can actually make your study time more effective.
This works because of a concept in psychology called the “reward system”. When you give yourself something enjoyable after a period of hard work, your brain releases dopamine, which increases motivation as knowing you’ll get to relax after revising can make it easier to start and stick with your study session.
2. Prioritise Sleep
Although late night revision sessions may feel productive, a lack of sleep can harm your memory and your cognitive learning process. You should aim for around 7-9 hours of sleep per night. Here is a very informative TED-Ed video going into more depth on this:
3. Move your body
It can be very tempting to stay sitting in your chair all day when you’re revising, but that actually drains your energy and focus. Exercise isn’t just good for physical health — it also releases endorphins, the brain’s “feel-good” chemicals that boost your mood and reduce stress.
You don’t have to do a full workout everyday, something as simple as going outside for a 10 minute walk, stretching between study sessions, or dancing to your favourite song can refresh your brain and make it easier to focus when you sit back down to revise.
4. Eat well
Balanced meals with whole foods, fruits, and vegetables keep your energy levels steady. Stay hydrated and avoid relying only on caffeine or sugary snacks — they can lead to energy crashes.
These food have been scientifically proven to boost brain power:
- Nuts – omega 3 & 6 fatty acids; balance serotonin levels, boost mood
- Berries – high levels of antioxidants; boost brain function
- Seeds – omega-3 & 6 fatty acids, Vitamins A and E
- Avocados – healthy fats that boosts concentration
- Tomatoes – antioxidants that boost brain power
- Bananas – vitamin B6, potassium and folic acid
- Green Tea – boosts dopamine levels
- Dark Chocolate – antioxidants and flavonoids, stimulate blood flow to brain
5. Don’t stress
Last but not least, remember that your grades do not define who you are. As long as you’ve tried your best, you have achieved something to be proud of. Exams measure what you can recall on one day under pressure, not your intelligence, creativity, kindness, or potential. Your worth is so much bigger than a number or a letter on a results slip.
