During exam season, it’s easy to put physical health aside to focus on getting good grades, especially when time spent on well-being could be used for studying.
But maintaining physical health doesn’t have to come at the expense of academic performance. Small intentional changes can keep the body functioning well, so the brain can do the same.
Prioritising movement
During long study sessions, it can be tempting to stay in the same position for hours on end, especially when your next exam is steadily creeping around the corner, but intentional breaks can actually improve your focus. Incorporating organised five-minute breaks in which you disconnect from the computer and purely focus on dynamic stretches or short walks will overall refresh your focus and keep you active during these sessions.
If time is tight, habit stacking can also help. Incorporating movement into already existing tasks might just be your ideal solution — reviewing flashcards while walking, listening to a recorded lecture while stretching, or using a standing work table can help you avoid staying stagnant. Even five minutes of movement can refresh focus.
Fueling the brain
Snacking on crisps, energy drinks or multiple cups of coffee may be easy and accessible, but proper nutrition plays a significant role in brain function. Eating balanced meals with protein, healthy fats and complex carbohydrates provides sustained energy, preventing the crashes associated with sugary or processed foods.
Skipping meals often backfires. Low blood sugar leads to fatigue, brain fog and difficulty concentrating. Preparing simple, nutritious options in advance, like overnight oats, yoghurt with fruit or a quick omelette, can provide long-lasting energy.
Hydration is equally important. Dehydration can cause headaches, tiredness and reduced cognitive function. Drinking water consistently throughout the day helps — adding a slice of lemon or opting for herbal teas can make it more appealing.
Sleep for non-negotiable recovery
Cutting down on sleep to fit in more revision is a common mistake, but sleep deprivation reduces cognitive function, memory retention and decision-making abilities. Sleep actually helps students learn, memorise, retain, and recall.
Rather than pulling all-nighters, aiming for at least six to eight hours of sleep is essential. Those struggling to unwind should avoid screens before bed, maintain a consistent sleep schedule and create a bedtime routine that signals rest. Even power naps of 20 to 30 minutes can help with alertness if energy levels drop. But don’t overdo it, sleeping too much can also lead to lethargy and grogginess. Ensure that your napping is in 30-minute increments to avoid waking up during REM (the deepest part of your sleep cycle).
Mental health is equally important
People tend to undervalue the importance of mental health, but it can affect more than physical health habits. During exam season, mental health may play a bigger role in absorbing and storing the materials during revision.
City St. George’s, University of London, offers a free time-limited counselling service for students struggling with mental health. The NHS also offers free talking therapy services for those over 18. This can be very beneficial for students who cannot afford private therapy and would prefer guidance from an informed professional.
Talking therapy isn’t always everyone’s favourite — so there are other, less time-consuming, ways to avoid excessive stress and anxiety during exam season.
One way would be journaling. Journaling simply means writing down every thought honestly. It doesn’t have to be perfect or even chronological, the aim is to get the thoughts out of your mind to allow objective observation. People often confuse writing in a diary with journaling. However, journaling isn’t recounting your day, but rather writing down your feelings as they come up in the moment.
Dedicating 10 minutes a day to journaling can be a powerful method to relieve the stress accumulated while studying.
Creating a sustainable routine
Consistency is more important than intensity. Rather than setting unrealistic goals, integrating small, manageable habits into your daily routine can make a significant difference. Standing up and stretching while reviewing notes, keeping a water bottle nearby, choosing meals that provide lasting energy and prioritising sleep — all contribute to better performance.
The body and brain work together, taking care of one supports the other. Time spent on physical well-being is not lost from studying; it is an investment in performing at your best.
Exams are temporary, but health is long-term. Balancing both ensures not just survival through exam season, but the ability to thrive.