Research shows that study breaks help improve productivity, focus, energy and creativity, as well as regenerate the brain, allowing you to get more out of your book work sessions. There are various effective methods to temporarily stop studying, based on personal preference.
Steps
Part 1 of 3: Using Pauses Effectively
Step 1. Plan short breaks to incorporate into your study schedule
Take a 15-minute break every 50-90 minutes to rest and recharge your mind. The brain can only focus for up to 90 minutes before it needs a rest, due to the ultradian rhythm, a natural cycle of concentration that continues throughout the day.
- The results vary from person to person; some are better off with breaks every 50 minutes, while others manage to study for about 90 minutes before experiencing a drop in attention. Experiment with different ranges to find the one that works best for you.
- The length of breaks can also vary a lot from person to person, but usually 15 minutes is a good place to start. Avoid breaks that are shorter than 10 minutes or longer than 25, and consider the distance between breaks when considering how long to stop. For example, a 25-minute stopover may be appropriate if you study for 90 consecutive minutes, while a 10-minute stopover allows you to waste less time if you only study for 50 minutes straight.
Step 2. Stick to your schedule
In the beginning, you may have to experiment to find out how often you need to stop and for how long, but once you have a plan, it's important to stick with it. Study to a point where you can naturally stop and take a break, even if you haven't finished the reading material yet.
- For example, if you are reading a chapter in a textbook, pause once you reach the end of a page or the end of a sub-chapter (if any), instead of reaching the end of the chapter or unit.
- Delaying the break can lead you to work when your brain's ability to concentrate is already reduced, or worse, skipping parts altogether.
Step 3. Time all breaks
This prevents you from losing track of time so that you can go back to studying as planned. For example, put an alarm on your phone when you go outside, or use the kitchen timer if you have a snack.
Likewise, setting an alarm on your phone can also help to remind you when to initiate the interruption. Sound alerts will help you focus, whether it's studying or taking a break
Step 4. Consider studying something else after the break
While it is not mandatory to do this, it may be helpful to change the subject or task after the breaks to stimulate other areas of the brain. Plan your study plan with this in mind, or change the subject when a 15-minute break isn't enough to clear your head about the topic you were discussing.
For example, if you were studying chemistry before a break, you might switch to literature when you resume reading
Part 2 of 3: Doing Healthy Activities During Breaks
Step 1. Exercise in the fresh air
Fresh air helps clear your mind, while exercise promotes circulation and makes you feel more energetic. Go for a short walk, do a set of pushups, jump jacks, or play your favorite sport.
- If you exercise or play a sport, make sure you don't feel too sweaty, tired, or uncomfortable afterwards. Better to do a medium intensity activity instead of a more strenuous one. For example, you could take a couple of shots for a field goal, but you should avoid playing a full game.
- If the weather isn't good or if you prefer not to exercise outdoors for some reason, you can exercise indoors. It can take just a couple of minutes of walking or running in place to get an instant energy boost.
Step 2. Tidy up and clean your study area
Scattered papers, coffee cups, and litter can distract you, preventing you from relaxing and concentrating fully on the study material. Use breaks to take out the trash and remove items you don't need from your desk.
At the same time, remember that this is a break. If cleaning your study area is a long or demanding task (maybe it is something you don't feel like going through), it is better not to do it during a break, rather at the end of the study session or before starting another one. the next day
Step 3. Talk to someone
Conversing with someone (in person or on the phone) helps to break the monotony you feel while studying in silence and distracts you from your duties.
Just make sure you can stop talking when the time is up. Choose a person who is understanding and willing to end the conversation, for example one of your parents or a friend with a similar study program to yours. Briefly explain that you are short on time, set the stopwatch as you always do, and avoid overly heavy speeches that may linger beyond the expected end of the break
Step 4. Snack on healthy foods
Healthy foods, such as nuts, fresh fruits and vegetables, are rich in antioxidants, vitamins and minerals that provide the brain and body with the nutrients they need to regain energy and get back to studying.
- You can eat a handful of nuts or seeds to get some energizing vitamin E, or grab a piece of dark chocolate (which contains antioxidants and a small amount of caffeine). However, as these foods are high in calories and fat, they should not exceed 30g per day.
- Other options include whole-grain crackers, whole-grain bread, chips, avocado, and blueberries.
Step 5. Try meditation and deep breathing
These exercises naturally help you feel calm and relaxed, as well as regenerate your brain so it can absorb other information.
- Once the timer is set, sit in a comfortable and quiet environment, with your eyes closed or fixed on an empty space (such as an unadorned wall). Take deep breaths: inhale for 5 seconds, then hold your breath for another 5 and finally exhale again for 5 seconds. Focus on the sensation you get as your lungs fill with air and release it outside.
- There are also other forms of meditation that you can try. For example, you can experience mantra meditation, in which a short word or sound, such as "om", is repeated to clear your mind and release tension.
Step 6. Read something relaxing
Read a book you like, a magazine, or other content not related to your studies. This helps you shift your brain's focus to another topic, so that you can resume studying later with a new perspective.
As with all other break-out activities, you should make sure you choose material that you can easily drop when your time runs out. This is not the right time to start that captivating and captivating novel you can't wait to read. Instead, try a collection of short stories or flip through a magazine
Step 7. Listen to your favorite music
Research has shown that listening to songs we like stimulates the production of the "feel good substance", dopamine, which can make you feel rewarded after an intense study session.
If you like to dance, you can move and sing while listening to music. In this way you will also do some physical activity which, by stimulating circulation, will give more energy to the mind
Step 8. Take a shower
A shower refreshes and regenerates the body and mind, as well as making you feel calmer and more relaxed. If you are feeling frustrated or tired, a short shower can reset your brain.
Depending on how long your regular "beauty routine" lasts, you may want to reserve this activity for the breaks you take after dinner, so you don't have to worry about going out and showing up with messy hair and wrinkled clothes
Step 9. At school, engage in activities that don't attract attention
When you study at school or in public places, like the library, it's not always easy - or appropriate - to go out for a walk or start dancing, so choose something that doesn't bother others. You could do some stretching, relax your eyes, get up to sharpen a pencil, go to the bathroom or drink. You may want to spend some time sketching, organizing your backpack or study material.
Use common sense when choosing the activity to do during breaks and ask your teacher for advice if you are unsure about something. Obviously, explain to him that you tend to study better when you can take a few breaks, otherwise you risk him not understanding what your intent is
Part 3 of 3: Avoiding Negative Activities During Breaks
Step 1. Avoid junk foods when studying
Foods that don't contain nutrients, like fast-food sandwiches and snacks you find in vending machines, are no doubt convenient, but they can drain your energy. Fried foods and foods with a lot of added sugar are especially harmful. Stick to healthy snacks and meals so that you stay alert and energized.
Also limit your caffeine consumption. This substance often offers a temporary stimulating effect, but can make you feel even more tired after its action is over. Don't drink more than a cup or two of coffee or tea, and recharge your batteries with healthy food, exercise, and short naps
Step 2. Do not take naps longer than 20 minutes
A short rest can help you regain energy, while those over 20 minutes make you feel even more tired, lethargic and lacking in motivation. Always set the alarm before you go to sleep to make sure you don't go over the limit.
For extended study sessions that require more than a break (for example a 4 hour session with 3 breaks), make sure you sleep only once and try to balance the nap with a few minutes of physical activity
Step 3. Avoid digital distractions
Don't spend time on your computer, mobile phone or television during breaks. You may think it's relaxing to check your social media profile, play computer games, and watch TV, but these activities can actually reduce your productivity and make you feel tired. Just do things that don't involve staring at a screen.
Staring at an artificially lit screen can tire your eyes, burdening your brain as well as a result. If you need to socialize during breaks, avoid texting and make a phone call
Step 4. Stop thinking about studying
Regardless of what you decide to do during the break, remember: it's a break! You won't be able to rest and recharge your mind if you continue to be fixated on the material you just finished reading, so make sure your chosen activities are able to distract you.
