Performing your best in academics is similar to performing your best in physical activities and sports. We all know the importance of preparing the body with exercise and practice for optimal sports performance and the same importance on preparation is true for the brain and academic performance. When it comes to test time, similar to game time in sports, you want your brain to be at its peak performance. The following are some considerations for a holistic approach to optimal brain performance with academics.

Rest well

The brain needs adequate sleep to incorporate information into understanding. Most people require seven to eight hours sleep per night. If you are forced into late night studying and are getting less than ideal sleep, then consider taking a “power” nap. The National Science Foundation reports that a 20 to 30 minute nap can help to improve mood, alertness and performance.

The National Sleep Foundation reports that dozing off for 20 to 30 minutes is the ideal amount of time if your aim is to improve alertness. Longer naps can leave you feeling groggy and can interfere with your sleep at night.

Sometimes with the stress of exams people can find it difficult to nap due to a racing mind or too much caffeine. If this is the case then substituting a relaxation practice such as guided imagery can help rest and refresh the brain. Guided imagery is a traditional mind-body technique that is also considered a form of hypnosis that usually involves an audio program that “guides” you through a relaxing scene and provides positive affirmations.

The Madison College library has available for check out a wonderful guided imagery audio book titled Self-Confidence & Peak Performance that I highly recommend. Also, there are many free guided imagery examples on Youtube. Remember, just like exercising the body, the more you practice relaxing and positive thoughts the better results you will have. I recommend practicing a few times per week if able.

Eat Well

Make sure that basic nutrition is sound. Starting the day with high-sugar or highly processed foods can lead to hypoglycemia in mid-morning and difficulty focusing.

Move Well

Previous research has shown that regular aerobic exercise—even walking—can boost your brain’s performance and raises levels of norepinephrine and dopamine which can facilitate the ability to focus attention. Even short physical activity breaks of about 5 to 20 minutes can improve alertness, attention, and test scores.

If time is limited then consider using “Power Poses”. To see an excellent TED talk video that explains the physiological effects of “Power Posing” check out Amy Cuddy’s video at www.ted.com. The Warrior II yoga pose is excellent for a study break or just before a test. This pose is rooted in Hindu mythology when it was used by a fierce warrior to focus attention and prepare for battle.

Let Go

You can sabotage success by pushing too hard or with unnecessary worry, anxiety, and attachment to outcomes. When you stop trying to control a situation or the world around you then you give it the freedom to fulfill you without the power to destroy you. No matter where the cards fall with your academics, tests, or even in sport, we grow as people by making peace with the present moment as it is. As the famous American author and Buddhist teacher Jack Kornfield says about letting go:

“To let go is to release the images and emotions, the grudges and fears, the clingings and disappointments of the past that bind our spirit.”

Best of luck with your studies. If you are interested in discussing this topic further, or you have any other health care or wellness needs, feel free to visit us in the Madison College clinic.