⏰⏰⏰
Productivity and Stress⏰⏰⏰
Productivity Boosters⏰ Some super simple facts about things that increase and decrease productivity
DECREASE Multitasking decreases your productivity and concentration by up to 40%
DECREASE Losing 1 hour of sleep reduces concentration by up to 30%
DECREASE Cluttered workspaces can make you feel overwhelmed and stressed and makes it easier for you to procrastinate
INCREASE Listening to a video game soundtrack while studying can improve concentration and problem solving capacity - one study even shows that 9/10 students IQ improved while listening to a video game soundtrack
INCREASE Avoiding junk food can raise your energy and productivity by 20%
INCREASE And a good mood makes you up to 15% more productive
INCREASE Things like exercise, fresh air and water can increase your productivity levels
⏰ Find your ‘power hours’ - this is the times of the day when your energy, focus and motivation are at their highest.
⏰ Use these hours to complete the difficult or challenging tasks.
⏰
DO NOT work on concentration intensive tasks when your alertness and energy levels are low. ⏰ Not only will you make silly mistakes, tasks will take more time and effort to complete, causing higher chance of demotivation and feeling overwhelmed.
⏰ Use the times when you are not motivated to eat, clean, relax, and answer emails.
⏰Use the last 10 minutes of each study session to review what you have learnt as this consolidates your understanding.
Managing Stress⏰Having a work/rest balance is key to managing stress. Eating well, sleeping well, exercising and socialising are key to maintaining stress but also key to you performing at you best.
⏰Nutrition - Eating many small meals made up of complex carbs and protein allows your body to function at it's best as it has a good source of energy. Skipping breakfast, or any meal for that matter, leads to brain fogginess and your tummy demonstrating whale calls in the exam room.
⏰Caffeine - Coffee and energy drinks seem like a good short term alternative to keep you buzzing but in the long term it leads to dehydration, irritability, fatigue, and difficulty sleeping. A good alternative, if you must have caffeine, is tea as it contains 3 times less caffeine than coffee. I personally prefer cold water with lemon in it - it keeps me alert (not sure if it's just the fact im keeping hydrated or whether theres science behind it) and hydrated.
⏰Exercise - Studies have shown that students perform better if they exercise for 15 minutes before the exam
⏰Rest and Relaxation - Visualisation, muscle relaxation, guided meditation and breathing exercises allow you to slow your heart rate and calm your mind allowing you to focus with a clear mind.
Moment Meditation -
https://www.youtube.com/watch?v=F6eFFCi12v8Progressive Muscle Relaxation -
https://www.verywellmind.com/how-do-i-practice-progressive-muscle-relaxation-3024400Best Mediation Apps 2019 -
https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps⏰Sleep - One of the most vital things is getting enough rest not only does losing sleep greatly decrease productivity but it also increases stress! Get enough sleep so you’re not disadvantaging yourself.
⏰Cramming - seriously try not to cram especially if you are prone to mind blanks it will make it worse because it stuns your memory and can greatly increase your stress.
⏰Friends - Discussing tests, exams and assignments with friends can lower your stress and put things into perspective. Discussing topics with friends can consolidate you understanding and help your confidence.
⏰Seek help if you need it - sometimes it can get a bit much so don't be afraid to seek help!! If you don't want to speak to someone face to face you can chat with someone here:
https://headspace.org.au/eheadspace/ Other Productivity and Stress Resources5 Ways to boost your focus and concentration
https://www.verywellmind.com/tips-to-improve-your-concentration-8984610 foods that help boost concentration
https://www.health.com/food/10-foods-that-boost-concentration