8 Study Breaks That (actually) Make You Smarter

Summary

This video script offers eight evidence-based tips for optimizing study breaks to enhance cognitive performance and wellbeing. It emphasizes the importance of adhering to break timings and suggests activities ranging from napping and cleaning to meditating and exercising. The top recommendations include taking mini exercise breaks and, most importantly, spending time outdoors to improve mental health and cognitive function.

Takeaways

• 🕒 Importance of Adhering to Break Timing: Sticking to the designated study and break times is crucial to prevent procrastination and maintain the effectiveness of the study break method.
• 📺 Watching YouTube Videos During Breaks: While convenient, they are ranked low as they involve screen time and lack physical movement, potentially disrupting the study-break cycle.
• 🛌 Short Naps for Cognitive Performance: Napping for 5-15 minutes can boost cognitive function, but longer naps can hinder performance and disrupt sleep-wake cycles.
• 🧹 Cleaning Up the Workspace: A tidy work area reduces distractions and can improve focus and performance, as messiness has been linked to decreased efficiency.
• 🧘‍♂️ Meditation During Breaks: Meditating can reduce stress and improve focus, with evidence showing benefits for immune response and brain activity.
• 🍎 Healthy Snacking: Consuming snacks with low glycemic index and high protein during breaks can help maintain steady energy levels and support brain function.
• 💺 Changing Positions: Altering your physical location during breaks can create an association between spaces and activities, enhancing focus when returning to study.
• 🏃‍♂️ Mini Exercise Breaks: Engaging in physical activity during breaks releases molecules beneficial for brain health and can improve memory and cognitive function.
• 🌳 Going Outside: Spending time outdoors and in nature has been shown to enhance cognitive function and mental health, making it the top recommended break activity.
• 🌱 Benefits of Green Space: Increased time spent in green spaces is linked to better health and well-being, suggesting that integrating nature into study breaks is beneficial.
• 💡 Personalizing Breaks: The script emphasizes the importance of finding and sticking to study break routines that work best for the individual, to maximize effectiveness.

Q & A

Why is it important to stick to the study break timing?

Sticking to the study break timing is crucial because if breaks go too long or break-like activities are done during study time, it can create a procrastination feedback loop that eliminates the benefits of the study break method.

Why are YouTube videos ranked worst for study breaks?

YouTube videos are ranked worst because they involve screen time and lack movement. Additionally, if the video is longer than the allotted break time, it can disrupt the study-break cycle.

What are the benefits of taking short naps during study breaks?

Short naps (5-15 minutes) can improve cognitive performance. However, naps longer than 30 minutes can hinder performance by disrupting sleep cycles and leading to grogginess.

How can cleaning up during breaks improve studying?

A clean workspace reduces distractions and can improve focus and performance. Cleaning also provides a mental break from studying, allowing the brain to calm down.

What are the benefits of meditation during study breaks?

Meditation reduces stress and can improve focus. Studies show that meditation can increase brain activity related to learning and improve immune response.

What makes a good snack during study breaks?

Good snacks have low glycemic index, high protein, and slow-release carbs. They provide sustained energy without causing glucose spikes and crashes.

Why is it beneficial to change positions during study breaks?

Changing positions helps with classical conditioning, associating specific areas with certain activities. This keeps the study area focused on work and the break area on relaxation, improving overall focus and productivity.

What are the benefits of taking mini exercise breaks?

Exercise releases molecules like IGF-1 and BDNF that promote brain health and improve memory. Exercise also reduces stress and anxiety, enhancing cognitive performance.

Why is going outside considered the best study break activity?

Being in nature improves cognitive function and mental health. Studies show that time spent in green spaces is linked to better health and well-being, enhancing study performance.

How can incorporating these study break tips improve academic performance?

Incorporating these tips can help manage stress, improve focus, and enhance cognitive function. Taking care of mental and physical well-being leads to better study habits and improved academic performance.