study – Hello Doctor

How to stay productive (even when working from home)

March 19th, 2020 by Content Editor

Just like any activity, concentration takes practice. If you want to be good at something, practice makes perfect!

It’s time to banish old habits and adopt new ones to stand a better chance of achieving your goals.

Here are a few science-backed tips and tricks to help you hone your concentration skills to learn and perform better.

1. Set goals

This should be a daily routine. Organise your day and divide it into goals, each with a clear timeline, purpose and intention. Keep a to-do list to ensure you stay focused and increase your productivity. Set reasonable daily targets. Write them down or use an app on your smartphone.

2. Prioritise

Take a moment and identify your most important task, then get it off your plate first thing. Not everything on your list is urgent.

3. Set deadlines and stick to them

Having a set deadline can be a great way to control procrastination, but research suggests that self-imposed deadlines don’t work very well for procrastinators. What’s more effective are hard deadlines that are evenly spaced out. Speak to your lecturer or tutor to help you with this.

4. Keep tasks manageable

To improve productivity, break big projects down into manageable chunks to allow you to focus on one area or one subject at a time. This way you’ll stay motivated and avoid distractions.

5. Train your brain

To fully activate the full power of your mind, you need to train your brain. Set aside a couple of hours every day where you can completely focus on one task without interruption. When you do this, you fully engage your brainpower making progress on critical tasks more likely.

6. Sort your time

Set aside some ‘focus time’ to minimise interruptions. Tell your friends that you won’t be available for anything during this time. Compartmentalising your time allows your brain to isolate a task, so you can completely focus on that one thing without constantly breaking your concentration for something else. Identify when and where you are able to focus best and then invest your time there.

7. Put away your cell phone

Simply by putting your phone away for periods of time, or at least turning off notifications, you’ll gain hours of improved productivity and focus.

8. Monotask

Multitasking isn’t for everyone, so why not giving monotasking a try. Look at your calendar at the beginning of each week and assign yourself a single, specific focus each day.

9. Be mindful

Practising mindfulness meditation has been shown to increase the ability of the brain to focus on a task while at the same time, enhancing learning and memory.

10. Know your body clock

We all have natural rhythms that influence our ability to focus and produce. The key is to match your highest priority work with your most productive hours of the day. Pay attention to your body clock. Most people tend to be most alert in the morning, with concentration dipping in the afternoon. Find out what works for you and stick to it.

References:

The link between brainwaves and your health

August 9th, 2019 by Content Editor

Your brainwaves are linked to your state of consciousness, and this can influence your mood, energy, sleep and general health. Whether you’re at rest or doing an all-consuming activity, your brain is always active. Brainwaves are produced when electrical pulses from your neurons within your brain communicate with each other.

Brainwaves could also be considered a continuous flow of your consciousness. The flow can be fast or slow, depending on what you’re doing and how you’re feeling. For example, if you’re tired or dreamy, your brainwaves will be slower. And if you’re alert, they’ll be faster.

The five kinds of brainwaves

Your brainwaves are grouped into five different categories. Each one is associated with specific tasks and mental states. The speed of brainwaves are measured in Hertz (cycles per second) and are either slow, moderate or fast.

Here are the different brainwaves in order of their frequency (highest to lowest):

Gamma waves

The brainwaves with the highest frequency at 34 to 42 waves per second are called gamma waves. You’re in a gamma state when you are hyper-focused, learning new information for example.. In this state, you also store memories and become more aware of yourself and your environment. Musicians often experience gamma brainwaves as sharp concentration is necessary for their field of work.

Beta waves

When your brain is active and engaged in mental activities, it’s in a beta state. The beta state means you’re probably alert, focused, trying to solve a problem or making a decision. For example, a teacher would all be in beta when they’re working. Anyone engaged in a conversation would also have beta brainwaves. The frequency of beta brainwaves ranges from 15 to 40 cycles per second.

Alpha waves

When you’re in an alpha state of mind, your brainwaves begin to slow down. For example, if you’ve just completed a task and you sit down to take a break. These brainwaves are also present when you have quiet, slow thoughts and are generally calm; or if you take a walk after a meeting or meditate. The frequency of alpha waves is 9 to 14 cycles per second. These waves are important for alertness, learning and mental coordination.

Theta waves

When you’re asleep, at rest, in deep meditation or if your senses are generally withdrawn from your surroundings, you’re experiencing theta waves. For instance, when you’re driving for a long time, the repetitive nature of the task can put you into a theta state. The same thing happens when you take a shower, comb your hair or read a book. In this state, the frequency of your brainwaves is slow and normally ranges between 5 and 8 cycles per second.

Delta waves

Your brain is in a delta state when you are in a deep sleep or deep meditation. Delta brainwaves are important because they help your body reach a state that allows you to wind down. Winding down is necessary so you can experience deep, dreamless sleep that will heal and restore your body. Delta brainwaves have the slowest frequency at one-and-a-half to four cycles per second.

Brainwave training

If you’d like to tap into different brainwaves to achieve something specific, there are ways to train yourself.

Here are some tips:

If you want to use certain brainwaves to achieve a certain task listening to binaural beats can help. Binaural beats are sounds at different frequencies (but lower than 1000 Hertz so your brain can detect them).

If you listen to these sounds for a time, specific parts of your brain are activated. This can help you switch to different brainwaves. Find binaural sounds easily online.

Meditation can also help. Regular meditation has been shown to increase alpha activities in your brain and decrease beta brainwaves. This can be particularly helpful if you’re struggling to sleep.

References:

The best snacks to feed your brain

September 18th, 2018 by The Hello Doctor Team

If you live on junk food, chocolates, energy drinks and chips, BE WARNED! These easy and tasty bites can be extremely harmful to your health, and affect your exam performance.

Instead of

these quick fixes, try the following to keep your energy levels up, and your brain focused:

Pick fish

For peak brain health and function, the healthiest types of fish you can eat are salmon, sardines and mackerel, as they have lots of protein and Omega-3 fatty acids. Herring and trout are other possible options. The recommended and cheapest meal on a student budget would be sardines on toast. Choose wholewheat bread for a healthy and filling meal.

Eat eggs

Eggs are good brain food and leave you feeling fuller for longer than sugary cereals or pastries. They’re one of the most versatile foods around. Enjoy your eggs poached, fried or boiled. A large egg has about seven grams of protein, Vitamin B12 (which helps convert glucose into energy) and less than 100 calories, depending on how you cook it.

Fill up on fruit

Get a sugar boost from natural-occurring sugars in fresh fruit that are more useful than a slab of chocolate. Darker-coloured fruits like blueberries have powerful antioxidants. The natural sugars in fruit offer clean energy and you’re less likely to crash and burn.

Wise up about water

Good choices include water, fruit juice, milk, and antioxidant-rich green tea. Ideally, you should have about two litres of water a day. Avoid coffee and fizzy drinks.

Go green

Did you know the darker the vegetable, the higher the concentration of nutrients? Spinach has more to offer the mind and body than lettuce. Great vegetable choices also include bell peppers, broccoli and sweet potatoes.

Snack the smart way

Snacks that are high in magnesium, copper and iron, help maintain a healthy nervous system and boost your energy reserves. Hazelnuts and cashews are good sources of these health helpers. Zinc and Omega-3 are also important nutrients, usually found in nuts and seeds. Zinc contributes to normal cognitive function. Find this element in cashews, pumpkin seeds and linseeds. Omega-3 is an excellent nutrient for improving brain health. You can also find it in avocados.

Snack away

Grains: Wholegrain cereal, crackers, cereal bars.
Vegetables: Raw veggies like carrots, broccoli, bell peppers, and cherry tomatoes.
Fruits: Berries, apples or pear wedges, naartjies, bananas and dried fruit.
Milk: Cheese slices or cubes, yoghurt, milk, frozen yoghurt.
Protein: Nuts, peanut butter, boiled eggs, chicken, cold meat and tuna.

Get some rest

Your brain will thank you for a restful night of sleep. Lack of sleep makes it impossible for you to understand the details of the information you’re trying to remember.

References:

Motivate yourself to study!

September 18th, 2018 by The Hello Doctor Team

Between juggling your assignments, social life and attending classes, it can be difficult to keep up the motivation to study. A key to keeping your motivation on track is to set realistic goals, and changing your mindset. Here are some key pointers:

Keep the end in sight

Before you get started, know what you’re working towards. Choose realistic goals which still challenge you. For example, if you’re bad at maths, you can’t expect to be a numbers whizz within two days. Instead, an accurate goal would be to work for a full week at improving at a specific section of maths. Post your goal somewhere you can see it every day to keep yourself motivated. You could hang a list of your goals above your bed, your desk or create reminders on your phone.

Visualise your success

A great way to encourage yourself to stop procrastinating is to think about how it’ll feel to achieve your goals. For example, picture yourself seeing distinctions in your next exam results. Imagine how happy it’ll make you feel to finally graduate. Your loved ones will be proud of you, you’ll have a chance at the career you want and you’ll finally be successful. You can also try this when you’re feeling demotivated.

Perfect your study space

A comfortable place to study is the best way to avoid procrastination. Having everything you need within reach gives you a head start on study sessions and a clutter-free environment means you won’t waste time picking up after yourself. A clean space also means fewer distractions, so tidy up and stock your desk drawers with enough pens, paper and snacks.

Set a schedule

To ensure that you don’t study in random bursts or procrastinate, set study times and stick to them. This means you’ll have enough time to study for your exams and complete assignments in-between. Best of all, you can include downtime in your schedule which will be seen as a treat. This way, you’re less likely to skip out on studying and will have a break to look forward to, which will keep you on the study straight and narrow.

Get going

The most difficult part of most things is getting started, and particularly when you don’t find something enjoyable. Set yourself a small goal at first, like hitting the books for 15-20 minutes without a break. You’ll see that it’s not as bad as you thought and you may find yourself committing to more time.

Play some tunes

Ever noticed how you’re more focused at the gym when you’re listening to music? The same can apply when you’re studying. Play music that pumps you up before you start studying, then switch to something more soothing to help you focus. Avoid songs with lyrics when you study and rather choose instrumental music.

Reward yourself

It’s difficult to work at something you don’t particularly enjoy or struggle with, so if you make progress, treat yourself! Do this when you’ve reached a milestone like getting a better grade, studying every day or finally understanding something you’ve struggled with. Treating yourself could be anything from having your favourite meal, a trip to the movies or playing video games.

References:

Need more confidence? Here’s how to get it

August 3rd, 2018 by The Hello Doctor Team

Picture this. You’ve studied hard for a test and aced it. But a little voice in your head tells you that it’s not good enough because some of your classmates received higher marks. Within seconds, you’ve talked yourself into a slump and all your motivation is gone!

If this sounds familiar, you may lack self-confidence, but don’t worry. Many people think that confidence is just “something you have”, but it’s not a fixed quality. The outcome of the thoughts you have about yourself plays a big part in whether you have self-confidence or not. Therefore, if you change your mind about yourself (i.e. have positive thoughts about yourself), you can build up self-confidence.

Having a belief that you are capable and resilient also plays a role in your level of self-confidence. For example, this may refer to your belief in your ability to speak in front of an audience, learn a new technology, lead a team, make a change in your life (with studies, a career or relationship), and manage conflict.

Stop limiting yourself

When you’re a child, almost everything seems possible. Once you’re an adult, this may change because of how other people have imposed their beliefs on you – about what you can and can’t do! There are ways to stop limiting yourself and it starts with being positive. Hold onto the belief that anything is possible and don’t allow negative thoughts to creep up and ruin your plans. For example, if you’d like to start a part-time business, push away thoughts about whether you’re capable, and give it your best shot. Visualising your success can help boost your confidence, too. Try to imagine yourself as a successful entrepreneur wearing a suit, in your own office, with your own staff.

Don’t confuse memory with facts

Your memory doesn’t store information exactly the way it’s presented to you. Instead, it stores it in a way that’s easiest for you to understand and recall. It also stores information in such a way that it aligns with your internal belief system. This means that your brain has a confirmation bias. This can affect your self-confidence negatively. For example, if you have low self-esteem, your brain may store information that confirms your lack of confidence. Avoid this by using facts to build up your confidence. For example, if you’re worried about failing your driver’s license test, remind yourself that you’ve learnt how to drive and studied hard, instead of allowing your mind to convince you to think you’ll fail.

Face your fears

When you have a fear of something, you’re likely to let it control you and prevent you from doing certain things. This is because when you feel out of control, your brain takes the driver’s seat because your emotions run wild. But when you face your fears, you’re taking back control and becoming more confident in yourself. Take one step at a time. Break the fear down into pieces until you’ve reached your goal. For example, if you’re afraid of flying, start by taking a trip to the airport to become comfortable with being there. Next, take a short flight with a loved one. Later, you could try taking a short flight on your own. Continue like that until you’ve conquered your fear.

Create boundaries

To have self-confidence, it’s important that you define yourself and not allow others to define you. Teach others to respect your personal boundaries. Start by being assertive and learning to say no when you want to. It’s fine for others to have opinions, but it’s not acceptable for them to force their beliefs on you. Spend time with people who are assertive or take classes on how to be more assertive. The more control you have over your own life, the more self-confidence you have.

References

Could you have undiagnosed dyslexia?

August 3rd, 2018 by The Hello Doctor Team

Dyslexia is a lifelong neurological condition that makes it difficult for you to read. It’s a common learning issue which usually develops in children. Those who are diagnosed usually struggle with answering questions about anything they’ve read. Dyslexia can create difficulty with other skills too, like spelling, writing, mathematics and reading comprehension.

The condition can be difficult to diagnose until a child goes to school and even then, a teacher may not be able to accurately pick up the signs. This is because they may blame early signs on children not applying themselves or not paying attention. Many people who aren’t familiar with the condition often believe that dyslexia is only a spelling problem. Due to this, older children who are diagnosed later may struggle socially when they reach higher grades as it will become harder for them to communicate and cope with their studies.

Common symptoms of dyslexia

Struggling to read
Children with dyslexia have normal intelligence but they often struggle to learn as they find reading difficult.

Reaching milestones later
Kids with dyslexia may take longer than others to learn to crawl, walk, talk and ride a bicycle.

Coordination
It may even be hard for children with dyslexia to do activities like catching a ball, as they may struggle with hand-eye-coordination and clumsiness.

Struggling with speech development
A dyslexic child may take longer to learn to pronounce words and may mispronounce words. They may take longer to learn how to speak. They find rhyming and separating different sounds difficult.

Low concentration span
Children with dyslexia commonly find it hard to concentrate. This usually happens after they’ve been struggling with symptoms which leaves them mentally exhausted.

Spelling
Although most children take some time to learn new words, eventually they retain them. On the other hand, dyslexic children may learn to spell new words then completely forget them within a day.

Reversal
Dyslexia can cause a child to confuse left from right and reverse numbers and letters unconsciously.

How is dyslexia diagnosed?

A doctor will ask questions about your child’s development, educational issues, medical history, and home life. To diagnose dyslexia, a child will be given questionnaires, tests (vision, hearing, academic and neurological) and psychological assessments.

Adults who suspect they may have dyslexia should ask themselves the following questions. If you check more than seven of these you should talk to your doctor.

Do you read slowly?
Did you struggle to learn how to read when you were at school?
Do you often have to read something two or three times before it makes sense?
Are you comfortable reading out loud?
Do you omit, switch, or add letters when reading or writing?
Do you find spelling mistakes in your writing even when using Spell Check?
Do you find it difficult to pronounce uncommon multi-syllable words when reading?
Do you choose to read magazines or short articles rather than longer books and novels?
When you were in school, did you find it difficult to learn a foreign language?
Do you avoid work projects or courses that require extensive reading?

Treatment

Early diagnosis and support can lead to long-term improvement in dyslexic people.

Treatment may include:

Psychological testing. This helps the teacher develop an appropriate programme for the child. Tests may involve using senses like touch, vision and hearing.
Guidance and support therapy. Counselling aims to minimise any negative effects (like a low self-esteem).
Ongoing evaluation. Adults with dyslexia may benefit from an evaluation to continue developing coping strategies and identify areas where more support is necessary.

Give yourself a hand

Along with treatment, there are ways to help ease some of your struggles as a dyslexic adult.

Make extra time
or tasks that you struggle with or take longer to complete, put in extra time. Come in earlier, start your work ahead of schedule, or get easy tasks out of the way before tackling the difficult ones.

Use visuals
You may find it easier to process information if you use visual tools like charts, diagrams and text instructions. At work, ask your boss if you can present audio reports or audio summaries instead of text, and use colour paper when making visual charts.

Stay organised
Certain tasks can be difficult and even more so when you have a learning disability, so it’s important to plan. To avoid feeling overwhelmed, manage your tasks. For example, if you have a difficult project to do in the morning, take your full lunch break or do easier tasks in the afternoon to allow your brain to recover.

Create awareness
Remember, dyslexia has nothing to do with how intelligent you are, so don’t be ashamed to tell people about your condition. Let your boss and colleagues know about your condition so that they can understand about certain difficulties that you may have.

References:

How can you grow new brain cells?

July 9th, 2018 by The Hello Doctor Team

Your brain is filled with billions of cells, called neurons. They form the core part of your nervous system, have the ability to receive and transmit signals. They are your body’s control center, and the reason you can think, move, breathe and do anything at all!

Your nervous system is a complex network of nerves and cells that carry messages to and from the brain and spinal cord, to different parts of the body. It has 3 major functions, that is to collect, interpret, and respond to signals. Different types of neurons carry out each of these functions.

So, if any of these neurons don’t work, your body and brain can’t communicate effectively.

Question is; can you grow new brain cells?

Neurogenesis

The term neurogenesis is made up of the words “neuro” meaning “relating to nerves”, and “genesis” meaning the formation of something. The term refers to the growth and development of neurons. This process is most active while a baby is developing in the womb and is responsible for the production of the brain’s neurons.

According to Sandrine Thuret, a neuroscientist from King’s College London, the adult brain produces 700 new neurons a day in the hippocampus, a part of the brain where mood and emotion are regulated. By the time you reach the age of 50, you would have exchanged the structure of the neurons you were born with, with new adult ones. How amazing is the brain!?

These neurons are important in your adult life. If there’s a blockage of new neurons developing in the brain then ultimately there’s a blockage of your memory’s ability, quality and capacity.

Grow new brain cells today!

Your neurogenesis rate decreases as you get older, and your environment has an impact on the production of new neurons too. Stress and sleep deprivation decrease the production of new neurons in the hippocampus. Learning, exercising, a healthy diet and sex increase the production of new neurons. It’s all about balance.

The neurogenesis process can be enhanced and encouraged by your lifestyle choices. To increase neurogenesis is to improve how you think, feel, and act.

The benefits of growing new neurons include:

Higher cognitive function.
Better memory and faster learning.
Emotional vitality and resilience.
Protection from stress, anxiety, and depression.
Improved immunity
Enhanced overall brain function.

Increasing neurogenesis dramatically improves everyday life at all stages and radically transforms what ageing looks and feels like.

Power up that brain

What goes into your diet is equally important. A neurogenesis diet is good for your heart. It also protects against stress, depression and Alzheimer’s.

High fats

Fish high in Omega-3s like herring, salmon, mackerel and sardines.
Mon-saturated fats (from extra virgin olive oil, avocadoes, nuts, and seeds).
Saturated fat (grass-fed meat, pasture-raised eggs and milk, yogurt, and cheeses).

Fresh vegetables and fruits

The best vegetables are those that are non-starchy (low-carb content) with high amounts of fibre. Fibre keeps you feeling fuller for longer. Avoid fruit with high sugar content.

Limit bad sugar and carbs

Go easy on starchy vegetables like potatoes and rice, as they have a high glycemic load which means they release glucose quickly. All carbohydrates eventually get converted to glucose. Eat and drink more blueberries, green tea, avocados, leafy green vegetables, fatty fish, water, dark chocolate, flax seeds, and nuts to boost your ability to focus.

So, in essence what you eat, when you eat and your calorie intake can influence the production of new cells.

References

Are you feeling lonely at university? There is help!

May 11th, 2018 by The Hello Doctor Team

It’s the time of your life! You’re all on your own with all the freedom in the world. Being at university can be one of the most exciting times of your life.

But, it can come with a downside. It may be the first time you’re away from home, and – for some – all your family and friends. But don’t worry – you’re not alone!

Homesickness

Feeling homesick at university is normal and you’re most likely to feel that way at first. This is because you’ve left behind everything that you’re familiar with; friends, family and your usual environment. The sense of loss that you feel may resolve over time as you get used to your new surroundings and make friends, but it’s also possible that to “get stuck” in this feeling. The loneliness can become quite intense at times.

This is normal. Loneliness isn’t an unnatural feeling at university. You don’t have to pretend to be ‘strong’ and hold it all together: everyone feels lonely sometimes. On top of that, you may also feel stressed, insecure and vulnerable. When you’re feeling this way, there are a few things you can try:

Fill your room with a few familiar things that remind you of home – just enough special items to give you a sense of comfort.
When you find the loneliness coming on, don’t sit in your room and let it build. Immediately find a way to distract your mind. Read a book, or go outdoors. Visit the cafeteria or library on campus. Explore your new surroundings.
Practise talking. Yes, this is exactly what it sounds like. If small talk with strangers makes you tongue-tied, do a few practice runs before an event. In the privacy of your room, chat to yourself. Stand in front of a mirror to really get a feel for being more approachable and relaxed.
What’s the most obscure, crazy, random activity you’ve always wanted to try? Maybe it’s painting, or pottery, or boxing? Chances are, your university has a club or group. Beating loneliness is about taking a step out of the scared box. Remember, none of those people know you so there’s nothing to be shy about. However, if it all works out, you may just end up with some new friends!

It’s okay to be alone sometimes

Being alone is not all bad. Healthy people are capable of being alone. This is, in fact, good for your mental wellbeing. It gives you time to explore your own mind, your likes and dislikes. When you get to know yourself better, you can handle the stressors of life better, and grow in confidence.

If all else fails

See a campus counsellor. There is absolutely no shame in seeking help. It takes a lot more guts to ask for help, than to keep struggling on your own. A counsellor can help you find ways to effectively combat loneliness and stress, and truly make the best of the best years of your life!

Good to know

Don’t blame yourself for how you feel. It’ll only make you feel worse.
Tell yourself that loneliness is just a visitor who will eventually leave.
When you’re having a bad day, remember that there’s always tomorrow.
Try volunteering. Helping someone in need takes the focus off how you’re feeling.
Don’t bottle up your feelings, talk to someone about how you feel. You can also try writing in a journal. Often, our feelings become smaller and less scary when we see them reflected back to us on paper.

References

4 Study-techniques that are proven to work

February 20th, 2018 by The Hello Doctor Team

It’s crunch-time again and you’re feeling overwhelmed because you failed your last exam. It might seem hopeless, but changing up your study method might be just the trick to turn your academic nightmare into a dream.

Flash forward

The Leitner method was created by German scientist, Sebastian Leitner in the 70s and is still used today. It aims to help students learn the study material they know the least by using repetition with flashcards.

To use the Leitner method, you will need flashcards and three small boxes. Label each card with the number of times you’ll study each one. For example, go over Box 1 cards every day, Box 2 cards every two days and Box 3 every three days. Place the cards you know the least in Box 1, the ones you still need time with in Box 2, and the ones you know well in Box 3. You can use up to seven boxes depending on the number of flashcards you have, but remember to repeat the box you know the least, the most.

Getting it write

Research by Jane Vincent from the London School of Economics, found that while e-learning methods have dominated academics, good old pen and paper still has the upper hand. Nearly 650 students from 10 countries took part in a study to discover whether handwriting or typing is favoured when studying. Handwriting emerged the champion.

It’s no mystery why. Writing notes by hand helps you retain information better and learn new content as you’re summarising the info and mentally taking notes too. In comparison, using your laptop may be distracting because you probably have seven other windows open at the same time. To make the most of handwriting, take notes using your own words. This way you think more carefully about what you write down.

Teach others, teach yourself

Ever wondered how teachers manage to retain all the information that they share with learners? Research suggests that the act of teaching and knowing that you’ll have to share information with others helps you to learn and absorb new information. Using this method will allow you to be more engaged and actively recall information you have learnt. Try this by teaching what you’ve studied in an imaginary classroom or better yet, teach a sibling, friend or classmate.

Interleaving

We’re all familiar with the “blocking” method. This means you learn by repetition, and then you move on to the next thing. For example, you learn A A A A A, then you learn B B B B B , then you learn C C C C.

‘Interleaving’, on the other hand, is a new technique, and it requires quite the opposite. In stead of practicing one thing repeatedly, you switch between different related tasks. The operative word here, is related tasks. This is not an excuse for multitasking (something that just makes you less productive). So, how do you know which tasks / practices are related?

Research seems to show that interleaving is better than blocking when you train sports, or “category learning”. The studies show that if you’re practicing a sport, or a musical instrument, it is better to alternate several skills, than to focus on one skill only. The same rule applies to studies: in math, learn algebra and geometry together, alternating doing one problem in each category. Or mix up chemistry and physics, instead of focusing on only one. This way, your chances of improving could increase by about 25% or more!

References

Struggling to pass your exams? You could have ADHD

December 8th, 2017 by The Hello Doctor Team

Do you often daydream during class or exams? Do you find it difficult to sit in one place and pay attention? Are you easily distracted by anything happening around you and you’re always itchy to be on to the next mission? Constant hyperactivity and an inability to focus on one thing could have a major impact on your overall performance and your ability to complete tasks.

Attention Deficit Hyperactivity Disorder (ADHD) could be the reason for your erratic habits.

What is ADHD

ADHD is a common neurological condition that affects children and often persists into adulthood. This condition is a combination of problems like impulsive behaviour, not being able to sustain focus, and constant hyperactivity.

According to the Goldilocks and The Bear Foundation, a non-profit for underprivileged communities; at least one in 20 children suffers from ADHD.

While the exact causes of this disorder are unknown; an imbalance of neurotransmitters in the brain and genetics play a role. There are three core ADHD symptoms that usually appear before the age of seven:

Inattentiveness: Not following through with tasks or failing to finish them, being forgetful in daily tasks, failing to listen when directly spoken to and avoiding tasks that require mental effort and attention.
Hyperactivity: “Driven by motor”; fidgety and restless behaviour, and excessive talking.
Impulsivity: Interrupting and intruding on others, difficulty waiting your turn and a tendency to blurt out answers before a question is completed.

Approximately eight to 10% of the South African population has ADD/H, says the Attention Deficit and Hyperactivity Support Group of Southern Africa.

Treating ADHD

Medication is usually prescribed in the form of stimulants like Ritalin (a central nervous system stimulant) for immediate relief. But this alone is not enough to learn and unlearn some habits. This is where psychotherapy is helpful to learn necessary skills and to be able to live with the condition. It will further strengthen positive behaviours and eliminate unwanted and problematic ones.

Good to know

A nutritious diet can help reduce ADHD symptoms. Fill up on foods that contain protein and complex carbohydrates to help you feel more alert and minimise hyperactivity. They will also give you steady and lasting energy.

Studies show that foods rich in Omega−3 fatty acids improve mental focus in people with ADHD. You can find Omega-3s in salmon, tuna, sardines, some fortified eggs and dairy products. Fish oil supplements are also an easy way to boost your intake.

Diagnosing ADHD

That being said, the best way to determine if you really need treatment, is to visit your doctor. They can do an assessment to decide if you need medication, or if you just need to practice some healthy habits to help you focus.

Lifestyle changes

Pass your exams with flying colours by ensuring that you get enough sleep as it will improve the quality of focus, mood and attention. Find your Zen! Meditate to learn relaxation techniques that can help with attention, planning, and impulse control. Yoga can also help you learn deep breathing and other relaxation techniques that can help you become centred and mentally aware.

References:

Three keys to ace your exams this year

November 8th, 2017 by The Hello Doctor Team

A new year means a fresh start! The sooner you tackle studying, the more prepared you are when exams roll around.

Where do you get stuck?

First, identify the area you need help with. You might have difficulty managing your time and prepping for tests. Maybe it’s memorisation that’s tricky for you. For some, it’s anxiety and nerves before the moment of truth.

Figure out your major issue and then work on a fall-back plan.

1. Memorise like a pro

Most of us can’t store that much information in our short-term memory. At best, you can recall a 7-digit number. To get around this brain-limitation, there is a technique called ‘chunking’.

Our brains remember complex information by stringing them together in a meaningful way. Say, for instance, I ask you to listen to one of your favorite tracks from 5 or 6 years ago: your mind will probably go to some other memories that this song reminds you of. This is how you collect and remember information: you link them together.

The key to using this technique, is to create something meaningful from information that seems random. For example, if you need to memorize a list of groceries, you can create a word from all the first letters. Now you only have one word to remember, and your mind will be able to recall the items more easily.

Another method, is to add meaning & emotion to ideas. Say, for instance, you need to remember the name of a great historian called George: and you have a friend called George, imagining your friend’s face connected to the historical George’s story will make the story more meaningful to you: you’re basically ‘chunking’ the history-lesson to your brain’s existing memories of your friend.

If this way of memorising doesn’t work for you, try:

Draw mind-maps or write out summaries of your work.
Create mnemonics to remember important concepts.
Memorise your work using flow-charts or diagrams
Understand your work by teaching it. Research published in the journal Memory & Cognition says that teaching your work, instead of memorising it, is a better way of understanding.

2. Timing is everything

Your course work is hectic, and you have a thriving social life to keep up with too… who has the time?! Start to manage your time early in the year – prioritise and scale down on extramural activities and social events, especially if they’re getting in the way of your academic performance.

Manage your time better:

Colour-code your tasks on a big calendar in a very visible spot in your room, not just on your phone. This way, it’s hard to avoid and is a physical daily reminder to stay on track.
If you find your mind wandering and you can’t concentrate, get up and walk around the room. Short breaks will give you a boost of energy. Be flexible but realistic – you don’t have to drop all social obligations for the rest of the term. Simply plan around them.
Leave enough time for revision.
Be well-prepared by working through old exam papers.
Join a study-group for extra help and support.
Don’t put off a difficult piece of work – ask for help immediately if you don’t understand a concept.
Find your sweet spot of studying. For some it’s early hours of the morning, for others, it’s a stretch in the afternoon. Find what works for you and stick to it.
Make time for exercise – it’s scientifically proven that exercise improves your memory.
Plan ahead – studies have shown that cramming is not the most effective method of memorising your work.

3. Breathe!

Heart palpitations and sweaty palms before the test? Practise positive self-talk. Come up with a set of affirmations and let these work their magic.

Do breathing exercises to slow down your heart rate. Or count backwards from 100.
Be prepared and aware of the amount of writing time.
Visualise yourself writing confidently and calmly.
Get enough sleep the night before the test – sleep physically alters the brain to help you memorise your work better.
Eat a balanced diet to keep your brain sharp and your mind calm.
Try meditating the night before.

References:

http://kidshealth.org/en/kids/studying.html
https://www.topuniversities.com/student-info/health-and-support/exam-preparation-ten-study-tips
http://study.com/academy/lesson/chunking-method-definition-examples-quiz.html
Nestojko, J.F., Bui, D.C., Kornell, N. et al. Memory & Cognition (2014) 42: 1038. https://doi.org/10.3758/s13421-014-0416-z

#Trending: why it’s more hip to be sober

October 24th, 2017 by The Hello Doctor Team

Millennials in the USA and UK are on a mission to love sincerely and maintain authentic relationships through ditching alcohol; opting rather for spirituality-based parties where they down juice shots instead. Sobriety and abstaining from alcohol is fast becoming a trend with these youngsters making sober pacts. So, it’s out with the beers and spritzers and in with juice bars, dry dinners and sober day raves.

Why are students sobering up?

We are more self-aware

We may be lagging behind here at home, but you can take a leaf from your peers abroad. A recent study suggests that the motivation behind ditching alcohol has to do with self-awareness: in this day and age, your pictures and videos can go viral in a matter of seconds, thanks to social media.

In this study, over 30% of the participants have experienced “social shaming”; a picture or video of you at your drunken worst appearing on social media. Embarrassing right? People are now more aware of their actions and the risk of compromising their reputation. Your future employer can dig up your details immediately; a pretty good reason to choose sobriety now for long-term gain!

We know better

It’s also worth noting that health information is just a click away and available at everyone’s fingertips. We’re now much smarter about making better health choices; hence ditching the alcohol. The trend of sober socialising is more on the focus of feeling better mentally and physically.

It’s an easy way to save up

Drinking in moderation or not at all is an active choice that’s going to be good for your body, mind, soul and wallet. Unsurprisingly, once you start tallying up those beer runs, you’ll realise you have more money to pay off student debt, splash out on new threads or just treat yourself to a few luxuries now and then.

Sobriety is also going to free up a lot of time! So get back into your favourite hobby or a new sport.

You can still have a good time

Be proud of your sobriety badge. You may be the only one without an alcoholic drink in hand, but that takes confidence! Be proud of your stripes.
Hold a (virgin) drink in your hand. This is a good trick to avoid the many questions about why you aren’t drinking.
Be tolerant and understanding. Don’t be a killjoy. Let others enjoy their time, and if it gets too much for you to handle; avoid the crowd altogether.
Find like-minded people. This may rather minimise the pressure to participate in the alcohol- based festivities. Join in on the fun; you don’t have to ditch your drinking friends either.
Don’t be boring! Find something to do. Be the DJ for the night or mingle with the crowd. Stay clear of using your phone as it could mean that you’re bored.