Study – Hello Doctor

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:

The best techniques to memorise anything

August 10th, 2018 by The Hello Doctor Team

Whether you need to study a test, or find your keys (because you woke up late for class), you need a good memory. So, how exactly does memory work, and is there a way you can improve yours?

In the simplest terms, memorizing involves the gathering, storing, recollecting, and later, retrieving information.

There are three major processes involved in memory:

Encoding: To create new memories, information must be changed into a usable form, which happens through encoding.

Storage:When the information has been successfully encoded, it must be stored in memory for later use. Usually much of the stored memory lies outside of your awareness; except when you actually need to use it.

Retrieval: The retrieval process allows you to bring stored memories into your conscious awareness.

Improve your memory with these 3 techniques

Visualization:

According to a study, when you’re trying to remember something like a shopping list, you need to visualise each item vividly in a place you know well, like your living room or kitchen. Adding a bizarre, and intense action to the visualization, helps your brain to memorize it with ease.

Example: Let’s say you need to buy eggs; imagine a hen laying eggs on your coffee table. If you’re out of orange juice, you might picture it splattered up on the wall. This technique is favoured by top memory athletes in the world and is proven to work.

Anyone can use the technique to improve their memory and as a result, reshape your brain.

Loci:

Loci, which means location or place, is an effective mnemonic device(memory technique) that helps memory storage and retrieval. This method relies on visualising mental images to link with the material that needs to be remembered. Creating a vivid mental picture helps the mnemonic become clear and solid in your mind. Rehearsing the link between the location and the material that needs to be memorised adds to the mnemonic’s effectiveness.

It’s based on the assumption that you can best remember places that you are familiar with, so if you can link something you need to remember with a place that you know very well, the location will serve as a clue to help you remember. Imagine walking through campus or your house and certain parts of it will be linked to parts of your speech. So, as you mentally walk through your chosen place, you recall the information.

Example: If we apply this to the grocery-list, you may imagine your living room filled with orange juice, drenching all the couches, sticking against the wall, and then imagine eggs spilling out of the fridge in the kitchen, filling the whole kitchen with gooey yolk.

Chunking:

This method involves creating random bits of information into something meaningful and memorable. If you need to remember a list of things like buying bananas, eggs, apples and roses, you can create a word out of the first letters (e.g. “BEAR”), which is easier to remember than the individual items. It also helps that BEAR is visual, and an easy-to-remember word. You could imagine the bear running through the glass door of the grocery-store, using the visualization technique from earlier to anchor the mnemonic at the store.

If you’ve ever tried to remember a phone number by making a word (or words) out of the letters on the phone’s dial pad, you’ve already used chunking.Chunking isn’t just a memory technique; it’s a form of human creativity, and a great way to boost brain functions.

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

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

How holidays can make you smarter

July 22nd, 2017 by The Hello Doctor Team

There isn’t much debate about whether leaving lectures behind for a few weeks and heading out on holiday feels good. But did you know that this kind of disruption to your regular schedule can change your brain for the better? It’s true!

By constantly living under pressure to problem-solve and plan, your ability to think creatively and strategically starts to dwindle. What’s more, continuous “term time” set off reactions in your body, such as stress, fatigue and negative mood, and they drain focus, strength, and emotional resources. Naturally, these need to be refueled, otherwise it becomes harder to stay on-task, be attentive and solve problems. Indeed, your brain operates more clearly when not rushing from one task to the next.

Other reasons why holidays have brain boosting health benefits:

Lower stress levels. Holidays are important because your brain isn’t equipped to maintain constant levels of stress. When you’re under chronic stress, your body releases the stress hormone, cortisol. High levels of cortisol damage the hippocampus (the area of the brain responsible for learning and memory).
Less technology. Media multitasking, like sending a text while taking notes, doesn’t make you more productive, it does the opposite! Your brain simply isn’t wired to perform two tasks at once. Forcing yourself to switch between tasks fatigues the frontal lobe of your brain, slowing its efficiency and performance.
A change in focus. On holiday your brain can focus on more mundane (but still important) things. When you’re not actively learning something new, the brain consolidates information that you have already learnt, storing it in its memory bank.
More sleep. No early lectures means a later waking time (provided you don’t have later bed times!). When you’re sleep deprived, your cognitive functioning plummets to a less-than-ideal level, making it hard to do anything productive. While the jury is still out on whether you are ever actually able to catch up on lost sleep, getting the right amount of sleep (7-9hrs per night) significantly improves learning, memory and overall brain function.

How to make the most of your holiday to boost your brain

Make a holiday bucket list. As much as you need to take things easy while on holiday, the brain is an organ and needs exercise, so engage in activities to stimulate yourself intellectually (other than studying).
Get up and go outside. Make it a point not to sit in front of your TV all day. Exercise increases blood flow to the brain, bringing with it extra oxygen and nutrients to tired brain cells. Immersing yourself in nature is another great way to avoid brain drain.
Unplug and get more sleep. Aim to go to sleep and wake up at the same time every day to allow your brain to fully rest and recover. Avoid late night Whatsapp chats!
Make fewer decisions. Decision making is a critical part of life, but eliminate them where you can. Have the same meal every Wednesday, or pick out your clothes the night before. By keeping some basic, routine decisions simple (or eliminating them altogether) you’ll be saving all your mental energy.
Choose brain food. Your brain uses more energy than any other of your organs, using up to 20% of your daily energy intake. Feed the beast! Choose nutrient dense options that balance out energy throughout the day. A sugary treat might make you feel great temporarily, but when your sugar levels drop, so does your mental energy.

Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both your brain’s and body’s performance. Ensure you maximise your holiday and give your brain the break it needs. This way it will be tuned-up for the new semester, and ready to creatively tackle challenging problems with perspective and energy.

References
https://www.scientificamerican.com/article/mental-downtime/
https://www.entrepreneur.com/article/237446
http://www.medicaldaily.com/how-holidays-are-preventive-medicine-study-reveals-medical-benefits-going-vacation-244403
https://www.lifetothefullest.abbott/en/articles/going-on-holiday.html

Skipping lectures? This is what you’re missing out on!

July 21st, 2017 by The Hello Doctor Team

You know you shouldn’t skip your lectures, but you do anyway. You’re your own boss now, so what’s the problem? Life’s too short to spend in boring lectures, and besides, you’ll catch up.

Even though you may think it’s not affecting you, in the long run, it is.

When you miss class, it takes more time to learn what you missed than it would have taken if you went to class in the first place. You’re actually creating more work and unnecessary stress for yourself. On top of that, you probably won’t learn the work as well.

What the research says:

Lectures are great for debates and discussion. Class discussions can encourage students to learn from one another and express the course content in their own words, say researchers from the University of Maryland. This can help you better understand the material.

Not grasping the work properly will in turn affect your academic performance and grades. According to findings in The Review of Research in Education, class attendance is a better predictor of college grades than any other known forecaster of academic performance, including scores on standardised admissions tests, study habits, and study skills.

This may be more apparent if your attendance in class counts towards your grades. If you skip class all the time, chances are you’ll score a low grade. And, to get a lower grade simply because you didn’t show up is just not worth it.

The social benefit

When you miss class, you also miss out on the opportunity to make new friends, which is an integral part of your college experience. Class activities often call for working with partners or in a group. If you never attend class, you’ll never be able to expand your social circle, and you lose out on valuable support when you need it.

The financial benefit

Founder of the site, collegeinfogeek.com, Thomas Frank breaks it down to the bottom line: “Our main focus should be on the value of each class as it applies to your earning potential in the future, because college is a business decision, it is an investment.”

How invested are you in your future? Remember too that the years you spend at university are fertile ground for making long-term connections. You never know who you may work with in the future and if people remember you as someone who regularly ditched class, you could gain a reputation as lazy and unmotivated.

Surviving lectures

Statistics show that 60% of students find at least half of their lectures to be boring. When lectures are boring, you’re more likely to skip them.

Here’s how to banish boredom and make lectures work for you:

Ask questions. Participating in class can help you engage with the subject and speed up lectures. It can also make the lecture more interesting for you and your peers.
Take notes. This will keep you busy and attentive during lectures. It will also help you remember your lecturer’s words, and filter the information to decide what’s noteworthy.
Focus on the topic. A lecturer with a monotonous voice can make lectures tedious. Instead of focusing on the speaker, concentrate on the subject. This may help curb boredom and distraction.
Change your attitude. If you tell yourself a lecture is boring or pointless before it begins, it will be – regardless of its content. Go to class with a purpose and the notion of gaining knowledge to benefit your future.
Catch up the smart way. If you absolutely must miss class due to an emergency, check out similar Ted Talks and other lesson plans online for a different take on the same topic.

So, what are the up-sides?

There aren’t really upsides to missing lectures worth mentioning. So, make the best decision for your future, and hurry off to class!

References:

Last-minute cramming? Here’s how to do it well!

September 28th, 2016 by The Hello Doctor Team

All students have one problem in common: they never have enough study time. Learn how to use the time you do have more efficiently.

Continue reading “Last-minute cramming? Here’s how to do it well!”

What will I be?

September 4th, 2016 by The Hello Doctor Team

Grade 9 is time for making subject choices!

Continue reading “What will I be?”

Here’s why these study tips WORK!

March 14th, 2016 by The Hello Doctor Team

“Re-write all of your tips.”

“Highlight important sections in your text book.”

“Make acronyms so you’ll remember them.”

Parents, teachers and your friends will give you lots of studying advice. They all sound like they should work, but do they really? Here are some tips that are scientifically proven to help you remember what you’ve studied.

Continue reading “Here’s why these study tips WORK!”

3 Ways to boost your energy instantly

March 4th, 2016 by The Hello Doctor Team

Stay away from the energy drinks and follow these energy boosting ideas!

You’ve pulled another all-nighter, and need to get through a few more chapters before tomorrow’s exam. So you rush into the café and grab 3 cans of energy-drinks. This should get you through right?

BIG Mistake. Energy drinks contain up to 50 grams of sugar (that’s 13 teaspoons worth!) and give you an instant sugar rush, not an energy one. As your blood sugar crashes a few minutes later, you’re left feeling worse off than you did before. You may feel great at the start of the lecture, but by the end of it, you feel like The Walking Dead.

For a healthier (and longer lasting) fix, try one of these energy boosters instead:

1. Chew some gum

People who chew gum regularly enjoy increased levels of alertness, a boost in thinking power and even an increase in reaction time. The act of chewing wakes you up and helps keep you focused on the task at hand. Is one type of gum better than another? Stick with the sugar-free options, and go for mint. Besides keeping your breath smelling good, mint also helps to increase alertness and keeps your yawning at bay.

2. Take a Kareoke study-break

Music is most often used to calm things down or to help you chill out. But mix things up a bit and listen to your favourite tunes when your energy starts to dip. Make sure you tap your toes too (playing air guitar is up to you) as this extra activity, together with the stimulation of the music, increases energy and flattens your fatigue! To take things to the next level, belt out the lyrics too. To be able to sing along, you’ll need to control your breathing to take in extra oxygen, exactly what your tired body needs to get re-energised.

3. Sit up straight and go outside

Your mom was right (probably about more than you’d like to admit): sitting up straight and spending more time outside really is good for you! Did you know that slouching lowers the amount of air your lungs can hold by around 30%? Less oxygen means less energy, less focus and a lot less function! Take the time to check your posture: align your ears over your shoulders, shoulders over hips, and hips over your knees and ankles. Once you’re sitting up straight, take a deep breath. Notice the difference? Next, take a short walk outside. Being exposed to fresh air and the wonders of nature lifts not only your energy but your mood too.

Of course going to bed a bit earlier and avoiding all night cramming sessions will go a long way in keeping your energy levels up too… but you knew that already didn’t you?