Increase concentration

This is how it works with exams and homeschooling

Whether you're studying for an important exam, doing homework or taking part in class via video call: focused work is more difficult at home. There are far too many things to distract you - like your smartphone or your little brother. Read here how you can still increase your concentration and deliver top performance in the next exam.

Spending the whole day in sweatpants, listening to music and snacking on snacks: homeschooling definitely has its positive sides. But there are also disadvantages. For example, you no longer see your friends. That's why you may feel lonely some days. You also need to motivate yourself to learn . This isn't so easy when the internet is constantly causing problems and you can't reach your teachers if you have any questions about the material.

Homeschooling can also be very stressful. The result: your mood, your health and your ability to concentrate deteriorate . Studies also show this. But what exactly happens in your body when you’re stressed? And how can you stop exam stress – and increase your concentration?

Stress response: This is what happens in your body when you are stressed

If, while preparing for an exam or high school diploma, you realize that you simply can't think of the answers to important questions, your thoughts start racing : "Why can't I just remember that? I’ll never graduate!” In such moments, your hypothalamus reacts. This part of your brain is responsible for important bodily functions. This includes your body's circulation, breathing and temperature. When the hypothalamus senses a stressful stimulus, it ensures that certain hormones and neurotransmitters are released:

• Cortisol causes your fat and blood sugar levels to rise.
• Norepinephrine increases your blood pressure and lowers your pulse rate.
• Adrenaline makes your heart beat faster and speeds up your breathing.

A little stress isn't such a bad thing for your concentration . First of all, a small stress stimulus means that you can even concentrate better in the short term. The reason: Stress activates your sympathetic nervous system. This is the part of your nervous system that controls your organ activity. When it is active, we feel awake and know: “Now it’s important!” In these moments your body reacts. It then produces more energy at the cellular level in the form of sugar and fatty acids and transports your blood to the brain more quickly - which in turn affects its ability to function.

But if the stress persists, it affects your ability to concentrate. You can't remember anything anymore, you forget things you've already learned and you have to read every sentence three times so that something sticks. Not an ideal basis for successfully completing exams or a high school average that you are proud of. Do you recognize yourself? Don't worry: with our tips you can put an end to the stress of preparing for the exam.

Tip one: Integrate exercise into exam preparation and use productive phases

When preparing for exams, most people sit quietly at their desk. But that need not be. Studies point to the positive effects of exercise on learning .

You can detach yourself from the workplace in different ways: Either spread your notes around the room so that you have to get up when you need them. In addition, you change your place at regular intervals. After an hour and a half, move your study location from the desk to the kitchen table. After another 90 minutes you switch back.

@Photo: 3M

Of course, you can also learn while you move. Of course, you shouldn't do an endurance run. However, slight exercise has positive effects. Studies also prove this . The reason: During so-called “low-intensity cardiovascular stress,” your brain forms synapses - you can remember new information better.

If you're preparing for high school with flashcards, you can easily take them outside with you. Take a walk and look at the flashcards every now and then. If you learn well by interacting with others, arrange to go for a walk with someone from your class or course. You repeat the learning material while walking and at the same time clarify open questions.

Equally important: Everyone has a different biorhythm - work with them and integrate sport sensibly into your everyday life . While “larks” have a clear head early in the morning, “owls” are most productive in the evening. Know your own rhythm and plan tasks that require a lot of concentration and attention during your most productive phase.

Owls should clear their heads in the morning through exercise, such as jogging . According to studies, they stimulate their sympathetic nervous system without excessive release of stress hormones. The effect: you wake up and feel balanced. Alternatively, owls can do organizational tasks such as sorting notes in the morning if they are not yet motivated enough to exercise. Larks should complete their exam preparation in the early afternoon. In the later hours of the day they regenerate or end the day with fitness training. In doing so, they organize their thoughts.

Tip two: Learn better at home with a tidy workspace

Disorganized notes, pens everywhere, textbooks piling up: your desk is literally overflowing? Constant searching costs you valuable time that could be better spent preparing for the exam. It's also much easier to get distracted if you always have your smartphone in sight. So let everything that bothers you disappear from your field of vision and tidy up your desk . Only the bare essentials should be available.

Think about what you really need so that you can work productively and, above all, concentrate. These include, for example, a pen, a notepad and your laptop. Tip: You can block access to certain websites if you feel too tempted to surf there. The most important utensils also include a glass of water or dextrose tablets, which provide you with quickly available carbohydrates .

Tip three: Set time frames and goals

Your learning goal is: “Everything, and as quickly as possible”. Not a good idea. Too much information at once overwhelms your brain - in the end only half of what you learned remains. It is therefore important: set realistic goals . One such goal is, for example: “I repeated the last lecture in two hours.” Or: “I have clarified my open questions about algebra by this evening.”

Equally important: Don't study to the point of absolute exhaustion, but instead set time windows for each learning stage . Studies show that your brain is most receptive when you take regular breaks from learning. Take a break of five to ten minutes every hour and a half to two hours so that you can continue studying with full energy. During your recovery phase or during exam preparation , dextrose can give you new energy .

If you find it difficult to pull yourself away, set a timer. It reminds you: Now it's time for a little breather.

In the next step, you set clear goals for each learning stage . Studies show that concrete steps have a positive impact on your self-confidence: When you have a clear plan, you learn with focus. You will also feel more confident that you will achieve what you set out to do. Your learning goal should be clear and clear. Write a complete sentence on a sticky note. For example: “Today at 12 p.m. I organized my notes.”

Pin your goal clearly on your computer monitor or on the wall in front of you. Don't throw away the piece of paper when you have mastered a stage, but collect all your “goal pieces of paper”. The reason: Defined projects make your successes measurable . Just the number of pieces of paper will remind you of how much you have accomplished while preparing for the exam.

Well prepared for graduation - even in times of homeschooling

We know: Exam preparation is quite strenuous. With our tips, you'll be fully motivated to prepare for your next exam - and stay on task. In the end, your effort will pay off. This is shown by exam results or high school grades that make you proud.

SOURCES

Ouanes, S., & Popp, J. (2019). High Cortisol and the Risk of Dementia and Alzheimer's Disease: A Review of the Literature. Retrieved March 5, 2021, from https://doi.org/10.3389/fnagi.2019.00043

Liu, PZ, & Nusslock, R. (2018). Exercise-Mediated Neurogenesis in the Hippocampus via BDNF. Frontiers in Neuroscience, 12, 1 - 6. https://doi.org/10.3389/fnins.2018.00052

(2011). Exercising to relax. How does exercise reduce stress? Surprising answers to this question and more. Retrieved March 5, 2021, from https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Exercise% 20reduces %20levels%20of%20the,natural%20painkillers%20and %20mood%20elevators

University of Illinois at Urbana-Champaign. (2011). Brief diversions vastly improve focus, researchers find. ScienceDaily. Retrieved March 5, 2021, from www.sciencedaily.com/releases/2011/02/110208131529.htm