Exam Preparation – How to Help Yourself or your Kids

As exams approach, it’s normal for you or your kids to feel stressed. But with a balanced approach to studying, based on the 4 pillars of health, you can help your children manage their workload and stay healthy during this challenging time. 


Here are some practical tips that touch on movement, mental health, nutrition, and sleep to guide you toward exam success.

1. Keep Moving: The Importance of Stretching and Exercise

Sitting for hours while studying can take a toll on the body and mind. To combat this, make sure to stretch every 30 minutes. Simple stretches—like touching your toes or reaching an arm around the side of the chair to rotate your upper back—help loosen tight muscles and improve blood flow. This also helps clear your mind and refresh focus.

For parents, encouraging your kids to do quick stretches or light exercises between study sessions, like a short walk or a few jumping jacks, can increase concentration and reduce stress. These activities release endorphins, the “feel-good” chemicals in the brain, which boost mood and memory retention. Even 10 minutes of movement can make a big difference!

It’s also important to set up an ergonomic workspace, whether for yourself or your child. Ensure that the device is positioned directly in front of you at eye level, and avoid twisting the neck. This can prevent headaches or neck pain when sitting for long periods. Encourage proper posture by placing the buttocks at the back of the chair to support the lower back. Avoid studying while lying in bed as this can cause neck or back pain. Parents, make sure your child’s study space is set up for comfort and success. For more tips, check out our workstation setup blog here

2. Mental Health Matters: Managing Stress During Exam Time

Recognize that stress is a natural part of the exam process, whether you’re the one studying or you’re helping your child prepare. A little stress can motivate, but too much can overwhelm. Practicing relaxation techniques like deep breathing or mindfulness can calm nerves and sharpen focus.

For students, it’s important to balance study time with breaks. The “50-10 rule” is great to follow—study for 50 minutes, then take a 10-minute break to avoid burnout. Parents, encourage your kids to step away from screens during these breaks, whether to stretch, grab a snack, or chat with family. Taking breaks improves information retention and reduces anxiety.

Breaking large tasks into smaller, more manageable chunks can also help reduce overwhelm and build confidence. This strategy can work just as well for you as it does for your kids. Writing to-do lists and crossing off tasks can give both a sense of accomplishment, improving mood and focus! 

3. Smart Nutrition

Nutrition plays a key role in exam success. Studying requires energy, so even if you are not being very physically active during this time, you still need plenty of energy from your food

!Whether you’re studying or cooking for your kids, consider meal planning for balanced meals with plenty of fruits, vegetables, and protein are essential for sustained energy. Healthy snacks like nuts, berries, and yoghurt, rich in brain-boosting nutrients, can also help you stay focused during study sessions.

4. Get Enough Sleep

Finally, sleep is essential. While late-night last-minute cramming might seem tempting, staying up late reduces cognitive performance so staying up late to study is less effective than getting a good night’s rest! Sleep helps consolidate memories and improves cognitive function. Make sure your kids are getting 8-10 hours of sleep, especially the night before exams.

If you are not getting enough sleep, then naps can be helpful! Brief naps of 10-20 minutes in duration (no more so set an alarm!) can help to recharge and give you a boost of mental energy/alertness. For more tips about sleep during exams, you can read NLC Psychology’s blog post all about this topic here

 

Preparing for exams can be stressful for both kids and parents, but focusing on the 4 pillars of health—movement, mental health, nutrition, and sleep—can help ease the process. By encouraging regular movement, supporting mental well-being, promoting healthy eating habits, and ensuring proper rest, you’ll be setting yourself or your kids up for exam success! If you or your child need some additional support during exam time & beyond, our team is here to help!  

Chat to our support team to book an appointment with anyone from our allied health team, or for more guidance on where to start.  You can contact us however is most convenient for you! 

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