It’s close to finals time, and that means students all across the country are in the flow of exams, studying, writing papers, and going to class. This can be a stressful experience, and it can be easy to forget that in academics, a few percent on a test can make the difference between passing and failing. With that in mind, below are 5 tips that you can use to improve your exam performance and reduce stress.

1. Block Out Distractions

It sounds obvious, but in a world of iPhones, high-speed internet, video games, and social media, distractions abound. When you’re trying to memorize facts about the American Revolution, it might be tempting to reach for your phone to see the latest updates from your friends on Instagram, but you’re better off leaving it at home. This will probably feel torturous at first, but you can naturally adapt to a low-stimulus environment if you give it some time. You’ll gradually be able to sustain focus on your work for longer, which helps to reduce the chances that you get stuck in a cycle of procrastination and chronic anxiety.

2. Try A Standing Desk

Standing desks are a relatively new phenomenon, and are a great way to stay alert when you’re working. You know that passive, barely-focused state of mind that happens after you’ve had too many burritos for lunch? Standing can counteract that. Sitting in a chair or lying on a couch can have you feeling a bit too comfortable, which can wear down your productivity. While the physical health benefits of standing desks are up for debate, if you tend to drift off into a hazy state of mind when you’re trying to get some studying done, it might help to avoid lounging too much.

3. Take Strategic Breaks

Human beings aren’t computers, and it’s hard to work in a sustained, focused manner for an extended period of time without getting distracted. To help counteract this, try and take timed breaks in order to give yourself an incentive to get through certain amounts of material. For example, set a realistic goal of completing part of a chapter, and then take a walk or listen to some music after you hit that goal. This helps to generate momentum when you’re working on something, giving you small wins that gradually stack up to create a positive feedback loop that further motivates you. Procrastination often starts with an overly ambitious goal, anxiety over not being able to achieve it, and then avoidance behavior in the form of social media, video games, and other distractions. Avoid procrastination by setting realistic goals with strategic breaks: Rome wasn’t built overnight, and you aren’t a robot.

4. Study With Other (Productive) People

Even if you’re not fully aware of it, you tend to absorb the behaviors and attitudes of the people that you associate with. This is why your grandmother will tell you not to spend too much time with the wrong crowd -- sooner or later you become just like them. But this effect can also apply in the opposite direction: If you know someone who is highly productive and efficient with their time, try and study with them. Even if you don’t talk about the same material or even have the same classes or tests to study for, you’ll pick up on their habits and strategies. For most people, it’s easy to procrastinate and stay unmotivated if you’re only accountable to yourself, but when you surround yourself with productive people, it will seem natural to emulate their tendencies, and you’ll feel some healthy social pressure to succeed.

5. Ask Yourself: “Why Am I Doing This?”

One of the most onerous aspects of academic work is that you are often forced to learn about things that seem to have no relevance to the real world. For example, a common source of frustration among pre-medical students is the difficulty of the introductory organic chemistry courses, which on the surface seem like they have nothing to do with being a physician. The reality, however, is that a proper understanding of this material informs quality medical care -- it’s just impossible to see it that way unless you are very clear on why you’re taking the class to begin with. That’s why it’s helpful to remind yourself of why you are studying, because ideally, the work that you put in now will lead you to a more meaningful career down the road. If you wake up in the morning unmotivated, feeling like your work doesn’t matter at all for your future, it might be time to reassess your goals. We have an instinct for meaningful experiences that relates directly to our motivation level, and it’s foolish to ignore this. Be honest with yourself, and search for the real reasons behind your decisions -- the reward can be a more purpose-driven life where you are inherently motivated to do things rather than feeling like everything you do is one obligation after another.

I hope that these tips are helpful for you as you continue with your academic work. Please let me know if this information is useful, and I can expand on the above topics to give you more in-depth recommendations.

References:

Even Small Distractions Derail Productivity. Association for Psychological Science - APS. https://www.psychologicalscience.org/news/minds-business/even-small-distractions-derail-productivity.html. Published 2016. Accessed September 22, 2019.

MacEwen BT, MacDonald DJ, Burr JF. A systematic review of standing and treadmill desks in the workplace. Preventive Medicine. 2015;70:50-58. doi:10.1016/j.ypmed.2014.11.011

Creasy SA, Rogers RJ, Byard TD, Kowalsky RJ, Jakicic JM. Energy Expenditure During Acute Periods of Sitting, Standing, and Walking. Journal of Physical Activity and Health. 2016;13(6):573-578. doi:10.1123/jpah.2015-0419

How Instincts and Our Experiences Can Influence Behavior. Verywell Mind. https://www.verywellmind.com/instinct-theory-of-motivation-2795383. Published 2019. Accessed October 17, 2019.

Ameet Ranadive. The Power of Starting with Why. Medium. https://medium.com/leadership-motivation-and-impact/the-power-of-starting-with-why-f8e491392ef8. Published May 26, 2017. Accessed October 17, 2019.