Finals week can be overwhelming in addition to everything else going on in your life. To assist with these last few weeks of class (and beyond), here is a list of study (and life) tips! There is a few self-care practices included, too.  

1. Sleep 

It may be challenging with all the responsibilities an individual has but try not to pull all-nighters during this time. Sleep has a major impact on mental health. Good quality sleep decreases depression, anxiety, and stress. It additionally improves physical health (Scott, et al., 2021). If this isn’t possible, try taking 20-minute naps when you can.  

2. Micro-breaks 

Practice this kind of self-care during your study sessions. Micro-breaks are less than 10-minute pauses from tasks that an individual has been continuously working on. Studies found that using micro-breaks preserves energy and productivity (Albulescu, et al., 2022). For every hour you spend studying, try taking a 10-minute micro-break. This may include but is not limited to: 

  • A brisk winter walk 

  • Stretching 

  • Snack/meal breaks 

  • Call or talk to a loved one 

  • Listen to a favorite song  

  • Meditate  

3. Background music  

A study found that many students listen to background music while studying. Some students reported that it increases memorization and critical thinking (Goltz & Sadakata, 2021). Different kinds of genres to listen to while studying may include lo-fi, classical, jazz, and instrumental. 

4. Brain food 

There are some foods that are going to sharpen your mind. Try to incorporate these into your snacks! Do not forget to hydrate and avoid skipping meals.

5. Study environment 

Do not study in places that you typically use to relax, like your bedroom or dorm room. You do not want to associate studying with sleeping. It will decrease productivity and negatively impact your sleep quality. Also avoid studying at home if there are distractions like family members, pets, noise, etc. Instead, come to the library! We have study rooms and space to work.  

6. DND & Social Media Detox 

Minimizing distractions will promote focus. Put your device on Do Not Disturb during study sessions and consider a social media detox during your final week. Not only does it eliminate doomscrolling, but it also limits screen time, makes room for micro-breaks, and improves your mental health. 

7. Expressive journaling  

This type of self-care practice requires paper and a writing utensil. Expressive journaling is freely writing thoughts and feelings towards any experience on paper. It can be thought of as a brain dump. Doing this for 15-20 minutes a day may reduce anxiety (Sohal, et al., 2022). Try this practice when you are feeling stressed. 

8. Lean on your support system 

And most of all, make sure to lean on your support system at this time. This period can feel overwhelming and stressful. Talking to your support system may relieve some of that emotional burden.  

The finish line is in sight! You got this! 

References 

Alexander J. Scott, Thomas L. Webb, Marrissa Martyn-St James, Georgina Rowse, Scott Weich, Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials, Sleep Medicine Reviews, Volume 60, 2021,101556, ISSN 1087-0792, https://doi.org/10.1016/j.smrv.2021.101556. 

Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT. "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS One. 2022 Aug 31;17(8):e0272460. doi: 10.1371/journal.pone.0272460. PMID: 36044424; PMCID: PMC9432722. 

 

Franziska Goltz, Makiko Sadakata, Do you listen to music while studying? A portrait of how people use music to optimize their cognitive performance, Acta Psychologica, Volume 220, 2021, 103417, ISSN 0001-6918, https://doi.org/10.1016/j.actpsy.2021.103417. 

 

Sohal M, Singh P, Dhillon BS, Gill HS. Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Fam Med Community Health. 2022 Mar;10(1):e001154. doi: 10.1136/fmch-2021-001154. PMID: 35304431; PMCID: PMC8935176. 

 

LewWine, Howard E. Foods linked to better brainpower. Harvard Health Publishing. 2024.