How to relieve the lack of concentration during exam preparation

Lack of concentration during exam preparation can be alleviated by adjusting the environment, time management, psychological training, moderate exercise, and dietary adjustments. Attention span may be related to factors such as excessive stress, lack of sleep, external interference, nutritional imbalance, or emotional fluctuations, and targeted interventions are needed.

1. Adjust the environment

Choose a quiet and well lit learning space to reduce interference from electronic devices such as mobile phones. Use noise cancelling headphones or white noise tools to isolate external noise, keep the desktop clean and tidy, and only place necessary learning materials. Research has shown that a fixed learning environment helps the brain quickly enter a focused state.

2. Time Management

uses the tomato work method to break down learning tasks into 25 minute focus periods and 5-minute breaks alternately. Create a daily priority list to avoid multitasking that consumes attention. The prime time, such as in the morning, can be used to tackle difficult tasks, while the less efficient time is used to arrange review tasks.

3. Psychological Training

Mindfulness meditation can improve the continuity of concentration, and practicing 10 minutes of breathing observation every day can enhance anti-interference ability. Set specific learning goals and visualize progress, activating motivation through a sense of achievement. When experiencing short-term anxiety, you can try the 478 breath method to quickly calm your emotions.

4. Moderate exercise

30 minutes of aerobic exercise daily, such as brisk walking and skipping rope, can promote the secretion of neurotrophic factors in the brain and improve cognitive function. Perform simple stretching or eye movement exercises during study breaks to alleviate physiological fatigue caused by prolonged sitting. Be careful not to exercise too strongly to avoid the opposite effect.

5. Dietary regulation

Moderate supplementation of deep-sea fish, walnuts, and other foods rich in omega-3 fatty acids to avoid high sugar snacks causing blood sugar fluctuations. Drinking plenty of water can maintain brain metabolism, and green tea can be used as a substitute for caffeine drinks. If necessary, take short-term B vitamins under the guidance of a doctor to improve neurological function. During the preparation period, it is necessary to maintain a regular schedule and ensure 7 hours of deep sleep every day. Establishing a stable learning rhythm is more effective than staying up late suddenly. Set aside half a day every weekend to completely relax. If long-term attention disorder is accompanied by memory decline, it is recommended to go to a psychological or neurological department to investigate whether there are pathological factors such as attention deficit hyperactivity disorder. Parents can use non critical communication to help candidates relieve stress and avoid excessive focus on grades, which can increase psychological burden.