What should I do if my preparation energy is not focused

Lack of concentration during exam preparation can be improved through adjusting daily routines, improving diet, psychological regulation, optimizing the learning environment, and moderate exercise. The dispersion of energy is usually related to factors such as insufficient sleep, nutritional imbalance, excessive stress, environmental interference, and lack of exercise.

1. Adjusting your schedule

Maintaining a regular schedule can help improve concentration. Set a fixed time for waking up and falling asleep every day, ensuring 7-8 hours of high-quality sleep and avoiding staying up late. A short nap of 20 minutes can be arranged during lunchtime, but it should not exceed 30 minutes to avoid entering deep sleep. Stay away from electronic devices one hour before bedtime and help the brain relax through reading or meditation.

2. Improve diet

Moderate intake of eggs and fish rich in high-quality protein, paired with whole grains and dark vegetables, and avoid high sugar and high-fat snacks. A small amount of nuts such as walnuts and almonds can provide healthy fat, while berries such as blueberries contain antioxidants. Pay attention to eating regularly and in moderation, and take a walk after meals to avoid drowsiness caused by sudden increases in blood sugar.

3. Psychological regulation

uses the tomato work method to break down learning tasks into 25 minute focus periods with 5-minute breaks. Mindfulness breathing training can alleviate anxiety, practice 3 times a day for 5 minutes each time. Clear daily achievable small goals, reward oneself upon completion, and avoid avoidance due to excessive workload.

4. Optimize the environment

Choose a learning area with sufficient lighting and good ventilation, and only keep necessary materials on the desktop. Use noise cancelling headphones or white noise to block interference, and set the phone to Do Not Disturb mode. Get up and move around every 45 minutes, looking out the window to relax your eye muscles. Green plants or aromatherapy can be placed to create a soothing atmosphere.

5. Moderate Exercise

Engage in 30 minutes of aerobic exercise daily, such as brisk walking and skipping rope, to promote the secretion of endorphins. Yoga or stretching exercises can improve muscle tension caused by prolonged sitting. It is recommended to schedule exercise in the morning or evening to avoid vigorous activities before bedtime that may affect sleep quality. During the preparation period, it is necessary to establish sustainable rhythm management to avoid sudden learning. In addition to the above methods, daily focus duration and interfering factors can be recorded, and strategies can be periodically reviewed and adjusted. If there is a long-term severe attention deficit accompanied by low mood, it is recommended to seek professional psychological support. Keeping the desk tidy, preparing healthy snacks, and forming study groups with classmates can also improve exam preparation efficiency.