What to do if your attention is not focused during the exam preparation? Improve your attention before the exam

Lack of concentration during exam preparation can be improved by adjusting the learning environment, setting a time plan, practicing concentration, ensuring sufficient sleep, and exercising appropriately. Attention span is usually caused by environmental disturbances, psychological stress, lack of sleep, nutritional imbalance, underlying diseases, and other factors.

1. Adjust the learning environment

Choose a quiet and well lit space for learning, and remove sources of interference such as mobile phones. Use noise cancelling headphones or white noise to block external noise, and only keep necessary learning materials on the desktop. Maintaining an ambient temperature of 20-25 degrees Celsius is more conducive to maintaining alertness, and regularly opening windows for ventilation can help increase oxygen supply to the brain.

2. Develop a time plan

Use the tomato work method to break down learning tasks into 25 minute focus periods with 5-minute breaks. The daily study plan is specific to chapters or question types, and small rewards will be given after achieving the goals. Avoiding prolonged study of a single subject and alternating between science and humanities content can reduce brain fatigue.

3. Concentration Practice

improves concentration through mindfulness breathing training, observing breathing rhythm for 10 minutes every day without judging distractions. Schulte grid and other visual tracking exercises can enhance attention span, gradually increasing difficulty from 3x3 grids. Short term memory training such as numerical repetition can also help improve information retrieval ability.

4. Ensure adequate sleep

Maintain 7-8 hours of high-quality sleep during the pre exam stage, and the deep sleep stage is crucial for memory consolidation. Avoid using electronic devices one hour before bedtime, as blue light can inhibit melatonin secretion. A fixed daily routine can stabilize the biological clock, and taking a 20 minute nap in the afternoon can relieve fatigue but should not exceed 30 minutes.

5. Moderate exercise

30 minutes of aerobic exercise daily, such as brisk walking or skipping rope, can promote dopamine secretion. Low intensity exercises such as yoga can reduce cortisol levels and significantly improve learning efficiency within 2 hours after exercise. Be careful not to exercise too strongly to avoid excessive physical exertion. During the preparation period, it is important to maintain a balanced diet and supplement foods rich in omega-3 fatty acids such as walnuts and deep-sea fish in moderation to promote brain cell health. During study breaks, eye exercises and neck relaxation can be performed. After prolonged sitting, it is recommended to move the limbs to promote blood circulation. If there is persistent severe attention deficit or accompanying memory loss, it is necessary to check for anemia, thyroid dysfunction, and other conditions. If necessary, use drugs that improve brain metabolism such as piracetam and oxiracetam under professional guidance.