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Mindful Studying Tips From a Delaware School Counselor

Danielle Litterelle
Meditation and breathing exercises can’t tackle your to do list, but they can help you calm down and center you to start again.
Here are some wellness tips to help you slow down and do your best as you approach mid-terms or finals.

Start with the right mindset by making a plan and organizing your workspace.
Create a study calendar and start with the most difficult tasks first. 

Step away from your studying.
Be sure to give yourself breaks and incentives. It’s best to take a 10 minute break for every hour that you study. 

Release stress with the power of music.
Music, 60 seconds per beat, can cause the brain to synchronize with the beat and make you more focused. While studying, listen to light music in the background or grab your headphones. Give it a try with music by Mozart or Bach. 

Turn off your phone.
It is tempting to check your phone, but keep it out of reach.

Healthy routines make a difference in stress levels.
In addition to getting a good night’s sleep (8-10 hours), make sure you eat a good breakfast the morning of the exam too. 

If you are feeling tense and unable to relax, here are two great breathing exercises to help you calm your body and ease your mind:

Deep belly breathing
Start by breathing in through your nose. Draw the air into your belly rather than your chest.You can put your hands lightly on your stomach so you can be aware of your belly rising and falling. Breathe out through your mouth at least two-to-three times as long as you inhale. Be sure to relax your neck and shoulders. Repeat.

5-5-5 Breathing
Inhale very slowly through your nose for five seconds: 1-2-3-4-5. Exhale very slowly through your nose or mouth for five seconds: 1-2-3-4-5. Wait for five seconds: 1-2-3-4-5. Repeat the process three more times.

If you are interested in more mindfulness and relaxation techniques, download: Headspace, Calm, or Insight Timer. 

Thanks to WFS MS/US Counselor Danielle Litterelle for her contributions to this article. 
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