Happy Belated September! Time to dust off the school books, grab the highlighters and buy a sweet new backpack… is what I would say if I were still in middle school (or college…everyone loves new backpacks, right?!) Let’s all have a moment of silence for how easy we had it when all we had to worry about was what color of highlighter we would be using that day. Being a student is just about the best damn job there is out there. Endless learning, endless mental stimulation, endless free shit on college campuses. Yes, there is hard work, but all of your friends are putting in just as much hard work, meaning you will always have company at your study parties, and it is not absurd to cancel a night out because you pulled an all nighter writing a paper. Can you tell I miss college? More than college, I miss being a student. A 40 hour-a-week student on a campus. Specifically, in Boston, the best college city around (GO BU!)
We have all been students in the past. However, when we look more closely, do we ever stop being students? Just since we no longer hear “Pomp and Circumstance” after every achievement does not mean our learning ever ceases to progress. Wearing a cap and gown does not increase the chances that learning has occurred, for learning is an ongoing process, not one with a specific stopping point. I truly believe that we are all students of the present and future, and if we are not learning daily, we are wasting opportunities to grow.
I just completed taking the GRE (Graduate Record Examination) last week and having not been in a school setting for two years I found it difficult to focus and study. Long gone were my diligent study habits, my Type A perfectly written notecards, and long hours spent in the library without getting distracted. I managed to get through the exam and scored well, but I was nonetheless disappointed that I could not focus as well as I had only two years ago. I have no doubt that this lack of focus was attributed to working full time, not wanting to study on a nice day because I would rather go hiking with my boyfriend, or simply not wanting to expend any more energy on a given day. One saving grace was that when I did study, I knew how to study in a healthy way.
Healthy study habits will get you far. Knowing how to take care of your body and mind will ensure you success in the future, whether you are studying for another standardized test like me (DO THEY EVER END???!!), studying for a midterm, or studying for a big presentation, take note of the following tips to keep focused and to keep your HANGER at bay.
- HEALTHY SNACKS ARE YOUR BRAIN’S BEST FRIEND
- Make sure to have snacks that combine carbs, protein, and fat, to increase satiety and to keep your mind focused. Aim for 100-200 calories.
- As always, READ LABELS for serving sizes. You may be surprised by how small a “serving” of certain foods can be.
- Fresh Ideas
- Veggies and 2 Tbsp. hummus. Try carrots, celery, bell peppers, cucumbers, cherry tomatoes (okay, technically a fruit), etc. (I love putting hot sauce on my hummus for a nice kick!)
- Apple (or banana) and 1-2 Tbsp. nut butter. Almond, peanut, cashew, hazelnut, whatever tickles your fancy!
- Whole grain crackers & 1 oz. low-fat cheese
- Small handful of trail mix (watch the portion size!)
- 1/2 C. whole grain cereal, 1/2 C. milk, 1/2 C. fresh berries
- PB2 Protein Shake: 1 C Almond Milk (30 cal.), 1/2 frozen banana (50 cal), 1 scoop protein powder (50 cal-depending on brand. Read the label), 2 Tbsp PB2 (45 cal.) + ice (0 cal) = 175 Calories
- Hard boiled egg and whole grain crackers
- Stay hydrated. Your brain is about 73% water. How can you expect your brain to perform well when you are not fueling it? Your brain cells lose efficiency when not properly hydrated, impairing short term and long term memory function. Make sure to keep a water bottle close by at all times. Drink a tall glass of water as soon as you wake up, and continue to drink water throughout the day.
- Don’t be afraid to take breaks (in moderation). Some people are super human and can spend hours on end in one given position with razor focus on a single topic. Most of us, however, do get distracted, or experience test fatigue. That is normal. Take a 10 minute break every hour or two to walk around, stretch, have a snack, or check Instagram. The key to this break is that you must keep it short. Do not become tempted to enter into a long texting conversation you know you will not be able to stop thinking about. It can wait. This time is YOUR time, and no one should interrupt it.
- Schedule exercise dates. Make a conscientious effort to stay active. Even just 30 minutes of exercise will let you refocus your mind and prepare for your exam. Schedule an exercise class, go for a run with a friend, complete a yoga sequence in your room. The important thing is not WHAT you do, the important thing is that you DO SOMETHING ACTIVE.
- Get enough sleep. I cannot stress this last point enough. Sleep keeps our memories alive, and not just rote memory. Short-term, long-term, and working memory all are enhanced by sleep. According to a new study from the Stanford Sleep Medicine center, “sleep is associated with hippocampal encoding and consolidation of memory.” By getting the recommended amount of sleep (7-9 hours) you are maximizing the chances of remembering the information you have just studied. (Sleep also increases immune function keeping you from coming down with a cold just before your tests.)
- Relax. Take a yoga class, meditate, take a few deep breaths. Allow yourself to refocus and reflect.
Studying is something we should never stop doing. If you are not currently a student (in the traditional sense of the word), challenge yourself to pick up that language you struggled with in High School, follow free online courses on a topic of your choice, take classes at a community college, and read, read, read.
Remember, brain power is directly influenced by your body’s health. Do not forego exercise and sleep for longer study sessions. Shorter study sessions coupled with exercise and sleep will allow for better procurement of memory and better memory retrieval!
SEIZE THE WHEY 
