The tricks for improving and maintaining academic performance are no different from the tricks that athletes use. Athletes are practical; they like to keep it simple. Think of yourself as an intellectual athlete. You are going to run a marathon this year but there will probably be a few sprints involved as well.
What are the useful tricks for getting off to a good start?
Eat right
- Eat for energy
- Eat to maximise concentration
- Eat to minimise mood swings
- Eat little and often
Small meals of the right amount of proteins, vitamins and slow release sugars (wholegrain breads and cereals, fruit and veg) tend to increase your metabolic rate, speed up your body, improve your concentration and reduce moodiness.
Experiment with eating 6 small meals instead of the usual three. This is known as healthy grazing. Don't be worried about putting on weight. You are more likely to reduce weight if you body engine increases efficiency.
Exercise right
Increase your metabolic rate by getting organised exercise a couple of times a week and by getting incidental exercise each day.
Incidental exercise is available at zero cost – climbing stairs, parking the car at a distance from the lecture theatre, riding your bike to uni etc.
Exercise right up to and during the exam period as a physical outlet and an aid to concentration.
Balance right
Recreation, making friends, having fun will also improve your concentration, reduce stress and provide a very necessary balance in your life. Marking in 'Time Out' on your timetable is another of your essential motivational techniques. Your time out can be spent simply or by pursuing a different form of mental challenge from your area of study. Variety is the spice of life.
Sleep right
A reasonable night's sleep is essential for keeping on top on things. Sure you will have a big night out occasionally or an all-night assignment from time to time. You're OK if your sleep patterns are usually regular and you get 6 or more hours sleep on most nights. There are some individual differences in this so get to know your own sleep needs really well.
If getting to sleep is a problem follow some or all of these suggestions:
- Use an athletic slow down technique for 20 minutes before going to sleep. Move your body slowly while getting ready for bed, get into bed very slowly, using the slowness of you body to let your mind know that there is minimal energy required. Focus your mind on simple information like the contact between your head and the pillow, the contact between your body and the mattress; focus on the rhythm of your outward breath. You can control slowing down and getting really comfortable and then just let the point at which you drift into sleep take care of itself. You are never consciously aware of that exact point any way - so let it take care of itself. Enjoy being comfortable and relaxed.
- Avoid vigorous exercise closer than 4 hours before sleep time - if this is not possible then make sure you give yourself the 20 minutes slow down before you go to sleep.
- Cut out caffeine after mid-afternoon (coffee, tea, colas, chocolate).
- Think about cutting down your nicotine, especially after you eat tea.
- Regular meals and increased fitness will improve your sleep.
Goal setting
Athletes usually have an idea of where they want to go, especially if they are running a marathon, otherwise they are likely to take a wrong turn! It's not always possible to know the pathway ahead in detail so set small goals - a day, a week a few weeks at a time.
Use a whiteboard, a hand written chart or a PC to record your progress. Athletes' bedroom walls tend to be covered with progress charts, graphs and timelines. Keep track of your progress and have a private gloat about your achievements. Positive steps, even small ones, must be acknowledged. Remember the athletes only do this because it works; because it really improves motivation
Positive mental rehearsal
Athletes know how to prepare themselves to run their race, as they want to run it. No athlete who wants to do well will be in the starting position and thinking about past failures or doubting their ability. They are not thinking: 'I don't think this is going to go too well' or 'I may get a stitch and throw up half-way down the track!'.
Why rehearse for disaster? Practise the performance you want. If you think positively, you will manage stress better and be more likely to reach your potential..
