Keeping pace

• Wake up at the same time every day so that your mind and body can get into a regular cycle. Get into a rhythm!
• Take a deep breath, air your room for getting your blood flowing
• Make time for a healthy breakfast. Your body and your brain need energy in the morning to get started and kick off a productive day.

• Eat well-balanced meals at regular times. When you need a snack, pick something healthy like fruit, nuts or dark chocolate.
• Take meal breaks without any distractions (social media or messages, for example) in order to take some time for yourself and recharge your batteries for the afternoon.

• Stop exposure to screens (smartphone, tablet or computer) one to two hours before going to bed in order to reduce the effects of artificial light (or blue light) on your biological clock and enable for the production of melatonin, the sleep hormone.
• Go to bed at the same time every night so that your body learns when it’s time to slow down, unwind and prepare for a good and rejuvenating night’s sleep.
• Read a book or comic, or listen to calm music, to help you get to sleep.
• Did you know… that your brain is still active even when you sleep? The brain uses that time to sort through the information received during the day and consolidate it in the memory.

Why not taking ten minutes to relax and breathe deeply? That will help release tension, loosen tight muscles, slow your heartbeat, clear your mind and bring calmness. You can do this several times throughout the day or anytime you feel the need. YouTube has an array of videos on stress management and relaxation topics. Spend a few minutes browsing through them to find the one that’s right for you. There are also many apps available (on iPhone and Android) to help. Most of them are free, and some include a subscription option. Ones you might want to try are Respirelax+ (cardiac coherence), Petit Bambou (which has a section specifically for students), Namasté, Calm and Headspace.

Check also our page Stress management.

Export your course timetable from Is-Academia to your diary (outlook or other) and add all your fixed timetables, including your job, sports activities, associations or resourcing. Include all the important deadlines you’ll find in the academic calendar.

Prepare your diary for the following week and write down each appointment. You can write them down in your electronic or online diary. Take time to look at your schedule, the week’s important deadlines and define your priorities.

Look at your schedule and to-do list for the next day. Check that it is in line with your deadlines and what you have been able to accomplish during the day. If necessary, adjust or redefine your priorities.