From learning to make custom-built transformers to mastering a new language, learning anything can take a real toll on our mental and emotional well-being. The pressures of academic performance, the fear of failure, and the sheer volume of information to absorb can create significant anxiety so that it’s a lot harder to learn effectively. Traditional methods often focus on external strategies like study schedules, but integrating mindfulness can make all the difference.
So here are 3 helpful tips.
5-4-3-2-1 Grounding Exercise
Anxiety often leads to a whirlwind of negative thoughts, making it tough to concentrate. The 5-4-3-2-1 grounding exercise pulls your focus back to the present and calms your mind.
You want to:
- Sit somewhere you won’t be disturbed.
- Notice five things you can see.
- Feel four things you can touch.
- Listen for three different sounds.
- Identify two scents around you.
- Focus on one taste, whether it’s something you’re eating or a flavor you remember.
For example, before an important math test, it’s a good idea to:
- Spot a clock, a plant, a notebook, a chair, and a window.
- Feel the desk, your pen, the fabric of your clothes, and the chair.
- Hear the hum of the air conditioner, distant voices, and the rustle of papers.
- Smell your coffee and a hint of fresh air.
- Taste the lingering flavor of your breakfast.
Mindful Note-Taking
Mindful note-taking helps you engage more deeply with the material so that it’s easier to understand and remember. It turns note-taking into an active, thoughtful process rather than a rote task.
You want to:
- Grab your notebooks, pens, and highlighters.
- Decide to be fully present while taking notes.
- Take notes slowly, using colors and symbols to highlight important info.
- Go over your notes and reflect on what you’ve learned.
For example, in a lecture on the circulatory system, you:
- Use a blue pen for main points, a red pen for details, and a green highlighter for terms.
- Draw a simple diagram of the heart and label it as you listen.
Progressive Muscle Relaxation (PMR)
Physical tension from anxiety can disrupt your ability to focus. PMR helps relax your muscles and calm your mind and often this makes it a lot easier to concentrate on learning.
You want to:
- Sit or lie down somewhere quiet.
- Tense your toes and then relax them.
- Move up your body, tensing and relaxing each muscle group.
- Use slow, deep breaths throughout.
For example, after a long study session, it’s a good idea for you to:
- Lie down and tense your toes for a few seconds, then let go.
- Move to your legs, tensing and releasing.
- Continue up through your abdomen, chest, arms, and face, letting go of any built-up tension.
Learning can be stressful, but adding mindfulness to your routine can make a big difference. Really, try these tips.