Let's talk about exams, revision, stress, anxiety and why we shouldn't focus on results.
Schools are focused on results, universities and colleges are focused on results, parents are focused on results, employers are focused on results, this may not be strictly accurate but this is how it feels to many of our young people, they find it overwhelming and believe that if they don't get the results that they are a failure or not good enough. This means that many of them are stressed out and anxious, which then impacts their ability to reach their potential…
So, what can we do to help them?
Tip 1 - Focus on the process not the outcome.
They can’t do any better than their best!
Set revision related goals and rewards and take the focus off the results.
By doing this we are showing them that we value the hard work they are putting in and no matter what the outcome, we know they are doing their very best. If we focus on the results, no matter how hard they work, if they don't get what they want or what is expected, despite having put all the hard work in, they will believe they are stupid, not good enough, a failure, not intelligent. These thoughts then develop into beliefs with strong emotions attached and will, in the future, impact their desire to do the hard work because last time it was 'pointless' and a 'waste of time and effort'.
However, if we focus on the process and doing their best, no matter what the result, they will know they did everything they could have done and we are proud of them for that. This will establish more positive beliefs and help foster their self-esteem, self-confidence and self-worth as well as a 'give it a go' attitude.
Tip 2 - Let's talk about multitasking, focus and productivity
In short multi-tasking doesn't work. Every time you take your focus off one task and move to another it takes you a while to get focused again and back on track. Multi-tasking reduces productivity by 40%. So if your young person wants to get their revision done faster and more efficiently then they need to take all distractions away, and yes that means phones. Then they can focus on doing their revision and getting back to what they want to do faster!
Sit down with them, watch this video and complete the task together, you will need two pieces of paper and two pens. The conversation that follows the task will then be a great opportunity to talk them about how they approach revision.
Tip 3 – Get really specific
If our brain knows what it is doing in advance of starting something it is much easier to start and stay focused. So rather than putting a revision timetable together that just says, ‘2 hours biology revision’ get really clear what that actually looks like.
1. Which topic of biology are they going to revise?
2. Which text books, sections, pages will they need to have available to do this?
3. Which notes will they need to have available?
4. What revision techniques will they use? Flashcards, mind maps, note taking, sample questions etc.
Help your young person to do this, working on it together will make it seem a less daunting task, get them to reflect on whether their plan is realistic and achievable?
Tip 4 – Taking breaks
Studies have shown that after about 40-45 minutes we start to lose concentration and retain less information if we don’t have a break. Help your young person plan their revision accordingly – 45 minute chunks followed by a 15 minute break, if they want to do chunks of a hour and then break that’s fine too. Get them to set alarms to remind themselves when to stop and when to start again. Ideally in their breaks get them moving, even if it is to a different room for a drink or to look at their phone. Ideally get them to go outside for 5 minutes.
If your young person is autistic and gets into hyperfocus this is a little different. Talk through with them what works best for them and come to an arrangement about who, when and how they will be reminded to take a break.
Tip 5 – Daily reflection
All the best plans have bumps in the road, ask them the following questions each day to help them reflect on how things are going:
1. How do you feel revision has gone today overall?
2. What went really well?
3. What was more of a challenge?
4. How do you need to do things differently tomorrow to overcome today’s challenges?
5. What changes do you need to make to you plan so that happens?
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