If you’re a student and need to cram for finals, this is the study plan for you.

When I was in college, my super smart and very well-respected anatomy professor advised us to take breaks when we studied. She showed evidence that students who studied for a few straight hours versus students who studied just one concentrated session with a break in between studying retained the same amount of information. This article discusses the efficiency of studying in 45-minute chunks:

The Break Zone was designed based on the scientific research that says the human brain can only take in up to 45 minutes of information before it starts decreasing its capacity to absorb anything. This is especially relevant in young minds. So, the idea is to encourage youth to start taking more frequent breaks (every 45 minutes, or as often as possible).

What can you do in those break periods to maximize your rest and recovery so you can be ready to jump into another 45-minute study session?

Scrolling on your phone is an easy choice, but it keeps your eyes working overtime by focusing on an object close to your face, the extra stimulation to your brain via blue light can feel overwhelming, and constantly switching screens further disconnects your mind.

Keep reading for a better brain break!

Boost Your Studying with Movement Breaks

Studies have shown that moving your body helps move your mind. As I explain in my book Move for Joy,

Exercise, in all forms, can stimulate something called BDNF in our brains. It stands for Brain Derived Neurotrophic Factor. This protein promotes the survival of nerve cells (neurons) by playing a role in the growth, maturation (differentiation), and maintenance of these cells. Exercise at sixty to seventy percent of your heart rate… before a big meeting or learning course to expand your capacity to take in and apply new information.

Exercise basically creates bigger vessels to take in more information. What kind of movement is best for this kind of brain growth? In general, a variety of movement at a moderate intensity has been shown to create the best results:

Variety: For a creativity boost, add in linear, multiplanar, and cross-directional exercises to bridge both sides of the brain and integrate imaginative thought with executive strategy. For an example of each, try performing a forward lunge (linear), side lunge (multiplanar), and curtsy lunge (cross-directional). Do movements like these within three hours of a creative endeavor for the most effective results.

Moderation: Submaximal levels of walking, interval training, Pilates, spinning, and bodyweight strength exercises are bound to increase energy without leaving you feeling depleted afterwards.

I went ahead and made a whole 7-hour schedule for those big study days to give you the most bang for your study buck, including movement breaks with snacks spaced every 3 hours to keep you fueled and on task. This way, you won’t even have to think about how to spend your breaks but can get right into your breaks for an optimal all-day study session.

Cast All Your Text Anxiety On the Lord

You have the break schedule and movement plan down, but what about your anxiety levels? No matter how hard you study, you must submit your heart to the Lord and give all your anxieties to Him as you study. A fearful heart makes a confused mind. Unite your heart to fear God’s name and allow your thoughts to be renewed after His Word:

“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” Phil 4:4-7

I know you have a lot to study for right now, but if you can read through the above passage and pick one phrase to focus on when those fears start to creep up and choke your study groove. You can use the phrase as an inhale-exhale guide to use breathing to calm your nervous system. If you use the phrase “in Christ Jesus,” you can inhale in Christ and exhale Jesus.

Training yourself with this breathing Scripture meditation while studying will directly translate to text anxiety. When you start to feel that anxious symptom, your body will have practiced the exercise enough for you to go right to it in the middle of the exam without thinking (because rational thoughts go out the window when you’re nervous).

Now that you’re equipped with the best mind-body-spirit plan, let’s get to it!

The Best Study Plan

This plan covers a 7-hour block, but feel free to break it up as needed, but make sure to keep the 45-minute chunks with 15-minute breaks. I planned some outside time so you can get out of your space and be refreshed coming back in.

What You Need:

Timer
A space where you can move freely (a private room might be best)
Snacks (include a carb with protein or fat)
Plenty of water
Study materials
Printable plan

Put away all the distractions, put on the classical music, print out this plan, say your breath prayer and let the Lord lead the way!

Hour 1: Study, MOVE, HYdrATE

45 Minutes: Study
15 minutes: 20 cross jacks, 10 push-ups of choice, 2-minute stretch x3, hydrate

Hour 2: Study, Move, HYDRATE

45 minutes: Study
15 min: 20 mountain climbers, 10 bicycle crunches, 2-minute stretch x 3, hydrate

Hour 3: Study, WALK, SNACK, HYDRATE

45 minutes: Study
15 minutes: Walk outside, grab a snack, hydrate

Hour 4: Study, MOVE, HYDRATE

45 minutes: Study
15 minutes: 20 high knees, 10 side lunges each side, 2-minute stretch x3, hydrate

Hour 5: StudY, MOVE, HYDRATE

45 minutes: Study
15 minutes: 20 skaters, 10 swimmer squeezes (supermans), 2-minute stretch x3, hydrate

Hour 6: Study, WALK, SNACK, HYDRATE

45 minutes: Study
15 minutes: Walk outside, grab a snack and hydrate

Hour 7: Study and Celebrate!

45 minutes: Study
15 minutes: Walk to a friend’s place and celebrate your study day!

Happy studying!

*Disclaimer: Exercise at your own risk! Please consult with a qualified medical professional before beginning any exercise program. Always start at a beginner level and then move up to something that challenges you, but don’t push yourself beyond your own limits. Most of all, have fun!

If you enjoyed this post, I think you’d love my book Move for Joy, where I help you discover your unique motivator according to your needs and season of life, along with exercise that supports you right where you are! Take the free quiz to find out what kind of exerciser you are, and grab the book on Amazon. This can be your “fun read” to celebrate after finals ;)

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