Study Breaks That (actually) Make You Smarter
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- เผยแพร่เมื่อ 7 มิ.ย. 2024
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So, are there ways to maximize study breaks? Are there things to do during a study break that improve studying? That improve mindset? That improve wellbeing? In this video I'll show you the 8 best things to do during study breaks.
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Time Stamps:
0:00 Intro
1:20 Practice
2:30 Short Nap
3:30 Clean Up
5:10 Meditate
7:05 Healthy Snack
8:45 Change Position
10:15 Mini-Exercise
12:02 Posture
13:15 Outside
15:02 Example Day
16:07 Outro
Work Cited:
1. Lovato N, Lack L. The effects of napping on cognitive functioning. Prog Brain Res. 2010;185:155-66. doi: 10.1016/B978-0-444-53702-7.00009-9. PMID: 21075238.
2. Hughes MA, Swan L, Taylor CL, Ilin R, Partridge R, Brennan PM. The Impact of Novel Nontechnical Stressors (Visual and Auditory) on Simulated Laparoscopic Task Performance Among Surgeons and Students. J Laparoendosc Adv Surg Tech A. 2022 Feb;32(2):189-196. doi: 10.1089/lap.2021.0695. Epub 2021 Dec 2. PMID: 34860611.
3. Zhang Y, Kaber DB, Rogers M, Liang Y, Gangakhedkar S. The effects of visual and cognitive distractions on operational and tactical driving behaviors. Hum Factors. 2014 May;56(3):592-604. doi: 10.1177/0018720813495279. PMID: 24930178.
4. Peterson, Linda Gay, and Lori Pbert. “Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders.” Am J Psychiatry 149.7 (1992): 936-943.
5. Miller, John J., Ken Fletcher, and Jon Kabat-Zinn. “Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders.” General hospital psychiatry 17.3 (1995): 192-200.
6. Chiesa A, Serretti A. Mindfulness-based stress reduction for stress management in healthy people: a review and meta-analysis. J Altern Complement Med. 2009 May;15(5):593-600. doi: 10.1089/acm.2008.0495. PMID: 19432513.
7. Davidson RJ, Kabat-Zinn J, Schumacher J, Rosenkranz M, Muller D, Santorelli SF, Urbanowski F, Harrington A, Bonus K, Sheridan JF. Alterations in brain and immune function produced by mindfulness meditation. Psychosom Med. 2003 Jul-Aug;65(4):564-70. doi: 10.1097/01.psy.0000077505.67574.e3. PMID: 12883106.
8. Brand-Miller J, Buyken AE. The Relationship between Glycemic Index and Health. Nutrients. 2020 Feb 19;12(2):536. doi: 10.3390/nu12020536. PMID: 32093020; PMCID: PMC7071350.
9. Hyder F, Rothman DL, Bennett MR. Cortical energy demands of signaling and nonsignaling components in brain are conserved across mammalian species and activity levels. Proc Natl Acad Sci U S A. 2013 Feb 26;110(9):3549-54. doi: 10.1073/pnas.1214912110. Epub 2013 Jan 14. PMID: 23319606; PMCID: PMC3587194.
10. Amtul Z, Atta-Ur-Rahman. Neural plasticity and memory: molecular mechanism. Rev Neurosci. 2015;26(3):253-68. doi: 10.1515/revneuro-2014-0075. PMID: 25995328.
11. Cassilhas RC, Tufik S, de Mello MT. Physical exercise, neuroplasticity, spatial learning and memory. Cell Mol Life Sci. 2016 Mar;73(5):975-83. doi: 10.1007/s00018-015-2102-0. Epub 2015 Dec 8. PMID: 26646070.
12. Gomez-Pinilla F, Ying Z, Opazo P, Roy RR, Edgerton VR (2001) Differential regulation by exercise of BDNF and NT-3 in rat spinal cord and skeletal muscle. Eur J Neurosci 13:1078-1084
13. Máderová D, Krumpolec P, Slobodová L, Schön M, Tirpáková V, Kovaničová Z, Klepochová R, Vajda M, Šutovský S, Cvečka J, Valkovič L, Turčáni P, Krššák M, Sedliak M, Tsai CL, Ukropcová B, Ukropec J. Acute and regular exercise distinctly modulate serum, plasma and skeletal muscle BDNF in the elderly. Neuropeptides. 2019 Dec;78:101961. doi: 10.1016/j.npep.2019.101961. Epub 2019 Aug 29. PMID: 31506171.
Sources 14-19 (wouldn't fit in description): zhighley.com/the-8-best-thing...
Editor: Martino Gasparrini
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Who am I:
My name is Zach. I’m a third-year medical student in Philadelphia. I make videos about medical school, studying, and growth. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post either on TH-cam or my website 🌐 (zhighley.com/).
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Watch Zach talk about study breaks while I’m on a study break is the best study break
Nice nice niceeeee
@@ZachHighley lol
u took a nearly 17 minutes study break?
@@dhanireddy2113 Longer Pomodoro method recomends 52 minute blocks with 17 minute breaks so that checks out!
@@dhanireddy2113 I usually do 30 min every 1.5 hours.
I am a med student too, and I love your videos. However, I wanna add an input to this. In my experience, unless they're educational, watching youtube videos during a break is a bad idea, because it might make your brain crave fast dopamine/satisfaction, which can affect your ability to concentrate fully afterwards. I explicitly forbid myself from watching youtube, netflix, using social media or anything like that, until I'm done studying for the day, and it improved my ability to focus and concentrate massively.
There are lots of videos explaining this if you search "dopamine detox". While some of them are kind of extreme, talking about long breaks from social media, netflix etc., which I don't think is necessary (I also don't do this), some of them explain this well, and it has been great advice for me at least.
Can you share a video of dopamine detox which helped you mate?
definitely went through an issue with this. one time I was on youtube for a 5 min break, and ended up breaking into my study timer for another 30 minutes. i personally don't recommend watching youtube during your break if you have an issue with scrolling endlessly.
@@xdanto7034 th-cam.com/video/9QiE-M1LrZk/w-d-xo.html
@@xdanto7034 7 day detox - th-cam.com/video/6KhHNWFhwPc/w-d-xo.htmlsi=HISfmIdUTsshB3qn
this is good too - th-cam.com/video/YucXxma_-ko/w-d-xo.htmlsi=kztas-FgksF5HYTC
8. TH-cam
7. Nap 10-15mins
6. Change position. Study place is for study. Couch for break place
Bed is for sleep only
5. Healthy snack, low carb high protein low glycemic index
4. Meditate
3. Exercise
2. Go outside
1. Clean
this is not the same order as zach recommends
Hehe, definitely watching this guy Zach Highley’s videos during study breaks.
Let’s gooooooo
Same but in only got 5 mins. Gotta stick with the schedule!
@@akashshah3241 but this guys wasting 17mins
@@krisha600 it's not actually a waste of time
@@rahulshendre7089 well, it wasted mine
Re #2, even as someone who doesn't dance when anyone can see me, I've come to appreciate doing a couple of minutes of "dance therapy" during breaks. Put on a high-energy song you love and dance like nobody is looking. (Okay, my cat is looking, but I don't care if she thinks I'm goofy.)
That's actually a good idea!
Great video :) I’ve been watching you since like 20k subscribers and even then you could tell how much love you put in your videos and they’re only getting better each time! Going outside is definitely my favorite way to reset after working and does wonders for my occasional anxiety 💛
Another amazing video, Zach! Love your sense of humour! Cheers from Brazil!
Amazing video! Can't wait for the next one.
Great advice, thanks for sharing Zach! Good luck to all my fellow students out there!! You've got this!
Every-time I watch your videos, I really learn something.
Thank you!
i love the science back up to your tips! great job! 😊
The setup in the background is so cool!
This video is the kind of go-to-video everytime you need that little push in productivity whoever you are : student, job seeker, professional, ...
This was really helpful and insightful. Thanks!
Thank you for the helpful tips!
Thank you very much for sharing the video! I found it very useful😍the tips are so valuable!
Excellent video Zach! The Freud bIt was HILARIOUS!!
Thank u so much for the info...Definitely gonna use these tips love the video
Your videos have helped me so much Zach! My inspo
o my god why i am addicted to zach highley video heyy do some more day in the life vlogs.
really you make all of the videos super fantastic
I discovered this channel a few days ago and it's really everything I needed, I'm taking this as a sign to get my stuff together, thank you for the great content and I really enjoy the apparations of the different psycholigists reprimending you haha! Can't wait To slowly catch back on your previous content 😌
it was so hilarious and so helpful. thank you Zach ❤
Thanks doc...much love♥️
Heyy thankyou , found this videeo really genuinely shared. Appreciated your effort!!
Thank you Zach!
Loved this video! Funny, entertaining and glad have some new ideas for study breaks.
In the fall I'm going to start my sophomore year full time beginning with 5 classes (17 hours). I'll be taking my second year of biology, chemistry, math, public speaking and trigonometry. Wondering if I'll have enough time to work part time as a medical assistant and study efficiently. Going pre med so really want to get the most out of my undergrad. Any advice/anecdotes/ tips?
Mad respect for including the work cited 🤓
One of my personal favorites for a 5 min break is dancing/stretching to my favorite song. (This depends if you are a dancing person) but I love this put on my headphones and move my body. Hope this helps 💫
Thank you so much man !!
Thanks for sharing this video and tips🌹
to study break, playing happy songs and dancing can also be energizing 😄
Yes dance dance
Insane video dude❤👌
as a pre-med student, i will definitely be utilizing these tips! i’m sure many of us will haha love the video:)
lovely video thank you so much!!!
Thanks man rly helpful
Thank you man!
definitely gonna use these 😊
Zach > Every other study-tuber
Incredible. definitely will do the exercises, I may gain some muscle and pass my exam at the some time.
Thanks!
Thanks buddy very helpful
Lol last part was the best of the whole video. Keep ‘‘em coming dude
I live for your humor!! I actually laugh out loud!
Dude you're a God, like literally the best
I agree with the meditation part, I also wouldn't be opposed to even moving it up on the list! I've taken time to relax my mind during some exams over the past year, and they were the best exams I've ever written (currently in my third post-secondary program lol). Highly, HIGHLY recommend this one! Exercise as well - this one can be a little harder if, for example, you're writing an in-person exam with little room to move around - such as in a small front area of an exam centre if you have small breaks during your exams. Good luck everyone!
I spent my study break watching your video :D
inspirational!
I've never been so early to a video before. Glad it was this one!!
Welcomeeee
thanks it was so useful
so wonderful
I love your videos man.
Takw care and the best wishes for you and your love ones. 🌍💯
Thanks for watching!
Really, you strategy touch my heart,this video given to me hetero solution,thanks lots.
The video and content quality: WOW
For short naps, I often only do this sitting upright in a busy public space i.e., a library. If I do it in this position where there's lots of ppl, my brain automatically wakes me up 20 minutes later bc my social anxiety will start to kick in. So, I use my anxiety as a timer. It works, I never sleep for more than 30 minutes and I get the due rest needed. My brain is refreshed.
I do that too.
Love this
Thank you
Lol....was scrolling my subs to find something interesting to do....cause I've just taken a study break and found this.... something like perfect timing.... ❤️
Lots Of Love From India ❤️ Best wishes From Our Study Family 💐💐💐
Great video
I subscribed because your house is so aesthetically pleasing
him:
I just want to reiterate the importances of actually sticking to your study break timing
me: yeah absolutely
also me: watching it during my study time
I am unfortunately, trying to tackle the using "TH-cam videos for break problem." I am aware it has been a problem for some time. As for chores I am split on the best time to do them when studying if morning or evening would be better but with Spring Semester starting again in a few weeks, I can test which one is more convent.
this video is 🔥
I was on a TH-cam break from studying for an upcoming exam and I stumbled upon this video. How lucky I am!
Bro your accent is extraordinary,recently I'm doing shadowing technique with your videos
Moist productive thing I heard in my life. will try those tips. Thank you.
Thankyou Zack for these tips ❤
I really need this right now , as I am preparing for my biggest exam and it's just 3 months away.
Neet ig???
Good luck!
Its a Bs exam
I gave NEET in 2019
Worst paper was set
Didn’t get into my dream univ
But *I did not make a mistake* by Repeating
DO NOT REPEAT. its never worth. You’ll waste time and braincells
Except the reality and move forward.
@@krisha600 nope ..repeating can always be worth it ..if you want to do it...you work hard , you give your fucking best and then whether you cleared it or not..that doesn't matter as long as you have worked hard....ik its easy set than done but still...
@@arushii9 whatever you said is practical everybody knows
To apply in reality. Why do you think repeating will be worth? To get in some dream univ? Aren’t you going to read SAME text materials. Gonna get SAME deg.
Ok for ppl having financial crisis its understandable. Otherwise repeat is a dumb more for NEET.
Also one thing should be clear in mind. How big of a jump someone needs to make if they’re rankholder -cool. Other ppl repeating just for sake of pressure- pity
I love Zach freud...
Watching this video during my break rn😂
oh my god, you actually saved my life man.
holy this video was so good i didnt even realise it was 16 minutes
Hey Zach! I was accepted into SKMC and deciding between schools. Would you attend this school if you could choose again? How do you like living in Philadelphia? Love your videos !
I prefer to read books during my study breaks! I'm surprised it wasn't mentioned in the video. I have been able to read useful books because of this.
Greatly enjoyed this, especially the Freud impersonation was spot on! (though as an Austrian, I must say that there's still room for improvement regarding the accent)
I think this is the best video not because of the subject but you're quite funny in this.
Exercise is the best thing to do to help with studying. Seriously best habit ever
Hello from Italy!😁
I think there is also a place for Operand Conditioning especially before a major test sometimes have to do an all nighter.After all,Operand condioning is used in school ie reward punishment A vs F.In the Workplace to benifit selfish supervisors to destroy worker productivity and the company. so the supervisors can get promoted get bonuses.The feel good cognitive stuff has its limitations right when I forget about an assignment or before a major test.
Thank you man. I didn't watch yet but wanna live a comment immidiatly
Excelent.
Zach you're hilarious 😂
Hello Zach,
could you please share the papers about naps you mentioned?
8. TH-cam
7. Short Nap
6. Clean Up
5. Meditate
4. Healthy Snack
3. Change Position
2. Mini-Exercise
1. Go Outside
Thanks Zach ! Love From India ❤❤
like before watching ...quality trust
Appreciate itttt
On your TH-cam Channel, I see some short videos and I think it suitable for study breaks
What i don't like about these videos is how perfectionistic they are...
The video's goal is to convey the main ideas, sure. I get that. But i haven't seen any of these mention going to the bathroom? Eating breakfast/lunch/dinner and the time it takes to prepare that? Taking a shower?
These are some of the things that you do and they take up your time. Account for these too people so that when you crunch the numbers at the end of the week, you don't feel like you didn't study like you planned to 😅
I get how it may seem like perfectionism but if you plan your day well, it's not hard to maintain. Like for his example day he accounted for about 4 hours of his day, so basically during that time, you'll only eat snacks or previously prepped meals and take bathroom breaks during the break time... then later that day you can do tasks that take longer like showering and cooking... this method isn't meant to be done the entire day... but maybe a morning or afternoon.
Hi zach, should I exercise before I study or after. Like a 3k or 5k run
Popping another Adderal brats any of this!
So, say someone already has a procrastination conditioning feedback loop in place... What would be some ways to work towards correcting this? Would pomodoro method help?
wait hahahaha since when was Zach doing comedy skits?!!! hahahahaha I love it. keep it going man.
Met you today at Apple. I had no idea who you were, even brought up recognizing you, but didn’t realize it until 2 hours later. What was funnier was your response as if it was weird someone would recognize you loll
exercises also help to not feel sleepy
What was the chair you used at your desk?
I like watching TH-cam during break, But I watched more than 5 or 10 min. hahaha
10:15 make sure to warm up!
I really have a question for you
I am facing a big exam for example usmle so how i should create the decks in Anki having so many subjects and topics and subtopics so please answer it will be a great help sir
What about listening to music does it make the brain tired or is it ok to do it between studying?
Currently watching this video during a study break 👽
bruh freud just appeared out of nowhere i luv it HAHAHAHHAAH
He’s always watching
Hello Zach bro ,after completing mbbs from india how to forward study in foreign??👍
Does Zach mean exercising in the gym or at home?