Tag Archive for: mental health

Overcoming comparison: A guide to academic success

Overcoming Comparison: A Guide to Academic Success

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Overcoming Comparison: A Guide to Academic Success

Overcoming comparison: A guide to academic success

It’s all too easy to fall into the trap of comparing oneself to peers. Whether it’s grades, test scores, or extracurricular achievements, the pressure to measure up can be overwhelming. However, this constant comparison can be more detrimental than motivational, leading to unnecessary stress, anxiety, and a skewed perception of success. In this post, we cover why focusing on personal growth rather than comparison is crucial for academic success.


Understanding the Pitfalls of Comparison

Comparison, by its nature, overlooks the uniqueness of each student’s learning journey. It assumes a uniform benchmark for success, disregarding individual strengths, challenges, and goals. This can lead to experiencing a range of negative emotions, from feelings of inadequacy and low self-esteem to burnout from attempting to meet unrealistic standards. Furthermore, comparison can distract from personal achievements, overshadowing one’s own progress and the true value of learning.


Embracing Personal Growth

The antidote to comparison is a focus on personal growth and development. Recognizing that learning is a personal journey, with its own set of milestones, allows for a healthier and more productive educational experience. Setting personal SMART goals, celebrating individual achievements, and reflecting on one’s own progress fosters a sense of accomplishment and motivation that is independent of external benchmarks.


Practice Gratitude

Cultivate a habit of gratitude for your learning opportunities and achievements. This can shift your focus from what others have accomplished to what you’re thankful for in your own journey. This can look like keeping a gratitude journal or expressing gratitude to those who help you.


Seek Constructive Feedback

Ask teachers and trusted loved ones for individualized help to gain insights into your learning process. Constructive feedback is invaluable for growth and improvement, steering you away from unhelpful comparisons. Tutoring can be extremely helpful in helping students to understand, appreciate, and utilize their strengths.


The Role of Academic Tutoring

Academic tutoring plays a critical role in shifting the focus from comparison to personal growth. Tutors can provide personalized learning plans that cater to the unique needs, strengths, and goals of each student. This individualized approach ensures that students are not measuring their progress against a generic standard but are instead working towards their own defined objectives.

Tutors also offer a supportive and non-judgmental environment where students can explore their abilities and challenges freely. This encouragement of self-awareness and self-reflection is key in developing a personal metric of success that is separate from the achievements of peers.


Takeaway

Comparing yourself to your peers is a natural tendency, but it’s not conducive to genuine learning or personal development. By focusing on personal growth, setting individual goals, and leveraging the support of academic tutoring, students can navigate their educational journeys with confidence and self-assuredness. Remember, true success is measured not by how you compare to others, but by how far you’ve come on your own path.


Book an Expert Tutor Today!

Hodis Learning & Music provides expert, individualized academic tutoring that helps students to understand how they learn and leverage their strengths to optimize their academic performance. Through this process, students learn to shift their mindset from comparison to one of personal growth. Learn more about our services by calling or emailing us today!

The impact of mindset on academic performance

The Impact of Mindset on Academic Performance: Shifting from Fixed to Growth

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The Impact of Mindset on Academic Performance:
Shifting from Fixed to Growth

The impact of mindset on academic performance

The concept of mindset, popularized by psychologist Carol Dweck, has revolutionized the way educators, students, and parents think about learning and intelligence. At its core, mindset is about beliefs—specifically, beliefs about oneself and one’s basic qualities, such as intelligence, talents, and personality. Dweck’s research highlights two primary mindsets: fixed and growth. Understanding and nurturing the right mindset can have a profound impact on academic performance, motivation, and resilience. This post explores the significance of shifting from a fixed to a growth mindset and offers insights into how this transition can enhance educational outcomes.


Fixed Mindset: The Limiting Belief

Individuals with a fixed mindset believe that their abilities, intelligence, and talents are static traits. They perceive these traits as innate and unchangeable, leading to the conclusion that effort has little to no impact on success. This belief system can significantly hinder academic performance, as challenges are often seen as threats rather than opportunities for improvement. Students with a fixed mindset may avoid difficult tasks, fearing failure will expose their lack of inherent ability. This avoidance can create a cycle of underachievement, where the fear of failure prevents the development of potential.


Growth Mindset: The Path to Improvement

Conversely, a growth mindset is founded on the belief that basic qualities are just the starting point, and one’s abilities can be developed through dedication and hard work. This perspective embraces challenges, values effort as a path to mastery, and learns from criticism. A growth mindset fosters resilience in the face of setbacks, viewing them not as evidence of unintelligence but as opportunities for growth and learning. In the academic context, this mindset encourages students to embrace learning, tackle difficult subjects, and persist despite difficulties.


Shifting Mindsets: Strategies for Success

  1. Embrace Challenges: Encourage students to step out of their comfort zones and engage with difficult material. Highlight the value of the learning process over the outcome. Academic tutoring and coaching can play a significant role in supporting students as they tackle these challenges.
  2. Praise the Process: Focus on praising effort, strategy, and progress rather than innate intelligence or talent. This approach reinforces the idea that growth and improvement are achievable through perseverance.
  3. Teach Brain Plasticity: Educate students on the concept of brain plasticity—the brain’s ability to change and grow through experience. Understanding that intelligence is not fixed but can be developed can be a powerful motivator.
  4. Use Constructive Feedback: Frame feedback in a way that focuses on improvement and future strategies rather than on personal shortcomings. Constructive feedback should highlight specific areas for improvement and offer suggestions on how to advance.
  5. Model a Growth Mindset: Teachers, tutors, and parents should model a growth mindset by sharing their own learning experiences, including failures and how they overcame them. Demonstrating a love for learning and resilience in the face of challenges can inspire students to adopt a similar attitude.


Conclusion

The shift from a fixed to a growth mindset can dramatically transform a student’s academic journey. By fostering an environment that values effort, embraces challenges, and sees failure as a springboard for growth, educators and parents can help students unlock their full potential. Academic tutoring and coaching, with a focus on developing a growth mindset, can provide the personalized support and encouragement students need to excel. As we continue to understand the impact of mindset on learning, it becomes clear that cultivating a growth mindset is not just beneficial but essential for academic success.


Develop a Growth Mindset with Expert Tutoring or Academic Coaching

Hodis Learning & Music’s expert tutors and academic coaches teach with positive motivation, kindness, and empathy, and instruct students on principles of fixed vs. growth mindsets. Learn more by calling or submitting a form on our website today.

Music and Wellness

Music & Wellness: How Music Impacts Mental Health

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Music & Wellness: How Music Impacts Mental Health

 

Music and Wellness

Introduction

Did you know that in 2013, researchers found that people who listened to upbeat music for just 12 minutes experienced an improvement in their mood and happiness? Music can have a profound impact on our mental health. Perhaps you’ve experienced that yourself when you listen to your favorite artist. Read along as we explore how music can enhance your mental wellbeing and be an effective tool for improving mental health.

1. The Science Behind Music and the Brain

Brain Activity: Music lights up different parts of our brain, making them work together. This includes parts that help us hear, move, make decisions, and remember things.

Brain Changes: Playing music can change the structure of our brain over time, making it stronger and better connected.

Hormones & Feelings:

  • Dopamine: When we listen to music, our brain releases dopamine, which makes us feel happy and rewarded.
  • Oxytocin: Singing or playing music with others releases oxytocin, which helps us feel connected and trust each other.
  • Cortisol: Calming music can lower cortisol levels, helping us feel less stressed.
  • Serotonin: Music can boost serotonin levels, which improves our mood and makes us feel good.

Music can make us happier, less stressed, and more connected with others by activating different parts of our brain and releasing feel-good chemicals.


2. Emotional and Psychological Benefits of Music

Mood Regulation: Music can significantly influence our emotions and mood. Listening to upbeat, happy music can make us feel more positive, while slower, more soothing music can help us relax and calm down. For example, think about when you play your favorite happy song and how it can lift your spirits when you’re feeling down. Or maybe a high-energy song can make you feel motivated while you’re working out.

Stress Reduction: Music, especially slow, calming tunes, can reduce stress by lowering the body’s cortisol levels, as found in a 2020 systematic review and meta-analysis in the Health Psychology Review​. It can slow down the heart rate, lower blood pressure, and relax muscles, creating an overall calming effect. The next time you come home after a stressful day, try listening to some gentle classical music or soothing nature sounds to help you unwind.

Emotional Expression: Music allows people to express emotions that they might find difficult to put into words. It can evoke feelings of joy, sadness, excitement, or nostalgia, providing a safe outlet for emotional expression. If you’re a musician, writing or playing a song when you’re feeling strong emotions might help you process and understand those feelings better.


3. Practical Ways to Incorporate Music into Your Wellness Routine

Create a Morning Playlist: Start your day on a positive note by curating a playlist of your favorite upbeat and energizing songs. Listening to this playlist as you get ready in the morning can set a positive tone for the day.

Learn to Play an Instrument: Learning to play a musical instrument is not only a fun and rewarding hobby but also a fantastic way to improve mental health. Playing an instrument engages your brain, improves cognitive functions, and provides a creative outlet for emotional expression.

Join a Music Group: Participating in group music activities, such as singing in a choir or playing in a band, can enhance social connections and reduce feelings of loneliness. These activities provide a sense of community and shared purpose, which is beneficial for mental health and involves music.

By integrating these musical activities into your daily routine, you can harness the therapeutic benefits of music to improve your mental and emotional well-being.


Conclusion

Music is a powerful tool for enhancing mental health and well-being. From regulating mood and reducing stress to providing a medium for emotional expression, the benefits of music are well-supported by research. Whether you are listening to your favorite songs, attending live concerts, or learning to play an instrument, incorporating music into your daily routine can make a significant difference in your mental and emotional health.

At Hodis Learning & Music, we offer personalized lessons designed to help you explore the joys of music, improve your skills, and experience the therapeutic benefits that come with learning an instrument. Whether you’re a beginner or an experienced musician, our tailored approach ensures that you get the most out of your lessons.

If you’re ready to experience the positive impact of music on your mental health, consider signing up for music lessons. Call or email us today to get started.

Social support and academic performance.

Social Support and Academic Performance

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Social Support and Academic Performance

Social support and academic performance.

The significance of diligence, strong executive functioning skills, and intellectual aptitude (to a certain extent) cannot be overstated when it comes to academic achievement. Yet, an often underappreciated factor that plays a crucial role in shaping students’ academic journeys is the presence of robust social support. As educational landscapes evolve, understanding the profound impact of social support on academic performance is paramount for students and parents alike.


Seeking Social Support Is a Form of Self-Care

Like healthy eating, sleeping well, and exercising regularly, seeking social support is a form of self-care and is crucial for academic success. Regularly spending time with trusted loved ones can help to reduce feelings of loneliness, depression, and anxiety, which may improve a student’s ability to perform in school.


Social Support Is Protective During Challenging Times

Academic journeys are replete with challenges and setbacks. From the pressure of exams to the rigor of daily assignments, students navigate a maze of responsibilities. Social support becomes essential during stressful times, acting as an emotional bulwark against the tide of academic stress. Friends, family, and educators contribute to a support network that fosters emotional resilience, enabling students to maintain focus and persevere through challenges. The reassurance and encouragement from a supportive community can transform the daunting journey of education into a more manageable and less isolating experience.


Enhancing Motivation and Engagement

Motivation is the fuel that drives the engine of learning. Social support nurtures this vital ingredient by providing encouragement, recognition, and constructive feedback. When students feel supported, they are more likely to engage deeply with their studies, participate actively in learning activities, and pursue their academic goals with vigor. The presence of a supportive network can ignite a student’s passion for learning, encouraging them to explore, question, and delve deeper into their subjects.


Cultivating a Growth Mindset

A strong support system can instill a growth mindset in students, empowering them to view challenges as opportunities for development rather than insurmountable barriers. This perspective encourages resilience, prompting students to embrace failure as part of the learning process and persist in the face of difficulties. Such a mindset is invaluable for academic success, as it fosters an adaptive and proactive approach to learning and problem-solving.


The Role of Academic Tutoring

Academic tutoring is uniquely positioned to extend and amplify a student’s network of support. Tutors do more than just impart knowledge; they act as mentors, motivators, and guides. They can personalize learning, address individual challenges, and provide the tailored encouragement that students need to excel. Tutors’ support goes beyond academics, contributing to the student’s overall sense of well-being and self-efficacy, which are critical for sustained academic success.


A Collaborative Path to Excellence

The interplay between academic tutoring and a students’ social support systems creates a synergistic effect that can significantly enhance a student’s academic performance. Tutoring provides the expertise and personalized attention that catalyzes understanding of concepts while also adding to the social support systems that offer the emotional and motivational reinforcement that sustains academic journeys. Together, tutoring and social support form a powerful alliance that fosters an environment where students can thrive academically, emotionally, and socially.


Takeaway

The importance of social support in academic performance is profound. It is a critical element that can dramatically enhance the effectiveness of educational interventions, including academic tutoring. By acknowledging and integrating the power of social support, tutoring services can offer a more holistic and impactful educational experience, paving the way for students to achieve their full academic potential. In the competitive and ever-changing world of education, nurturing this supportive ecosystem is not just beneficial—it’s essential for realizing the true potential of learners at every level.


Sign Up for Tutoring Today

If your student is struggling in a class, then reach out to start tutoring today. We offer tailored, in-home tutoring for all K-12 subjects. Our expert tutors help students flourish in their academics with an improved understanding of course material and by keeping students accountable, helping students to cultivate confidence, and reframing challenges as learning experiences. Learn more or schedule your first session by calling or emailing us today.

Nutrition and Brain Health

Nutrition and Brain Health

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Nutrition and Brain Health

Nutrition and Brain Health

Smart study habits aren’t the only way to ensure you do well in school. Proper nutrition can have a positive impact on student performance, particularly when it comes to improving your learning, memory, and cognitive function. Conversely, poor nutrition can negatively impact everything from your ability to focus to your quality of sleep. Read on to learn more about nutrition and brain health.

The Basics of Proper Nutrition

  • A balanced, nutritious diet helps you stay healthy and avoid chronic illnesses. The best way to have a nutritious diet, according to the Dietary Guidelines for Americans, is to focus on eating a variety of nutrient-dense food and beverages in each food group. The different food groups are fruits, vegetables, grains, protein, and dairy.
  • Nutrient-dense foods have a variety of vitamins, minerals, and other necessary nutrients with little to no added sugar, sodium, or saturated fats.
  • A balanced diet includes:
    • Vegetables of all types and colors—starchy vegetables like potatoes, dark leafy greens like kale and spinach, bell peppers, cauliflower, broccoli, beans, peas, and lentils.
    • Fruits, especially whole fruits like apples, oranges, bananas, grapes, mangos, pineapple, cherries, berries, and more.
    • Grains, at least half of which are whole grain.
    • Dairy, including fat-free or low-fat milk, yogurt, cheese, and/or lactose-free versions, and fortified soy beverages.
    • Protein, including lean meats, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products.

How Does Nutrition Impact Brain Health?

Your brain needs food to function. It’s constantly analyzing information your body takes in through your senses of sight, smell, hearing, touch, and taste. It uses this information to think and solve problems. Even at night, your brain is working! This is why it’s so important to feed your brain properly.

Each food group is necessary for proper brain function:

  • Healthy fats especially omega-3 fatty acids, support memory and learning. Cells and a majority of your brain are made up of fat as well.
  • Proteins are necessary to produce neurotransmitters. Neurotransmitters are essential for learning, memory, and emotional regulation.
  • Carbohydrates are digested into glucose which provides energy to your brain.
  • Fruits and vegetables are filled with beneficial micronutrients, like antioxidants. Antioxidants found in fruits like berries can reduce inflammation, and help the brain generate cells and neurotransmitters which boost learning and memory.

According to a scientific analysis, proper cognitive development in infants and children relies on adequate nutrition. Some of the things found to be beneficial were increased iron and multi-nutrients, as well as increased consumption of fish.

Just as healthy fats improve cognitive function, excess consumption of saturated fats leads to cognitive decline and negatively affects children’s memory. Saturated fats are found in foods like butter, ghee, cream, and coconut oil.

Diets high in fat and sugar can seriously alter the brain regions used for memory, learning, and reward systems. High-fat and high-sugar foods take over the reward system in your brain making you want more and more, which can lead to overeating and cognitive decline.

Other Ways Nutrition Can Have an Impact

Sleep

Sleep is essential to helping children and adolescents grow and develop. It’s also important for memory and learning. Nutrient-dense foods help children have better quality sleep, while foods lacking nutrients like processed foods and fast foods are associated with poorer sleep quality in children. Soda consumption is also associated with less sleep.

Mood & Emotions

Overeating, eating a diet high in fat, or eating a diet that does not meet nutritional needs can cause inflammation in your cells, particularly in the parts of your brain that control cognition and emotion. This is how a poor diet can lead to poor emotional regulation and even depressive symptoms. Scientists observed this even in young children, which is why starting good eating habits and proper nutrition at a young age is so important.

 

 

Good nutrition gives your brain the VIP treatment it deserves! And when it comes to acing your classes, tutoring can put your well-nourished brain to the test by reviewing material and learning new concepts. By feeding your brain right and getting that extra help when needed, you’re setting yourself up for academic success! 

Sign Up for Tutoring Today!

Learn more or schedule your first session by calling or emailing us today.

 

Sources

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov

U.S. Department of Agriculture. (n.d.). What is MyPlate? https://www.myplate.gov/eat-healthy/what-is-myplate

Roberts, M., Tolar-Peterson, T., Reynolds, A., Wall, C., Reeder, N., & Rico Mendez, G. (2022). The Effects of Nutritional Interventions on the Cognitive Development of Preschool-Age Children: A Systematic Review. Nutrients, 14(3), 532. https://doi.org/10.3390/nu14030532

Naveed, S., Lakka, T., & Haapala, E. A. (2020). An Overview on the Associations between Health Behaviors and Brain Health in Children and Adolescents with Special Reference to Diet Quality. International Journal of Environmental Research and Public Health, 17(3), 953. https://doi.org/10.3390/ijerph17030953

Holmes, J. F., St. Laurent, C. W., & Spencer, R. M. C. (2021). Unhealthy diet is associated with poor sleep in preschool-aged children. Journal of Genetic Psychology, 182(5), 289–303. https://doi.org/10.1080/00221325.2021.1905598

Ahmad F, Hasan H, Abdelhady S, Fakih W, Osman N, Shaito A and Kobeissy F (2021) Healthy Meal, Happy Brain: How Diet Affects Brain Functioning. Front. Young Minds. 9:578214. doi: 10.3389/frym.2021.578214

Spencer, S.J., Korosi, A., Layé, S. et al. Food for thought: how nutrition impacts cognition and emotion. npj Sci Food 1, 7 (2017). https://doi.org/10.1038/s41538-017-0008-y

Strategies for Overcoming Math Anxiety: Tips from Expert Math Tutors

Strategies for Overcoming Math Anxiety: Tips from Expert Tutors

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Strategies for Overcoming Math Anxiety: Tips from Expert Tutors

Strategies for Overcoming Math Anxiety: Tips from Expert Math Tutors

Math is tough and causes anxiety for many students. We asked our expert math tutors for advice on managing math anxiety. Read through their tips below.

About Our Math Tutors

All three of our math tutors interviewed in this article are experts with years of tutoring experience.

  • Muan is a math and physics tutor. Muan went through SPUSD before entering CSULA at the age of 14, where he earned a B.S. in Physics with a minor in History.
  • Amber is a math, biology, and chemistry tutor. During the day, she is a high school STEM teacher. She received her B.S. and M.S. in Biomedical Engineering from USC.
  • Nathan is a math and computer science tutor. He is a Pasadena local who went to Flintridge Prep before earning a B.S. in Computer Science from Rice University.

What causes math anxiety for students?

The connection between math and emotional stress, along with the resulting anxiety, is understandable. When faced with the challenge of learning math, failure is often seen as a sign of incompetence, which is not the right perspective. Failure is actually a stepping stone to progress. However, when failure leads to negative emotions like lower grades or social embarrassment, our natural response is to avoid further failure. This typically leads to disengagement from learning, which perpetuates a cycle of anxiety and failure. – Muan M.

Many students have a “fixed mindset” when it comes to their skill in math, meaning they believe that math aptitude is an intrinsic talent rather than a skill they build over time. This creates problems for students because it makes them believe that they cannot improve and that there is little reason to try to improve. – Amber H.

Math anxiety has many causes, including negative classroom experiences and poor math performance. Math anxiety can also cause a negative feedback loop in which poor math performances cause worse math anxiety, which can in turn cause worse math performances. – Nathan P.

How can tutoring help students lower their math anxiety?

It’s easy to get discouraged when it feels like our efforts are not yielding the desired results. Without a sense of effective agency and responsibility in our attempts to improve, it becomes difficult to persist in studying or completing homework. If our efforts don’t lead to meaningful outcomes, why bother trying? This is why tutoring is valuable for struggling students. A tutor can offer guidance not only in the subject matter but also in metacognition—the ability to understand and regulate one’s own thinking processes. The role of a tutor goes beyond patching up knowledge gaps. A tutor helps students develop the skills and confidence to effectively handle future failures on their own. Students should be reassured that it’s okay to be inexperienced and that lack of understanding, not inherent ability, is the cause. – Muan M.

Tutoring gives students a judgment-free zone where they can ask questions about math. In a large classroom, many students will not ask questions out of fear of being judged by their peers. With a tutor in a one-to-one setting, this fear of judgment goes away, giving many students the freedom to ask questions and get clarification. – Amber H.

Tutoring gives students a chance to prove their skills in math, which can help to break the math anxiety cycle. Specifically, taking them out of a classroom that might be providing negative experiences and giving them a more personal, nurturing environment can do wonders. Also, the time spent in a one-on-one tutoring session can help immensely their grasp of math concepts, which will help them with any math anxiety. – Nathan P.

How do you personally help students feel more confident and less anxious about math?

There are two types of anxiety to address: high-stakes anxiety (during formal assessments) and low-stakes anxiety (pervasive in the learning process and life in general). High-stakes anxiety can be overcome with time and persistence by reinforcing the student’s self-confidence through tangible achievements in school and effective learning. However, reducing low-stakes anxiety during the learning process itself is also important. As a tutor, I aim to create a supportive environment, making learning enjoyable rather than dreadful. Engaging with anecdotes, incorporating small breaks, and maintaining a positive emotional state despite setbacks all contribute to this. – Muan M.

Admitting that you don’t know something takes a lot of vulnerability! Therefore, I make sure first and foremost that students feel like they are in a safe, non-judgmental environment. That way, they feel free to be vulnerable and ask questions. The first step to building rapport with a student is always to create a safe space for students to express themselves. – Amber H.

I personally help students feel less anxious about math by celebrating little victories in every session and listening to them when they express their feelings. I have always been a very encouraging person and a great listener, and have found that both are great ways to help others overcome their anxieties. – Nathan P.

Aside from tutoring, what can students do for themselves to overcome their anxiety?

Dealing with anxiety can be challenging. Personally, I’ve found that having a support network is immensely helpful in reducing negative emotions, including anxiety. Spending time with family or friends doing enjoyable activities can make a significant difference. Exercise has also been proven to reduce stress and improve mood. – Muan M.

Students can start by phasing out negative self-talk, such as “I’m just bad at math” or “Math is terrible.” These phrases treat math skills as fixed and intrinsic. Instead, students should replace these phrases with things like “I don’t know how to do this yet.” Introducing “yet” to this phrase shifts the focus to improvement and growth. Parents can help too by redirecting negative self-talk when they hear it. – Amber H.

Students can utilize deep breathing techniques such as the box breathing method to calm themselves when they feel their math anxiety taking control. They can also use more traditional therapy to help overcome greater anxiety issues. – Nathan P.

Get Expert Help for Any Math Subject

Our math tutors can help students of all ages and backgrounds:

Sign Up for Math Tutoring Today!

If your student is struggling with math, there is hope! Tutoring is the most effective way to improve a student’s understanding of math concepts, which helps to ease anxiety surrounding the subject. Learn more or schedule your first session by calling or emailing us today.

The Impact of Exercise on Academic Performance

The Impact of Exercise on Academic Performance

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The Impact of Exercise on Academic Performance

The Impact of Exercise on Academic Performance

Today, we’re discussing the incredible impact of exercise on academic performance. When children and adolescents stay active, they experience higher levels of fitness, lower body fat, and stronger muscles and bones compared to those who are more sedentary.

Additionally, physical activity enhances cognitive abilities, which means improved academic performance, sharper memory, and better overall thinking skills. On top of that, it can even help alleviate symptoms of depression. So, encouraging your students to get moving is a fantastic way to support their physical and mental well-being! 


The Scientific Impact of Exercise on Academic Performance

The FITKids study by Hillman et al. (2018) explored the effects of physical activity on conflict monitoring in young individuals. Conflict monitoring is the cognitive process of detecting and managing conflicting information. The findings revealed that regular physical activity has a positive impact on conflict monitoring abilities.

Improved conflict monitoring abilities can improve decision-making skills, problem-solving skills, and cognitive flexibility, which are all crucial for academic success.

In another study, Chomitz et al. (2009) investigated the association between physical fitness and academic achievement in third- and fifth-grade students. The researchers collected data on cardiovascular endurance, body mass index, and muscular strength and endurance. Academic achievement was assessed using standardized tests in reading and math.

The study revealed that students who demonstrated higher levels of physical fitness also performed better academically, particularly in the areas of reading and math. The findings also suggested that higher levels of physical fitness were associated with improved cognitive behaviors, such as attention, memory, and problem-solving skills.


Recommended Exercise Guidelines

According to the CDC, children and adolescents aged 6-17 years old should get 60 minutes or more of moderate to intense physical activity daily. Most of those 60 minutes should be spent doing a moderate to vigorous aerobic activity. Think running, bike riding, or a sport like soccer or basketball. This hour of moderate to vigorous activity should be done at least 3 days a week.

A portion of the daily 60-minute activity should also include a muscle-strengthening activity. Muscle-strengthening activities should also be done at least 3 days per week. Climbing trees or playing on a play structure with ladders, ropes, and slides are considered muscle-strengthening activities. Adolescents might consider using weight machines, resistance bands, or hand-held weights to strengthen muscles.

Part of the daily 60-minute activity should include bone-strengthening physical activities as well. Hopping, skipping, or jumping are examples of bone-strengthening activities.

Many children and adolescents likely already meet the recommended exercise guidelines by playing daily at recess, visiting parks, or participating in a sport with weekly practices.


Conclusion

It’s important for children and adolescents to build healthy habits and have an active lifestyle. Exercise has a proven positive impact on academic performance and cognitive development. Parents and guardians should encourage their students to be active every day.

If your active student needs help preparing for exams, completing homework, or just generally needs academic support, contact Hodis Learning & Music. Call us or request a call back to learn more and book your first session today!


Citations

Hillman, C. H., Pontifex, M. B., Raine, L. B., Castelli, D. M., Hall, E. E., & Kramer, A. F. (2018). Effects of the FITKids physical activity randomized controlled trial on conflict monitoring in youth.

Chomitz, V. R., Slining, M. M., McGowan, R. J., Mitchell, S. E., Dawson, G. F., & Hacker, K. A. (2009). Is there a relationship between physical fitness and academic achievement? Positive results from public school children in the northeastern United States.Centers for Disease Control and Prevention. (n.d.).

Centers for Disease Control and Prevention. (n.d.). Physical Activity Guidelines for Children and Adolescents. www.cdc.gov/healthyschools/physicalactivity/guidelines

University of Nebraska-Lincoln. (n.d.). Physical Activity: Kids and Teens. food.unl.edu/article/physical-activity-kids-and-teens

 

The impact of sleep on academic performance.

The Impact of Sleep on Academic Performance

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The Impact of Sleep on Academic Performance

The impact of sleep on academic performance.

Sleep is an important part of academic performance and student well-being. Read on to discover how sleep impacts your academics and find tips for how to improve your sleep.


How Much Sleep Should You Get?

Children and teens who don’t get enough sleep are at a higher risk of developing obesity, type 2 diabetes, along with poorer mental health and more frequent injuries. The Centers for Disease Control and Prevention recommend that students aged 6-12 years old get 9-12 hours of sleep each night. Students aged 13-18 years old should get 8-10 hours of sleep each night.


How Sleep Impacts Academic Performance

According to a 2019 study, proper sleep enhances cognitive function, particularly memory retention. So, the next time you’re considering staying up late to study for a test, you’ll be better off studying in advance and getting a good night’s sleep instead.

To further reinforce this idea, a different study in 2020 found that students’ standardized test scores improved when those students regularly slept eight hours a night.


How Sleep Impacts Mental Health

Sleep also has a very measurable effect on mental health. Adequate sleep is related to fewer symptoms of depression and greatly contributes to more positive feelings. Students who get proper sleep also report using less caffeine and other substances.

It’s easier to do well in school when you feel better about yourself mentally. Conversely, school and activities are more challenging and less enjoyable when you are sleep deprived.


How to Improve Your Sleep Habits & Quality of Sleep

  • Keep a consistent bedtime and wake time, even on weekends.
  • Avoid drinking caffeine in the hours before bedtime.
  • Limit screen usage before bedtime.
  • Create a relaxing bedtime routine with activities like reading, journaling, or meditating.
  • Exercise regularly.


Additional Tips

Note the recommended hours of sleep for each age group mentioned above. If you are a student in that age range, figure out what time you need to be awake and thus, what time you need to go to bed to get 8-9 hours of sleep. This might mean going to bed earlier than you are used to.

Once you know your optimal bedtime, start building a routine where you can fall asleep at or before that time. Note that it often takes more time to actually fall asleep from the time you get in bed.

Parents and caregivers can be integral in ensuring their students get to bed on time. Consider the tactics below:

  • A regular homework schedule and set work times to avoid late night studying.
  • Dinner a few hours before bed. If dinner takes place later at night because of student activities or late work days for parents, make it a family effort to pitch in with dinner preparation. Another option is to consider preparing meals in advance that can be warmed up easily.
  • Evaluate student activities. If there are too many extracurriculars that seem to contribute to consistent late nights, it might be worth prioritizing activities that are the most fun and beneficial for the student. Consider postponing other activities for a different, less busy time, like the weekends, the summer, or the following school year.


How Expert Tutoring Can Help

If you are struggling with completing homework or studying for exams in a timely manner, consider hiring a tutor. Our expert academic tutors can help you complete assignments earlier in the afternoon or evening so that you can prioritize your sleep at night. Call us or request a call back to learn more and book your first session today!


Citations

The Centers for Disease Control & Prevention. “Sleep and Health”
National Library of Medicine. “Impact of Poor Sleep Quality on the Academic Performance of Medical Students.”
Conservancy.umn.edu. “Examining the Impact of Later High School Start Times on the Health and Academic Performance of High School Students: A Multi-Site Study.”
PRB.org. “More Sleep Could Improve Many U.S. Teenagers’ Mental Health.”
American Academy of Sleep Medicine. “Healthy Sleep Habits”
American Academy of Sleep Medicine. “College Students: Getting Enough Sleep is Vital to Academic Success.”

Managing Stress During Finals: Self-Care and Mental Health Tips

Managing Stress During Finals: Self-Care and Mental Health Tips

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Managing Stress During Finals: Self-Care and Mental Health Tips

Managing Stress During Finals: Self-Care and Mental Health Tips

As finals approach, students often experience increased levels of stress and anxiety. In addition to practicing effective study skills, it’s essential to prioritize self-care and mental health during this time to manage stress effectively. In this blog post, we’ll explore some self-care and mental health tips to help you cope with the stress of finals.


Practicing Self-Care During Finals

Self-care is critical during finals week to maintain your physical, emotional, and mental well-being. Here are some self-care tips that can help you stay healthy and focused during this challenging time:

  • Get Enough Sleep: Sleep is crucial for restoring energy and improving cognitive function. Aim for at least 7-8 hours of sleep every night to feel well-rested and refreshed.
  • Eat Healthy: Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help you stay energized and focused. Avoid excessive caffeine, sugar, and junk food, as they can disrupt your sleep and worsen stress.
  • Exercise Regularly: Regular exercise can help reduce stress levels and improve mood. Take a break from studying to go for a walk or engage in any physical activity you enjoy.
  • Take Breaks: Take regular breaks from studying to give your brain a chance to rest and recharge. This can help you stay focused and productive while avoiding burnout.


Maintaining Mental Health During Finals

Your mental health is just as important as your physical health. Use the following tips in addition to the self-care tips above to help you maintain your mental health:

  • Practice Mindfulness: Mindfulness practices, such as meditation or deep breathing exercises, can help you reduce stress levels and stay focused. Try a mindful meditation app like Insight Timer or Headspace.
  • Seek Support: Don’t hesitate to seek support from friends, family, or professional counselors if you’re feeling overwhelmed. Talking to someone can help you gain perspective and alleviate stress.
  • Take Breaks: Maintain your physical and mental energy by taking regular study breaks. Taking breaks as needed will help you avoid academic burnout and stay on track for final exam success.
  • Prioritize Time Management: Effective time management can help you reduce stress levels by preventing last-minute cramming and procrastination. Create a study schedule and stick to it to stay on track.


Managing Stress During Finals

Stress is inevitable during finals week, but there are ways to manage it effectively. Here are some additional tips to help you cope with stress:

  • Practice Relaxation Techniques: Relaxation techniques, such as yoga or massage, can help you reduce stress levels and promote relaxation.
  • Listen to Music: Music can be a great way to relax and reduce stress levels. Create a playlist of calming music to listen to during study breaks.
  • Avoid Multitasking: Multitasking can increase stress levels and reduce productivity. Focus on one task at a time, and avoid distractions such as social media or email notifications.
  • Visualize Success: Visualizing success can help you stay motivated and reduce stress levels. Visualize yourself doing well on your exams and achieving your academic goals.

In conclusion, managing stress during finals week is crucial for academic success and overall well-being. By prioritizing self-care, mental health, and stress management, you can navigate this challenging time with confidence and resilience. Remember to take care of yourself, seek support when needed, and stay positive. Good luck on your finals!


Manage Stress with the Help of an Expert Tutor!

A sure-fire way to reduce stress and anxiety during finals season is by preparing for your exams with the help of a dedicated tutor. Ace your final exams with the help of expert, 1-on-1 tutors at Hodis Learning & Music! We have tutors for all subjects K-12 as well as college math, English, and science courses. Call us or request a call back to learn more and book your first session today!

Self-Care for Better Grades: How Students Can Take Charge of Their Well-Being

Self-Care for Better Grades: How Students Can Take Charge of Their Well-Being

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Self-Care for Better Grades: How Students Can Take Charge of Their Well-Being

Self-Care for Better Grades: How Students Can Take Charge of Their Well-Being

It is often said that achieving academic success comes at a price, especially for students. The pressures of assignments, exams, and extracurricular activities can lead to burnout, which can negatively affect both physical and mental health. However, this does not mean that students should compromise their well-being for better grades. By taking charge of their self-care, students can enjoy improved academic performance while maintaining their health.


1. Get Quality Sleep

One of the most important aspects of self-care for students is getting enough sleep. Research shows that lack of sleep can have a significant impact on academic performance, memory, and concentration. It is recommended that students get between 7 and 9 hours of sleep per night, which can help them feel rested and refreshed for the day ahead. To ensure a good night’s sleep, students should avoid caffeine and electronics before bedtime and create a relaxing bedtime routine.


2. Exercise Regularly

Another crucial aspect of self-care for students is exercise. Regular physical activity can help to reduce stress, improve concentration, and boost overall well-being. Students can incorporate exercise into their daily routine by taking a walk or jog, attending a fitness class, or even doing yoga. Exercise can also provide a much-needed break from studying, allowing students to clear their minds and return to their work with renewed focus.


3. Eat a Balanced Diet

Eating a balanced diet is also essential for student self-care. A healthy diet can provide the energy and nutrients needed to power through the day and maintain a strong immune system. Students should aim to eat a variety of fruits, vegetables, whole grains, and lean proteins, while avoiding excessive amounts of sugary and processed foods.


4. Prioritize Mental Health

These physical practices have a huge impact on students’ stress and mental health. Other ways to prioritize mental health include seeking support from a counselor or therapist, practicing mindfulness or meditation, or simply taking time for oneself. Students should also prioritize social connections, as spending time with friends and family can provide a sense of belonging and reduce feelings of isolation.


5. Practice Time-Management

Lastly, students should practice good time management to ensure that they are not overwhelmed by their workload. This can involve creating a schedule, prioritizing tasks, and taking breaks when needed. By managing their time effectively, students can avoid the stress and anxiety that often comes with last-minute cramming.


Summary

In conclusion, self-care is essential for students to maintain their well-being and achieve academic success. By prioritizing sleep, exercise, healthy eating, mental health, social connections, and time management, students can improve their physical and mental health while excelling in their academic pursuits. It is essential for students to remember that self-care is not a luxury but a necessary aspect of academic achievement.


Get Extra Help from an Expert Tutor

Sometimes, students find themselves experiencing stress and mental health difficulties because they are receiving poor grades, despite their best efforts to care for themselves. If this is the case for your student, it may be time to get a tutor. Hodis Learning & Music offers expert academic tutoring at competitive rates. Our tailored, individualized approach to tutoring provides students with the opportunity to flourish in their studies. Contact us to learn more or schedule your first session!