Studying requires brainwork.  The three main stress factors in brainwork are:   

1. disturbances  
2. interruptions   
3. information overflow   

Disturbances that occur in a study situation include ambient sounds (babble, various sound alarms, noise), visual alarms that pop up on the computer screen, and people moving around in the environment.  Disturbances make it difficult to work and increase the strain on the brain. If possible, try to choose a quiet space for your studies and mute alarms on your phone and the (computer) devices you use. If necessary, you can take advantage of noise cancelling headphones, for example.   

Interruptions refer to situations where work is suddenly interrupted. Shifting the focus from one task to another as a result of interruptions weakens the workflow and increases strain on the brain, because the memory needs to be “updated” to the original task when you can return to it. If you have to interrupt your work for some reason, mark with a cursor, coloured font or a note, for example, where you will continue to work when the situation allows.   

Information overflow refers to a situation in which there are so many tasks and things at a time that it is difficult to manage the situation. Information overflow can lead to errors in attention and memory.  Managing information overflow requires self-regulation and time management skills, the ability to identify the core of the required information and the ability to withstand uncertainty.   

Consider which stress factors you can influence, and what measures are required to do so.   

ext“Cognitive stress is always individual and not only affected by the amount of work or the environment, but also by needs, emotions, motives and personality, individual attitudes to adversity and stress, age, sleeping problems, mood and health, alcohol use and nutrition, and physical activity.” (Muistiliitto.fi)   

Next read  more about the factors, that promote cognitive recovery   

Eating healthily and regularly provides energy to the brain. You will be able to concentrate better on your studies and work.    

A diet that promotes brain health:   

• It is versatile and colourful, meaning that the meal includes vegetables, whole grains, berries and fruit. This will ensure that you are getting enough vitamins and fibres.   
• It also contains good fats from nuts, vegetable oils, seeds, avocado and fatty fish.   

Adequate sleep washes away the brain dust of the day and helps structure the knowledge load gathered during the day. “When we are asleep or idle, that is, we leave our brains alone, the brain is best able to organise and set new information in proportion, compare it with old information, find regularities in the information and store new information in our long-term memory systems” (Minna Huotilainen, Neuroscientist, 2021). A sufficient amount of sleep for adult’s brain health is at least 7 hours per night.   

The brain needs breaks. Breaks during the study day are of great importance for brain health. Activities during the break can also be active.   

Humans were not created to sit. So get out of your workstation, rotate and bend your body. Take advantage of break exercise!   

Concentration is the ability to draw attention to things that are essential to the activity in question. Concentration can be increased by reducing distractions in the working environment, avoiding feeling rushed and unnecessary interruptions. On the other hand, consciously taking a break from working helps concentration.   .