With temperatures rapidly dropping, a light layer of snow enveloping the front lawn of campus, and course evaluations opening up, it can only mean one thing: Finals are almost here. This is often an anxiety-inducing time for McGill students as we pull all-nighters in the library, drink copious amounts of Red Bull, and forget about everything that doesn’t involve school. Unfortunately, this exclusive focus on academics during finals can often lead to burnout and poor academic performance. Luckily, there are tons of ways to promote self-care during finals season without your grades taking a hit. Here is The Tribune’s declassified finals survival guide.
Exercise
Exercising might be the last thing on your mind as you’re heading into finals. But, it is one of the best ways to stay refreshed and healthy during this stressful time. Exercise releases feel-good hormones called endorphins, which have been proven to reduce stress levels and boost your mental health. Staying fit also enhances your concentration, making it easier to study for longer periods of time. So, head out for a hike, go for a free lane swim at the McGill gym, or even just walk around your neighbourhood—your GPA may thank you.
Vary your study spaces
It might be tempting to spend the entirety of finals season camped out in McLennan or your living room. But, research has shown that changing up your study space can help with recalling facts and minimizing distractions. If you spend too long in the same study space, it becomes too comfortable, which often translates into less focus on the task at hand. Going to a new café or switching up libraries can help alleviate this.
Don’t neglect your social life
Just because it’s finals season doesn’t mean that you should shut yourself off from those around you. Staying in touch with friends and family, whether it be an evening out or a quick FaceTime chat, is beneficial for both your physical and mental health. It also helps reduce stress and anxiety. So, grab your friends and take a study break by heading out to your local thrift store or a holiday market.
Study smarter
Instead of re-reading your notes and hoping for the best, use retrieval practice to help you recall information more effectively this finals season. Retrieval practice, also known as the testing effect, is a strategy that involves actively recalling information to help strengthen your memory traces. This can include taking practice tests, using flashcards, teaching the information to others, and answering questions aloud. Research has found that these techniques help improve your memory by engaging in active cognitive processes as opposed to passive ones, like simply highlighting or reading your notes.
Spacing out your study sessions, also known as repetition, has been found to not only help you learn more information, but also retain it for longer. By spacing out the material, you can focus on a specific subset during each session, without feeling pressured to cover everything at once. Spaced practice is particularly effective when you plan a schedule ahead of time, with clear objectives for each study session.
Sleep, sleep, sleep
While you might be inclined to stay up all night finishing your research paper or memorizing those last couple of terms before your exam—don’t! Sleep is one of the most important ways for you to prepare for your finals. Sleep deprivation causes increased stress levels and impaired cognitive performance. Sleep helps with retaining key information learned during the day, which is especially vital for memorization-heavy final exams.
The quality of your sleep is also important. Make sure to make your sleep environment cool, dark, and quiet to maximize the cognitive benefits of sleep. Following a regular sleep schedule and putting your phone away at least 30 minutes before bed are also crucial ways to help you stay alert during the day.
With a focus on self-care, you can avoid burnout this finals season and ace your remaining exams and assignments. You’ve got this!
