The 21/90 Rule For Habits Formation

Building good habits takes time, be it sticking to a schedule, having good study habits or going to bed at a certain time. The 21/90 rule explains how you can try to build such good habits. 

1. After choosing a habit you would like to build, start practising this every day for the same amount of time for 3 weeks (21 days). After which, this practice should have become a habit. 

2. Stick to one goal. Avoid multitasking as much as possible, as it may demotivate you from building the habit you want to focus on. 

3. After you have built the habit for 21 days, continue practising this habit for another 90 days. By then, this practice would have become a permanent lifestyle change. 

Here are some additional tips on how to stick to this practice: 

• Create a detailed plan on how you would like to achieve this goal. If your goal sounds something like ‘study for 2 hours every day’, you may consider making a schedule or bullet journal to track your progress. 

• Make the habit fun to repeat. Create positive associations to the habit. For example, if music helps you to study better and lifts your mood, you may want to study with your favourite tunes; or decorate the notebook in which your notes are in. 

• Be realistic. Make sure your goal can be achieved without taking a huge toll on yourself and your mental health. 

• Find the right kind of social support. Having a support system can help encourage accountability, and it never hurts to build a habit alongside friends who may be doing the same. 

Building good habits can train your self-discipline as well as improve your lifestyle greatly. While it may be hard at first, sticking to the 21/90 rule will help make this practice permanent. This can be applied to many areas of your life, not just for studying. 

Resources: 

https://capespace.com/how-the-21-90-rule-helps-you-build-good-habits-and-a-better-life/ 

https://edition.cnn.com/2021/11/29/health/5-steps-habit-builder-wellness/index.html 

How To Schedule And Stick To It

One of the things that helps you stay organised in a hectic lifestyle is having a schedule. Here are some tips on how to build a schedule, and stick to it: 

Building a schedule 

1. Have a to-do list : This may be a daily, weekly or monthly to-do list. Take stock of all the tasks you have to complete, be it short-term and long-term, and write them down before organising them. 

2. Take note of important tasks: Underline or highlight the tasks that require more attention and time. This will help you block out time to complete these tasks. 

3. Write down your appointments and/or events that cannot be rescheduled: Make it a habit to write down your commitments on your planner or calendar, which will help you schedule study sessions around them. 

4. Map out time frames: Whether using a physical or online calendar or planner, mark out a time frame of your schedule. Usually, weekly planners or monthly calendars work best for planning out your commitments! 

5. Make time for self-care: While it may seem insignificant, scheduling time out to recharge and rejuvenate will greatly improve your mental frame and allow you to destress. This may be an hour on a Friday night, or a day of rest during the weekends. 

Sticking to schedule 

Here are some tips on how you can stick to your schedule: 

• Set alarms or notifications on your phone to keep track of time. For example, if you have set time aside to exercise, set a reminder to do so. 

• Keep everything on your agenda in one place. Be it online or on paper, make sure all your commitments and tasks are written down in the same area to prevent double-booking yourself. 

• Focus on one thing at a time. Avoid multitasking as much as possible. 

• Be realistic when creating your schedule. Don’t overcommit or schedule too many things in a day. Try, as much as possible, to space out your commitments and allow yourself to take breaks. 

Resources: 

https://www.masterclass.com/articles/how-to-make-a-schedule 

https://www.developgoodhabits.com/stick-to-schedule/

By: Shana Lam

Exercising: What Helps For Mental Health?

Mental health in youths has undoubtedly been a prevalent issue especially in Singapore, where 1 in 3 youths report internalising poor mental health symptoms such as sadness, anxiety and loneliness. Exercise helps to alleviate such symptoms, lifting mood and helping one destress. However, what types of exercise are the best in tackling poor mental health? 

1. Team Sports 

Research has found that out of all kinds of exercise, team sports have proven to be the most beneficial in improving symptoms of anxiety and depression. These include sports like basketball, volleyball, netball, football, etcetera. Not only do you exercise, you are able to forge friendships and build bonds through the sport, which also helps to keep your mental health in check. 

2. Cardiovascular exercise 

This type of exercise includes running, cycling, brisk walking, swimming or even boxing! It not only improves the flow of oxygen to your brain, but also has been proven to reduce stress and anxiety. It also improves your mindfulness, and allows you to focus on your thoughts to calm or slow down. 

3. Yoga 

Light yoga is a balance and flexibility type exercise, and has many proven benefits of allowing one to slow down and practice mindfulness, in turn reducing stress, anxiety, and insomnia. It is also possible to do this exercise before bed, unlike the intensive cardiovascular type exercises. 

4. Strength training 

This type of exercise will improve bone strength, boost metabolism and strength levels. For a student, this is essential for growth as well as to keep healthy - physically and mentally. However, be mindful to seek professional training and not injure yourself when purely doing weight-lifting! 

While there are many kinds of exercise one can engage in to alleviate mental health and boost your mood, it is crucial to know your own body and preferences. Find an exercise routine that works for you, and take it slow especially when starting out. Over time, you will start seeing results after exercising sufficiently and regularly! 

Resources: 

https://genesight.com/blog/patient/the-best-types-of-exercise-for-mental-health/ 

https://www.therxreview.com/what-type-of-exercise-is-best-for-students/ 

https://www.straitstimes.com/singapore/about-1-in-3-youths-in-singapore-has-mental-health-symptoms-study 

By: Shana Lam

Exercise and Memory

As a student, exercising seems almost secondary to the copious amount of homework assigned. However, did you know that sufficient and regular exercise is essential, to improving your memory and in turn academic performance? 

According to the Singapore Health Promotion Board, one should get at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of high-intensity exercise. There are many ways to achieve this even with your hectic schedules, including choosing to walk instead of taking the bus, walking up stairs instead of taking the lift and many more. However, do ensure that each exercise session is at least 10 minutes. 

Here are some of the benefits of including exercise in your daily life: 

1. Exercise improves your memory and sleep, which also improves memory. 

Exercising increases oxygen flow to your brain, which helps the brain function better and absorb information. Research has also shown that intense aerobic activity can actually grow new brain cells in a part of the brain responsible for memory, the hippocampus. 

Working out in the day can also allow yourself to have better quality sleep, which in turn improves retention of information! For more on how sleep improves memory, check out our article, Sleep and Memory. 

2. Exercise improves mood and alleviates mental health. 

Much research has been done to show that exercise improves one’s mood and decreases feelings of stress and anxiety. In a fast-paced education system, this is extremely helpful to destress, and prevent burnout or negative emotions. This is because intense exercise stimulates the production of endorphins, which help us feel happier. 15 to 20 minutes into exercising, endorphins are released, and they peak at 45 minutes. It is good to try to factor in exercise daily, both for memory as well as your mental well-being! 

For more information on what types of exercise work best to alleviate mental health, check out our article, Exercising : What Helps For Mental Health? 

Resources: 

https://believeperform.com/study-skills-making-time-for-exercise-might-help-your-academic-performance/ 

https://www.hpb.gov.sg/newsroom/article/health-promotion-board-launches-national-physical-activity-guidelines 

By: Shana Lam

Studying In Groups : Does It Really Work?

Have you ever been to a group study, or in a group study call? For certain individuals, studying in a group has proven more effective than the calm and quiet of studying alone. Here are some harms and benefits of studying in groups. 

Benefits of Studying in Groups 

A group study by the National Centre for Biotechnology Information (NCBI) has revealed that studying in groups provides students with a resource of information from their peers as well as opportunities to explore interdisciplinary real life situations and explain concepts to one another. In doing so, it helps students communicate learning and receive diverse views, facilitating learning. 

The study also found that study groups are usually a healthy benchmark for comparison, spurring one another on to achieve their academic goals. Moreover, it provides a support network of friends who share similar experiences, which has an overall positive effect on the students’ learning and mental health. 

Harms of Studying in Groups 

Sometimes studying in groups may be overwhelming. There are more distractions and there is always a likelihood of study sessions turning into hangout sessions instead. If this is the case with your study group, you may consider making time for self-study sessions instead. 

Everyone’s schedule and pace of learning is different. Some students work better at night while others work optimally in the day. It is important to find a study group which caters to such needs of your schedule, and find a time that works for everyone. In addition, it is good to find a group who studies at a comfortable pace, to prevent anyone from falling too far behind. 

Lastly, the environment in which one studies differs from person to person. If you are someone who enjoys a quiet cafe study session while your friends may prefer the background noise at a public study area or canteen, you may consider a self-study session to cater to your needs. 

In conclusion, whether you choose to study in groups or alone, make sure your academic needs and mental health is of top priority, to prevent burnout or an unproductive study session. Every group dynamic is different, and achieving balance and compromise is important, to make sure everyone thrives in a conducive and comfortable learning environment. 

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4174745/ 

https://www.oxfordlearning.com/studying-alone-vs-studying-in-a-group/ 

By: Shana Lam

Tips to Optimise Sleep

As a teenager, one has a natural hormonal shift which causes you to feel sleepy later, and wake up later in the mornings. However, school may not allow you to sleep in, and the late night spent studying definitely takes away sleep time. How can we optimise our sleep and build better sleeping habits? Here are some tips: 

Before bed 

• Avoid stimulating activities before bed, such as loud music, homework, games or physical activities.

• Create a relaxing bedtime routine (e.g. have a hot milky drink, meditation, journaling etc) and do the same routine every night for at least four weeks to make your brain associate this routine with going to sleep. 

Habits

• Keep your bedroom dark at night as your brain’s sleep-wake cycle is largely set by light received through the eyes. In the morning, get lots of light to wake your brain. 

• Set a regular wake up time. 

• Avoid staying up late during weekends as late nights undo your hard work. 

Separating the workspace and rest space 

• Avoid doing work in your bedroom, especially on your bed. This prevents your brain from creating an association with stimulating activities such as work, and your resting area. 

• Especially during remote learning, take frequent breaks and move from your workstation to your rest station during those periods of time 

• Use cues such as changing into comfortable clothes before bed, and changing out of them before working, to signal your work and rest times. 

Getting sufficient and good quality sleep not only improves your memory and performance, but also helps to alleviate your mental health. Building good sleeping habits consistently may be difficult, but is worthwhile if kept up. 

Resources: 

https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep 

https://www.theladders.com/career-advice/heres-what-working-out-of-your-bedroom-does-to-your-mental-health 

By: Shana Lam

Sleep and Memory

Have you ever been told to “sleep on a problem”? Studies have shown the direct correlation between sleep and our memories, which is why we should not only sleep before learning, but after learning something. Here are the reasons behind it! 

Sleeping before learning 

For youths, especially teenagers aged 13-18 years’ old, it is recommended to get the necessary 8 to 10 hours of sleep per day. Before school, this is especially important, as sufficient sleep before learning will help you to better absorb information. This may seem almost out of reach for students, but there are benefits to it. 

Constant sleep deprivation may result in conditions such as 

• Concentration difficulty and shortened attention span 

• Memory impairment

• Reduced sporting and academic performance 

• Moodiness and lack of enthusiasm 

• Depression 

For more on how to optimise sleep, visit our article Tips To Optimise Sleep. 

Sleeping after learning 

If you are struggling on a problem, or feel ‘overloaded’ with information from a late-night study session, it may be the wisest decision to go to bed and revisit the problem the following day. Sleeping after learning actually future-proofs the information absorbed! This happens in three process when you sleep: 

1. The ‘File Transfer Process’ 

The hippocampus–the part of our brains that holds onto information–transfers information to the cortex, which is responsible for committing information to your long-term memory. Sleeping after learning or memorising something, whether it be formulas, a map, or even a dance choreography, helps you to retain the learning much better. 

2. Replay Memory 

Studies have also found that memory signatures, which symbolise a particular piece of information such as a script or a map, are replayed in our brains much faster in sleep than when awake. This shows that our memory of the information is being strengthened multiple times as we sleep, proving the effectiveness of sleeping to remember! 

3. Integration and association 

Lastly, sleeping after studying has shown to be effective to interconnect different memories or pieces of information. This helps us to see links between ideas, concepts or solutions, which is why we are told to “sleep on a problem” to better solve it. 

Sleep is an essential part of our lives, for studying and for our memory. It is definitely worthwhile to get a sufficient amount of sleep, rather than burning the midnight oil to study.

Resources: 

https://www.ted.com/talks/matt_walker_hacking_your_memory_with_sleep

https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html 

https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep 

By: Shana Lam

Constructive Thought Patterns

Have you ever been told that a positive mindset can help you overcome your difficulties? Constructive or positive thinking is about knowing how to respond appropriately to circumstances, and helps to build your self-awareness and self-leadership. By carefully examining your negative thoughts or dysfunctional beliefs, and replacing them with constructive thought patterns, you can optimise your performance and better reach your goals. While positive self talk may seem redundant for a lot of us, actively putting this into practice has a large positive impact on our self-esteem and mental health. 

Here’s how you can practise building constructive thought patterns: 

1. Identify a goal you want to achieve. This may be short-term, like studying for a certain amount of time that day; or long-term, like maintaining this good habit over a long period of time. 

2. Reflect upon the feelings and thoughts that arise when you think of this goal. Are they positive or negative? 

3. Identify the negative self-talk or dysfunctional beliefs and challenge them. For example, if your negative thought is “I’m bad at this subject”, challenge it by listing the topics you are strong in and engaging in constructive thought processes, such as thoughts like “I feel confident I can do anything I set my mind to.” 

4. Repeat these constructive thought patterns around the goal you want to achieve, until they become a habitual way of thinking. Constantly challenging your negative self-talk with these thought patterns changes the way you feel about your goal. 

A positive mindset may be hard to build, but it will take you a long way. Keep challenging any negative assumptions and beliefs you may have about yourself by building constructive thought patterns, adopting this optimism to other areas of your life! 

Sources: 

https://www.hankensse.fi/news-insights/constructive-thought-patterns 

https://school.iqdoodle.com/framework/competencies/constructive-think/  

By: Shana Lam

Types Of Stress And How To Deal With It

As a student, you will undoubtedly face stressful situations, and have been taught multiple methods of coping. However, did you know that there are three main types of stress, and different ways of managing it? Everyone has their own understanding of what stress means and what it feels like to them, but regardless of how you categorise stress, it is important to prioritise your mental health and growth. 

Here are the three main types of stress: 

1. Positive Stress 

Positive stress is normal and essential for healthy development. You may experience brief increases of heart rate, sweating and mild elevations in hormone levels. Sometimes, it is even considered anticipation or eagerness. Often, positive stress is in response to mildly difficult situations and offers us growth opportunities to discover our strengths and weaknesses. Positive stress is not prolonged and is usually related to personal growth of mindset and character. 

2. Tolerable Stress 

A tolerable stress response may be triggered by a longer-lasting difficulty such as a physical injury, the annual examination period or the loss of a loved one. This kind of stress activates the body’s alert systems to a greater degree, experiencing the same effects as positive stress but of a larger magnitude. This stress usually goes away after the event that triggered the stress is over. 

To cope with tolerable stress, you may consider: 

• Journaling your emotions 

• Depending on positive relationships. Talk to a trusted adult or friend about your situation 

• Exercise or physical activity

• Positive self-talk or constructive thought patterns 

3. Toxic Stress 

Toxic stress is the most long-lasting (prolonged stress even after the event that triggered the stress is over), and detrimental to one’s mental and even physical health. It can result from strong and frequent activation of the body’s stress response system when one feels unprotected or threatened in their situation. Toxic stress can disrupt brain development and even take a toll on one’s overall physical health. It is important to identify and combat stress before it becomes toxic. 

If you are experiencing toxic stress, you may consider: 

• Visiting a counsellor or therapist

• Identifying trusted adults or friends to confide in 

• Continue use of healthy coping mechanisms 

Everyone experiences stress to different extents and in different forms, and it is good to be mindful of the type of stress you are experiencing to better cope with it. 

If you would like to find out more about positive thinking strategies, check out our article on Constructive Thought Patterns! 

Sources:

https://www.nationwidechildrens.org/family-resources-education/700childrens/2017/07/toxic-stress-how-the-bodys-response-can-harm-a-childs-development 

https://center.uoregon.edu/StartingStrong/uploads/STARTINGSTRONG2016/HANDOUTS/KEY_49962/TypesofStress.pdf 

https://eftinternational.org/positive-tolerable-and-toxic-stress-responses-what-are-the-differences/ 

https://onetoughjob.org/articles/understanding-stress-positive-tolerable-and-toxic 

By: Shana Lam

Mental Stamina: How To Cultivate It?

Mental stamina is crucial when studying, to help you maintain your focus on hard, intellectual problems for long periods of time. It is an important skill to have, and just like any other skill, it has to be exercised and built. Here are five strategies for cultivating mental stamina:

1. Take note of your environment 

Your environment plays a vital role in helping you focus on your task. From the temperature, to comfort, to distractions, finding a suitable location for studying or working on a task is crucial to ‘set the mood’ and keep you focused. 

Find out more about how to find a suitable study environment in our article, Study Surroundings

2. Visualise positive outcomes 

If you feel fatigued or unmotivated, you could try visualising positive and optimistic outcomes of your task, and even incentivising yourself to complete it. Research has found that thinking positively reduces stress and anxiety, which are constant drains to your mental energy reserve. Having a positive mindset is important to build your mental stamina! 

Find out more on how you can think positively in our article, Constructive Thought Patterns. 

3. Set attainable goals 

While you may have one large, ambitious goal, setting smaller goals within these large goals can provide structure and milestones to motivate you. These goals can be as small as a deadline to complete a certain portion of your project, writing a certain number of words, or to study for a certain period of time. Goal-setting creates a positive feedback loop. Accomplishing a goal is rewarded with little bursts of dopamine which are related to positive feelings. This can train your brain’s mental stamina and motivate you to achieve larger goals! 

4. Front-loading work 

Everyone feels more energised at the start of a study session rather than the end. Starting off with the hardest task on your to-do list may just give you the momentum you need to sit through that long study session for the day! If a task makes you feel the most daunted, stressed or worried, it is best to start with that and get it out of the way. This will motivate you to get the easier tasks done after that!

5. Be mindful of your lifestyle

Things like getting enough sleep, exercising regularly and eating the right foods also play a role in building your mental stamina and maintaining good physical and mental health. Never underestimate the benefits of these three components in your daily life, and start to be more conscious of your lifestyle and habits! 

Find out more about these lifestyle practices in our other articles. 

Mental stamina will take time to build and train. While these are some ways you can cultivate better mental stamina, everyone has a limit, and it is okay to take breaks to rest and rejuvenate. Just like playing a sport, rest is just as important as your stamina! 

Sources: 

https://www.scotthyoung.com/blog/2019/02/04/how-to-cultivate-mental-stamina/ 

https://freedom.to/blog/how-to-stay-focused-studying/ 

https://www.aconsciousrethink.com/16382/how-to-increase-mental-stamina/ 

By: Shana Lam

Retrieval Practice And How It Works

Simply restudying, rereading or reviewing information is tempting, especially after long periods of studying. However, did you know that they do not actually involve the cognitive processes that exams require? Retrieval Practice simulates how you retrieve information from your memory in exams, and using this technique while studying may be beneficial for effective learning. 

Here’s how retrieval practice works: 

1. The copy-cover-and-check method 

• Put away the materials you have been studying, and write, sketch or mindmap everything you know without referencing your materials. 

• Be as thorough as possible and write down everything related to the topic. 

• Check your materials for accuracy and note down important points you have missed in a different colour / separate notebook or document. 

2. Practice tests 

• Make your own practice questions or share questions with a study partner. You can also use practice questions provided by your teacher or in a textbook, or find questions from online resources. (e.g. Quizlet)

3. Flashcards 

• Digital or physical, flashcards help you recall information in bite-size chunks. Make sure you practise recalling information on them that go beyond definitions and facts. Try to form links and remember details instead of merely recalling main ideas. 

• You may use some concrete examples to help you do so! 

While retrieval is hard, it helps you identify gaps in your learning and points you in the right direction when studying for a test or exam.

Find out more about other effective learning strategies in our article, Most Effective Studying Methods!

Sources: 

https://www.learningscientists.org/uhwl  

https://psychology.ucsd.edu/undergraduate-program/undergraduate-resources/academic-writing-resources/effective-studying/retrieval-practice.html

By: Shana Lam

Interleaving And How It Works

Interleaving is an effective learning technique that involves mixing different topics while studying to facilitate learning. Leaving gaps between studying the same topic instead of cramming one specific subject may be beneficial especially when trying to grasp a concept. 

Here’s how interleaving works: 

1. Switch between ideas during a study session. Don’t study one idea for too long. Depending on your study stamina and length of your study session, switch between ideas regularly in the span of one session without stopping to take a break. 

For example, when studying history, you may mix up the history of different countries instead of learning about one country at one time. You may attempt to interleave different parts of history from each country based on a common theme, such as a specific time period. 

2. Go back over the ideas again in different orders to strengthen your understanding. For example, if you have just studied the history of Japan, Korea and China in that order, go over your material in a different order (e.g. Korea, Japan, China) in your subsequent study session. 

3. Make links and draw connections between different ideas as you switch between topics. Try to categorise your material under different themes, such as motivations, time periods, outcomes etc. 

4. While it is good to switch between ideas, don’t switch too often or spend too little time on an idea. Make sure you fully understand the idea first before you move on. 

Here are the benefits of interleaving: 

• Helps draw connections - learners are better able to notice the similarities and differences between the different concepts that they are learning, which helps them learn those concepts better. 

• Helps in application - mixing concepts such as questions that require different mathematical formulas helps learners discern which formula is needed for which question, instead of applying the same formula to a standard set of questions without fully understanding its use. 

• Trains contextual inference which in turn leads to better retention of information and ability to transfer skills and information across contexts and domains. 

Interleaving has many benefits, and is an effective learning strategy everyone can apply. While it may feel harder than studying the same thing for a long time, it is actually beneficial for your learning. Find out more about other effective learning strategies in our article, Most Effective Studying Methods. 

Sources: 

https://www.learningscientists.org/uhwl 

https://effectiviology.com/interleaving/ 

By: Shana Lam

Most Effective Studying Methods

What are effective learning techniques? They are evidence-based, researched methods of studying that help you retain and absorb information better. Instead of wasting time rereading and highlighting, why not use these researched learning strategies? Here are the top five effective learning techniques: 

1. Distributed Practice 

Distributed practice is learning that occurs over multiple sessions at different points of time. Cutting up revision into smaller chunks and spacing it out over a period of time may actually be more effective than cramming information the night before your test! It tells you when the most optimal times are to study your material, to best evade the Curve Of Forgetting. 

Find out more about Distributed Practice in our article, The Curve Of Forgetting. 

2. Retrieval Practice / Practice Testing 

Retrieval practice is trying to remember a material you have already learned, without simply referring to the material over and over again to commit it to memory. You may attempt to recall information from your memory by making flashcards, or practice tests that quiz yourself on the studied material. While Distributed Practice tells you when to study, Retrieval Practice tells you how to study effectively. 

Find out more about Retrieval Practice in our article, Retrieval Practice And How It Works

3. Concrete Examples 

Using concrete examples help you to tie concepts to your real-world knowledge and experiences, helping you understand and remember it more easily. Some examples would be researching real world evidence or case studies, or doing practicals in the laboratory. Your examples may be personal, or researched, and tying concepts to them will help you find meaning in the learning. 

4. Questioning and Elaboration 

Once you have studied a material, ask questions about it and make connections. This is a huge component of critical reading and thinking, as it helps you see correlations within and between materials, see implications and assumptions, as well as form opinions and inferences. 

Find out more about how you can read critically in our article, How To Read Critically. 

5. Interleaving 

Similar to Distributed Practice, you may consider leaving gaps between learning of the same topic or material. When studying multiple topics, try to switch between topics regularly. For example, if you are studying physics, you may mix up the types of calculations that are required to solve questions instead of working on one calculation at a time. That way, you have to figure out which type of calculation is needed for each question, facilitating thinking and learning. 

Find out more about how you can use interleaving in our article, Interleaving And How It Works. 

Sources: 

https://effectiviology.com/interleaving/ 

https://www.lifehack.org/860370/learning-techniques 

https://psychology.ucsd.edu/undergraduate-program/undergraduate-resources/academic-writing-resources/effective-studying/index.html 

https://www.learningscientists.org/uhwl 

By: Shana Lam

How To Read Critically

Knowing how to read a text critically can be a lifesaver when you are pressed for time, or exhausted from reading long, wordy research papers. Here are some tips on how you can read or study your materials more effectively! 

Using different ways of reading 

It is important to always have the purpose of reading your material in mind: 

1. Skim-reading - if you merely want to verify the text’s relevance, or sieve out the main point of the material, you may adopt this technique. You may pay more attention to the first and last sentence of each paragraph, which usually carry the main point, or read the abstract and conclusion of the text. 

2. Scan for detail - this technique is useful if you are sieving out a specific detail of the text (e.g. statistics, reasons, etc). Scan the text for the sections that may include these details using headings or subheadings, and read the parts focussing on how it addresses your purpose or question. 

3. Reading closely - close reading involves paying attention to the main idea, details as well as language or structure of the text. It involves drawing inferences and conclusions about that writer’s attitudes and implications. This technique can be used when the text is highly relevant to your purpose. You may want to annotate the text while using this reading technique. 

4. Comparing different parts of the text - this technique is useful to determine the consistency of claims and logical development of ideas. For example, comparing the methods, results and conclusions of a research paper to see how well they align. 

Asking critical questions

Whether skimming or reading the text closely, these questions will help you to better focus your attention on the main points of the text, as well as draw inferences from it more effectively. You may ask: 

• What is the key message of the text? 

• Who is the text written for? 

• What is the context (social, political, cultural etc) of the text? 

• What evidence is presented to support the message of the text? 

• What makes this evidence convincing or not? 

• How does this text relate to my assignment plan on the topic?

Reading critically is an essential skill that is not only relevant for the IB, but in real world situations. It is important to grasp and put this skill into practice, as well as make connections between what you are learning and the world around you. 

Sources: 

https://students.unimelb.edu.au/academic-skills/explore-our-resources/reading-and-notetaking/how-to-read-effectively-and-critically  

By: Shana Lam

Common Study Methods That Are Actually Ineffective

Have you ever tried to study only to realise highlighting or rereading the material was simply not effective? Here are some tips on how to make these studying methods more useful! 

Highlighting 

While it is simple and quick, studies have found that highlighting, underlining or circling the material being studied is ineffective, across topics and subjects. One study even found that underlining reduces one’s ability to draw inferences! This may be because highlighting draws attention to individual portions of the text rather than connections in the material. 

Here’s what you can do: 

• Instead of merely highlighting the text, you can turn the highlighted information into flashcards, self-tests or summaries, to help you make your own inferences. 

• Instead of highlighting the whole sentence, highlight only key ideas.  

• Use different coloured highlighters for different categories of information (e.g one colour for new vocabulary / jargon, one for examples) 

• Only highlight after reading the whole paragraph or section. This helps you to stop and think about what you read first. 

Rereading 

While rereading does help to retain information, blindly memorising while rereading may not be the most effective form of studying your materials. Instead, it is good to have a purpose in mind while rereading, reviewing the material critically. 

Here’s what you can do: 

• Have a purpose in mind and pick out the information that fits your aim. (e.g. a certain topic, finding examples, addressing a specific assessment task etc) 

• Pick out the portion that you found more complicated or difficult to understand, and read that instead of the whole text again. 

• Annotate your text. You may ask questions, draw connections from different portions of the text or even summarise portions of the text in your own words. 

To find out more about how to read critically, check out How To Read Critically on our website!

Sources: 

https://learningcenter.unc.edu/tips-and-tools/using-highlighters/ 

https://students.unimelb.edu.au/academic-skills/explore-our-resources/reading-and-notetaking/how-to-read-effectively-and-critically 

https://www.scientificamerican.com/article/what-works-what-doesn-t/ 

By: Shana Lam

Music, Mood and Memory

Do you enjoy listening to music while you study? Many studies have seen varying results on the effect of background music on one’s mood, memory and concentration, depending on the type of music and the individual’s preferences. However, what are the types of music that are optimal for study sessions? 

Tempo

The tempo of your music can increase or decrease arousal. While learners with little arousal are not engaged enough to really invest in the learning process, too much arousal can cause feelings like anxiety. Thus, a medium level of arousal is optimal for learning. You may consider listening to music with a medium tempo for studying! 

Mood 

Positive emotions are associated with better learning outcomes. Music has a huge influence on one’s mood, so when curating your next ‘Study Playlist’, you may consider adding songs with a lighthearted, happy mood (i.e. major key, positive connotations) to boost your mood! 

Research has also found that listening to soothing music can reduce anxiety and stress. Genres like rap and hip-hop have been shown to have an uplifting effect on its listeners and alleviate mental health, while classical music has been proven to aid with insomnia and memory. 

Cognitive function

Music has been proven to help improve cognitive performance due to the different parts of the listener’s brain it stimulates. Moreover, memorising content such as the periodic table in songs is easier for most people, as our brains look for patterns to better understand, recall and process information. 

However, background music may interfere with your working memory especially when the same subsystem of your brain is being used to process information. For example, it is difficult to write essays with music containing lyrics, but easier to solve mathematics questions with the same type of music. 

Despite its benefits, music does place a burden, no matter how small, on your cognitive load, and a good balance of learning with and without music should be sought after. It may be helpful to understand your personal preferences and working memory capacity before your next music-filled study session! 

Sources: 

https://www.frontiersin.org/articles/10.3389/fpsyg.2017.01902/full 

https://www.fnu.edu/benefits-studying-music/ 

https://www.heartmath.org/assets/uploads/2015/01/music-mood-effects.pdf 

By: Shana Lam

Studying Surroundings

What does your studying environment look like? Some may choose to study in libraries, cafés or at home, but finding a working environment that suits you may be a good way to optimise your learning! Research has proven that several factors, including seating and light affect the way we study. Here are some of the factors: 

Comfort

Comfort level differs from person to person, and it is essential for everyone to find their ideal study setting. Here are some things that constitute comfort: 

1. Seating and posture - just like sleeping, having good seating posture is scientifically proven to help one concentrate better. Investing in a good chair, or adjusting the height of your desk may even help to prevent that after-study neckache. 

2. Temperature - research shows that studying in a room that is either too hot or cold reduces our ability to soak up information. It is good to find a study spot with sufficient ventilation and a comfortable temperature. 

Lighting 

Studies have found that studying in naturally lit environments typically achieve higher grades than those in dimly lit settings. You may achieve this ideal setting by: 

• Positioning your desk near windows 

• Studying during the day, or in brightly lit rooms 

• Avoiding using fluorescent lamps, as they make you feel tired quickly 

Noise

Some people prefer studying in complete silence, while others may thrive working in environments with background noise or music. While this is entirely up to personal preference, too much noise may be a distraction. 

If you enjoy studying in a calm and quiet environment, you may: 

• Study at a library

• Study at night

• Study in a quiet study room 

Conversely, low-level background noise has been proven to encourage creativity and help you relax while studying. If this environment suits you, you may: 

• Study at cafés

• Study in the classroom

• Play soft music or ambient noise 

Clutter 

Studies have found that mess and clutter negatively affect one’s learning availability, creating feelings of stress and anxiety. You may consider tidying up your study space before you start studying to optimise learning. 

Everyone has a personal preference when it comes to their learning environment, and it is important to find what works for you to optimise your learning. Keeping the above factors in mind, you can create your ideal workspace for effective learning! 

Resources: 

https://www.ucas.com/connect/blogs/how-your-surroundings-affect-way-you-study 

By: Shana Lam

Colour Your Learning: How Do Colours Affect How We Learn?

Colour is an integral component of our daily lives, and they evoke different moods and emotions in us. How do the colours we see when studying affect how we learn? 

Green : Calm and Concentration

Green is a low wavelength colour that promotes calmness, and improves efficiency and focus. It is a good colour to have around during prolonged studying sessions, keeping long-term concentration and clarity. Green also relaxes our eyes, hence the popular advice for students to look at trees and plants after long periods of studying. 

Orange: Mood Lifter 

Orange promotes comfort and improves neural functioning as it is rich and energetic. It is often seen as a mood lifter, to boost energy. However, if you are prone to overstimulation, you may consider avoiding this colour for long studying hours. 

Blue: Productivity 

Blue is a colour that promotes high levels of thought and can be used when doing highly intellectual work such as research or programming. You may balance this cool colour with warmer colours like orange or yellow, to prevent detachment and coldness from your work. 

Red : Creativity 

Red encourages creativity, but is often associated with high stress, increased blood pressure and anxiety. 

Yellow : Memory 

Not only does yellow promote positivity, but specifically for memorising text or words, it stands out. Yellow is a stimulating colour that grabs attention and may help in memorising information. 

Your environment 

You may make use of these different colours to optimise studying different subjects, for different amounts of time. Here are some suggestions on how: 

• Use different coloured highlighters, such as orange for a subject you don’t enjoy and blue for a content-heavy topic. 

• Using different coloured pens 

• Decorating your workspace according to your preference 

• Wearing different coloured clothes to study

Sources: 

https://www.shiftelearning.com/blog/how-do-colors-influence-learning 

https://www.ucas.com/connect/blogs/how-your-surroundings-affect-way-you-study 

https://choosemarker.com/wht-color-highlighter-use-for-studying/ 

By: Shana Lam

VARK: Understanding Your Learning Style

As an IB student, self-directed learning is a huge part of the curriculum. Understanding the VARK (Visual, Aural, Read/write and Kinesthetic) Learning Modalities and your ideal learning style may be the first step to effective self-directed learning! What exactly is VARK? 

VARK modalities are sensory stimuli that are used for learning which differ from individual to individual. These are the four learning styles covered by VARK: 

Visual (V) 

The Visual preference includes: 

• Maps, diagrams, charts, graphs, hierarchies etc. 

• Designs, white space, patterns, shapes etc. 

It does NOT include: 

• Words in boxes 

• Still pictures or photographs 

• Videos 

• PowerPoint Slides 

Aural / Auditory (A) 

The Aural preference includes: 

• Lectures

• Group Discussions 

• Radio or podcasts 

• Chat-style or abbreviated text messages / emails 

• Reading things aloud 

• Talking to oneself 

Read / Write (R)

The Read/Write preference includes: 

• Manuals, reports, essays, assignments 

• Slides, cue cards

• Wikipedia, the Internet 

• Lists, diaries, journals, dictionaries, quotations 

Kinesthetic (K) 

The Kinesthetic preference includes: 

• Demonstrations, simulations, practicals 

• Videos, movies of “real” things 

• Case studies, real life applications 

The most common forms used in teaching are lectures, slides or words. Knowing your VARK preference and making notes according to it may be helpful in effective learning. Here are some suggestions: 

1. Visual - drawing mind maps or illustrations for each topic 

2. Auditory - using flashcards and talking to yourself to memorise information 

3. Reading/writing - writing essays regarding each topic 

4. Kinesthetic - watching or doing a demonstration of the information being studied

Resources: 

https://vark-learn.com/introduction-to-vark/the-vark-modalities/ 

By: Shana Lam

Note Taking: Physical or Digital?

With the introduction of Personal Learning Devices in most schools, hybrid learning has also led to a shift in how we take notes and do our assignments. Which then, is more effective? 

Digital note taking comes in many forms - online mind maps, typed documents or written (using a stylus), and it has the following benefits: 

1. Higher efficiency - students who take digital notes are able to take down information faster and reduce the chance of missing out on content. 

2. Access to more platforms - it is more convenient to use multiple online platforms to facilitate learning, and clarify information more easily. 

3. Communication and collaboration - especially for group work, online note taking makes note-sharing more efficient. 

However, studies have shown that laptop note-takers perform worse on conceptual exam questions compared to longhand note-takers (Mueller & Oppenheimer, 2014). This is because students tend to transcribe and take down facts from the lesson, without drawing conclusions by summarising the content on their own. This hinders the student’s ability to absorb and digest information, as compared to physically taking down important concepts. 

There are also more distractions when taking notes digitally, which affect a student’s concentration in class. Screen time is also a rising concern, accentuated by the increase in online lessons and learning platforms. 

How can we mitigate such concerns, as digitalisation inevitably changes how we learn? Students can adopt the following strategies to optimise online note-taking: 

1. Using a touchscreen device and handheld stylus - mimicking the process of physical notetaking, this strategy marries the benefits of digital and longhand note taking. 

2. Creating diagrams - a strategy that can be used for both online and physical note taking. It helps one to process information and digest it more easily. 

3. Minimising distractions - if distractions are a concern for online note taking, you can restrict the sites or time you spend on sites that are unrelated to your learning. 

Resources: 

https://research.com/education/digital-notes-vs-paper-notes 

By: Shana Lam