How to THRIVE (not just survive) this exam season!

A newsletter for all nursing students <3

Final exam season can feel overwhelming – and for nursing students, the pressure hits differently. We’re balancing exams, lab competencies, clinical placements, and maybe even part-time jobs. It’s a lot, and burnout can creep in quickly. But this is exactly why taking care of yourself matters most during this time! 

Here are some practical, and science-backed strategies to help you prepare effectively while also protecting your wellness:

1. Map out a schedule

I’m sure you’ve heard this hundreds of times but it’s repeated for a reason – it really works. Time management is your best friend during finals.

 Start by writing out your deadlines, exam dates, and clinical shifts so you can visualize everything you need to get done in one place. When you’re creating your schedule, keep a couple things in mind: 

• Prioritize based on timing: if you have an exam in 3 days and a paper due next week, focus on what is coming first. 

• Consider your grades: if you’re sitting at a C in one class and an A- in another, you may want to dedicate more time studying for the class where boosting your mark matters most! 

• Use time blocking: Schedule your day into blocks – meals, downtime, studying, everything. Research shows that assigning a specific task for a specific time reduces procrastination and increases productivity. This isn’t just a study hack - it’s backed by behavioural and cognitive science!

  

  An example of what time blocking could look like!

2. Take breaks (and really take them)

Taking breaks is crucial for effective studying. Your brain and nervous system can only stay in deep focus for so long - breaks allow the brain to recover and it gives your nervous system a reset. Taking breaks helps improve motivation, memory and learning, and reduces mental fatigue. 

Here are some ways you can break up your studying: 

• For shorter breaks (15-30 minutes) 

  • Take a short walk outside or stretch

  • Grab a quick snack and drink some water 

  • Call a friend or parent for a quick mental reset 

  • Try not to get sucked into scrolling !!! 

• For longer breaks (1-2 hours)

  • Grab dinner with a friend or by yourself - enjoy the food and the company 

  • Watch an episode of your favourite TV show

  • Read a book, do some yoga, or unwind in a way that feels good

Author’s note: A personal favourite of mine is doing this specific JustDance during my short breaks

3. MOVE YOUR BODY! 

Movement boosts oxygen transport, blood flow and neurotransmitters that help improve mood and focus. You don’t need a full workout – even standing up, doing a quick stretch or walk around your room will help reset your energy. 

Regular movement = better focus, mood and stamina! 

4. Fuel yourself properly - hydration and balanced snacks

Dehydration and low blood sugar tank your focus and increase irritability. It might seem daunting, but you should be eating full meals during the final season and having balanced snacks in between. 

Although drinking multiple energy drinks a day helps improve your focus for a couple of hours, you’re going to crash afterwards, leaving you feeling low afterwards. 

Now of course you can still drink caffeine BUT try to pair it with lots of water and balanced snacks that are going to fuel you as you go! 

This light and refreshing salad is packed with flavor and nutrients, making it the perfect way to cleanse your system and feel rejuvenated.

5. Sleep - it counts as studying 

Sleep is where your memory consolidation happens so getting a full 8 hours is going to protect the information you spent your valuable time and effort learning! 

After a full night’s rest, you will wake up energized and clear minded and not to mention it will protect your immune system so you have less chance of getting sick during finals!!!

Sleep is when your brain consolidates everything you studied. Your time and effort is valuable and getting 7-9 hours will protect the information you put energy towards learning. 

Good sleep will: 

• Help you retain information

• Improve your focus

• Keep your immune system strong 

• Prevent burnout

Think of sleep as one of your study tools.

6. Use active study methods rather than passive! 

So what does this even mean? Active methods are methods that force your brain to retrieve the information instead of just looking at it. 

For example: this includes flashcards, practice questions and teaching the material out loud. 

• Helps you learn faster: Retrieving information rather than looking it over builds the pathways in your brain and the repetition will make it easier to learn and you will be less likely to forget it before your exams. 

• Deepens understanding: when you teach someone or recite it out loud to yourself you’re building connections and deepening your understanding of the material. It also helps you  identify the areas where you struggle if you realize you can’t explain as well as you thought. 

• It keeps you engaged: active studying keeps your mind from drifting by engaging in problem solving, answering and teaching. This will make studying feel like less of a chore or grind. 

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