Help Your Child Ace Their Exams: 5 Lifestyle Hacks To Beat Stress & Anxiety

Discover 5 lifestyle hacks to help your child reduce exam stress, improve focus, and boost performance with balanced routines, healthy meals, sleep, and physical activity.

By Priyamvada S 

Exams—just one word that can turn your household upside down. Suddenly, life revolves around books, timetables, study schedules, late-night or early-morning sessions, and more coffee than anyone should be drinking.

But acing exams isn't just about studying hard; it’s about creating the right lifestyle to support your child during this stressful time. Let’s explore five lifestyle hacks that can fit into their routine to reduce stress (for both of you!) and boost their performance!

1. Create a Balanced Emotional Environment at Home

Let’s start with a hack that doesn’t come in a fancy bottle or as a miracle food supplement. It’s about the emotional vibe at home. As a parent, it’s easy to feel the pressure and unintentionally pass that on to your child. Constantly discussing grades or study hours can heighten anxiety for both you and your child.

What to do instead? Keep the atmosphere light, supportive, and encouraging. Have open conversations about non-exam topics too. Let your child feel like they’re more than just a walking, talking test score. Celebrate small wins, like finishing a chapter or taking a well-earned break. Remind them (and yourself) that this is just one exam in a long life full of opportunities.

2. Ensure They Get a Good Night’s Sleep

Sleep is a cure for many problems, yet it’s often underappreciated. Late-night cramming doesn’t do anyone any favors. Research shows that lack of sleep affects concentration, memory retention, and problem-solving skills. In short, exhaustion makes all that last-minute studying far less effective.

How do you work sleep into the schedule? Make it non-negotiable. Set a bedtime and stick to it. If bedtime is 10 p.m., close the books by 9:30 p.m. Use that time to wind down—whether it’s with a cup of warm milk, some light reading, or even a short meditation session. Your child’s brain is like a sponge; it needs rest to soak up all that knowledge!

3. Feed Them Nutrient-Dense Meals

You’ve heard it before: “You are what you eat.” Your child’s brain is no exception. While junk food may seem like an easy fix during study sessions, nutrient-dense meals are the real game changers when it comes to focus and mental stamina.

Think leafy greens, berries, nuts, lean proteins, and whole grains. These foods fuel the brain, improving memory, focus, and cognitive function. Omega-3-rich foods like fish or chia seeds are especially great for boosting brainpower. Prepare balanced family meals to reduce your child’s reliance on sugary snacks that cause energy crashes. Bonus: Make study snacks fun! Think veggie sticks with hummus, trail mix, or yogurt with fresh fruit. Nutritious doesn’t have to mean boring!

4. Take That Break

Our brains function better in bursts of activity rather than long marathons. Expecting your child to study for hours without breaks is a quick path to burnout. Instead, encourage short, regular breaks to refresh their mind and body.

A well-timed break can power up productivity. It could be a simple 10-minute walk, stretching, or listening to their favorite song. Some experts recommend the "Pomodoro Technique"—working for 25 minutes followed by a 5-minute break, which helps sustain focus over time. Find what works best for your child, but whatever you choose, make sure breaks are part of the schedule. After all, you wouldn’t run a marathon without water breaks, right?

5. Encourage Physical Activity

Exercise may seem unnecessary when your child is buried in books, but it’s a secret weapon for boosting brainpower and reducing stress. Physical activity increases blood flow, bringing more oxygen to the brain, which improves memory and concentration. Plus, it’s a fantastic stress reliever.

The key is balance. A full workout might not be feasible during exam time, but even 20 minutes of physical activity can work wonders. Encourage activities they enjoy—whether it’s a quick run, a few laps in the pool, or a yoga session. If time is tight, even a short walk around the block can be effective. The goal is consistent movement, which sharpens the mind and reduces stress.

Exam time doesn’t have to mean chaos and anxiety. By focusing on a balanced emotional environment, proper sleep, nutritious meals, productive breaks, and physical activity, you’re ensuring your child’s academic and emotional well-being. Remember, exams are important, but they’re not the be-all and end-all. What matters most is your child’s well-being—because a healthy, happy mind is the most productive one!

(The Author is a Physical and mental health coach)

[Disclaimer: The opinions, beliefs, and views expressed by the various authors and forum participants on this website are personal and do not reflect the opinions, beliefs, and views of ABP News Network Pvt Ltd.]

Education Loan Information: