#3 How to maintain study habits and routines during the period of Covid-19?

- Student Survival Manual -

For about three weeks now, many of us left the usual study/working contexts with the recommendation to stay at home to minimise the impact of COVID-19 on our society. And, how good it is to be in the comfort of our home, with our family, and with a whole range of fun and distractions at our disposal. But in the midst of all this, where is our willingness to study?

            Here are some tips to help at this stage:

• The choice of place to study: Studying requires focus! Whenever possible we should choose a quiet, pleasant and private place, such as a room or an office. When choosing this place, be aware of the following aspects:

1. Good temperature, good lighting, and good ventilation. Privilege spaces with access to a window, through which you can enjoy natural light, and also air your work space.
2. Large enough desk with all the material needed for the study (e.g. computer, books, calculator, writing material).
3. Comfortable chair, proportional to your stature and your work table.
4. If you choose to stay in the room, resist the use of the bed. By studying lying in bed, you are sending contradictory messages to your brain.
5. You can help avoid interruptions by putting a notice on the door indicating you are in class/study. For example: "I will be studying from 10 a.m. to 12 p.m. Please do not interrupt."

• The study session: During this time we are at home two things can happen: either we think we have "all the time in the world" and we neglect the study; or, we think it is now that we will be "super-productive " and start studying. However, the ideal is not to fall into either side. Therefore, planning our study sessions well is fundamental.

1. Work on your motivation: be very clear to yourself about your main motivations/reasons for studying. Motivation for study is one of the most important aspects for learning and therefore for academic success. It is essential that you feel that you are studying driven by curiosity, satisfaction in learning, a desire for self-fulfillment, and not just by obligation.
2. Set a schedule: try to keep a study schedule close to what you would do if you were in face-to-face classes. It is recommended to study approximately 3 to 4 hours a day, 5 to 6 days a week. Study, for example, from Monday to Friday, and use Saturday morning for reviews. Be rigorous and regular in your compliance.
3. Switch disciplines: do not focus on just one subject. Divide your study time among the various subjects. Start with the easiest, continue with the hardest, and finish again with the easiest and most enjoyable.
4. Take breaks: Although you have to study 3 to 4 hours a day, it is not advisable to do it in a row. Each moment of study should have a maximum duration of 45 minutes. After this period your attention and concentration capacity has already diminished a lot. So take a break to satisfy basic needs and give your brain time to recover from the effort.
5. Use different study methods that will help in understanding and memorising the contents:

-  Take notes: either during online classes or while reading the recommended bibliography, and use them as guides for your study session;

- Underline the notes: use colors to underline key words or ideas in the articles or book chapters recommended for the study;

- Make charts, conceptual maps and summaries of recommended study materials;

- Solve exercises or tasks recommended by professors; 

- Search for additional information to complement your knowledge;

6. Study without distractions: Try to study without a cell phone, TV or other distractions. Resist the temptation to open that notification that just came in, just now that you had decided to start studying. And, prefer a space without music, or use background music for more mechanical or routine tasks.

7. Make time for homework and group work: this time should not be counted in the suggested 3 to 4 hours per study day - it should be considered extra time. In the case of group work, schedule online working sessions with colleagues, for whom they have previously defined a maximum duration as well as a work plan. Distribute tasks among the various members of the group, carry them out, and schedule another meeting for their discussion and integration into the final work.

8. Have sessions to clarify doubts with the professor and with colleagues: take advantage of the online classes to clarify, with the professor, any doubts you may have regarding the subject you have already studied. If you have group study sessions, confirm with your colleagues the understanding of certain contents that have been taught and that may be raising more questions.

9. Self-evaluate what you have learned: for each taught content anticipate a set of questions that you consider could be the focus of evaluation. Try to answer these questions. And when you are done, check your answers. Also use tests from previous years that are sometimes available. And, if you have group study sessions, exchange possible questions with your colleagues about the subject matter.

•  Healthy lifestyle: It is extremely important, in the present circumstances, to take care of ourselves, both in physical terms and in terms of our mental health. The study will be favoured if we maintain healthy living habits. Therefore, attention must be paid to:

1. Food: Choose varied and healthy food, prepare your meals, and eat at regular times. Never study on an empty stomach, as your attention and concentration levels will not be at their peak. Also try to avoid binge eating (i.e. eating compulsively), or being long hours without eating.
2. Physical exercise: Many gyms are making available online a set of classes of various sports that, with little space, and few materials, we can easily follow at home. Whatever your preference in terms of sport, the important thing is not to stand still. Always book a part of your day for physical exercise.
3. Sleep/ Rest: it is very important that you get enough sleep every night to feel like you have recovered from your day. In this sense, follow the recommended for your age group (+-8h per night). If during the day you feel the need, you can take a nap. But be careful, this should be short, i.e. no more than 20 minutes.
4. Other activities you enjoy: do not let your life suddenly become all about eating, sleeping, studying... Repeat! Dedicate yourself daily to other activities that bring you pleasure, satisfaction and well-being. For example, why not cook more often for the family?

This article is intended to be an easy and quick to consult manual that will help to overcome some difficulties you may be experiencing in maintaining your study habits and routines at this time marked by Covid-19. These indications are intended to be seen as general "clues". It is therefore up to you, dear student, to personalise and adopt whatever makes the most sense to you, with a view to academic success.

Joana Carneiro Pinto, Coordinator of the Master in Psychology in Business and Economics