Enem: 6 healthy habits for exam preparation

Preparing for the National High School Examination (Enem) and other university entrance exams is often linked to the number of hours spent studying. However, students’ performance may also be shaped by the habits they maintain throughout this process. As well as supporting physical and mental wellbeing, certain practices help sustain the energy and focus needed to manage a study routine and sit examinations.

According to psychologist Luana Sobrinho, coordinator of the Psychology course at Faculdade Anhanguera, students need a balanced routine during intensive study periods. She says the first point to recognise is that studying for long stretches is not always the best option, as it can lead to overload and heighten feelings of expectation and self-pressure.

The professional explains that the period before an important event, such as taking an exam, can affect mental health and trigger anxiety, tiredness and even frustration. Below, she shares tips for preventing overload and maintaining a healthy routine.

1. Make a good night’s sleep a priority

Sleeping well is essential for the proper functioning of the brain. While you sleep, the body carries out important processes connected with memory and learning. Replacing rest with lengthy study sessions can therefore impair your ability to concentrate and retain information. Try to keep fairly regular sleep and wake times, and avoid studying too late, particularly on the night before the exam.

2. Maintain a balanced diet

A suitable diet provides the energy needed to cope with a study routine and can help prevent fluctuations in energy levels during the day. Fruit, vegetables, pulses, cereals, protein and healthy fat sources can all form part of a varied diet. It is also important not to go many hours without eating or regularly replace meals with ultra-processed foods.

3. Take breaks while studying

Studying for several consecutive hours without a break can increase both physical and mental fatigue. Short intervals allow your attention to rest before you return to the task feeling more refreshed. After a focused study period, it can help to stand up, walk around briefly, drink water or simply rest your eyes before continuing.

4. Do physical activity

Physical activity does not need to be abandoned while preparing for exams. Walking, running, cycling, sport and other activities can support physical and mental wellbeing. Alongside benefiting overall health, moving your body can relieve the tension that builds up during an intense study routine.

5. Look after your eyesight and posture

Anyone who studies for long periods using computers, mobile phones and tablets should pay attention to screen time. Remaining in the same position for too long can also contribute to pain in the neck, back and shoulders. Take breaks to rest your eyes, adjust the room lighting, keep an appropriate distance from the screen and find a comfortable position for studying.

6. Watch for signs of overload

Constant tiredness, irritability, ongoing difficulty concentrating, changes in sleep and the feeling of always being under pressure may indicate that your routine has become too demanding. It is important to recognise these signs. Speaking with family members, teachers or healthcare professionals can help you find strategies to manage pressure more effectively and organise your routine.

By Deiwerson Damasceno dos Santos