Exam Season
A fixed wake-up time, study blocks with movement and self-testing. For exam season, ages 15 and up.
For students aged 15 and up during exam season. The program keeps a fixed wake-up time, studying in blocks with movement breaks, daily self-testing and a caffeine cutoff.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Morning
- 7:00Get up at the same timeSleep · Every day
When the alarm goes off, get up, even if you studied late, with a margin of about half an hour. 7:00 is the default; set your own.
How much sleep. For ages 18 to 64, 7 to 9 hours of sleep are recommended, and 8 to 10 hours for teenagers (National Sleep Foundation, Hirshkowitz et al. 2015).
Late morning
- 9:00Study for 50 minutes50 min · Work · Weekdays
When you sit down to study, set 25 to 50 minutes, then move for 5 to 10 minutes. Aim for 2 to 4 of these blocks a day.
Blocks are not magic. In a trial, students with fixed breaks were in a better mood but got as much work done as those who set their own breaks. So choose a block length that suits you (Biwer et al. 2023).
- 11:00Test yourself on the material20 min · Work · Weekdays
When you finish a block, close your notes and spend 20 minutes answering questions on your own or explaining the material out loud.
The best technique. According to a review of learning techniques, self-testing and spaced practice are among the most effective (Dunlosky et al. 2013).
Afternoon
- 15:00Have your last caffeineFood · Every day
When it is 15:00, set coffee and cola aside and drink water. Under 18, skip energy drinks entirely.
Caffeine limit. The limit of 400 mg of caffeine a day and 200 mg at once applies to adults; for children and teenagers, EFSA gives a maximum of about 3 mg per kilogram a day (EFSA 2015).
- 16:30Walk for 20 minutes20 min · Movement · Weekdays
When your afternoon study session ends, go outside for 20 to 30 minutes. Ideally without headphones playing your study material.
Weekly movement. WHO recommends 150 to 300 minutes of moderate activity a week for adults; a daily walk covers a large part of that (WHO 2020).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
The same wake-up time protects the recommended 7 to 9 hours of sleep, or 8 to 10 for teenagers.
A daily walk covers a large part of the recommended 150 to 300 minutes of movement a week.
The program keeps caffeine under 400 mg a day and 200 mg at once, and less for teenagers.
Self-testing is part of the program because, together with spaced practice, it is among the most effective learning techniques.
Study and breaks follow a fixed order so they become a routine tied to the same cue.
- Biwer et al. 2023: Fixed Pomodoro-style breaks versus self-regulated breaks (opens in a new tab)study
You choose your own block length, because fixed breaks improved mood but not the amount of work done.