We’ve all been there. You’re a high school student who woke up late, missed the bus, scrambled to get to class on time, and now you’re sitting in front of a math test you were once fully prepared for—only to find that everything has slipped from your mind after the chaotic morning. School and life alike are full of daily stressors that impact the way we think, feel, and act. While many of us have developed our own ways to cope with this stress as we move into adulthood, what about our kids and students? They haven’t always been taught or shown these coping skills, and unfortunately, this can lead to significant negative effects on their academics and grades. Thankfully, it doesn’t have to be this way if we step back for a moment and teach them the skills of mindfulness.
A study conducted by researchers at the Boston Charter Research Collaborative—through a partnership between the Center for Education Policy Research at Harvard University, MIT, and Transforming Education—found that mindfulness education during an eight-week program for sixth graders had a positive impact on reducing stress levels and improving student performance. Through mindfulness training, these students were able to hone their ability to focus in the moment, which enhanced their capacity to learn and regulate their emotions. The skill of focusing in the present is one we should not overlook. The ability to remain present allows students to absorb new information more effectively and permanently. When students feel threatened or vulnerable—like many do in subjects such as math, science, or other areas they struggle with—the brain enters survival mode, focusing only on the immediate threat. For example, a freshman struggling in Algebra might be more concerned with the fear of being embarrassed in front of her peers if she is cold-called to answer a question. Instead of focusing on the lesson, she spends her time overthinking all the possible ways she could embarrass herself and avoid that situation. By the time the lesson ends, she hasn’t absorbed any of the material. Had she been equipped with the tools to regulate her emotions, she might have been able to stay present during the lesson and tackle the content with confidence, ultimately alleviating stress for future lessons.
Mindfulness can sometimes seem vague or abstract, so here are a few ways you can incorporate mindfulness into your student’s life to help them succeed.
Practice and Demonstrate at Home
Kids’ first teachers are their parents, and they continue to learn from them throughout their lives. This doesn’t stop when they go to school. A great way to encourage your student to practice mindfulness is to model it in your own life—especially when they see you facing a stressful situation. For instance, when the barista hands you your coffee without the lid fully closed and it spills all over your car, instead of reacting immediately (though I understand the urge!), try taking a few deep breaths and pausing before responding. In that moment, all you can do is pull over and clean the mess. When you’re juggling tasks like preparing dinner and asking your child about their day without focusing on either, try including them in the process so that it becomes a shared present moment. Mindfulness can be practiced in many ways, both big and small—find what feels right for you!
Encourage Study Check-Ins
When your student is studying, encourage them to pause and acknowledge how they’re feeling about the content. If they’re frustrated, help them explore why and work together to problem-solve ways to move forward. Give them space to calm their mind and body. When they feel overwhelmed, allow them a moment to simply “be” without worrying about the problem they can’t solve. Then, guide them back into problem-solving and staying focused on the task at hand. A key aspect of mindfulness in education is promoting mindful transitions. This means avoiding constant switching between subjects or assignments. When this happens, the brain can’t fully focus on either task, as it is still preoccupied with the other.
Create a Calming Study Environment and Set Mindful Goals
Create a study space that is welcoming and conducive to learning. When our surroundings are chaotic, so are our thoughts. In addition to a calming environment, encourage your student to set mindful study goals. These can be simple, like: “I will focus on reading this passage thoroughly without rushing,” or “I will work through this math problem from start to finish and check my answer after giving it a full attempt.” Working through a task fully—without constantly checking progress—allows your student to engage more deeply with the content and retain information better, both in everyday life and on test day.
The Benefits of Mindfulness in Education
Mindfulness in education offers numerous benefits: improved focus, reduced anxiety, enhanced emotional regulation, and increased self-awareness. These are invaluable skills that extend far beyond the classroom. By incorporating mindfulness into your home routines, students can develop these skills, leading to greater academic success and improved overall well-being. In turn, this creates a more balanced and effective learning environment.
