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.

As the crisp autumn air settles in and the days grow shorter, many students begin to feel the effects of the approaching winter break. With holidays on the horizon, it can be tempting to ease up on studying and allow academic habits to slide. However, staying consistent and productive through November and December can make a significant difference in your performance come January. By developing strong study habits now, students can avoid the mid-year slump, finish the semester strong, and start the new year with momentum.

Here’s how you can build lasting study habits before winter break and keep your academic performance on track.

1. Set Clear Goals for the Final Weeks of the Semester

Before the chaos of the holidays sets in, take some time to sit down and plan out your academic goals for the remainder of the semester. Ask yourself:

• What are my priorities over the next few weeks?
• Which subjects need the most attention before midterms or final exams?
• How can I stay on track while balancing school with holiday activities?

By setting clear, realistic goals, you’ll have a sense of direction and purpose, making it easier to stay focused even when distractions arise.

2. Create a Study Schedule and Stick to It

In the weeks leading up to winter break, it’s easy to let your study routine slide, especially if you’re feeling burnt out. But consistency is key to maintaining progress. Now is the time to organize your study time effectively.

Start by creating a study schedule that includes:

• A list of all your upcoming assignments, exams, and projects.
• Specific blocks of time dedicated to studying each subject.
• Breaks to recharge and avoid burnout.

Pro tip: Use a calendar or planner to visually track your study goals and upcoming deadlines. Having a tangible reminder will keep you accountable and help you prioritize your time wisely.

3. Tackle One Task at a Time: Avoid the “Multitasking Trap”

When life gets busy, it’s tempting to juggle multiple tasks at once. But multitasking often leads to reduced productivity and lower-quality work. To build strong study habits, focus on one task at a time. Whether it’s reading a chapter, solving math problems, or preparing for a presentation, give your full attention to the task at hand.

If you find yourself easily distracted, consider using a technique like the Pomodoro Method, where you work in focused intervals (e.g., 25 minutes of work followed by a 5-minute break). This helps maintain your concentration while avoiding mental fatigue.

4. Stay Organized: Use Tools to Stay on Top of Your Work

During the holidays, it’s easy to let organization slip. However, clutter and disorganization can quickly derail your focus and productivity. Invest in a few simple tools to keep everything in order:

• Digital planners: Tools like Google Calendar, Trello, or Todoist help you keep track of deadlines and assignments.
• Physical binders or folders: Keep your notes and assignments organized by subject to minimize stress when exam time arrives.
• Study apps: Apps like Quizlet or Anki can help you create digital flashcards to review key concepts on the go.

Staying organized means you’ll spend less time scrambling to find materials and more time focusing on productive study sessions.

5. Review Regularly: Don’t Wait Until the Last Minute

It’s common for students to let review and revision fall to the bottom of their to-do lists, especially as the semester winds down. However, waiting until the last minute to cram for exams often leads to unnecessary stress.

Instead, make it a habit to review your notes regularly. Even spending just 15-20 minutes a day reviewing what you’ve learned can help reinforce key concepts and ensure that information sticks. The more consistently you review, the less overwhelming the material will feel when exam time arrives.

6. Practice Self-Care: Avoid Burnout

While it’s important to stay consistent with your studies, it’s equally important to avoid overworking yourself. The stress of keeping up with school, social obligations, and holiday preparations can quickly lead to burnout. Be sure to build self-care into your routine:

• Get plenty of sleep: Aim for 7-9 hours of sleep each night to maintain cognitive function.
• Eat well: Fuel your brain with nutrient-rich foods to keep your energy levels up.
• Take breaks: Give yourself time to relax and recharge with activities you enjoy.
• Stay active: Physical exercise has been shown to reduce stress and improve focus.

Taking care of your mental and physical well-being will make it easier to maintain consistent study habits throughout the fall semester.

7. Seek Help When Needed: Don’t Wait Until You’re Struggling

If you’re finding it difficult to stay consistent or understand certain topics, don’t hesitate to seek help. Whether it’s through tutoring, joining a study group, or asking your teacher for clarification, getting support can help you stay on track.

A tutor can offer personalized assistance, helping you to master difficult concepts and stay motivated during challenging times. If you’re not currently working with a tutor, now is the perfect time to consider it, especially if you have upcoming exams or assignments that require extra attention.

8. Reward Yourself for Staying on Track

Staying consistent with your studies doesn’t mean you can’t treat yourself along the way. Set up a reward system to acknowledge your progress. For example:

• Take a break to watch a favorite TV show after completing a study session.
• Plan a fun activity or outing when you hit a major academic milestone, like finishing a project or acing a test.

Rewards help keep you motivated and remind you that your hard work is paying off.

As winter break approaches, staying consistent with your study habits may feel like an uphill battle, but the payoff will be worth it. By setting clear goals, staying organized, practicing regular reviews, and taking care of yourself, you’ll not only finish the semester strong but also set yourself up for success in the new year.

Remember, building strong study habits takes time, but with effort and dedication, you’ll create a routine that works for you—one that helps you thrive even during the busiest times of the year. Stay focused, stay consistent, and enjoy a well-earned break when the time comes!

Learning to work effectively on group projects is an important skill to develop as students enter middle school and high school. Challenges can arise when there are different personalities or work styles within the group. It gives students the opportunity to work on communication skills, problem solving, and delegation. We’ve compiled some practical tips to help students work in groups.

1. Set Clear Goals and Roles

The first step to working successfully in a group is to determine the project’s goals and then assign jobs based on what needs to be completed. A good way to assign jobs is to think about each group member’s strengths and/or interests. For example, one person can do the initial research, one person can compile the information in a clear way, and one person can deliver the presentation once it’s complete. 

2. Establish a Communication Plan

Miscommunications can happen when working in a group. The best way to avoid miscommunication is to decide at the outset how your group will communicate with one another. You can try texts, emails, or working on a shared document. It’s also a good idea to check in regularly on the project to make sure everyone is on track. 

3. Use Time Wisely

Procrastination can quickly derail group projects. Your group should decide on a timeline that breaks the project into smaller chunks and gives you enough time to complete everything. Shorter, more focused meetings can be more effective than long drawn out sessions. 

4. Respect Everyone’s Input

Teamwork works best when everyone feels they can share their ideas and be met with respect. Everyone should listen to their group members and have respectful discussions if you disagree on a topic. Open minded brainstorming sessions are a great way to discuss multiple ideas at once. 

5. Take Advantage of Technology

Technology can make group work easier and more efficient. A few ideas for remote collaboration:

• Google Slides allow you to work collaboratively on presentations.
• Trello or Asana allow you to assign tasks and see progress.
• Canva can be used to create posters and graphics. 

6. Review and Practice Together

When your work is done, everyone should meet one last time to review the project as a group and make any final changes. You should look for any mistakes and practice delivering your presentation, if needed. This last step boosts confidence and quality. 

Group projects may seem challenging, but they are much easier if you set goals, communicate effectively, and treat your teammates with respect. The collaboration and leadership skills you learn will be useful in many different situations in the future. 

High school is an exciting time when students gain the opportunity to explore different extracurricular activities. Whether you’re involved in the school play, sports, choir, the National Honor Society, or other activities, one essential skill to develop is time management—specifically, learning how to balance extracurriculars with schoolwork. This article provides six tips to help you achieve that balance.

Create a Weekly Schedule

This may seem simple, but writing out a weekly schedule helps you visualize when assignments are due, when meetings are scheduled, and how to divide your time to get everything done. Start by listing fixed commitments like homework deadlines, tests, club meetings, rehearsals, and practices. Then, block out additional time for tasks you need to prepare for—such as studying for tests or practicing your instrument.

Try to estimate how much time each task will take. This will help you determine if you’re allocating enough time to each commitment or if you need to cut back on your activities.

Prioritize Tasks

When balancing schoolwork with extracurriculars, it’s likely that some commitments will overlap or conflict. To stay on top of your responsibilities, prioritize tasks based on deadlines and importance. Start with assignments and projects that have the closest deadlines or are worth the most points.

Once you’ve completed your school-related commitments, allocate the rest of your time to extracurricular activities. Prioritizing in this way ensures that you’re meeting academic expectations before shifting your focus to other interests.

Learn to Say No When Necessary

While you may want to participate in multiple activities, it’s important to limit yourself to the ones that matter most to avoid burnout or feeling overwhelmed. Think carefully about which extracurriculars align with your personal interests, college plans, or future career goals.

For example, if you’re interested in becoming a teacher, participating in tutoring programs or the National Honor Society would be a smart choice. If you’re passionate about the arts, joining the school play or choir would make sense. Saying “no” to activities that are less important to you ensures that you’ll have enough time and energy for the ones that truly matter to you.

Establish a Routine for School Nights

Establishing a consistent routine on school nights helps eliminate the time wasted deciding what to do next. A good school-night routine usually includes:

• 1–2 hours dedicated to homework and studying
• Dinner time with family or friends
• Time to unwind, such as reading or journaling, to ensure you get enough sleep

Other things to consider adding to your routine include exercise, tutoring sessions, or hobbies. Having a clear structure ensures you’ll stay productive without sacrificing your well-being.

Take Care of Your Mental and Physical Health

Balancing schoolwork and extracurriculars is easier when you feel your best physically and mentally. Since physical and mental health are closely connected, it’s important to prioritize both.

Make sure you’re getting 8–9 hours of sleep per night—the recommended amount for teenagers. Physical activity is also essential for your well-being. Participating in sports is a great way to stay active, but even simple activities like walking or practicing yoga can make a big difference.

Don’t forget to make time for family and friends, too. Socializing helps reduce stress and supports mental health.

Ask for Help When You Need It

If you ever feel overwhelmed or unsure about managing your time, don’t hesitate to ask for help. Teachers and counselors are often more than willing to support students. They can help you identify challenges, offer guidance, and recommend useful school resources you may not know about. Family and friends can also offer advice and encouragement. Talking to someone about your struggles can provide clarity and help you figure out practical next steps.

Balancing extracurricular activities and schoolwork is a valuable skill that will serve you well throughout high school and beyond. Learning to manage your time ensures you are equipped to manage your commitments—and gives you time to enjoy the activities you care about.

Using index cards as flashcards have been shown to have dramatic effects on student’s ability to recall information — which is why flashcards have earned their spot as the go-to study tool for students. Here are 8 tips to help you master studying with index cards.

1. Make Your Own

The most important and impactful use of index cards is in making your own. Hands down self-made index cards are the key in this study strategy.

2. Vocalize Each Index Card

Yes, it feels silly, but researchers have discovered that repeating information out loud boosts memory retention. Foreign language classes are a great example: your teacher makes you repeat each word and its definition to help you learn. Find a quiet space to study and repeat each index card and its definition to yourself at least five times per study session.

3. Write Short, Simple Definitions

The number one reason why index cards fail? Excessive wordiness. Remember, the goal of using index cards isn’t to sound eloquent, but rather to memorize the most significant details. Shorten definitions by eliminating parts of speech you don’t need, like adjectives and adverbs. You can turn “The United States of America’s NASA program first landed on the moon in 1969” into “Moon landing: 1969”. It’s just your exams that are graded — not your index cards — so don’t worry about having A+ grammar or spelling.

4. One Concept Per Card

Let’s imagine for a second that you’re taking a class on the History of Aircraft and you
need to know some information about the first airplane: The Wright Flyer. So you pull out a flash card. On the front, you write, “First Airplane”. Then, on the back, you include a few facts:

• Wright Flyer
• Flew in 1903
• Flew four times
• Used a sprocket chain drive

…and just like that, you have a bad flash card. Here’s why. By including multiple facts on one card, you’re more likely to run into illusions of competence. These happen when you think you know something that you actually don’t – a situation that usually arises when your brain mistakes recognition for recall. Our brains are really good at recognizing things we’ve seen before. However, recall isn’t the same thing – recall is the act of retrieving something from memory without an explicit cue. When you study a flash card with multiple facts on it, you risk making this mistake. Say you pull out your “First Airplane” card later on during a study session. You’re going quickly, and your brain readily pulls up the first three facts. Wright Flyer… check! 1903… double check! Flew four times… easy. You forgot about the sprocket chain drive… but then you turn the card over, see it listed with the other facts, and say to yourself: “Oh yeah, I knew that.”…and then you move on. You feel like you know the card since you got it mostly right, and because you only recognized the fourth fact, not knew it. By ensuring that each of your cards only contains one question or fact, you won’t run into this mistake.

5. Doodle on Your Index Cards

Doodle on your index cards. Studies show people learn more effectively with the aid of pictures when
compared to words alone. Even if you’re not the best artist, make it a point to doodle or draw a picture that captures each definition or term. Learning French? Doodle the Eiffel Tower in a dress and you won’t forget that it’s a feminine noun! Alternatively, you can print out a picture from your study materials and paste it on one side of your index card. For instance, if you’re learning about human anatomy, paste a close-up of the circulatory system and identify each part.

6. Start By Failing

Your goal is, of course, to succeed. But to get there, it’s good to spend some time failing. When
you begin a flashcard session, start with the ones you’re less confident with. Then, if you get a definition wrong or can’t remember it accurately, put it to the back of the pile to make sure you see it again. The more you review the tough ones, the better you’ll remember them. Studying twice per day is key!

7. Try a Color-Coding System

Mark index cards with a highlighter to single out important ideas and remind yourself what you need to study. In the upper corner of your index cards, mark a green circle for topics you’ve mastered or a red star for topics that require more review. Don’t go overboard with the highlighting — limit yourself to one highlight per index card.

8. Study the Front AND Back of Your Index Cards

Study the front AND back of your index cards. The last thing you want is to master only one side of your
flashcard stack and blank out on exam day. Ask a friend or family member to quiz you with your index cards to see if you can match names with their definitions. Then flip your stack over and match definitions (the back) to the names (front). Don’t forget to mix up your index cards to keep your brain guessing: upping the challenge factor enhances memory retention.

(Courtesy of RocketLaunchPad, Thomas Frank and College Tutors)