Use focus and mindfulness position to write exams stress-free 5 Steps Method:
Set Subject-Wise Goals.
Do Topic-Wise Colour Coding for each subject.
Make a Daily Time Table.
Work Backwards & put Revision Notes in the Book itself.
Do Daily Self Reflection.
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Some pre conceived notions:
Should we …?
Study early in the morning or late in the night?
Take tea/coffee to stay awake?
Study long hours at a stretch?
Write exams empty or full stomach?
Study difficult subjects or easy subjects first?
Study individually or in a group?
Answer easy or difficult questions first?
Any other notion you may have?
Get your queries answered
Sound sleep
in the night
energizes the
brain.
Don’t skip meals,
Eat healthy!!
Take short
and long
breaks
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How to prepare for board exams ?
5 Steps Method:
1. Set Subject-Wise Goals.
2. Do Topic-Wise Color Coding for each subject.
3. Make a Daily Time Table.
4. Work Backwards & put Revision Notes in the
Book itself.
5. Do Daily Self Reflection.
4. www.StressFreeEducation.org
Step1: Set Subject-Wise Goals /
विषय अनुसार लक्ष्य बनाएँ
Make a Goal Chart for each Subject.
Aim at getting at least 10% more
marks than last term.
Place your goals chart in visible
places like study table or near TV.
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Step1 : Set Subject-Wise Goals /
विषय अनुसार लक्ष्य बनाएँ
Aim at getting at least 10% more marks
than last term.
Place your goals in visible places like study
table or near TV.
Subject Marks obtained in
previous term
How many marks do I
plan to score more?
My
Goal
Maths 73% 12% 85%
Science 82% 10% 92%
Hindi
English
Social Studies
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Step 2 : Do Topic-Wise Color Coding for each
subject
Use the “Traffic Signal Coding Technique” to
mark the various topics in the Table of
Contents of the text books :-
Green for easy topics
Yellow for moderately difficult and
Red for difficult topics
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Step 2 : Do Topic-Wise Color Coding for
each subject
Traffic Signal Coding Example for Maths
Polynomials
Quadratic Equations
Real numbers
Trigonometry identities
Trigonometry
Probability
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Step 3 : Make Daily Time Table/
दैननक समय साररणी बनाएँ
Divide study time into three parts:
Maths Practice
difficult subjects
easy/moderate subjects
Study in 2-3 hours at a stretch but
In each hour (60 mins) of study
do 50 minutes of studies
take 10 minutes of Short break
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Step 3: Make Daily Time Table/
दैननक समय साररणी बनाएँ
During the Short break
Drink water (2-3 sips)
Sit in Happiness Position for 1 min.
Sit in Focus Position, Close eyes for
few mins & Visualize whatever was studied.
Do one of the following :
Walk 100 steps or
Stretching Asanas like Tadasana / Vrikshasana / Parvatasana
Neck Exercises
Memory Enhancing Pranayam- Bhramri Pranayama
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Step 3: Make Daily Time Table Description
* Follow the Short Break Rules Mentioned
aboveTime Subjects
6:00-8:00 am Maths
6:50-7:00am Short Break* Memory Pranayam
7:50-8:00 Short Break* Take Blessings from Parents
8am-9am Long Break Breakfast
9:00-12:00 Red Topics
9:50-10:00 Short Break* Stretching Asanas
10:50-11:00 Short Break* Neck Exercises
11:50-12:00 Short Break* Meditation
12pm-2pm Long Break Lunch & Relaxation
2:00-5:00pm Red and Yellow Topics
2:50-3:00 Short Break* Walk 100 steps
3:50-4:00 Short Break* Stretching Asanas
4:50-5:00 Short Break* Neck Exercises
5pm-6pm Long Break Play or walk outside
6:00-8:00 Green and Yellow Topics
6:50-7:00 Short Break* Memory Pranayam
7:50-8:00 Short Break* Walk 100 steps
8-9pm Long Break Dinner, Relaxation
9-9:30pm Step 5: Self Reflection Assess yourself
10pm-5am Sleep Time Make resolution to get up early & pray to God. |
Step 3: Sample Daily Time Table
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Step 4 : Work Backwards and
put Revision Notes in Text Book
There is no time to read all chapters in
detail.
Solve sample papers, old question
papers and question banks.
Highlight the answers in the text book
or put sticky notes.
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Step 5: Self Reflection / आत्म विश्लेषण करें
In the night 9:00 – 9:30 pm
Think and mark on a checklist
Did I…
…follow my time table (both study & break) honestly ?
…eat healthy ?
…take blessings from parents ?
…not waste time on mobile, internet, chatting, etc. ?
Use to assess Self Reflection.
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How to Write the Exams Stress Free ?
Before going for Exams…
Understand the question paper pattern
properly.
Plan out timings for each
section/question in advance based on
the marks each question carries and
number of words to be written in answer.
Keep 15 minutes of revision.
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How to Write the Exams Stress Free ?
During Exams…
Take 6 -7 hours of sleep at night
before exam day.
Eat nutritious food like milk / fruits
/ vegetables-pulses-chapatti, etc.
before exams.
Make sure to take a water bottle in
the examination hall.
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How to Write the Exams Stress Free ?
In the examination hall…
Keep your tongue in Mindful Position as much as possible
After getting the question paper, close your eyes, sit in Peace Position
take 3 deep breaths and do positive reinforcement each time:
“I know every thing.” “I can do everything.” “I will do everything.”
Then, read the whole question paper.
Do the sections with short q/a first and then go for the longer q/a.
Attempt all the question of a section in the correct sequence. Keep
leaving space for the questions you don’t know and attempt them once
you have answered all the easy ones in a section. Make sure not to
exceed your planned time for each section.
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How to Write the Exams Stress Free ?
In the examination hall…
If you get stuck on any difficult
question, keep a hand in Focus
Position and start answering.
If you feel panic keep one hand in
Happiness Position and continue
writing answer.
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How to Write the Exams Stress Free ?
In the examination hall…
Write neatly and underline important points. Leave space
between answers.
Attempt all questions.
Keep putting a mark on answered questions and circles
on the ones you are doubtful or you don’t know. This will
help you to answer them later.
Copy the question numbers, numerals and figures carefully
in answer sheet.
Tie your supplementary sheets nicely before you start
revising.
Revise your answer sheet thoroughly. Find out your
mistakes as if you are the examiner and then make
corrections.
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Some important tips:
Do 15-30 minutes of exercise daily in the morning.
Eat nutritious food daily, drink milk everyday – Avoid
tea/coffee
Depending on your interest, you may play / watch TV /
listen to songs for 30 minutes.
Please stop looking at others, focus on yourself.
If you are feeling too much tension or depression, please
talk to your, friends, teacher and parents.