Simple routines that helped me and my students stay calm, sharp, and consistent.
🌅 What I Learned the Hard Way
When I was preparing for my board exams, I believed success came from burning the midnight oil. I ignored my health, skipped meals, pulled all-nighters, and treated breaks as “wasted time.”
The result?
- Mental fatigue
- Frequent mood swings
- Low confidence, despite long study hours
Looking back, I wasn’t failing because I didn’t study hard—I was failing because I didn’t protect my mind.
Now, as an educator and co-founder at ExamCalc, I coach students across India who are preparing for CBSE Boards, CUET, JEE, NEET, and UPSC. And I always tell them one thing:
“Daily habits are your secret exam weapon—not just your notes.”
In this post, I’ll share the exact daily habits that helped me and hundreds of my students lower stress and perform better—all backed by science and real-life experience.
🧠 Why Daily Habits Are Crucial During Exam Prep
Stress during exams is common—but chronic stress is dangerous. It leads to:
- Poor sleep
- Weak memory recall
- Low motivation
- Brain fog
Your nervous system thrives on routine. The more consistent your habits, the less your brain perceives uncertainty—which means less cortisol (stress hormone) and more calm focus.
Let’s explore the habits that work.
✅ Habit #1: Start the Day Without a Screen
This may sound small—but it’s a game-changer.
Most students wake up and grab their phones, instantly exposing their brain to:
- Notifications
- Social media comparison
- Academic FOMO
I recommend starting your day with no screen for the first 30 minutes.
Instead, try:
- Deep breathing
- Light stretching
- Journaling your top 3 goals
📘 A study in Environment and Behavior found that students who delayed screen use in the morning reported lower anxiety and better morning mood.
✅ Habit #2: Hydrate and Fuel Your Brain Early
Your brain is 75% water. Dehydration—even mild—can cause:
- Headaches
- Fatigue
- Lack of focus
Start your day with:
- 1 glass of warm water + lemon
- A protein-rich breakfast: eggs, banana + peanut butter, or oats
🧪 The British Journal of Nutrition reports that students who eat a low-GI, balanced breakfast perform 30% better on memory tests.
✅ Habit #3: Follow a Morning Mind Reset Ritual
Before jumping into books, take 5 minutes to calm and reset your mind.
My Mind Reset Ritual:
- 3 deep breaths
- Visualize completing your goal for the day
- Repeat one affirmation: “I am focused. I am calm. I am capable.”
Even the most anxious students I coach benefit from this short routine.
🧠 A 2021 study in Journal of Adolescence found that students who used short affirmations and visualizations before study sessions had lower cortisol levels and better recall [source].
✅ Habit #4: Use a Structured Study Schedule
Uncertainty = stress. A clear plan = clarity.
I recommend using time blocking or the Pomodoro method:
- Pomodoro: 25 mins focus, 5 min break (repeat x4), then 20 min break
- Time Blocking: Set specific hours for subjects, breaks, meals
🗓️ Example:
| Time | Activity |
|---|---|
| 6:30–8 AM | Science revision |
| 10–12 PM | Practice questions |
| 2–3 PM | Flashcards or recap |
| 5–6 PM | Mock test or worksheet |
| 7–7:30 PM | Plan tomorrow |
📘 A study in Applied Cognitive Psychology showed that students using structured time blocks retained 42% more content [source].
✅ Habit #5: Move Every 90 Minutes
Studying for long hours without movement leads to:
- Brain fatigue
- Poor posture
- Increased anxiety
Try this every 90 minutes:
- Walk around your room
- Do 10 squats or jumping jacks
- Stretch your back and neck
🏃♂️ Research from Harvard Medical School confirms that light aerobic activity improves focus, mood, and learning ability in students [source].
✅ Habit #6: Practice Mindful Breathing in the Afternoon
Stress often peaks between 2 PM – 5 PM. This is when students feel:
- Restless
- Distracted
- Overwhelmed
Take a 2-minute mindful break:
- Inhale for 4 sec
- Hold for 2 sec
- Exhale for 6 sec
- Repeat 4–6 times
You can even pair this with soft instrumental music or nature sounds.
🧘♂️ A clinical trial published in Frontiers in Psychology found that afternoon breathing exercises improved mental clarity and emotion control during revision hours.
✅ Habit #7: Journal Before Bed
A racing mind before sleep = poor quality rest.
I teach my students to end each day by writing:
- What I achieved today
- What stressed me
- One thing I’m grateful for
This lowers emotional clutter and signals the brain to relax.
✍️ A study in Sleep Health journal showed that students who journaled before bed fell asleep 37% faster than those who didn’t.
✅ Habit #8: Prioritize Sleep Like a Toppers’ Hack
No matter how hard you study, a tired brain can’t retain.
Most high scorers I’ve worked with sleep 7–8 hours consistently. Sleep consolidates memory and resets your ability to focus the next day.
Smart Sleep Rules:
- No caffeine after 5 PM
- No screens 1 hour before bed
- Sleep and wake at the same time every day
🧬 Research from Nature Reviews Neuroscience shows sleep plays a crucial role in long-term memory formation [source].
✅ Habit #9: Reduce Caffeine, Increase Water
Caffeine may help temporarily—but excess leads to:
- Jitters
- Sleeplessness
- Anxiety crashes
Instead:
- Limit to 1–2 cups of tea or coffee
- Stay hydrated with water or herbal tea
- Add fruits like cucumber, orange, or mint to your bottle
✅ Habit #10: Stop Comparing Your Study Hours
Every day I see students stressed not because they aren’t studying—but because someone on YouTube or Instagram claims to study “12 hours a day.”
Your schedule should fit your brain and your body.
🧑🏫 I always say: “Smart 6 hours is better than distracted 12 hours.”
Unfollow accounts that make you anxious. Follow those that make you curious, inspired, or focused.
✅ Habit #11: Reflect Weekly (Don’t Just Keep Going)
Every Sunday, sit down and ask yourself:
- What went well this week?
- What felt stressful?
- What can I adjust next week?
You don’t need to change your entire strategy. Just 1 small change each week compounds into big results.
Use a planner or your ExamCalc weekly tracker to stay accountable.
🧑🎓 Real Student Example: Rishi’s CUET Journey
Rishi was a CUET aspirant who tried studying 14 hours a day. He soon hit burnout. No sleep. Constant fatigue. Self-doubt.
I helped him install daily habits:
- 3-hour study blocks
- 20-minute yoga
- Journaling + water reminders
- 7.5 hours of sleep
Within 4 weeks, his mock scores improved, and he said:
“Sir, I finally enjoy studying again.”
Habits won’t just change your marks—they’ll change your mindset.
🔄 Quick Recap: Your Daily Habit Checklist
| Habit | Why It Matters |
|---|---|
| ⏰ No screen after waking | Reduces info overload |
| 🥗 Healthy breakfast | Fuels brain function |
| 🧘 5-min mind reset | Calms nerves, boosts focus |
| 📅 Study routine | Creates clarity and momentum |
| 🏃 Movement breaks | Refreshes attention |
| 💨 Breathing practice | Controls afternoon stress |
| 📔 Night journaling | Clears racing thoughts |
| 💤 7–8 hours of sleep | Strengthens memory |
| 💧 Hydration > caffeine | Keeps energy balanced |
| 🚫 No comparison | Protects mental health |
| ✅ Weekly review | Builds long-term control |
👨🏫 Final Thoughts from Hiron Sir
If you’re stressed during exam prep, it’s not your fault.
We were never taught how to manage energy—only how to study harder.
But now, you know better.
Success isn’t just about studying more. It’s about building the right environment for your mind to grow.
Habits are your foundation. Start with 1 or 2 today. Track them. Reflect. And you’ll soon feel the shift—not just in your marks, but in your mindset.
You’ve got this. One habit at a time.
— Hiron Pegu, Educator & Co-Founder at ExamCalc