Holistic Test Prep: Mind, Body, Spirit, and Heart
By Vanessa Briones
October 19, 2022
My child has their SAT/ACT/ISEE/HSPT coming up this weekend. How can we prepare?
While standardized tests are important, it can be helpful to keep things in perspective. Remember, this test is only one of various metrics determining admissions. It is important to take the test seriously and do well on it AND it is only one piece of the puzzle. So, take a deep breath. The more calm and centered you and your family are for the upcoming test, the more readily your child will be able to access the information they already put time into studying.
In line with our holistic philosophies of education, here are different ways you can take care of your mind, body, spirit, and heart leading into your upcoming test.
[MIND] Workout Routine for the Mind
When we workout, it is best practice to warm-up your muscles before doing any heavy lifting. The same goes for our brains. We learn best when our brain has time to both warm-up and rest. Before study sessions, take a few minutes to warm up your brain. Here are some suggestions:
Choose a letter from the alphabet and write down as many words you can think of that start with that letter in one minute
Write your name with your non-dominant hand ten times
Take ten deep inhalations to get that oxygen flowing to your brain
Write out a noun for each letter of the alphabet
Do a free write brain dump where you a write stream of conscious without judgment for three minutes
Once your brain is all warmed up, you can jump into the full study workout. To keep your focus sharp, try practicing the pomodoro technique which is as follows:
Choose your task
Work on your task for 25 minutes
Take a 5 minute break
Put a checkmark on a piece of paper to track what break you are on
Repeat this for 4 check marks
After completing 4 rounds,Take a 20 minute break.
[BODY] A Healthy Body Makes a Healthy Brain!
We often think of test prep as study time and filling out test prep books, but taking care of your body is also an important part of the equation. The three main ingredients of taking care of our body are: food, exercise, and rest.
Food | Try mixing and matching various types of brain boosting foods into each meal and snack for the day. Print off a list of brain boosting foods and their benefits and post them on the fridge as an easy reminder when you are preparing your meals and snacks. Here’s a list to choose from.
Body | Move your body! Even a little exercise is better than none. If your child isn’t already involved in some sort of physical activity, try incorporating fun, simple movement in your daily routine. The 10 x 10 routine is easy to follow. Do 10 different exercises with 10 reps each. For example: 10 jumping jacks, 10 squats, 10 calf raises, 10 sit-ups, 10 push-ups, 10 crunches, 10 lunges, 10 bicycles, 10 mountain climbers, and 10 knee raises. Or modify to 10 x 5 depending on time and physical capabilities. Other exercise options include running, basketball, or yoga. Whatever it is, aim for 15-20 minutes of physical exercise per day.
Rest | Many studies show that 7-8 hours of sleep a day is the ideal amount. To help achieve that, try developing a wind down evening routine. Here is a fun chart of options to use with responsibilities and choices to develop an evening routine. Evening routines are great for all ages and are beneficial for test prep season and beyond.
[SPIRIT] In High Test Spirits
For the spirit, a day of rest prior to the test is vital. In today’s busy world , we are often go go go and sometimes it can feel like if we aren’t being productive and checking things off our list, then we aren’t getting anything done at all. This can lead to burnout and then all of that hard work you did leading up to the test will not be fully utilized. If possible, block out the evening before your test to practice rest and self-care. Whatever that looks like for you, choose something that makes you feel fulfilled and light. On the morning of the test, do some strategy review and practice positive affirmations. Here are some affirmations to choose from:
I studied hard and know this material.
I learned everything I need to know and will do well on this test.
I am capable and have a good memory.
I am grateful for the education I am receiving.
I enjoy learning interesting subjects that challenge me.
I will do well on this test and demonstrate what I know.
I am prepared and ready.
[HEART] Altogether Now!
To prepare your heart for the test, be open to receiving care and support from family, friends, and loved ones involved in the process. One way to care for the heart is for both parent and child to participate in as many of the listed suggestions above as possible. Do yoga together, plan and eat healthy meals together, take your own versions of self-care days together, and follow evening routines as a family. Get out for evening walks and help with homework. Whatever it is, when you do it together, it not only can help your child prepare for their upcoming test, but it can also be a great way to bond and work through this important piece of the admissions process!
