Healthy Habits for Academic Success
Students around the world are getting ready to go back to school, and everyone is looking for their own path to success. But Gen Z reports the poorest mental health of any generation, and this challenge needs to be addressed if they are to achieve their full potential. In order to alleviate the burden of figuring out how to study and survive at the same time, let’s explore some ways in which we can break down these problems and find solutions.
Brain Food for Better Focus
Nutrient-rich foods that support cognitive function, memory, focus, and overall mental performance are especially helpful for students during study sessions, exams, or long school days. Some of the top brain foods for students include:
- Fatty Fish (salmon, sardines, trout): rich in omega-3 fatty acids, which are essential for brain health and memory.
- Blueberries: packed with antioxidants that protect the brain from stress and aging.
- Nuts & Seeds (walnuts, almonds, flaxseeds): great sources of healthy fats, vitamin E, and protein.
- Dark Chocolate: contains caffeine and flavonoids that can enhance memory and mood. A small square during a study break can be a great pick-me-up.
- Leafy Greens (spinach, kale, broccoli): high in vitamins like K and folate, which support brain cell growth. Easy to add to smoothies or wraps!
- Eggs: rich in choline, which is linked to better memory and brain development.
- Greek Yogurt: high in protein and probiotics, which may support brain-gut connection. Top with berries and nuts for a brain boosting snack!
- Green Tea: contains L-theanine and caffeine, which together improve alertness and calm focus. A great alternative for sustained energy.
Study Smarter, Not Harder
Successful studying isn’t about grinding. It’s about strategy, balance, and connection. Here are some ways to make the most out of your study time and maintain focus.
Time Blocking Techniques
Try to Pomodoro Method: Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break (15-30 minutes). This technique is great for maintaining focus and preventing burnout. Pro Tip: Use breaks to grab a snack, stretch, or check in with a friend. Those small moments of connection can recharge your brain!
52/17 Method: Work for 52 minutes, rest for 17. This method works best for deep work and longer tasks. Try pairing this with a nourishing snack like Greek Yogurt and barriers or nuts, brain food that fuels your next round.
Try the Eisenhower Matrix: This simple tool, also known as the Urgent-Important Matrix, is a time management system inspired by Dwight D. Eisenhower, 34th president of the United States. Before his presidency, Eisenhower was a five-star general in the army. His leadership roles demanded constant decision-making under pressure, which led to his famous quote:
“What is important is seldom urgent and what is urgent is seldom important.” This became the foundation for his matrix, which helps people prioritize tasks based on urgency and importance, rather than reacting to whatever feels the most pressing.
The tool helps you sort tasks into four categories:
- Urgent & Important – Do it now
- Important but Not Urgent – Schedule it
- Urgent but not important – Delegate it
- Neither Urgent nor Important – Eliminate it
Create your matrix on paper or digitally and revisit it weekly. For a bonus, invite a friend or a study buddy and do this together over coffee. It’s a great way to share goals and build accountability!
Creating a Distraction Free Environment
A cluttered desk is a cluttered mind. Start by decluttering your space. Keep only what you need: books, laptop, water, snacks.
Use sensory cues to help you stay focused. Soft lighting, calming or lo-fi music, and even a signature scent can signal “focus time.”
Finally, set boundaries – let others know you’re in study mode. But also schedule time to reconnect. Go on a shared lunch, or maybe an evening walk.
As students return to school, success shouldn't be defined only by grades or how much they get done. It should also reflect how well they take care of themselves and the people around them. Mindful eating and mindful studying are more than just good habits; they're ways to show up for yourself and create space for connection. Whether it's sharing a snack during a study break, planning meals that support focus, or setting up a calm place to learn, these small choices matter. They help students feel more grounded, more connected, and more capable. Academic success starts with well-being, and well-being grows stronger when we feel like we belong.