In short
Revision breaks are essential because focused work draws on brain networks that need time to recharge. Start with around 20 minutes of study and a 5 to 10-minute break, then adjust to suit your child. Good break ideas include walking or other movement, protein-rich snacks, a short game, and timing breaks for the end of a topic.
Key takeaways
- Focused study uses task-related brain networks that need breaks to recharge before being used again.
- Begin with 20-minute study periods and 5 to 10-minute breaks, then experiment with longer blocks.
- Movement breaks, such as walking, skipping or jumping, increase blood flow to the brain.
- Protein snacks like nuts and dairy, and complex carbohydrates like porridge, provide lasting energy.
- Line breaks up with the end of a topic, so children start fresh rather than switching mid-task.
Brain breaks for children to keep them happy and positive during the exam season
There’s no need for children to feel guilty about taking brain breaks, they’re an essential part of an effective revision schedule. When children have a plethora of information to learn, it can be overwhelming. Sometimes the best thing a student can do is pause and take stock.
The science behind breaks
The brain has something called a default mode network. This is a kind of cognition that happens in the core of the brain. It allows us to remember, think about the future, or simply let our minds wander. The default mode network is the system that allows us to daydream.
However, when we focus, we switch out of the default mode network and engage task-related networks in the brain. These networks allow us to focus on the specific challenge at hand. Switching out of the default mode network enables us to do tasks such as writing, adding, proofreading, and cooking.
Engaging these different task-related networks is like powering up a laser beam that requires energy. That energy comes from our bodies in the same way that energy is supplied to the muscles when we exercise. While the brain is not a muscle, the point remains that we cannot maintain focus without time to recharge the battery supplying the energy.
To replenish that energy, we must either switch to another task-related network, or back to the default mode network. Revision breaks are a super-helpful part of studying because they allow children to recharge a task-related network before using it again.
Get to know your focus
How long can your children stay focussed before their mind starts to wonder? Focus is technically a skill and the more we practise it, the better we become. Think of focus as a muscle that needs to be consistently worked out to become stronger.
Start your children off with a 20-minute period of study interspersed with 5 or 10-minute breaks. If your child finds that they are more productive with longer periods of study and longer breaks, then encourage them to experiment with that too.
Some students find that the Pomodoro technique works well for them because it incorporates structure into their day. However, if your child wants to focus for another five minutes to finish the task, encourage it. A child needs to be tuned into their own experience of their focus, and work their revision break ideas around it.
Physical exercise
Movement can be a powerful tool in revision breaks. Research from Cornell University showed that when Microsoft staff went on a 20-minute walk, their divergent attention increased, meaning they were more creative.
Brain scans have also revealed that movement breaks for children significantly increase the blood flow to the brain. This increased blood flow is a great asset to the energy-intensive brain systems involved in directed focus.
Research from the University of Nevada also suggests that children should not ideally be sedentary for longer than an hour. Revision break ideas could include jumping, skipping, or just walking to the kitchen to make a cup of tea.
Food
Here’s a brain break your children will appreciate! There are a range of brain chemicals that are used when children study. Food is essential in replenishing these chemicals, so your kids can go on studying effectively.
Dopamine is one of the main brain chemicals involved in the process of learning, and it’s made up of an amino acid called tyrosine. You don’t have to remember these words, because all you need to know is that most protein sources have them. In a recent study from the University of Cambridge, protein appears to stimulate the system that regulates energy in the brain. Wholefood sources of protein like nuts and dairy are great revision snacks. They can be great sources of motivation too!
During your longer lunch break, avoiding meals with carbs that easily break down is a good idea. These are simple carbohydrates, such as white rice, potatoes or white bread. When consumed, the body gets a sudden influx of sugar. The pancreas then releases a large amount of insulin to regulate sugar. The insulin reduces blood sugar levels dramatically and can leave your children feeling tired.
Carbs provide essential energy for the brain to carry out its processes, but complex carbohydrates such as porridge and wholemeal bread provide lasting energy.
Starting afresh
An important thing to remember when we’re considering revision break ideas is that our brains are not designed to multitask. Though it can appear as if we are multitasking, we’re actually flipping between task-related networks quickly.
Every time we switch between a task, our brain is forced to re-upload the context for a particular subject by moving it from our long-term memory storage to our working memory storage. This is a strenuous task. Though it’s occasionally necessary to switch between tasks, it’s better if your children can line up their revision break with the end of a topic. This way they start on a new topic and don’t waste any time remembering the context for a particular topic of revision.
How to use a phone
As mentioned, walking and getting outside can do children a great deal of good when studying. This is because it encourages the brain to revert to its default mode network and gives the task-oriented network a breather.
Sometimes, using a phone or tablet can be a great part of a revision break idea. For instance, a little puzzle or game can be a great brain break for children, especially if one or two rounds of Candy Crush last ten minutes and allow your children to go back to work after.
However, any engagement with work, or emails on their phone will undermine the value of the revision break. Equally, looking at social media or content that is upsetting and likely to linger in your child’s mind will distract them as they try to start something new. Phones can provide a great revision break, but children should be mindful of how they use them.
Adding Meditation to the schedule
Meditation can be extremely helpful in benefiting a child’s ability to study. This is because it is ultimately a practice in focusing your attention. By meditating, we’re training the same system that allows us to concentrate on study.
Now, because meditation uses the same brain system as focus, parents should avoid encouraging meditation in brain breaks for children trying to recuperate their focus. That’s why we recommend incorporating meditation into a schedule, either at the start or the end of a day of study.
For particularly anxious children, meditation can reduce levels of stress. A reduction in stress lowers cortisol, a hormone that tends to impair the part of the brain responsible for encoding memories. Incorporating meditation into your children’s revision break ideas can provide them with the peace of mind to perform at their best.
How we can help
At My Performance Learning we have come to understand what works for children through a combination of years of study and experience. We have plenty of strategies for optimising brain breaks for children, ensuring they gain the most from revision season.
If you’re interested in seeing how our platform could benefit your child, take a look at our homepage, or feel free to get in touch.
Frequently asked questions
How long should revision breaks be?
Start your child with 20-minute study periods followed by 5 or 10-minute breaks. If they find they are more productive with longer study periods and longer breaks, encourage them to experiment. Some students like the structure of the Pomodoro technique. Focus is a skill that improves with practice, so children should tune into their own focus and plan breaks around it.
What should my child do during a revision break?
Movement is a powerful option. Walking, skipping, jumping or simply going to the kitchen to make a cup of tea all help, and movement breaks increase blood flow to the brain. Research suggests children ideally should not be sedentary for more than an hour. Getting outside also lets the brain switch to its default mode network, giving the focused networks a rest.
What are good snacks for revision breaks?
Food helps replenish the brain chemicals used in studying. Dopamine, involved in learning, is made from an amino acid found in most protein sources, so wholefood protein such as nuts and dairy makes a good revision snack. At lunch, choose complex carbohydrates like porridge and wholemeal bread for lasting energy, rather than carbohydrates that break down quickly and can leave children tired.
Is it OK for my child to use their phone during a revision break?
It can be, if it is used mindfully. A short puzzle or game, such as a couple of rounds that last about ten minutes, can be a good brain break before returning to work. However, checking schoolwork or emails undermines the break, and social media or upsetting content can linger in a child’s mind and distract them when they start the next task.
Should my child meditate during revision breaks?
Meditation trains the same attention system used for concentrating on study, so it is not ideal for breaks meant to let focus recover. Instead, build meditation into the schedule at the start or end of a day of study. For particularly anxious children, meditation can reduce stress and lower cortisol, a hormone that tends to impair the part of the brain that encodes memories.
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