Being a part of a globally competitive hotel and tourism institute is quite challenging. With this, it is essential to maintain focus and productivity. It is suggested to experiment with different strategies, be flexible, and adapt your approach based on what works best for you. So, we came up with a list that can help you prevent fatigue and stay energized while studying.
Get enough sleep.
We understand the pressure of being a part of a prestigious program at ASTORIA Culinary and Hospitality Institute. However, we strongly encourage our students to prioritize a good night’s sleep to ensure their bodies and minds are well-rested. Lack of sleep can lead to fatigue and decreased cognitive function. Aim for 7-8 hours of quality sleep each night to recharge your energy levels.
Take a few breaks.
Divide your study sessions into shorter blocks of time like 25 to 30 minutes and take quick breaks in between. The Pomodoro Technique, as it is commonly known, aids in maintaining focus and preventing mental fatigue. Include brief breaks in your study plan to refresh your brain. Stretch, unwind, or indulge in your favorite activities during these intervals because a little break from your study materials will help you avoid mental tiredness and increase your level of focus.
Stay hydrated.
Fatigue and poor concentration are two effects of dehydration. Pay attention to your body’s signals and adjust your water intake accordingly. While studying, or even during training sessions during your hotel immersions, keep your water tumbler close by and drink water regularly to stay nourished. Avoid consuming caffeine in large quantities because it can interfere with your sleep and cause energy dumps later.
Fuel your body with nutritious food.
Choose wholesome meals and snacks that can provide you with increased energy. Include foods high in lean proteins (poultry, fish, legumes), healthy fats (avocado, nuts, olive oil), and complex carbohydrates (whole grains, fruits, and vegetables). Stay away from filling, oily meals that could make you feel sluggish. But also remember that occasionally rewarding yourself by satiating your cravings is okay!
Exercise and maintain fitness.
To improve cognitive performance, increase energy levels, and increase blood flow to the brain, physical activity is highly recommended. Include regular exercise in your schedule, even if it’s simply a quick walk or some stretching when you take a break from studying. Exercising can help you increase your dopamine level and fight exhaustion. However, it is also important to know that everyone’s exercise needs and abilities may vary, so it’s essential to find activities that you enjoy and can safely engage in.
Find a conducive study environment.
Make sure your study area is well-lit, cozy, and distraction-free. Physical exhaustion may be exacerbated by unpleasant seats and poor lighting. To retain focus and save mental energy, reduce distractions such as noise, clutter, and interruptions. But don’t worry; Astoria-ACHI’s top-notch amenities won’t let you down. Our students’ wellness is our top priority!
Practice active learning techniques.
Participate actively in discussions to improve your comprehension and memory. Try strategies like summarizing, imparting what you have learned to your co-trainees, raising or answering questions, or solving practice problems. Engaging in active learning helps keep your mind active and cut down on restlessness. In addition, active learning techniques require active effort and engagement, so it is important to find what works best for you.
Make use of stress-relieving techniques.
High-stress levels can contribute to both physical and mental fatigue. Practice stress-reduction strategies including mindfulness meditation and breathing exercises. Discover soothing hobbies that will help you in the long run. Effective stress management helps keep you energized and engaged throughout your study sessions.
Remember, everyone has different limits when it comes to studying. Listen to your body and respect your boundaries. If you consistently feel fatigued despite practicing these tips, it may be a sign to evaluate your study habits or seek professional advice. Also, keep in mind that Astoria-ACHI is rooting for you and all your hard work will be worth it!
Should you have inquiries or concerns, please do not hesitate to visit our website at www.astoriaculinaryandhospitalityinstitute.com or send us an email via training@astoriaplaza.com. Our team would be happy to assist you.
Here’s to well-balanced training sessions ahead!