8 Study Breaks That (actually) Make You Smarter

Video Description

Watch this video ad-free on Nebula: https://nebula.tv/videos/zachhighley-the-8-best-things-to-do-during-study-breaks So, are there ways to maximize study breaks? Are there things to do during a study break that improve studying? That improve mindset? That improve wellbeing? In this video I'll show you the 8 best things to do during study breaks. 🎬 Check out my first-ever course on editing and recording YouTube videos! https://zhighley.com/byc 📜 Write Up - https://zhighley.com/the-8-best-things-to-do-during-study-breaks/ 📸 Instagram - https://www.instagram.com/zachhighley/​​ 🐧 Twitter - https://twitter.com/ZachHighley​​ Time Stamps: 0:00 Intro 1:20 Practice 2:30 Short Nap 3:30 Clean Up 5:10 Meditate 7:05 Healthy Snack 8:45 Change Position 10:15 Mini-Exercise 12:02 Posture 13:15 Outside 15:02 Example Day 16:07 Outro Work Cited: 1. Lovato N, Lack L. The effects of napping on cognitive functioning. Prog Brain Res. 2010;185:155-66. doi: 10.1016/B978-0-444-53702-7.00009-9. PMID: 21075238. 2. Hughes MA, Swan L, Taylor CL, Ilin R, Partridge R, Brennan PM. The Impact of Novel Nontechnical Stressors (Visual and Auditory) on Simulated Laparoscopic Task Performance Among Surgeons and Students. J Laparoendosc Adv Surg Tech A. 2022 Feb;32(2):189-196. doi: 10.1089/lap.2021.0695. Epub 2021 Dec 2. PMID: 34860611. 3. Zhang Y, Kaber DB, Rogers M, Liang Y, Gangakhedkar S. The effects of visual and cognitive distractions on operational and tactical driving behaviors. Hum Factors. 2014 May;56(3):592-604. doi: 10.1177/0018720813495279. PMID: 24930178. 4. Peterson, Linda Gay, and Lori Pbert. “Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders.” Am J Psychiatry 149.7 (1992): 936-943. 5. Miller, John J., Ken Fletcher, and Jon Kabat-Zinn. “Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders.” General hospital psychiatry 17.3 (1995): 192-200. 6. Chiesa A, Serretti A. Mindfulness-based stress reduction for stress management in healthy people: a review and meta-analysis. J Altern Complement Med. 2009 May;15(5):593-600. doi: 10.1089/acm.2008.0495. PMID: 19432513. 7. Davidson RJ, Kabat-Zinn J, Schumacher J, Rosenkranz M, Muller D, Santorelli SF, Urbanowski F, Harrington A, Bonus K, Sheridan JF. Alterations in brain and immune function produced by mindfulness meditation. Psychosom Med. 2003 Jul-Aug;65(4):564-70. doi: 10.1097/01.psy.0000077505.67574.e3. PMID: 12883106. 8. Brand-Miller J, Buyken AE. The Relationship between Glycemic Index and Health. Nutrients. 2020 Feb 19;12(2):536. doi: 10.3390/nu12020536. PMID: 32093020; PMCID: PMC7071350. 9. Hyder F, Rothman DL, Bennett MR. Cortical energy demands of signaling and nonsignaling components in brain are conserved across mammalian species and activity levels. Proc Natl Acad Sci U S A. 2013 Feb 26;110(9):3549-54. doi: 10.1073/pnas.1214912110. Epub 2013 Jan 14. PMID: 23319606; PMCID: PMC3587194. 10. Amtul Z, Atta-Ur-Rahman. Neural plasticity and memory: molecular mechanism. Rev Neurosci. 2015;26(3):253-68. doi: 10.1515/revneuro-2014-0075. PMID: 25995328. 11. Cassilhas RC, Tufik S, de Mello MT. Physical exercise, neuroplasticity, spatial learning and memory. Cell Mol Life Sci. 2016 Mar;73(5):975-83. doi: 10.1007/s00018-015-2102-0. Epub 2015 Dec 8. PMID: 26646070. 12. Gomez-Pinilla F, Ying Z, Opazo P, Roy RR, Edgerton VR (2001) Differential regulation by exercise of BDNF and NT-3 in rat spinal cord and skeletal muscle. Eur J Neurosci 13:1078–1084 13. Máderová D, Krumpolec P, Slobodová L, Schön M, Tirpáková V, Kovaničová Z, Klepochová R, Vajda M, Šutovský S, Cvečka J, Valkovič L, Turčáni P, Krššák M, Sedliak M, Tsai CL, Ukropcová B, Ukropec J. Acute and regular exercise distinctly modulate serum, plasma and skeletal muscle BDNF in the elderly. Neuropeptides. 2019 Dec;78:101961. doi: 10.1016/j.npep.2019.101961. Epub 2019 Aug 29. PMID: 31506171. Sources 14-19 (wouldn't fit in description): https://zhighley.com/the-8-best-things-to-do-during-study-breaks/ Editor: Martino Gasparrini —————————————————————————————————————————————————— Who am I: My name is Zach. I’m a third-year medical student in Philadelphia. I make videos about medical school, studying, and growth. I love trying new things and often mess up. However, every time I screw up I usually learn something. Whatever I learn I post either on YouTube or my website 🌐 (https://zhighley.com/​​). I write a weekly newsletter 💌 (https://zhighley.com/newsletter/​​) linking the best things I read, watched, and listened to that week. Join the 2,700+ that read it every Sunday morning. The Gear I Use to film videos: https://zhighley.com/resources/#_YouT…​​ What I’m Reading: https://zhighley.com/resources/#_Books​