The WHOLE Student Approach
Traditional academic success depends on high test scores, class participation, and completed assignments. While we value each of these greatly, there are many additional factors that influence student success. Taking the WHOLE student approach, we value all areas of the student’s life as keys to success. Non-academic factors, such as sleep, diet, exercise, and mental health, can largely impact academic performance.
USING THE WHOLE STUDENT APPROACH
Good study skills are important to acing a test, but we often overlook the underlying factors that impact our academic success. We can think about this success in the context of Maslow’s Hierarchy of Needs. If we have not satisfied our most basic needs, we cannot as easily accomplish more difficult and high-level tasks.
Let’s use the pyramid of stones in the image to the left to visualize this concept. If you want to successfully balance the small stone and pebble at the top, you need a solid foundation made of larger rocks at the base.
As Maslow suggests, our most basic needs — the largest stones at the bottom — are physiological needs (e.g. food, water, warmth, and rest) and safety needs (e.g. shelter). Once we have satisfied these most basic needs, we can work on psychological needs, and, finally, arrive at self-actualization, which involves achieving one’s full potential.
With the WHOLE student approach, we focus on the foundational physiological and psychological needs that help us best prepare for academic achievement. The benefits of studying for a test are limited if you haven’t slept, are stressed, and/or haven’t properly fueled your body. Simple needs are often overlooked, but they are the foundation of our ability to study and learn.
There are four key areas of focus in the WHOLE student approach:
Sleep: Many studies have explored the importance of sufficient and quality sleep for academic performance. Researchers have identified strong correlations between reduced sleep and its negative impact on memory. Take a look at the CDC’s recommendations for sleep.
Diet: Brains need nutrients! How you fuel your body, both in eating and hydrating, can impact your learning capabilities. Like athletes, students need the proper fuel to perform well.
Exercise: Research has shown that cognitive function, attitude toward school, and test scores can all improve with regular exercise. Physical activities are also great outlets for stress reduction and overall well-being.
Mental Health: Placing importance on emotional and mental well-being can bring about more positive academic outcomes and better quality of life. Stress can negatively impact both mental and physical health, leading to a range of academic problems.
Self-assess how you are doing in each of these areas. Do certain areas need more attention than others? A lot of change at once can feel overwhelming, so feel free to start with one area of focus and grow from there. Consider an area that (1) needs some attention; (2) will be manageable to tackle; and (3) you are motivated to improve upon.
Upcoming newsletters will dive into each of these topics in greater detail, but, for now, we want to provide you with some best practices for each category. Keep reading for important tips.
BEST PRACTICES FOR IMPLEMENTING THE WHOLE STUDENT APPROACH
In this section, we’ve compiled some good starting points for growth in each WHOLE student approach category. You are by no means limited to this list, but consider incorporating at least a few of these tips into your routine.
Tips for Sleep
Find your chronotype: You may find that you are more productive during certain hours of the day, and this tendency may be due to your personal chronotype. Check out our Preparing for the School Day newsletter for more information on determining your chronotype and finding a work-sleep schedule that works best for you. Knowing your preferred sleep-wake cycles will also be helpful for scheduling college classes down the road.
Unwind before bed: Sleep quality is just as important as getting enough sleep. To minimize the stimulating effects of blue light, avoid using screens for at least 30 minutes before bed. Instead, try listening to a podcast or reading a book to help your mind relax.
Tips for Diet
Eat breakfast (or at least before class): You need nutrients for proper brain function and eating enough before learning will help you focus and remain alert. According to the CDC, students who are hungry are more likely to become distracted and disengage from their studies.
Get your nutrients: You should also try to incorporate healthy foods into your diet for improved performance. Fruits and vegetables are rich in a variety of essential micronutrients and keep your brain and body in peak condition. Check out these brain foods!
Tips for Exercise
Exercise strategically: Exercise gets you moving and energized, but sometimes to much energy can be a hindrance. On test days, for example, consider more calming and low-intensity exercises like yoga; you don’t want to enter the exam stressed or too depleted. Rigorous activity pumps endorphins (which is great), but it may amp you up too much in certain situations.
Exercise before studying: Getting in 20-30 minutes of exercise before sitting down to study can help improve concentration and memory consolidation.
Tips for Mental Health
Catalog your thoughts: Journaling, coloring books, or other creative outlets for conveying thoughts and feelings can help you more easily process stressors and lingering thoughts. You can reflect upon your work to help you channel energy as needed, or you can simply throw it away.
Consider other categories: Sleep, diet, and exercise all help reduce stress and improve mental health. Place value in your physical well-being to optimize your psychological well-being.
STUDY TIP OF THE WEEK
Keep a water bottle on your desk at school or during study time to stay hydrated. Food and water allow your brain to function more lucidly.