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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.

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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 MiniExercise
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;185:15566. doi: 10.1016/B9780444537027.000099. 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):189196. 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):592604. doi: 10.1177/0018720813495279. PMID: 24930178.
4. Peterson, Linda Gay, and Lori Pbert. “Effectiveness of a meditationbased stress reduction program in the treatment of anxiety disorders.” Am J Psychiatry 149.7 (1992): 936943.
5. Miller, John J., Ken Fletcher, and Jon KabatZinn. “Threeyear followup and clinical implications of a mindfulness meditationbased stress reduction intervention in the treatment of anxiety disorders.” General hospital psychiatry 17.3 (1995): 192200.
6. Chiesa A, Serretti A. Mindfulnessbased stress reduction for stress management in healthy people: a review and metaanalysis. J Altern Complement Med. 2009 May;15(5):593600. doi: 10.1089/acm.2008.0495. PMID: 19432513.
7. Davidson RJ, KabatZinn 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 JulAug;65(4):56470. doi: 10.1097/01.psy.0000077505.67574.e3. PMID: 12883106.
8. BrandMiller 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):354954. doi: 10.1073/pnas.1214912110. Epub 2013 Jan 14. PMID: 23319606; PMCID: PMC3587194.
10. Amtul Z, AttaUrRahman. Neural plasticity and memory: molecular mechanism. Rev Neurosci. 2015;26(3):25368. doi: 10.1515/revneuro20140075. 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):97583. doi: 10.1007/s0001801521020. Epub 2015 Dec 8. PMID: 26646070.
12. GomezPinilla F, Ying Z, Opazo P, Roy RR, Edgerton VR (2001) Differential regulation by exercise of BDNF and NT3 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 1419 (wouldn't fit in description): https://zhighley.com/the8bestthing...

Editor: Martino Gasparrini
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Who am I:

My name is Zach. I’m a thirdyear 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.

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