Preparing for the National High School Exam (Enem) goes far beyond resolving exercise and reviewing content. Neuroeducation, which unites knowledge of neuroscience, psychology and pedagogy, shows that the way we take care of the mind directly influences learning, memory and pressure under pressure.
Next, Marta Relva, Dr. HC in Education, PhD and Master in Psychoanalysis, Neuroscientist, Neuropsychopedagogue and Psychopedagogue, lists some tips for psychological preparation for Enem, according to neuroeducation. Check it out!
1. Establish a balanced study routine
Organize fixed times to study and rest. The brain likes predictability, this helps to reduce anxiety. Avoid study marathons in the dawn, as it impairs memory consolidation and emotional regulation.
2. Practice breathing techniques and full attention
Dedicate 5 to 10 minutes a day to deep breathing exercises or meditation. This soothes the nervous system and improves focus. It is not recommended to ignore the signs of stress and try to “force concentration” when the mind is saturated.
3. Simulate the proof environment
Make timed simulations in a silent place, training mental resistance. Be sure to face the test format only on the day; This increases the Impact of nervousness.
4. Take care of sleep
Sleep between 7 and 9 hours a night, especially in the week of the race. Rem (last phase of the sleep cycle, characterized by rapid eye movements) is essential to consolidate learning. It is not recommended to use the dawn prior to the exam to study “all at once,” as the tired brain loses efficiency.
5. Practice moderate physical activity
Hiking, stretching or light exercises help in brain oxygenation and endorphins release. It is important to avoid physical inactivity or too intense training in ENSURE OF THE PROOFbecause they can generate fatigue.
6. Keep a diet that favors the brain
Consume foods rich in omega 3, fruits, vegetables and enough water. It is not recommended to abuse sugar and caffeine, peaks and energy falls damage attention.
Replace thoughts like “I’m going to make everything” with “I’m going to do my best and use what I trained.” It is not recommended to reinforce catastrophic ideas, which activate cerebral amygdala and block reasoning.
8. Have strategic breaks and leisure moments
Alternate periods of study With short breaks (Pomodoro technique, for example) and set aside a time for pleasurable activities. It is not recommended to spend weeks just studying, without rest, as it leads to exhaustion and reduces motivation.
According to neuroeducation, psychological preparation for Enem is not only built in books, but also in the balance between body, mind and emotions. By adopting habits that favor brain plasticity, self-regulation and well-being, you increase not only your performance but also your confidence on the day of the test.
By Marta Relvas
Dr. HC in Education, PhD and Master in Psychoanalysis, Neuroscientist, Neuropsychopedagogue and Psychopedagogue. Effective member of the Brazilian Society of Neuroscience and Behavior, Regional Council of Biology – RJ. Among the books launched are “brain. Contexts, nuances and possibilities” and “neuroscience in pedagogical practice”, published by Wak Editora.