Exams can be a stressful time for teenagers, but the right lifestyle habits can make a huge difference. While revision and past papers are important, how teens live day-to-day plays a crucial role in memory, focus, and resilience. Here are seven key lifestyle tips that can help teens perform at their best during exam season.

1. Get Consistent Sleep

Sleep is vital for concentration, memory consolidation, and emotional stability. Teenagers should aim for 8–10 hours of quality sleep each night. Going to bed and waking up at the same time every day—even on weekends—can help regulate the body clock and reduce fatigue during exams.

I remember at university having this battle between sleep vs more cramming. The conversation went like this:

Cramming argument: ‘There is no point in sleeping if you have never laid eyes on the answers to half a dozen of these questions, sleep won’t help you remember what you have never known in the first place.’

Sleep argument: ‘Stephen, getting a regenerative night’s sleep will put you in the best possible position to think clearly and remember all of the information you’ve learned for your exam.’

Which argument won? Usually a combination, but the best preparation is not needing to cram in the first place and planning well in advance for a restful nights sleep.

2. Fuel the Brain with a Balanced Diet

A nutritious diet supports brain function. Encourage meals rich in whole grains, lean proteins, fruits, vegetables, and healthy fats. Avoid excessive sugar and junk food, which can lead to energy crashes and poor concentration. Staying hydrated with water (not energy drinks) also helps maintain focus.

Another useful tip during studying later in the evening, is to not snack too late, as this will disrupt the restorative process of sleep, increasing your resting heart rate and leaving you feeling less well rested the next morning.

3. Exercise Regularly

Regular physical activity improves blood flow to the brain, reduces stress, and boosts mood. Even 20–30 minutes a day of walking, cycling, squash or team sports can improve mental clarity and energy levels.

Now I know the time priority should be almost exclusively on study, but not only will exercising be a great study break to recharge the brain, we also have to think about he bigger picture of not losing contact with hobbies and the social aspect of the sporting endeavours your teenagers engage with regularly.

4. Limit Screen Time

No brainer, right? Too much time on phones or gaming can eat into study hours and disrupt sleep. Teens should create boundaries around screen time, especially before bed. Using tools like “Do Not Disturb” or study apps that block distractions can help maintain focus and productivity.

Reading suggestion: The Anxious Generation, by Jonathan Haidt

5. Use Effective Study Techniques

Lifestyle isn’t just about health—it’s also how study is approached. Encourage active revision methods like practice questions, teaching someone else, or using flashcards, rather than passive reading. Studying in short, focused blocks with breaks (Pomodoro technique) is also more effective than long, unstructured sessions.

6. Stay Social and Ask for Help

Exam stress can isolate teens, but staying connected with friends, family, and teachers is crucial. Social time offers emotional support, and asking for help—whether it's clarifying a subject or talking about anxiety—can ease pressure and improve confidence.

Maintaining some connection, even if less than usual, to normal activities like the weekly squash session or the football match at the weekend, is important to keep the exams in perspective.

7. Practice Mindfulness or Relaxation

Techniques like deep breathing, meditation, or even just listening to calming music can help manage stress and improve concentration. Apps like Headspace or Calm can offer guided exercises that fit easily into a teen’s routine.

Final Thoughts

Success in exams isn’t just about how many hours are spent revising—it’s about how well the mind and body are looked after. Encouraging these healthy habits early on will not only boost exam results but help teens develop skills for lifelong wellbeing and performance.

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7 Lifestyle Tips to Boost Teen Exam Performance