Reading week self-care checklist​

A clear plan sets your week up for success without adding stress. Start each day by setting three achievable goals, whether it’s revising one topic, finishing a reading, or taking a proper break. 

To revise well, use the Pomodoro Technique: study for 25 minutes, then take a 5-minute break. These short bursts prevent burnout and keep you motivated. 

Adjust your plan as needed. Stay flexible to maintain balance. 

Physical movement is one of the best forms of exam stress management. You don’t need to hit the gym for hours; a short walk, stretch, or dance session can reset your brain and improve your mood. 

At Scape, we have the perfect set-up. Pop down to our wellness spaces or join one of our group fitness, pool game or yoga sessions with other residents.

It’s a great way to stay active and connect with our Scape community.

When deadlines pile up, your brain can start spinning and it’s easy to feel overwhelmed. Taking a moment to breathe is one of the simplest stress management tips for students.

Try this mindful breathing exercise, inhale slowly, through your nose for four counts, hold for two, then exhale gently through your mouth for six counts. 

Repeat the cycle for about two minutes. This simple exam stress meditation helps lower your heart rate, calm your mind, and refocus your thoughts, and the best part is, you can do it anywhere, whether it’s before a study session, during a quick break, or right before bed. 

Uni life doesn’t have to be all study sessions and solitude. Taking time to connect with others, even just a quick chat with your friends, can relieve stress and boost your motivation. 

Plan a coffee break, cook a meal together, or join our social events at Scape; talking through workload (or taking your mind off it completely) is exactly what you need.

Human connection is a powerful part of exam stress management and a reminder that you’re not in this alone. 

Nutrition plays a huge role in concentration and memory. Stock up on healthy snacks like nuts, fruits, or yoghurt and keep a water bottle close to you. Staying hydrated helps your brain stay alert, especially during long study sessions. 

If you’re trying to figure out how to revise or what to eat while revising, think of it as fuelling for performance.

Your brain is doing the heavy lifting; give it the nutrients it needs to thrive. 

Pulling an all-nighter might feel productive, but it does the opposite. Lack of sleep affects your focus, mood and memory, three things you’ll need for successful studying.

During reading week, aim for 7-8 hours of sleep each night. 

 Create a calming routine before bed, such as a short meditation, reading a book or journaling your thoughts.

It helps to signal to your body that it’s time to reset, not revise. 

Don’t forget to celebrate your small wins. Finished revising a tricky topic? Take a proper break. Completed your to-do list? Treat yourself to your favourite meal or a relaxing evening. 

Building in rewards keeps your study-life balance healthy and helps you stay motivated throughout the week.

Remember, reading week isn’t a race to the finish line; it’s about pacing yourself for long-term success.

We get it, scrolling through social media can feel like a quick break, but it often does the opposite by cranking up your anxiety and making it harder to switch off.

Instead, set specific times during the day to check your phone, and try keeping it out of reach while you study or unwind. 

 Creating those boundaries helps you stay present, protect your focus, and give your mind the real break it deserves.

Your mental health will thank you for it. 

Once you’ve had some rest and reflection, spend an hour reviewing your study approach. Ask yourself what’s working well when you revise, where you tend to get distracted, and what helps you stay focused.  

If you’re unsure how to revise effectively, try mixing up your methods, using flashcards, creating summary notes, or explaining the material to a friend.

These techniques can help you retain information more deeply and make studying more engaging.  

Reading week at uni is intense, but it doesn't have to be all-consuming. By balancing how you revise effectively with proper exam stress management, you're setting yourself up for success not just in exams, but in enjoying this chapter of your life. 

Your room at Scape is your home base. Use it. Rest there when you need to. Revise them when you're ready. And remember, looking after yourself isn't taking time away from your goals. It's what gets you there. 

You've got this. 

Need support during reading week? Our 24/7 Scape team is always there to help you with anything you need.

Just reach out.