Year 12

Pastoral Care

This week in Tutor Time, students wrote letters of thanks to teachers who they felt went above and beyond to support their studies and wellbeing this term. I had the privilege of delivering these letters and it was a great reminder of the vast array of exceptional teachers we have on staff at Redlands. It was also pleasing to see that amid the tail end of a marathon term, students were still keen and able to take a moment to express gratitude. This is a positive mindset to be in as they enter the holidays. It is important that students view the holidays as a time of consolidation and preparation. As no academic content is being added to their plates, they can review, refine and refer to their study guides for the upcoming Half Yearly Examinations in the first two weeks of next term.

Training for the Half Yearly Examinations

Below are some reminders for parents to pass on throughout the next four weeks to assist and support students with their independent consolidation and preparation at home.

The Pomodoro Technique

This technique can increase in motivation and productivity. It is a time management method developed by Francesco Cirillo in the late 1980s. The technique uses a timer to break down work into intervals, traditionally 25 minutes in length, separated by short breaks. These intervals are named pomodoros, the plural in English of the Italian word pomodoro (tomato), after the tomato-shaped kitchen timer that Cirillo used as a university student. The technique has been widely popularised by dozens of apps and websites providing timers and instructions. Closely related to concepts such as timeboxing and iterative and incremental development used in software design, the method has been adopted in pair programming contexts. It is essentially interval training for your brain which can increase endurance and focus also.

Recommended Hours of Study: Dr Prue Salter

The recommended amount of regular study for senior students, is about 2-3 hours per day and probably about 6 hours on the weekend. In the last two weeks before examinations, students will want to increase this amount slightly, both during the week and on weekends. In the holidays we would expect that weekly personal study hours may increase slightly more as more time through the day becomes available. Of course, these are just suggested guidelines. Some people will do more, some will do less. This is just to give you a ballpark figure of what students on average would be doing.

Feeding the Brain

Nourishing the brain is another advantage entering exam time preparation. A nourished brain will increase learning capability, increase memory, decrease fatigue and maintain mood.

Eat Breakfast – Breaking the overnight ‘fast’ provides glucose which is the brains major energy source.

Clinical studies show energy intake at breakfast was associated with lower fatigue, higher overall mood, increased alertness. If you are not a ‘breakfast person’ try eating something – a piece of fruit, a slice of toast with avocado, a small tub of yoghurt. Then eat well at recess. For example, a wholemeal roll with chicken, cheese and salad.

Stay Hydrated – Even mild dehydration can interfere with concentration, alertness and memory. Aiming towards two litres of water per day will keep you well hydrated. Start the morning with a big glass of water and then again during breaks at school, during sport, when you get home and after dinner. Herbal teas are included in water quantity.

Eat Low GI Carbs – Glucose is the brain’s major energy source so refuelling on good carbohydrates keeps the brain functioning optimally. Low GI food releases energy slower and maintains glucose levels while high GI food releases energy quicker. While high GI food works well pre-exercise, when preparing for exams low GI food not only provides a steady glucose flow to the brain, its slow release manages hunger pains. A recent clinical study saw people who ate a low GI breakfast felt more alert, less nervous and less hungry. Swap high GI food to low GI food.

Eat Protein Daily – Protein provides amino acids, the building blocks vital for the synthesis of brain chemicals required for learning, mood and memory. Include food in the list below in each meal. Foods high in protein include lean beef, lamb, pork, chicken, turkey, tuna, salmon, eggs, milk, yoghurt, cheese, sunflower seeds, tofu, edamame beans, lentils, chickpeas, pinto beans, kidney beans.

Replenish Key Nutrients for the Brain –  The brain requires specific nutrients to stay healthy. Omega 3 group (EPA/DHA) – cannot be made in the body and must be supplied through food. The critical role of the Omega 3 group involves optimising the structure and function of each cell and found in abundance in the brain. Food high in omega 3 include salmon, sardines, tuna, mackerel, walnuts – a recent clinical study saw increased inferential reasoning in young adults, chia seeds – sprinkle on cereal, as a chia pudding served with berries and yoghurt or add to a smoothie, vitamin D – a recent clinical study saw improved visual memory in people with adequate amounts of vitamin D. Another study reported adequate levels of vitamin D as important for higher levels of cognitive functioning. Best source of vitamin D is responsible daily exposure to the sun. Food sources include veal, beef, egg yolks, liver, salmon and sardines.

22nd Redlands Parents’ Art Prize and Cocktails

Thursday 10 May, 6.30pm, National Art School
All parents are invited to view and experience the exceptional artwork by Australia’s most renowned contemporary artists exhibited at the Redlands Konica Minolta Art Prize, while enjoying cocktails with other Redlands parents. Drinks and canapés will be served during the evening and return transport is available to book as parking is limited around the venue. For more information and video, please visit our website. Book here to join us for this event.

Mr Ben Castelli
Year 12 Advisor
bcastelli@redlands.nsw.edu.au
9968 9865