The recommendations will first of all be useful for children who already have experience of various competitions, for example, participants of the regional and final stages of the List Olympiads.
How to spend energy properly and not to burn out
When preparing for the Olympiads it is very important to make a plan of action and analyze the current load: for example, write out all the tasks, dividing them by the degree of importance. In this way it will be clearly understood what can be abandoned for a while.
When preparing, it is necessary to listen to your own body and take care of yourself. A person cannot be productive 24 hours a day. It is important to regain strength – get enough sleep, walk in the air and give yourself a break. After all, as they say, rest makes champions.
And, of course, do not berate yourself if something does not work right away. The preparation process is long, so it is normal if some moments do not work out the first time and require a lot of effort.
Switch to prepare more effectively for competitions
For successful preparation it is very important to be able to switch from studying to rest or other work for a while. To unload your brain and distract yourself from solving tasks, you need to change your activity drastically. For example, go for a walk. Even 20 minutes in the fresh air will help to cheer up and continue your studies with renewed vigor.
If you don’t want to go for a walk and your favorite pastime is playing computer games, you can take a break with a console or at the computer. However, it is important to clearly limit the time, allowing yourself to play, for example, only 20 minutes. In this case, you need to put a timer and adjust in advance: as soon as it rings, the game stops.
What will help to maximize concentration
If you can not concentrate on your own preparation, the method of “Tomato” will help. This time-management technique was invented in the late 80’s, and took its name from the kitchen timers in the form of tomatoes. The point of the method is to work continuously for 25 minutes, and after the call to take a break for 3-5 minutes. After every fourth “tomato” there is a rest for 15-30 minutes. By the way, if solving a problem requires more than seven “tomatoes”, it is better to break it into subtasks.
And music will also help you concentrate: it is easier and more fun to solve tasks to your favorite songs. And you should not forget about the right motivation. You need to understand why you are studying and what it will give in the future.
What to do if the preparation for the Olympics is exhausting, and there is less and less energy left
Lack of mood and fatigue is a very individual state and how to cope with it, everyone chooses for himself. However, there are several common points. One of which is acceptance. It is very important to realize that fatigue, lack of interest in activities and decline in strength – this is a natural process, for which you do not need to bark and scold yourself.
You can gather your thoughts and find inspiration among your peers who are preparing for the Olympiads at the same time. They know better than anyone how to support like-minded people.
Using incentives to increase motivation
It is not quite correct to talk about a system of incentives when preparing and performing at the Olympiad. The main motivation should be only your own desire and interest. But you should not forget about small incentives, which rather mean support than stimulus. For example, to start a ritual and after a lot of preparation arrange a small delicious tea party with relatives. Such an evening will help you relax a little and remind you of the care from your loved ones.
How to monitor the signs of fatigue and prevent it
The main sign of fatigue is a reluctance to take up preparation, the feeling that the study ceases to cause interest.
Physiological signs can be headaches, colds, fatigue, decreased concentration, a constant desire to put your head on the table.
If one or more of these symptoms are observed, it is better to postpone studying and take a little break.
How to reduce anxiety due to high expectations
It is not possible to completely defeat anxiety and excitement, because it is normal to worry. However, you still need to work on this state in order not to lose productivity. The first thing to do is to differentiate the goals: first I prepare and perform at this stage, then I continue studying and try to get to the finals of the Olympiad. There is no need to try to grasp everything at once and worry about the final stage of the competition.
In parallel with setting goals, you should break down and structure your workload. You should not push yourself and try to learn everything at once. The body and brain will only “overheat” in vain. Classes should be structured so that the amount of material was distributed evenly.
It will also help to solve real problems, for example, those that were used in previous years. This way you can familiarize yourself with the material in advance and be less nervous directly at the competition.
How to rest after the Olympiad
Everyone speaks about the necessity of rest in general and after the Olympiad in particular: parents, teachers, and psychologists. Unfortunately, in modern conditions schoolchildren often have no opportunity to get a good night’s sleep or spend the day outdoors without thinking about preparation, tasks and responsibilities. At the same time, rest and recovery is one of the important components of success. After the Olympics, you may experience a loss of interest amidst general fatigue. In order to recover quickly, it is important to let yourself exhale and slow down for a while, you can even go on vacation.