Five Ways to Focus & Study Longer Without Fatigue?

By Dr.Panchajanya Paul, MD


As a child psychiatrist, I frequently treat children and adults with problems of focus and inattention. Distractibility becomes a significant problem, especially during exams or project deadlines, which demand prolonged hours of attention for multiple days. Parents have complained that their children cannot study beyond a few hours or concentrate. Sometimes, it is due to a brain condition called attention deficit disorder. However, in other instances, I have recognized the problem of study challenges to be more with study fatigue than focus issues. Sitting in a spot, looking at a digital screen, studying, or working in the same place for eight hours a day is unnatural for the human species. Although most of us have adapted to this ordeal, it physically and mentally strains the body. A common complaint I hear is they have been sitting to study for more than eight hours but hardly getting more than 4 hours of work done. Students struggle to sit and pay attention even when the subject matter is under grasp. They get tired too soon, or their mind goes blank, and even though they stare at the screen, they cannot absorb any new information. While treating students preparing for the SAT, MCAT, and LSAT exams, I have recognized five kinds of fatigue that hold students back from studying to their full potential. Here, I will discuss solutions that enable one to study for long hours without fatigue.


1.Brain Fatigue- There is a physical limit to the amount of work a human body can achieve during a single day. The Greek soldier Pheidippides, credited with running the first marathon to deliver the news of Athenian victory over Persians, collapsed and died after delivering the news. The human mind also has a finite capacity for the new information it can absorb and assimilate during the day. Everyone wakes up with a finite amount of brain neurotransmitters, and as the day passes, the neurotransmitters get depleted. Then, a time comes in when the brain gets fatigued, and any more study, the brain fails to register. The only time the brain can deplete the neurotransmitters is during sleep. Neglecting sleep harms students, as new information is assimilated during sleep, and memory formation happens during sleep. Sleep deprivation will impair new learning, and students will find it hard to recall materials that they have studied in the past. Hence, one effective way to increase the study hours is to study in two sessions with a brief nap between them. Moreover, having two designated study spots can break the monotony and keep one engaged. Consider dividing your study day into two 4-hour blocks. One block can be at home, followed by a change of scenery for the second block, such as a library, coffee shop, or a park. Rote learning can tire the brain faster, so relying on reason and logic for better retention and recall is better. During study hours, avoid distractions like social media, news headlines, and YouTube videos. Instead, take a brief walk in nature between study breaks, which will improve learning. More breaks are needed for exams requiring prolonged preparation over many months to prevent burnout. Taking a one-day-a-week break from the study routine can break the monotony and recharge your brain. Lastly, avoid last-minute exam preparation; plan and start preparing early, as the brain needs time to master and consolidate new material.

2.Physical Fatigue – When students are deeply engrossed in studying, they often neglect the needs of their bodies, leading to physical fatigue. This can be due to insufficient food, water, mobility, and sleep. It's crucial for students to drink adequate water to stay hydrated, consume nutritious food, eggs, fish, milk, and fruit, and limit processed sugars while studying. Many students also overlook their physical fitness as they study for countless hours. However, mental stamina is closely related to physical stamina. Engaging in physical exercises like running, swimming, and weightlifting can significantly increase blood flow to the brain, making it more conducive to learning. I recommend at least 20 minutes of exercise to start the day for students before their long study day begins. A prime example of the benefits of physical fitness for mental stamina is the Chess grandmaster Bobby Fisher, who used to swim 45 minutes daily, in addition to running, walking, and weightlifting, as he prepared to face Boris Spassky during the world chess championship final of 1972.


3.Emotional Fatigue – Whenever we face a deadline like an exam or project, it raises the stress hormones. People respond to stress differently depending on their genetic makeup and environmental support. For some, a deadline is a positive thing, as the stress motivates them to be more productive. But for many, the stress can be paralyzing. Some students get fixated on the exam results and become fearful of failure. Many suffer a nervous breakdown. I have treated patients who became depressed, anxious, and even suicidal. I have written letters for students who were forced to take a break from the school year due to mental distress. Hence, while studying, it is essential to keep your mind relaxed. Instead of focusing on the results, focus on the exam process. Success and failure are part of life; no one can control the future. Learn to keep the mind relaxed and free of any negative emotions. By maintaining a relaxed mind, you can stay calm and focused and better handle the challenges of studying.

4.Muscle Fatigue- Humans are mobile outdoor species like other primates. Sitting immobile in the same spot for hours will cause muscle fatigue. In addition, many will experience neck strain, back pain, muscle tightness, headache, and migraines. Many people are switching to a standing desk that keeps their spines straight. But the key is to change postures at intervals. I recommend switching between a sitting and a standing posture while studying. Affordable height-adjusted desks make it easier to mount a laptop at the top and change its height at intervals. Another option is to study while sitting on the floor, allowing you to stretch your legs and use different sitting postures. In addition to changing postures, stretching one's back, hip, and quads during study breaks keeps the muscles supple.

5.Eye Fatigue: The eyes get tired more quickly when we study from a page on a digital screen than when we look at a physical paper. Caring for the eyes has become even more crucial as most study, preparation, and exams are conducted over digital screens. Use a blue light-blocking glass to read from a screen. Use a higher resolution screen, increase font size, and adjust brightness to make it more comfortable. Use anti-reflective coating on glasses and screens to reduce glare. Use artificial tears to prevent dry eye. Take breaks every 20 minutes and look for something far away. Keep a window open in the room to allow natural light to counter the artificial light from the screen. Every few hours, leave the room and spend a few minutes outdoors to reset the eyes to natural light and look at far distances. In addition, print study materials or use a physical book when possible. Instead of using digital flashcards, make one's physical flashcards. The very act of writing on paper recruits more motor and sensory nerves and imprints a stronger memory.


Finally, the ability to study for a prolonged duration of time for multiple days at a time is a valued asset for anyone willing to pursue higher education. However, just mere practice does not make one perfect. Studies have shown that it takes around 10,000 hours of deliberate and focused practice to gain mastery over any subject. Exams can be stressful and require hours of concentrated study to master the subject. Long study hours will inevitably lead to fatigue. Whenever fatigue sets in, focus drops, making the learning less effective. It is essential to pause the work when fatigue sets in. Studying while fatigued will lead to diminishing returns, and it's better to take a rest, take a break from the subject, correct the fatigue, and come back stronger the next day. Learning to care for your mind, body, and eyes will increase the shelf life of study time. If one is still unable to focus and struggles with inattention, impacting education or work, consider seeking professional help.






Dr. Panchajanya 'Panch' Paul, MD, ABIHM, ABPN, FAPA, is an Emory-trained Child and Adult Psychiatrist. He is certified in Holistic medicine and has authored two books: Stress Rescue and Sleep Coaching. If you need professional help, call 678-851 or email info@hpsych.org to schedule an appointment with Dr. Paul.