The new school year is fast approaching as the summer sadly winds down. During this time of transition, feelings of dread and uncertainty naturally bubble up to the surface. That’s totally normal! But it may help to think of this as the perfect opportunity to establish healthy new routines and habits.

Enter Robin, a vibrant and supportive community that connects students with inspiring coaches to empower emotional growth. We’ve partnered with them to bring you three awesome mindfulness activities that will help you manage anxiety and keep yourself centered, especially when testing season arrives. These activities are simple, quick, and created by three of Robin’s Mindfulness Coaches: Dr. Colleen Jacobson, Ebony Tutora, and Amy Lee Flower.

Mindfulness is awareness that arises through paying attention,

on purpose, in the present moment, non-judgmentally.

Jon Kabat-Zinn, Ph.D

Mindfulness Activity #1: Just Eat It

This may be a Weird Al song (IYKYK), but it’s also a really fun and easy mindfulness activity to get started. Created by Robin Coach Dr. Colleen Jacobson, this exercise focuses on one thing and one thing only: food! What’s not to like? Let’s face it, you’re going to be snacking while you study anyway; you might as well take a break and make it mindful.

  1. Pick your favorite snack. This can be anything from a banana to a Hershey’s Kiss.

  2. Practice your WHAT and HOW skills (DBT, Miller, Linehan, 1993) as you peel or unwrap your snack, take small bites and taste it. Focus on the flavor, the texture, the experience of eating the snack.

    a. WHAT skills = Observe, Describe, Participate

    b. HOW skills = Non-Judgemental + One-Mindfully (focused + present)

  3. Ask yourself the following questions: How does it taste? How does it look? How does it feel in my hands? What other feelings and sensations arise? Has my mood shifted?

“Just Eat It” encourages you to focus all of your attention on one activity, with one object, and the sensations that it evokes. This is a cornerstone of mindfulness: learning how to be present in the moment and experience life as it is happening. Doing this mindful eating activity allows you to take a productive break (sounds counterintuitive, doesn’t it?) that energizes and motivates you to get back to work.

Check out Dr. Jacobson’s mindfulness Q&A with Robin!

Mindfulness Activity #2: Positive Affirmation Station

Words are so powerful. If we tell ourselves positive, self-affirming

words enough, we will start internalizing and believing it.

Ebony Tutora

We couldn’t agree more. Think of all the times you’ve said something negative to yourself or internalized negative energy from your environment. The best way to work through such feelings of self-doubt is to reverse the narrative.

  1. Think of a negative thought you have now or from the past.

  2. Identify the root cause of the negative thought. Often these thoughts boil down to central questions such as, “Am I enough?” or, “Will I be able to accomplish this?”

  3. Flip these thoughts upside down! This creates empowering, positive affirmations:

    a. “I am enough.”

    b. “I am meant to be here.”

    c. “I am capable of more than I realize.”

“Positive Affirmation Station” helps you create positive from negative. If you start telling yourself these affirmations each day, they’ll truly change the game for you. Just saying something as simple as, “I got this” when studying for a test can help keep you motivated, knowing you’ve been here before and gotten through it. Believe in yourself! You’re worth it.

Watch our IG Live:” Unshakeable Self-Love and Acceptance” with Ebony Tutora!

Mindfulness Activity #3: Attitude of Gratitude

You might be asking, “What does being grateful have to do with this test?” That’s a great question! You’re probably used to your parents reminding you to be grateful for all that you have because of them. But here’s the secret: taking the time to come up with the things you’re grateful for can really help shift your mindset.

  1. Take a Mindful Minute.

  2. Write 5-10 things you are grateful for on Post-It notes. Take your time to think them through.

  3. Put them on your wall and read each one aloud.

  4. Ask yourself: What do I feel after reading each of these gratitudes?

Reminding yourself of all that you have to be grateful for on a daily or regular basis allows you to take a step back and realize this test isn’t all that matters. Of course you’re going to do your best and make sure that you’re prepared, but at the end of the day, it’s not the end of the world. You still have your loved ones and everything else you’ve written down on your sticky notes. Take another deep breath; you’re going to be okay.

Mindfulness can seem like an elusive and mystic art, but it’s really just a mindset and a practice. These mindfulness activities are a great way for you to start incorporating a healthy routine into your study and life habits. Remembering to be present, hype yourself up, and be grateful for the good things in your life will get you not only through this test, but thriving and soaring through life as well.

Learn more about Robin here!