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Maintaining Balance Between Student Well-Being and Academic Success

  • cf33697
  • 4 days ago
  • 3 min read

The pressure to excel academically often comes at the expense of a student’s quality of life and mental health. Students often have the false belief that sacrificing their health will lead to a better performance on their next assessment. However, research shows that repeated sacrifices can negatively impact success in the long run. 1To ensure the best quality of life and highest chance of future accomplishments, you should strive for a balanced approach and focus on building healthy habits. 


You might be asking, what can I do to maintain balance and not burn out? Here are some habits that can be added to your To Do List and are backed by scientific evidence. 


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1. Don’t Forget About Sleep and Nutrition 


A study performed on college students showed that consistent, high quality sleep resulted in higher end of term grades. The study showed that losing sleep often can impact a student’s grades. 1 Another study attributed a nutritious breakfast to better on task behavior in the classroom and higher math assessment scores. 2 Making sure that you plan for 7-8 hours of sleep and allowing enough time in the morning to eat a healthy breakfast can have a lasting impact on how well you will be able to concentrate throughout the day. 


2. Practice Mindfulness 


There are a variety of ways mindfulness impacts our memory and performance anxiety. For example, in a research study conducted, students who had practiced meditation at the start of a lecture performed better on an after lecture quiz. This shows that taking the time to focus and practice stillness may help you better retain information. 3 Mindfulness can be achieved through meditation, journaling, or any tactic that helps you relax. It can be tailored to any preferences and time constraints. 


3. Hobbies and Extracurricular 


Participating in activities outside the classroom or having hobbies that you’re passionate about can positively impact your mental and physical health. Your hobby can act as a much needed outlet to release stress or emotional frustration. Additionally, it increases your motivation and sense of belonging, which reduces the rates of dropping out of school. 4 Meeting other peers through these activities can provide crucial social support and connectivity. 


4. Keep Yourself Moving 


Everyone knows that exercise is great for your body, but how does it impact your mind? According to a study about physical activity in relation to specific academic skills, engaging in physical activity may actually help your math grade. 5 Making sure to include exercise in your daily life can help add balance to your life and boost your classroom success. 


Being successful in the long run requires balance. Science has shown that cutting too many corners when it comes to your well-being will affect other areas of your life. Incorporating some of the above habits into your daily routine can help you prevent burnout and lead a healthier lifestyle. Success in school is important, but thriving as a whole person creates the foundation for growth far beyond the classroom.  


Cristina Fronea, OMS-II

Philadelphia College of Osteopathic Medicine

December 2025


Citations 


  1. Okano, K., Kaczmarzyk, J. R., Dave, N., Gabrieli, J. D., & Grossman, J. C. (2019). Sleep quality, duration, and consistency are associated with better academic performance in college students. Npj Science of Learning, 4(1). https://doi.org/10.1038/s41539-019-0055-z 

  2. Adolphus, K., Lawton, C. L., & Dye, L. (2013). The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in Human Neuroscience, 7. https://doi.org/10.3389/fnhum.2013.00425 

  3. Ramsburg, J. T., & Youmans, R. J. (2013). Meditation in the higher-education classroom: Meditation training improves student knowledge retention during lectures. Mindfulness, 5(4), 431–441. https://doi.org/10.1007/s12671-013-0199-5 

  4. O’Brien, E., & Rollefson, M. (1992). Extracurricular participation and student engagement. Extracurricular Participation And Student Engagement. https://nces.ed.gov/pubs95/web/95741.asp

  5. Loturco, I., Montoya, N. P., Ferraz, M. B., Berbat, V., & Pereira, L. A. (2022). A systematic review of the effects of physical activity on specific academic skills of school students. Education Sciences, 12(2), 134. https://doi.org/10.3390/educsci12020134


 
 
 
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