Mentis- Most study-time overthinking is about outcomes: rank, marks, parents, the future.
- Writing your worries for 10 minutes before a test improved scores in a study published in Science.
- Study in timed blocks with one specific task, and keep the phone in another room.
- When your mind drifts, note the thought on a worry pad and return. That return is the skill.
Why do I overthink so much while studying?
You sit down with the chapter and two minutes later you're thinking about the cut-off, what your cousin scored, whether you picked the right stream, and what your father will say. It isn't laziness. Studying is hard, sustained work, and an anxious mind looks for an exit. Worry about the future feels like it's related to studying, so it doesn't feel like slacking off. But it uses the same mental space the chapter needs.
Indian students carry a lot: board exams, JEE, NEET, CUET and CAT, coaching schedules, comparison with cousins and toppers, and real financial stakes for families. It's no surprise the mind wanders to outcomes.
What helps you focus with a busy mind?
1. Write the worries out first
In a study published in Science in 2011, students who spent 10 minutes writing about their worries just before a high-stakes exam scored better than those who didn't, especially the most anxious students. Before each study session, take five minutes to write what's on your mind. Then close the notebook.
2. Keep a worry pad
Keep a small notepad next to your books. When a worry comes ("what if I don't clear?"), write three words and go back to the page. Look at the pad once, in your daily worry window. Read how to use worry time or use the worry timer.
3. Study in short, specific blocks
"Study physics" is a fog. "Solve 15 problems from chapter 6, rotational motion" is a task. Write one specific task for each block of 25–45 minutes, set a timer, and stop when it rings. Specific, concrete goals give an anxious mind less room to wander, a principle from Ed Watkins' research on concrete thinking.
4. Put the phone in another room
In a 2017 study, people did worse on attention and memory tests when their phone was simply on the desk, even switched off and face down, compared with when it was in another room. Distance helps more than willpower.
5. Use breaks to reset your body
Get up, drink water, step outside, stretch, and take a few slow exhales. Scrolling isn't a break: it fills your head with more input. The Mentis guided audio "Two Minutes, Properly" is a short reset.
6. Come back without scolding
Your mind will drift, dozens of times. Each time you notice and come back, you're training focus like a muscle. Telling yourself "I'm hopeless, I can't even concentrate" just adds another thought to chase. Try "drifted, back to it". See quieting the inner critic.
How do I stop comparing myself to others?
Comparison is fuel for overthinking: someone always seems to be ahead. Mute the group chats that post scores, and limit how often you check rank lists. Compare yourself with your own last week instead: did you do more practice papers, sleep better, understand one more chapter? Progress you can see quiets the noise.
What about sleep during exams?
All-nighters feel productive but hurt memory: sleep is when your brain consolidates what you learned. Keep a steady wake time even during exams, and avoid caffeine late in the day. See how to fix your sleep schedule and overthinking at night.
When exam stress is too much
If you can't eat or sleep, feel hopeless, or have thoughts of harming yourself, please tell someone now: a parent, a teacher, a friend, or call Tele-MANAS on 14416 (free, 24×7). No exam result is worth your life, and many people who struggled with exams went on to do well.
How Mentis helps students
The Overthinking plan is made of short daily steps: worry windows, the what-if check, getting out of your head and into your body. It fits around a study schedule. Daily check-ins take two minutes and show how sleep, mood and study stress connect. When it all piles up, Rant to Mimi for five minutes and get back to your desk lighter.
Frequently asked questions
Why can't I stop overthinking when I study?
Studying asks for sustained attention on something hard, and an anxious mind looks for an escape, often into worries about results or the future. Fatigue, phones nearby and pressure from family or competition make it worse.
How do I concentrate when my mind keeps wandering?
Study in short timed blocks, say 25 to 45 minutes, with one specific task written down. Keep a worry pad next to you; when a thought comes, jot it down and return to the task. Take real breaks away from your phone.
How do I deal with exam pressure from parents?
Try a calm conversation at a non-exam moment about what helps and what adds pressure. Share your plan with them; parents often worry less when they can see a schedule. If home feels very tense, speak to a teacher or counsellor you trust.
Is it normal to feel anxious before exams?
Yes. Some anxiety is normal and can even sharpen focus. It becomes a problem when it stops you studying, sleeping or eating, or when you feel hopeless. If that happens, talk to someone, and call Tele-MANAS 14416 if you're in distress.
- Killingsworth MA & Gilbert DT (2010). A wandering mind is an unhappy mind. Science 330(6006).
- Ramirez G & Beilock SL (2011). Writing about testing worries boosts exam performance in the classroom. Science 331(6014).
- Ward AF et al. (2017). Brain drain: the mere presence of one's own smartphone reduces available cognitive capacity. Journal of the Association for Consumer Research 2(2).
- Watkins ER (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin 134(2).