So bin ich 1er-Student geworden (Die 9 zentralen Routinen)

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips

Use “Anti-Goals” (Avoid What You Don’t Want)

• Identify lifestyles/feelings you want to prevent (e.g., exam anxiety).
• Let emotional “avoidance” be your motivation (often stronger than vague positive goals).
• Example: Start studying earlier so you enter exams feeling confident instead of nervous.

Stabilize Energy for Better Learning (Diet / Macronutrient Timing)

• Energy levels and wellbeing are often “highly underestimated” for academic performance.
• Prioritize protein at every meal and reduce overly carb-heavy snacks when possible.
• Rationale:
  • Carbs are processed quickly → quick energy, earlier energy slump.
  • Protein helps keep blood sugar steadier → fewer midday/afternoon slumps and better concentration.
• Examples:
  • Eggs (breakfast)
  • Chicken/fish (lunch)
  • Protein shake (between)

Build a Reliable “Second Brain” With Consistent Capture (Reduce Stress)

• Don’t rely on memory for tasks, to-dos, or appointments.
• Write things down consistently (e.g., in Notion).
• Benefit: you can forget temporarily without losing items → clearer mind and less stress.
• Mentions a student-focused approach: a dedicated Study System with:
  • an overview of tasks
  • exam countdowns
  • separate spaces per subject

Weekly Self-Reflection (Inward Check-Ins)

• Reflect on how the week went:
  • what went well / didn’t
  • when you last had a good laugh
  • what you feel internally
• Purpose: better wellbeing and happiness—prevent suppressed emotions from resurfacing as irritability or insecurity.

Exercise as a “Multiplier” for Everything Else

• Regular exercise improves focus and helps solve complex problems.
• Mechanisms mentioned:
  • improves blood flow to the brain
  • supports new nerve cell development
• Also creates discipline that carries into diet and studying.
• Frequency:
  • 2–3x/week is enough
  • she does 3–4x/week
• Type matters less than consistency (gym, cycling, jogging, sports, etc.).

Reduce Phone Distraction (Turn Off Non-Essential Notifications)

• Constant notifications make deep focus hard.
• Recommendation: disable many notifications—and even turn off WhatsApp/message notifications.
• Reasoning:
  • most messages aren’t time-critical (reply during planned check-ins)
  • urgent issues are more likely via calls
• Goal: regain control over attention and reaction timing.

Practice “Silence” to Clear Your Head

• Take short periods (even 5 minutes) without media/headphones.
• Look for silence during commutes and downtime.
• Benefits: more organized thinking, clearer focus, and better learning (less constant input).

Read Consistently (Small Daily Habit)

• Read about 2 pages per day.
• Builds:
  • concentration
  • reading comprehension
  • spelling/grammar/phrasing (especially for emails/essays)
• Also expands knowledge and introduces new ideas/interests.
• She reads in the morning, but timing is flexible.

Conscious Media Consumption (Filter What You Consume)

• Choose content intentionally: informative/educational vs. mindless entertainment.
• Target ratio: about 80% useful/inspiring and 20% entertainment.
• Avoid excessive distractions (e.g., gaming/social media) by being critical about:
  • what you consume
  • how much time you invest

Don’t Assume Your Life Will Be “Boring” Without Virtual Escapes

• The problem isn’t boredom itself—it’s living more in a virtual world than making real progress.
• Real-life progress makes life feel better over time.

Presenters / Sources

• Presenter: Lis (creator; site: leisnewton.de)
• Promoted source/system: StudySystem / studiestem.de (study organization system mentioned in the video)