Your Reset: Post-Exam Self-Care

your energy, your rules (with a little science)

Exams push your stress system into overdrive. After, you might feel weirdly tired and wired. That’s normal. Small, repeatable habits beat big, all-or-nothing plans. Think: 10/10 tiny wins, 0/10 perfection.

the two-week reset (tiny, on purpose)

week 1 — refill the tank

• sleep anchor: pick one consistent wake-up time (yes, even weekends).

• light first, screen later: daylight in your eyes within 30 minutes of waking; save scrolling for after breakfast.

• move 10: walk, stretch, cycle, shoot hoops—just 10 minutes daily.

• one real meal: aim for protein + colour once a day (eggs + toast + fruit, wrap + veg, yogurt + granola).

• social ping: text/voice note 1 person you like. Connection counts.

• unclench ritual: 3 slow breaths before bed; shoulders down.

week 2 — rebuild your rhythm

• sleep wind-down: 20 minutes before bed: dim lights, phone away, book/shower/music.

• move 20: level up to 20 minutes most days (dance tutorial, brisk walk, bodyweight circuit).

• focus snack: 15 minutes on something you choose (drawing, guitar, Minecraft build, journaling).

• nature dose: touch grass, literally—balcony, park, tree on your street.

• plan one fun thing: cheap, simple, soon (movie night, pickup game, café with a friend).

quick check: body basics

• sleep: 8–10 hours is the teen sweet spot; if naps steal night sleep, cap at 20–30 mins.

• fuel: don’t chase “perfect”—think add-ins: add fruit, add water, add protein.

• movement: the best workout is the one you’ll actually do (and finish smiling).

• hydration: carry a bottle; drink when you swap environments (leaving home/class/bus).

mood tune-ups (pick 1–2)

• reset playlist: three songs that change your state. Press play, move.

• mind dump: 1 page of whatever’s in your head. No spelling police.

• box breath: in 4 • hold 4 • out 4 • hold 4 — four rounds.

• digital tidy: delete 10 photos, mute 1 chaos account, move 1 app off your home screen.

• mini mission: “before lunch, I’ll do __ for 10 minutes.”

social after exams (low-awkward options)

• walk-and-talk: side-by-side > face-to-face when you’re out of practice.

• host a lazy thing: board game, show rewatch, craft night—zero performance.

• say the quiet part: “I’m knackered after exams; can we keep it chill?” Honest works.

if results nerves are humming

• set a worry window: 10 minutes, timer on, worry hard, write it down—then close the tab.

• reality check: list 3 things you can influence this week (sleep, reach out, move).

• future you note: “Regardless of grades, I’m still ___, ___, and ___.” Keep it somewhere you’ll see.

micro-plans you can actually do

morning (under 3 minutes)

• water → light → 3 stretches → choose a song for today

afternoon (under 10 minutes)

• move 10 → snack with protein → text 1 person → step outside

evening (under 15 minutes)

• screen off 20 minutes before bed → warm rinse/shower → three breaths → lights low

gentle boundaries (so rest stays restful)

• say no to “just one more episode” with a “yes to sleep.”

• protect your reset like you would a revision timetable—this time, for energy.

• don’t compare recoveries: everyone’s timeline is different.

tiny wins tracker (printable vibes)

• today I did: ☐ sleep anchor ☐ move 10 ☐ real meal ☐ outside ☐ texted someone

• one line: Today felt ____ because ____.

• tomorrow’s nudge: I’ll set a reminder for ____ at ____.

❓FAQs you might be thinking

“I want to do nothing for a week. Is that bad?”
Nope. Rest is a skill. If “nothing” slides into feeling worse, try one 10-minute action daily.

“How do I stop doom-scrolling at night?”
Charge your phone away from bed, pre-download a podcast/playlist, and set a 20-minute wind-down alarm.

“I didn’t meet my goals. Start over?”
Start smaller. Shrink it until it fits (2 minutes counts). Consistency > intensity.

“What if my friends want to go hard now exams are done?”
Offer a chill alternative: movie + snacks, park hang, early café breakfast.

🌞 your summer, your pace

Exams were a sprint; recovery is a stroll. Keep it kind. Keep it simple. Let feeling good be the point, not the prize. If something drains you, it’s not your plan—adjust, don’t quit. And if you need more support, talking to a trusted adult, your friends or GP is strong, not soft.