How to Drink a Gallon of Water a Day

A complete overview about drinking a gallon of water in a day

Maybe you’ve seen a hydration challenge floating around the internet, or you’re just looking to amp up your daily water intake. Is drinking 1 gallon (3.8 L) of water all that it’s cracked up to be? And if so, how can you hop in on the trend? Don’t worry—we’re here to quench your thirst for knowledge with plenty of expert-verified tips, tricks, and helpful answers to your FAQs.

Things You Should Know

• Increase your daily water intake by carrying a water bottle around, infusing your drinks with fruit, and snacking on lots of fluid-rich foods.
• Multiply your weight (in pounds) by 0.5 to get a baseline of how much water you need to drink per day (in oz).
• Inspect the color of your urine. If it’s bright yellow or yellow-orange, you need to drink more water.^[1]

Steps

Is it OK to drink a gallon of water a day?

1. Yes, but you don’t need that much water to stay hydrated. A single gallon (3.8 L) is a lot of water—128 oz or 16 cups, in fact! On average, healthcare professionals recommend that women drink 11.5 cups (2.7 L or 92 oz) of water per day, and men drink 15.5 cups (3.7 L or 124 oz).^[2] While there’s nothing officially wrong with drinking 1 gallon (3.8 L) of water in 1 day, your body probably doesn’t need that much to stay hydrated.^[3]
   
   • Some medical professionals even suggest aiming for 64 oz (1.9 L) of water a day, which is far less than the 1 gallon (3.8 L) threshold.
   • Everyone’s hydration needs are a little bit different—it depends on multiple factors, like your weight, location, and metabolism. For instance, someone who goes for an hour-long run would likely need more water than someone who doesn’t exercise.^[4]

Tips for Drinking a Gallon of Water a Day

1. Drink water at different points throughout the day. Brushing your teeth? Heading to the bathroom? Stretching your legs? Try drinking an 8 oz (0.2 L) glass of water whenever you do something significant in your routine.^[5] You can even drink a glass of water when you first wake up to help get the ball rolling.^[6]
   
   • Let’s say you drink an 8 oz (0.2 L) glass of water when you wake up, brush your teeth, go the bathroom, eat lunch, stretch your legs, go to the bathroom again, eat dinner, and brush your teeth again. By drinking water with each of these simple tasks, you’ve already reached 50% of your 1 gallon (3.8 L) goal!
   • According to some research, drinking water before meals helps you to eat less, which can potentially help with weight loss.^[7]
2. Bring a reusable water bottle with you whenever you leave your home. Heading off to school or work? A reusable water bottle lets you drink more water throughout the day.^[8] Refill your water bottle as needed until you reach your daily hydration goal.
   
   • Want to cover more ground when you’re on the go? Fill up a gallon-sized bottle before you head out. It’ll take a bit longer to finish drinking, but once you do finish, you’ll have met your goal!
3. Infuse your water with fruit to make it more appealing. Stick a few pieces of frozen fruit in your water bottle; not only will they keep your drink cold, but they’ll also add a delicious, fruity flavor to your drink. Feel free to stick fresh slices of citrus, cucumber, berries, and other chopped-up fruit into your water bottle or pitcher the night before to give your drink an infusion of refreshing flavor.^[9] Here are a few combos you might try:
   
   • Cucumber, lime, and cilantro
   • Orange and blueberry
   • Grapefruit and rosemary
   • Mango and ginger
   • Strawberry, lemon, and basil^[10]
4. Eat fluid-rich fruits and veggies. Believe it or not, produce like cucumbers, tomatoes, celery, and asparagus are all at least 90% water. Add some of these fresh options to your meals and snacks as an easy way to get closer to your 1 gallon (3.8 L) hydration goal.^[11]
   
   • 1 cup (119 g) of cucumbers is equal to 3.5 oz (99 mL) of water
   • 1 cup (240 g) of cooked tomatoes is equal to 6 oz (170.1 mL) of water
   • 1 cup (127 g) of celery is equal to 3.4 oz (96.4 mL) of water
   • 1 cup (134 g) of asparagus is equal to 4.4 oz (124.9 mL) of water^[12]
   • Tip: The average person gets around 20% of their daily fluids via the foods they eat. By being extra aware of the water content in your food, you can increase this percentage for yourself as you approach your 1 gallon (3.7 L) goal.
5. Stay on track with your goals using technology. Set periodic reminders on your phone that remind you to get up and drink a glass of water—little by little, they can help you chip away at your goal.^[13] For more personalized tracking options, download a water tracking app like Waterminder (iOS and Google Play), Plant Nanny² Water Tracker Log (iOS and Google Play) and Water Reminder - Daily Tracker (iOS and Google Play).
   
6. Alternate water with unsweetened drinks like tea and coffee. Tired of regular water? Switch things up with glasses of black coffee, unsweetened tea, seltzer water, and fat-free or low-fat milk.^[14]
   
   • While sweetened drinks aren’t completely off-limits, try to drink them sparingly—they’re often filled with calories, which isn’t ideal when you’re aiming for a 1 gallon (3.7 L) hydration goal.
7. Compete with your friends for extra motivation. Maybe your friends also want to get in on the challenge, or you’re all just looking for more ways to drink some water. A friendly competition can help you all meet your hydration goals—simply track how much water you drink throughout the day or week and compare your results with your friends at the end.
   
   • A phone app might make it a little easier to track your water intake.

Recommended Water Intake

1. Your water intake baseline (in ounces) is your weight (in pounds) multiplied by 0.5. Let’s say that you weigh 125 lbs (56.7 kg); when multiplied by 0.5, you get 62.5 oz (1.8 L), which is the bare minimum amount of water you should drink each day.^[15]
   
   • Similarly, a person who weighs 220 lbs (100 kg) would need to drink a minimum of 110 oz (3.25 L) each day.
2. Drink an extra 12 oz (0.35 L) of water for every 30 minutes you exercise. Let’s say that you weigh 125 lbs (56.7 kg) and are about to work out for 1 hour. Besides your 62.5 oz (1.8 L) baseline, you’ll have to drink an extra 24 oz (0.7 L) of water, which brings your daily recommended intake to 86.5 oz (2.5 L).^[16]
   
   • If a person weighing 220 lbs (100 kg) exercised for 30 minutes, they’d need to drink almost a gallon of water that day (122 oz/3.6 L).
   • Pro tip: Each person’s body is different and has unique hydration requirements—your location and medical history can also play a role in how much water you need. Check with your doctor to ensure you’re drinking the right amount of water daily.^[17]

Signs That You’re Hydrated

1. You almost never feel thirsty. If you seldom feel thirsty on a day-to-day basis, it’s pretty safe to assume that you’re drinking enough water and eating enough fluids to stay hydrated. Just keep in mind that thirst alone isn’t the most accurate to keep tabs on your hydration since you can feel quenched while still being dehydrated.^[18]
   
2. Your urine is a clear to light yellow color. After you go to the bathroom, take a peek inside the toilet bowl and see what hue your urine is. If it’s clear, tinged yellow, or a light yellow color, you’re hydrated. If your pee is bright yellow or yellow-orange, you need to drink more water.^[19][20]
   

Why is it important to drink enough water?

1. Hydration helps your body operate at max efficiency. Not only does it regulate your body temperature, but it also insulates your joints and cushions your spine.^[21] Healthy hydration also keeps you from developing UTIs and headaches, along with:^[22]
   
   • Constipation
   • Kidney stones
   • Dizziness and confusion
   • Pressure ulcers

Key Takeaways

1. Increase your water intake by making a few key lifestyle changes. Changing up your routine, adding natural flavors to your water, and sipping on a variety of unsweetened beverages can make your hydration goals seem much more attainable. If you’re looking for a little extra motivation, try competing with your friends and/or using a digital reminder/tracking system to help you stay focused.
   
2. Prioritize hydration over drinking exactly 1 gallon (3.8 L) of water per day. Many people don’t need to drink a full gallon (3.8 L) of water to be completely hydrated. If you aren’t comfortable drinking such a huge amount of water in 1 day (or simply don’t need that much), stick with a more manageable goal like 64 oz (1.9 L).^[23]
   

How Much Water Should You Drink a Day?

Video

Tips

• As you increase your daily hydration goals, you might find yourself going to the bathroom a lot. Don’t worry—this is completely normal. Your bladder will slowly get bigger as you continue to drink lots of water, and eventually, you won’t have to run to the restroom as much.^[24]
• If you’re pregnant or nursing, it’s a good idea to drink an extra 24-32 oz (0.7-0.9L) of water each day. Talk with your doctor to get a more exact idea of how much water you need to stay hydrated.^[25]

Warnings

• Space out your drinks throughout the day instead of drinking huge amounts of water (like 200-300 oz/5.9-8.9 L) at once. Drinking a lot of water in a short period of time can cause hyponatremia, a life-threatening condition.^[26]
• Don’t try the gallon water challenge if you have a condition like end-stage kidney disease or congestive heart failure (where your body isn’t able to process water as well).^[27]

References

Quick Summary

1. ↑ [v162295_b01]. 10 January 2023.
2. ↑ https://nutritionsource.hsph.harvard.edu/water/
3. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/
4. ↑ https://health.clevelandclinic.org/how-much-water-do-you-need-daily/
5. ↑ https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
6. ↑ [v162295_b01]. 10 January 2023.
7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209729/
8. ↑ https://www.uclahealth.org/news/article/hydration-hacks-how-drink-more-water-every-day
9. ↑ https://www.childrenscolorado.org/conditions-and-advice/sports-articles/sports-nutrition/hydration-tips-for-preventing-heat-illness/
10. ↑ https://www.youtube.com/watch?v=thv4_lNgodE&t=0m9s
11. ↑ https://www.uclahealth.org/news/article/15-food-that-help-you-stay-hydrated
12. ↑ https://www.myfooddata.com/articles/vegetables-high-in-water.php
13. ↑ [v162295_b01]. 10 January 2023.
14. ↑ https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html
15. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
16. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
17. ↑ https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
18. ↑ https://news.uark.edu/articles/41526/new-research-finds-thirst-is-not-the-best-indicator-of-hydration-level
19. ↑ https://www.nhsinform.scot/campaigns/hydration
20. ↑ [v162295_b01]. 10 January 2023.
21. ↑ https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html
22. ↑ https://www.nhsinform.scot/campaigns/hydration
23. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/
24. ↑ https://www.uwmedicine.org/sites/stevie/files/2018-11/Bladder-Retraining.pdf
25. ↑ https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink
26. ↑ https://my.clevelandclinic.org/health/diseases/17762-hyponatremia#prevention
27. ↑ https://health.clevelandclinic.org/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day/

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How to Clear Your Mind

Sometimes it can feel like your head is too cluttered. With work, school, and/or a busy schedule, things are bound to get jumbled every once in a while! Anxious and intrusive thoughts fueled by stress can put a big damper on your day, but there are plenty of things you can do to clear your mind and calm things down. From journaling to talking it out, we’ll teach you how to mindfully distract yourself from worrying thoughts. All you have to do is take a deep breath, be kind to yourself, and keep reading.

[Edit]Steps

[Edit]Focus on the present moment.

1. Practice mindfulness daily to help clear your mind and be more focused. Mindfulness is all about centering your attention on the task at hand and letting all other thoughts come and go. Observe your thoughts and feelings without judgment, as if you’re an outsider in your own mind. Then, let those thoughts and feelings go and pay attention to what you’re currently doing instead.^[1]
   
   • For example, if you’re sitting outside, notice the temperature of the air, if there are any birds chirping, and how the sun feels on your cheeks.
   • If you’re taking a shower, pay attention to how your shampoo smells and the way it feels in your hair.
   • Emotions are constantly changing and flowing, so it’s okay not to know why or how you feel a certain way. Just let them come and go as they are.

[Edit]Take a walk.

1. Moving your body mindfully can help things seem clearer. When you’re being mindful, you’re fully engaging in the present moment, letting feelings come and go as you focus on what’s in front of you.^[2] Combining this state of mind with walking produces an extra special stress reliever that improves mental and physical health. Try scheduling a walk around the block, on the treadmill, or through a local park every day. This simple activity can help you step away from worries and be present with yourself.^[3]
   
   • Think of your daily walk as a self-care break. When you go on your walk, there’s nothing but you and the world around you.
   • Focus on how the air feels, what you can smell, how your feet hit the pavement or floor, and what you can see.
   • Ask a friend to go on a walk with you for an extra social boost.^[4]

[Edit]Do deep breathing exercises.

1. Take a moment to breathe and come back to the present moment. Life can easily become go, go, go, and in the process, you can easily forget to breathe. Settling down wherever you are to take controlled breaths can calm your racing mind and heartbeat, helping you feel more relaxed. Try this deep breathing exercise the next time you feel overwhelmed:^[5]
   
   • Find a comfortable place to sit or lie down and close your eyes.
   • Take a normal breath.
   • On your next breath, breathe slowly in through your nose, letting your chest and lower belly rise.
   • Breathe out through your mouth, feeling your chest and belly slowly fall.
   • Do this once or twice a day to help clear your mind and ease tension in the body.

[Edit]Journal your thoughts.

1. Writing down your worries can help you sort through them. Try reaching for a notebook or phone when a million thoughts are racing through your mind. Jot down everything that comes to mind, letting it all pour out onto the page.^[6] Journaling can help you be more aware of your emotions and reflect on what’s troubling you.^[7]
   
   • Try to write in your journal every day, even if you don’t think you have anything “interesting” to write about (just being you is interesting enough).
   • Keep a digital journal in a notes app, so you always have a journal with you.
   • Write whatever feels right, and don’t worry about spelling or grammatical errors—let your words flow free.

[Edit]Move your body.

1. Doing something active helps you connect with your physical self. Believe it or not, exercise is one of the best things you can do for your physical and mental health. When you move your body, you’re focusing on something outside your head, giving you a subconscious reason and purpose to forget your woes. Try a form of exercise that has repetitive, rhythmic movements like:^[8]
   
   • Yoga
   • Running^[9]
   • Swimming
   • Walking
   • Dancing
   • Rowing

[Edit]Listen to music.

1. Distract your mind with some upbeat tunes. When you’re stressed, anxious and intrusive thoughts can become a white noise constantly in the back of your mind. Music can help you block out the noise, replacing it with something pleasant. Listen to music that matches your mood or uplifts you.^[10]
   
   • Try closing your eyes and listening to instrumental or soothing music, allowing yourself to visualize the notes or sounds.^[11]
   • So, those are a few more options to try!

[Edit]Work on something creative.

1. Do something creative like drawing or crocheting to keep yourself busy. Sometimes all you need is something else to occupy your alone time. If you find your mind racing during quiet moments in the day, pick up some colored pencils or knitting needles to keep your hands and mind busy. Focus on creating what’s in front of you, the craft you can control, rather than stressful thoughts you can’t control.^[12] Consider trying these artistic projects:^[13]
   
   • Decoupaging
   • Cake decorating
   • Knitting
   • Crocheting
   • Embroidery
   • Scrapbooking
   • Painting
   • Sketching

[Edit]Chat with friends and family members.

1. Share your feelings with someone you trust to vocalize your concerns. Life can get too much sometimes, but you don’t have to go through it alone. Reach out to a friend or family member and talk with them about what’s going on in your life. Not only can this help you clear your mind, but it also gives you a chance to sort through your thoughts verbally.^[14]
   
   • Keep in mind that you don’t need to receive feedback on your struggles. Ask your loved one to be a listener if that’s all you need.
   • Socializing and connecting with others improves mental health and can protect you from stress, as a good talk or laugh can make you happier.^[15]

[Edit]Hang out with your pet.

1. Take time to cuddle your furry friend to lift your mood. Who doesn’t love a few puppy or kitten hugs? If you have a pet, their companionship can help ease anxiety and boost self-confidence. Schedule time in your day to take your dog for a walk, play with your cat, or watch your hamster burrow. Putting your focus on them can help you forget intrusive thoughts in a moment of bliss.^[16]
   
   • Having a routine with your pet can also help you feel more grounded and focused, so don’t skip out on feeding or caring for the family pet, as it may just help you feel better.

[Edit]Make a to-do list.

1. Take time to write down your tasks for the day for a fresh start. This may seem mundane and silly, but it can make the busiest days seem more manageable. Before you start your day, write down everything you want to accomplish, including fun activities and tasks. Making a to-do list will give your day structure and help things seem more manageable.^[17]
   
   • Consider sectioning your to-do list into 2 sections: chores and hobbies. Write out what chores you need to get done, and then include what you’d like to do for fun.
   • Don’t beat yourself up if you don’t get everything on your to-do list done—there’s always tomorrow!

[Edit]Write a list of what you’re grateful for.

1. Start a gratitude list or journal to help you focus on the good in each day. Whether something big or small is causing your mind to wander and worry, a small reminder that you’re worthy can be enough to get you back on your feet. Jot down your favorite things, people, places, or memories onto a piece of paper or into your phone. Then, the next time your mind seems too cluttered, look at your list. This helps you think positively and remember that you can be happy, even for the smallest of things.^[18]
   
   • Try writing down your worries too. If you’re feeling anxious, put that worry or thought on paper to “save for later.” Giving yourself time to think about your worries later can lessen their power.^[19]

[Edit]Organize your space.

1. Clean a cluttered room to help clear your mind. More often than not, the space you live in reflects what’s happening in your noggin. Worrying about things out of your control is easy, so try to focus on what you can control.^[20] Try to spend at least 15 minutes a day organizing your living space. Maybe you rearrange your bookshelf, put away a pile of laundry, or vacuum the living room carpet.^[21]
   
   • Make cleaning or organizing your space a mindful activity by focusing primarily on the task at hand.
   • Think of each item you organize as putting away a stressful thought or worry.

[Edit]Try meditating.

1. Clear your mind by taking deep breaths and closing your eyes. Mindful meditations can help you find a sense of peace and quiet even during the busiest times. When your mind seems cluttered, take a moment to sit or lie down and close your eyes. Focus on your breaths or chant a mantra. Let thoughts come and go without judgment, briefly acknowledging them before you return to your breaths or mantra.^[22]
   
   • Schedule at least 20 minutes every day to meditate, no matter how busy you may be.^[23]
   • Meditating mindfully takes practice, and it’s okay if it’s not easy at first—it’s not supposed to be. The more you practice, the easier it’ll become and the clearer your mind will be.

[Edit]Talk to a licensed therapist.

1. Share your concerns with a trained professional for advice and clarity. Expressing your worries, anxieties, and/or jumbled thoughts can help you feel more relaxed when things are overwhelming.^[24] Try talking to a licensed therapist for extra support outside of your inner circle. You may just find that letting your feelings out can help you feel a thousand times better.
   
   • Check with your insurance company to see if your plan covers any local therapists.
   • Try signing up for online therapy with BetterHelp or Talkspace to quickly find and talk with a therapist.

[Edit]Reader Videos

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
2. ↑ https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
3. ↑ https://www.mind.org.uk/information-support/tips-for-everyday-living/nature-and-mental-health/how-nature-benefits-mental-health/
4. ↑ https://www.helpguide.org/articles/stress/stress-management.htm
5. ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
6. ↑ [v161309_b01]. 18 March 2020.
7. ↑ https://positivepsychology.com/benefits-of-journaling/
8. ↑ https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
9. ↑ [v161309_b01]. 18 March 2020.
10. ↑ https://www.nami.org/Blogs/NAMI-Blog/December-2016/The-Impact-of-Music-Therapy-on-Mental-Health
11. ↑ https://www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music
12. ↑ https://www.helpguide.org/articles/stress/stress-management.htm
13. ↑ https://www.piedmont.org/living-better/crafting-for-stress-relief
14. ↑ https://www.apa.org/topics/stress/manage-social-support
15. ↑ https://medlineplus.gov/howtoimprovementalhealth.html
16. ↑ https://www.mentalhealth.org.uk/a-to-z/p/pets-and-mental-health
17. ↑ https://hbr.org/2022/01/why-we-continue-to-rely-on-and-love-to-do-lists
18. ↑ https://www.uclahealth.org/news/article/health-benefits-gratitude
19. ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
20. ↑ https://www.cleaninginstitute.org/cleaning-tips/clean-home/room-room/living-room-dining-room-bedroom-cleaning-tips
21. ↑ https://www.psychologytoday.com/us/blog/the-truisms-wellness/201607/the-powerful-psychology-behind-cleanliness
22. ↑ https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
23. ↑ https://www.health.harvard.edu/alternative-and-integrative-health/two-mindfulness-meditation-exercises-to-try
24. ↑ https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/treatment-for-stress/

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How to Make a Study Timetable

Manage your time and conquer your classes with your own personalized planner

A study timetable is a handy, inexpensive tool that can help you get control over your study time. Basically, a study timetable gives you a perspective of how much time you have to complete all your prioritized tasks, like exam prep for all your classes. If you want to get organized and feel motivated to get your work done, we'll teach you everything you need to know about study timetables. So, leap right into this straightforward article to unlock your full academic potential!

This article is based on an interview with our educational consultant, Alexander Ruiz.

[Edit]Things You Should Know

• Review the syllabi from all your classes to create the most detailed timetable.
• Set aside special blocks of time that are reserved for studying your material.
• Factor small breaks into your timetable so you'll be refreshed and stress-free.
• Revise your timetable whenever a new development, like extra credit, comes up.

[Edit]Steps

[Edit]Sample Timetable and List of Things to Include

Study Timetable Template

Study Timetable Template

Things to Include in Your Study Timetable

Things to Include in Your Study Timetable

[Edit]Setting Up Your Timetable

1. Review your current schedule to see how you spend your time. Before you create a study timetable that’s perfectly tailored for your academic goals, get a sense for how you’re running your life right now. For example, do you spend a ton of time socializing or unwinding with video games? While that’s perfectly fine, you might notice that you can repurpose some hours to master your class or ace a test.^[1]
   
   • Remember—any sacrifices you make are temporary. You'll be able to go back to your everyday routines after your big exam or assignment.
   • Sometimes, you’ll have to fit your studying around some things that you do on a regular basis, like extracurriculars, chores, or exercise.^[2]
   • It’s totally fine if you take off some days to enjoy yourself. Just be sure to make up the difference later!
2. Collect all the information you can about your class. Review your syllabus to see all the exams, group discussions, essays, and assignments you’ll be responsible for. If you accidentally tossed it, ask your teacher for another one. If your teacher uses an online platform, like Blackboard, scroll through it to familiarize yourself with the pace and general challenge level of your class.^[3]
   
   • For example, maybe your professor assigns a lot of small and super achievable assignments, like weekly reflection papers, and only gives one mid-term.
   • On the other hand, your professor might be more tough and assign bi-monthly exams. Or, they may expect you to turn in multiple drafts of any essay.
   • See which tasks are more time-consuming. For instance, maybe you’re a whiz at pre-lab assignments, but you need to dedicate a couple hours each day to quantum mechanics.
3. Decide which times are optimal for studying. Consider when your brain is alert and when you’re most energized. When it comes to reviewing your materials, are you a morning or a night person? After the sun rises and you chow down on a bowl of oatmeal, are you ready and raring to go? Or, do you like to eat dinner, wind down, and meticulously look over your notes? When you find out your “peak study hours,” you’ll be able to create the best schedule for yourself.^[4]
   
   • Look for times when you won't have any distractions—for instance, you might be completely free to study from 7 A.M. to 10 A.M. or 5 P.M. to 8 P.M.
4. Create your timetable grid. Are you a big picture type of person? If so, you might want to make a study timetable that maps out a whole month. However, you may prefer to “chunk” your material and create a study timetable that outlines your week. If you are really hands-on, you might like to use a ruler, a pen, and highlighters to draw out your timetable on a piece of paper. However, you can also speed up the process by making a digital timetable on a spreadsheet or with an app.^[5]
   
   • Try out spreadsheet programs, like Microsoft Excel or Apple Numbers. Or, experiment with some of the templates that your word processor—like MS Word—offers.
   • Some apps specialize in study timetables—for instance “My Study Life” helps you record and track all of your exams and assignments.
   • If you're frequently online or on your phone, a physical paper timetable might be the best option for you. You’ll be able to refer to it without getting distracted by your tech.
   • You can also combine paper and digital formats: use your computer to print out a grid that you’ve already added days and times to, then print out as many as you like and fill them out by hand.
5. Draw the grid for your timetable. A traditional timetable tracks all the days you’ll spend studying as well as the time you’ll allot for each task. Once you create a grid with plenty of squares (for example, a 7x8 grid), write the days of the week at the top. Once those squares are filled in, the rest can be used to block out times when you’ll study for tests, assignments, or presentations.^[6]
   
   • If you’re making a timetable by hand on paper, use regular notebook paper or blank paper and draw your lines with a ruler for a clean look.
   • The biggest downside to the paper-and-pencil method is that it can be pretty labor intensive if you need to make tweaks on multiple pages.
   • Your safest bet is to use a digital program, like Google Sheets. After all, you might end up adding more blocks on your timetable if your teacher assigns new material, like quizzes or extra credit assignments.
   • However, lots of people prefer to study and organize their time on paper, so you should do whatever motivates you best.
6. Choose a timetable template that you'll use every week. If you’d like to streamline your process, design or download a timetable that you’ll print out and fill in every week. Create a batch of these timetables in one go based on the information you receive from your syllabus and your course management system, like Blackboard. All this prep will save you a lot of time in the long run.^[7]
   
   • Take into account big assignments or final exams and update your study schedule by adding blocks of times you'll use to study for them.
   • Factor in extracurriculars that you identified earlier, like holidays or sports. Fill in squares to represent blocks of time in which you won’t be studying.

[Edit]Filling in Your Timetable

1. Block your study times. Aim for blocks of study time that are fairly long, such as 2–4 continuous hours. This will help you get into the groove of studying and make sure you're more productive with your time. Time-blocking is a tried and true tactic to eliminate distractions so you can dedicate all your attention to your coursework.^[8]
   
   • Have a day where you're super busy? That's totally fine—just look for a block of time that's available. Even 45 minutes can keep you ahead of the game when it comes to studying.
   • If you have some classes that are really challenging for you, it's a good call to set aside more time to study for them. For example, if French is a breeze, squirrel away 1 hour for it. However, if you have to rack your brain over Statistics, devote a whole 4 hours to review the ins and outs of it.^[9]
   • Bear in mind that you don't have to force yourself to stay on task for 4 continuous hours without a single break—we'll cover that in the next step.
2. Schedule time for breaks. Break are essential to your success. After all, you're not a robot, and no one, not even your teacher, expects you to work non-stop for hours on end. If you build breaks into your study schedule, you're more likely to overcome boredom and to return to your work feeling refreshed and energized.^[10]
   
   • Many experts recommend that you work for 45 minutes every hour, and then take a break for 15 minutes. Everyone is different, though, so experiment to find what works best for you.
   • If you think you thrive with regular breaks, or if you tend to get a little restless, try the "Pomodoro Method": during the block of time that you're studying, commit to 25 minute stretches of concentrated work, then take 5 minute breaks.^[11]
   • For an extra boost to your health, build in activity breaks—for example, go for a 15-minute walk or make use of a 5-minute break by doing a set of push ups, sit ups, or body weight deadlifts.
3. Be as specific as possible. Remember how you gathered all your of assignments and syllabi? Now's the time to put them to use. Schedule blocks of time that represent when you'll study for all of your classes. Also remember to fill out squares on your grid to note which assignments and presentations you'll be responsible for. For instance, instead of just writing "English," jot down: "Create outline for essay on post-modernism." You'll have a clear picture of what you need to prioritize.^[12]
   
   • Things will change over time, of course, and something you planned 2 months ago may not apply anymore. If that's the case, use a pen to draw an "X" through any assignments or tests you no longer have to take.
   • Homework's also great to add to your timetable. For example, if you always have 20 math problems to do each week, record that in your timetable.
   • Scribble in new updates that come up, too. For example, if two teachers are offering extra credit opportunities, factor that into your study timetable.
4. Schedule multiple subjects during each session. Keep in mind that it's totally okay to use one continuous block of study time to review concepts from different classes. For example, use a 4 hour block to review French vocabulary, chemical reactions, and business practices. Working on different subjects during a single session will keep you from getting completely burned out by intensely focusing on one subject and ending up with next to no energy to do anything else.^[13]
   
   • Of course, this can change once exam time rolls around and you need to devote all your energy to a single subject!
5. Color code your timetable to keep track of all your classes. Color coding classes and responsibilities will help make your timetable easier to use and be easier on the eyes. You might be looking at this timetable a lot—make it your own! Who knows: you might end up enjoying the process of managing your studying time and sprucing up your timetable. Best case scenario? You'll see it as a fun and almost therapeutic activity that lets you get a little artistic.
   
   • You might want to use colored pencils if it’s on paper. Or you could highlight things on the computer and print in color.
   • If you’re using an online-only app, you'll usually have to stick with the range of colors it provides (i.e., blue, green, orange, and pink).
   • Consider an online program like Canva. You'll have tons of templates to choose from. You can even add fun digital stickers, like bubbling beakers to represent your Chemistry class.
   • You can even buy some awesome and vibrant timetables on sites like Amazon or Etsy.

[Edit]Using the Timetable

1. Stick to the plans and obligations you agreed to. It might take some time for you to really get used to fitting your life around your timetable and taking it seriously without any deviations. Just give it a chance. Once it’s a part of your routine, it’s going to be a big help. Plus, think of it this way—it's a great tool to ensure you dominate your classes. When you ace all your tests and earn an awesome grade, so many doors will open up for you.^[14]
   
   • If an emergency comes up, take care of what you need to. Just be sure to find extra blocks of time later in the week to make up the difference.
   • All that dedication gives you a great chance to treat yourself later. Grab some ice cream, phone some friends, or play some video games when you finish. After you're done with all your classes, you can even throw a little party.
2. Relax whenever you make any tiny slip-ups. There's no reason to follow your timetable down to the exact minute. Look, if you start studying for Spanish at 5:05 P.M. instead of 5:00 P.M., it's not the end of the world. Just focus on finishing up all your most important tasks while also factoring in time for some rest and relaxation. Ultimately, a timetable's a little system to help you perform better in your classes. Base your time on it, but don’t worry about not following it to the tee.^[15]
   
   • If you want to, meditate, move around, or chat with a friend right before you jump into all your coursework. In fact, research suggests it's smart to unwind before all the hard work you'll do.^[16]
3. Revise your timetable if you need to adjust your study schedule. See what works and what doesn’t, and if something isn’t working, feel free to fix it. You already put effort into making the timetable—there’s no reason to scrap it when a few simple revisions could make it work well for you. While it's best to stick to your timetable, it's also important to update it if any there are any new developments.
   
   • If you have to make a lot of adjustments, a digital timetable might your best bet.
   • If you prefer a physical copy, make sure your timetable has lots of empty squares so you can fill in new information.
   • If you want a change, such as switching from a pen-and-paper timetable to one on an app, that's totally fine—it's important to do what feels sustainable for you.

[Edit]Video

[Edit]Related wikiHows

• Create Good Study Habits for Exams
• Create a Study Schedule

[Edit]Reader Videos

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.vu.edu.au/about-vu/news-events/study-space/how-to-make-an-effective-study-plan
2. ↑ [v161441_b01]. 18 June 2020.
3. ↑ [v161441_b01]. 18 June 2020.
4. ↑ https://www.stetson.edu/administration/academic-success/media/STUDY%20SCHEDULE.pdf
5. ↑ https://youtu.be/JfZvWrUXhWY?t=245
6. ↑ https://algonquin-academic-success.libguides.com/study-skills/weekly-schedule
7. ↑ https://www.excelsior.edu/article/study-plans/
8. ↑ https://www.monash.edu/student-academic-success/study-better/prepare-for-timed-assessments
9. ↑ https://www.monash.edu/student-academic-success/study-better/prepare-for-timed-assessments
10. ↑ https://au.reachout.com/study-work-and-money/exam-stress/study-hacks
11. ↑ https://learningcommons.ubc.ca/the-pomodoro-technique-study-more-efficiently-take-more-breaks/
12. ↑ [v161441_b01]. 18 June 2020.
13. ↑ https://www.apa.org/gradpsych/2011/11/study-smart/
14. ↑ https://beyondaccess.csd.uconn.edu/2021/12/09/creating-a-study-plan-and-sticking-to-it/
15. ↑ https://home.uark.edu/2020/02/the-dos-and-donts-of-time-management/
16. ↑ https://health.cornell.edu/about/news/study-breaks-stress-busters

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