Kia ora koutou

Welcome to Spring! The days lengthen, the mornings are light and it is warmer. Congratulations to Wairua Pūhou for a fabulous performance at Polyfest last night. We look forward to more cultural performances as the year progresses. 

Parallel examinations have started and the next round of students have completed their CAAS (Common Literacy and Numeracy assessments). In assembly this week I spoke of the importance of rest and sleep as the most neglected parts of our lives. In training and high performance sport, we do not ignore rest. Our body lets us know when it is reaching a limit - and with training we can increase that limit. However we do not go 100% all of the time. We do interval training and we intensify training leading up to an event - starting early with little and often and increasing length and intensity as we approach a big game or event. And then we go full capacity in the event and then rest. We - in fact - do nothing - letting our body recharge and re-energise. 

So it is with exams. Students should start early, doing little and often, building it up over time. Students should be at their peak performance on the exam date. Don’t burn out with over-training - sleep and routine are the training for exams. Set a regular study timetable that includes pomodoro sessions of study but also rest and exercise. Plan nutrition for peak exam performance. There are a number of super brain foods that include fish, blueberries, beetroot, leafy greens like spinach and broccoli, nuts and seeds, eggs and - believe it or not - dark chocolate! Students can take control of study and make it work for them. Just as terrain and environment matter in sport - so the state of their bedroom and the amount of order in their environment matter. Half of exam prep is study but the other half is approach. Students should go confidently and calmly into their exams. 

Finally, breathing is important. I introduced the practice of boxed breathing to the students - breathing in deeply for four seconds, holding for four seconds, breathing out four seconds and then really relaxing and breathing out a further four seconds. 

The students will have success if they follow routine and rest. They should take these habits into all of their life and let their brilliance shine through. Difficult roads lead to beautiful destinations.

Ngā mihi nui