🦜 🦔 🦎

Calm Focus for Exam Season

GCSE Mindfulness · Ages 14–16

Build calm focus, stress recovery and sleep protection — so your brain can learn and perform. With Rosie, Gary and Elvis.

Name: Date:

Pre-Study Breathing (2 Minutes) ️

🦜 Rosie: In 4… out 6… ×10. Then write the next task only.

Next task:

🦔 Gary: Tap where you feel tension.

jaw

neck

shoulders

stomach

hands

Release plan (choose 2):

stretch

water

walk

shower

music

🦎 Elvis: "Confidence is evidence."

One thing I improved this week:

One thing I did well:

🦜 Rosie's quick flow: neck stretch → shoulder rolls → forward fold → child's pose → slow twist (each side).

After the break, I feel

🦔 Gary: "Sleep protects memory." Tick your plan.

⏰ Same sleep window most nights 📵 Screens off 45 minutes before bed 🗒️ Write worries on paper, then close the notebook 🌬️ 10 slow breaths in bed

My wind-down activity:

🏅

Excellent work, !

You practised breathing, tension release, confidence-building gratitude, yoga breaks and sleep routines. 💚

Signed by Rosie 🦜, Gary 🦔 and Elvis 🦎 · Date:

💚 If stress affects your sleep, appetite or safety, talk to a trusted adult, your SENCO or a GP. Support is a strength.