10 top tips to support your child through their exams

1. 10 top tips to support your child through their exams

2. How can you help your child and prepare them to perform? Being a role model Goal Setting and Revising Get Resourced Keep them active Healthy eating Time out Sleep patterns Unplugging Talk to Us Positively Mad Each day you can support your child to make choices which can impact how they perform during the exam period

3. Be There! • Be there to help your son /daughter through the roller coaster that is Year 11. • Mr Williams is going to be going through this with you!

4. Goal Setting and Revising • Start Revising NOW • Aim to do 1 hour of revision every night and 3 – 4 hours at weekend. • Your son/ daughter needs to show you something they have done.

5. Goal Setting and Revising • Revise at the same time every night and in the same place • Remove all distractions – NO MOBILE PHONES

6. Goal Setting and Revising • Aim to do 1 hour of revision every night and 3 – 4 hours at weekend Your son/daughter needs to show you something they have done. This could include: • A mind map • Past exam questions being done • Ask them to pass you a revision guide and ask 10 questions from • those pages. If they can’t answer a lot of the questions – they probably haven’t done enough focused revision • Discuss a topic they have been doing a school. • (Never miss – little and often is best)

7. Goal Setting and Revising • Have one eye on the future – where do you want to be in 12 months time and what do you need to get there? Visit out careers section in the sports hall. • There are details about what Chenderit has on offer and some of the local colleges to give you an idea of what is available post 16.

8. Get Resourced • -Visit the English and Maths stalls and get FREE revision aids and booklets • -Esafety • -Mental wellbeing • -Exercise • -Nutrition

9. PiXL independence and PiXL apps More information at the ‘Low stakes’ and ‘High stakes’ stalls in the sports hall

10. 60 minutes per day Keeping Active • Encourage them to keep active on a daily basis • Carry out exercise in manageable chunks e.g. 3 x 20 min sessions throughout the day • Plan to do active things together on a weekend • Go out for a walk together and get some fresh air • Help them plan out their weekly exercise schedule in advance • After exercise your brain functions well, so encourage a revision session afterwards

11. Healthy Eating • Plan your family meals for the week – breakfast, snacks, lunches and evening meals • Carry out a weekly food shop and make sure you write a list • Avoid high sugary and fatty foods or drinks • Aim to eat clean, fresh and healthy foods • Have a couple or ‘treat’ meals / or meals out per week • Use the Mark Lloyd recipes and meal planner as guidance • Encourage them to eat breakfast everyday • Hydration is key to brain functioning so make sure your child carries a bottle of water with them

12. Healthy Eating A BALANCING ACT Keep your sugar levels under control. Eating the right food and drink can energise your system, improve alertness and sustain your child through the long exams UP THE B’S & OMEGA 3’S B vitamins are directly involved in creating energy at a cellular level & will give you an energy boost Green vegetables Asparagus / Spinach Broccoli Yoghurt Chicken / Salmon Whole Grains / Brown rice Almonds / Pecans Eggs MIGHTY MAGNESIUM Magnesium is involved in over 1000 enzymatic reactions in the body. It's vitally important in providing our cells with energy Green vegetables Nuts Pulses Fish Bananas

13. Time Out • Encourage them to build in opportunities to take some time out every week, away from study. For example: • Going out for food • Seeing friends • Having a bath • Listening to music • Reading a book • Doing a hobby • Going shopping • Going to the cinema

14. Sleep Patterns • Young people need between 8 – 9 hours sleep per night • Help your child create a relaxing evening routine • Make sure they don’t eat too late at night • Avoid giving them caffeine or sugary drinks late at night • Make sure they don’t work or revise too late before going to bed • Encourage them to switch off from social media / technology at least an hour before bedtime

15. Sleep Patterns • Blue light regulates the sleep cycle and too much blue light can inhibit sleep • Put gadgets into night shift mode. This reduces blue light glare from screens.

16. Android iPad/iPhone Windows – use night light setting Macbook – use night shift setting

17. Unplugging • Encourage them to unplug from technology everyday • Help them switch off from technology at least 30 mins- 1 hr before going to sleep • Support your child to appreciate the world around them rather than being governed by their phone • Make sure they put their phone away, & on silent, while they are concentrating on tasks / revision / homework • Help them learn to have the control to not be obsessed with their phone • Choose some time each day/week to switch off and unplug from technology with them

18. Qustodio • Designed to limit access to the internet • Daily Time limits • Restricted hours

19. Qustodio • Designed to limit access to the internet • Daily Time limits • Restricted hours

20. Google Family Link • Designed to limit access to the internet • Daily Time limits • Restricted hours • Limits Apps and Websites Download the App from the App store or Google Play store

21. Block Gadgets using the router Open a new web browser on your connected device and type 192.168.1.254 into the address bar. ... Click Advanced Settings. Click BT access control. Enter the admin password– found on back of router Select the device you want to apply access controls to and click Set.

22. Block Gadgets using the router Select Device

23. Block Gadgets using the router http://bt.custhelp.com/app/answers/detail/a_id/11372/~/how-do-i-use-bt-access-controls%3F

24. Block Gadgets using the router Other Routers exist and type into google How to set time limits on devices for Sky Hub/Virgin media router. Most routers can be set to limit time at a particular time of day. Useful websites to help with this include Sky https://www.youtube.com/watch?v=XeXIAovB848&disable_polymer=true Virgin Media https://www.youtube.com/watch?v=3ECJXesQ3K8

25. X Box One Time Limits How to set time limits on the Xbox OneTime limits can only be set through your Microsoft account in your browser. You can make them apply to the console as well as to the PC. Sign in to your Microsoft account. On your family page, scroll to your kid's name and select Screen Time. (If you don’t seeyour kid's name, use "Add a family member" to add their account to your family group or create a new account for them if needed.) To set one limit that applies to both the Xbox and the PC, turn on "Use one screen time schedule." To manage time limits separately, scroll down and turn on screen time for Windows devices or Xbox, whichever you want to set first.  Click "Set a time limit." Then choose a start time and an end time for each day of the week. You can program the Xbox to send a notification to your kids when their screen time is ending. To do this, press the Xbox button on the controller. Select System > Settings  > Preferences > Notifications > Xbox Notifications > System and turn on “ System notifications." Your kid will see the clock count down when time is ending. https://www.commonsensemedia.org/blog/parental-controls-xbox-one

26. Nintendo Switch You can down load an App for your phone that allows you to set time limits and daily allowances for the Nintendo switch. The app is called Nintendo Switch Parental Controls and is available through the play store or the app store for android or IOS. Follow instructions on screen and works well. Nintendo Switch and phone must be together as things need setting up on the phone and the console

27. Playstation This can be done directly on the console and there is a great video showing how this can be done. The web address for some videos are given below: https://www.youtube.com/watch?v=xznyMe2Bk4U https://www.youtube.com/watch?v=Pgl9t_gH

28. Talk to Us • Ask your son/daughters’ teachers for specific advice and guidance. Emails are found on the school website • Contact your son/daughters’ tutors if you have any concerns

29. Positively Mad • 9th October • 2 hour workshop for students looking at study skills and revision strategies