如何平衡溫習與課外活動

How to Balance Studying and Extracurricular Activities

中學文憑試（DSE）是香港學生人生中重要的里程碑，溫習固然重要，但課外活動同樣不可忽視。如何在兩者之間取得平衡，既能提升學業成績，又能發展個人興趣和能力？以下提供一些實用建議，助你在備戰DSE的同時，活出精彩青春。

The Hong Kong Diploma of Secondary Education (DSE) is a major milestone in every student’s life. While studying is crucial, extracurricular activities are equally important. How can you strike a balance between the two, so you can improve your academic results and develop your personal interests and abilities? Here are some practical tips to help you prepare for the DSE while enjoying a vibrant and fulfilling school life.

1. 制定合理時間表

Create a Realistic Timetable

• 分配時間：將每天的時間分為溫習、課外活動及休息三部分。建議用番茄鐘法（每25分鐘專注溫習，休息5分鐘），提升專注力。

• 優先排序：根據學科難度、考試時間表及個人弱項，調整溫習重點。同時，預留固定時間參與課外活動，避免臨時取消。

• 靈活調整：遇上考試或比賽高峰期，可短暫調整時間分配，事後再補回課外活動或休息時間。

• Time Allocation: Divide your daily schedule into study, extracurricular activities, and rest. Try using the Pomodoro Technique (25 minutes of focused study followed by a 5-minute break) to boost concentration.

• Prioritize Tasks: Adjust your study focus based on subject difficulty, exam schedule, and your own weaknesses. Reserve fixed time slots for extracurricular activities to avoid last-minute cancellations.

• Be Flexible: During exam or competition peak periods, temporarily adjust your time allocation, and make up for extracurricular or rest time afterwards.

2. 善用課外活動提升學習效率

Use Extracurricular Activities to Enhance Learning

• 釋放壓力：運動、音樂、義工等活動有助減壓，改善情緒，令你更易集中精神溫習。

• 發展軟技能：課外活動能提升領導力、團隊合作、時間管理等軟技能，這些能力對未來升學及就業同樣重要。

• 激發學習動力：參與興趣小組或比賽，能帶來成就感，間接提升自信心和學習動力。

• Relieve Stress: Activities like sports, music, and volunteering help reduce stress and improve your mood, making it easier to concentrate on your studies.

• Develop Soft Skills: Extracurricular activities build leadership, teamwork, and time management skills—abilities that are valuable for future studies and careers.

• Boost Motivation: Participating in interest groups or competitions brings a sense of achievement, which can indirectly increase your confidence and motivation to learn.

3. 學會說「不」與尋求支援

 Learn to Say “No” and Seek Support

• 適當取捨：若課外活動過多，影響到學業，可考慮暫停部分活動，待考試後再參加。

• 與家人溝通：讓家人了解你的時間安排和壓力，獲得他們的理解和支持。

• 與老師或同學協調：如遇到溫習與活動衝突，可主動與老師或活動負責人協商，尋求彈性安排。

• Make Smart Choices: If you’re involved in too many activities and your studies are affected, consider pausing some activities and resuming them after exams.

• Communicate with Family: Let your family know your schedule and stress levels, so you can gain their understanding and support.

• Coordinate with Teachers or Classmates: If you encounter conflicts between study and activities, proactively discuss with teachers or activity coordinators to seek flexible arrangements.

4. 保持身心健康

Maintain Physical and Mental Health

• 充足睡眠：每天最少睡7小時，避免熬夜溫習，保持頭腦清醒。

• 均衡飲食：多吃蔬果、蛋白質，少食高糖高脂食品，維持體力與專注力。

• 定期運動：每星期至少做三次中等強度運動，如慢跑、游泳或球類活動，有助紓緩壓力。

• Get Enough Sleep: Aim for at least 7 hours of sleep per night. Avoid staying up late to study, so you can stay alert.

• Eat a Balanced Diet: Eat more fruits, vegetables, and protein, and less sugary or fatty foods to maintain your energy and focus.

• Exercise Regularly: Do moderate exercise at least three times a week, such as jogging, swimming, or ball games, to help relieve stress.

5. 實用工具與資源

Useful Tools and Resources

結語

Conclusion

平衡溫習與課外活動並非易事，但只要有計劃、有彈性地安排時間，既可提升學業成績，又能全方位發展個人潛能。記住：適當休息和多元發展，才是長遠成功的關鍵。祝各位DSE考生學業進步，身心健康！

Balancing study and extracurricular activities is not easy, but with planning and flexible time management, you can improve your academic results and develop your full potential. Remember: proper rest and all-round development are the keys to long-term success. Wishing all DSE candidates academic progress and good health!

香港青年協會DSE考生壓力調查
香港教育局：全人發展與課外活動的重要性

Hong Kong Federation of Youth Groups: DSE Student Stress Survey

Education Bureau of Hong Kong: The Importance of Whole-Person Development and Extracurricular Activities