Remember JHU SNACKS for your well-being during Spring 2026 finals

As finals season approaches, the pressure can feel overwhelming. But thriving, not just surviving, is within your reach. JHU SNACKS is here to remind you that success isn’t just about hitting the books. It’s about nourishing body, mind, and spirit. When we say SNACKS, we’re not just talking about the food you munch on during a study session; it’s an acronym for well-being to highlight the importance of:

• Sleep;
• Nutrition;
• Activity;
• Connectivity;
• Knowledge; and
• Self-care.

By focusing on SNACKS, you can power through study sessions, boost your focus, and protect your well-being. Think of SNACKS as your toolkit for staying energized, resilient, and ready to tackle finals with confidence and calm.

Keep reading for highlights of information, strategies, and resources related to JHU SNACKS, and keep an eye out for our team on campus. We’ll be distributing JHU SNACKS packs, stuffed with items that promote better well-being habits; visit the Office of Health Promotion & Well-Being’s events page on CampusGroups to see when we’ll be near you.

The packs also include information about free JHU resources and services to support your well-being and to encourage self-care as you prepare for finals.

Sleep

Never underestimate the power of a good night’s sleep, especially during finals. Sleep boosts brain function, enhances memory recall, and keeps you mentally sharp, which are all crucial for performing well on exams. Here are some tips:

• Aim for about seven to nine hours of sleep each night.
• Before falling asleep, visualize positive outcomes and experiences you wish to attract into your life. This can cultivate a sense of optimism and a sense of abundance. Allow yourself to drift off with a sense of fulfillment and contentment, knowing you are actively caring for yourself and your growth, bringing in a sense of satisfaction.
• Try to maintain a regular sleep schedule, even during study breaks.
• Limit caffeine at least six hours prior to bedtime.
• Avoid screens for at least an hour (or as close to an hour as possible) before bedtime to ensure quality rest. You may use this time for self-care or reflection on the day.
• Select nutrient-dense snacks (vegetables, crackers, fruit, bagels, oatmeal) rather than energy-dense snacks (candy, soda) within a couple of hours of bedtime.
• Avoid drinking large amounts of water before bed. Instead, drink it throughout the day.
• Keep your room cool. The recommended temperature is between 60 and 67 degrees Fahrenheit.
• Play some ambient noise; the Calm app has plenty of options.
• Stretch your muscles to release as much tension as possible.
• Do deep breathing exercises for at least two minutes to regulates the nervous system helps you calm yourself before going to sleep.

Resources

• Yawns Hopkins. Request a sleep kit through our website for pick up at Homewood or East Baltimore. Alternative pick-up or drop-off of sleep kits may be arranged to schools not located on these campuses.
• Well-Being Consultations and Coaching. Meet with a Health Educator/Coach to improve well-being (including sleep) through goal setting and behavior change.
  • Megan Tassinari (Homewood)
  • Carol Spencer (East Baltimore)
  • Caress Roach (all campuses)
• Primary Care. Comprehensive primary care services, including the evaluation and treatment of most acute and/or chronic medical conditions affecting adults.
• Mental Health Services. A variety of services to support students’ mental health and emotional well-being.
• The Calm app. Reduce stress, sleep better, and feel happier.
• Student Well-Being Blog. A comprehensive archive of blog posts written by students, faculty, and staff covering a variety of health and well-being topics can be found on the Student Health and Well-Being website. You can view all the posts related to sleep on this page.

Nutrition

Spring marks the end of academic terms and the beginning of finals season, making it especially important to fuel your body with foods that sustain energy, support immunity (especially with seasonal allergies), and boost your concentration to get the best grades possible.

• Hydration is key. Keep water nearby and sip throughout the day, or try herbal teas or warm lemon water. Aim for 2.5–3.5 liters daily.
• Morning: Start with a breakfast that fuels your brain, like warm oatmeal with fruits and nuts, eggs with whole-grain toast and avocado, or Greek yogurt with berries. Add a cup of green tea or coffee for a gentle boost.
  • Mid-morning: Grab a small snack to keep your energy steady. Nuts, roasted chickpeas, or a spinach-banana smoothie can prevent the mid-day slump.
  • Lunch: Focus on balance. Combine lean protein, whole grains, and colorful vegetables. Think quinoa bowls with grilled chicken or tofu or a hearty lentil soup with salad.
  • Afternoon: Recharge with a quick snack like a granola bar, fruit with nut butter, or low-sugar hot cocoa with a few nuts.
  • Dinner: Keep it light and nourishing. Try grilled salmon, chickpea salad with roasted veggies, or a tofu stir-fry with brown rice. A soothing herbal tea like ginger or chamomile can aid digestion and relaxation.
  • Before bed: A small calming snack, like warm milk with turmeric, a banana, or a few walnuts, one hour before bed and at least two hours after dinner can help proper time gap for the gastric emptying and promote sleep.
• Include immune allies like vitamin D, vitamin C, zinc, and magnesium. Citrus fruits, mushrooms, eggs, pumpkin seeds, and leafy greens are great choices.
• Keep meals balanced with protein, whole grains, and plenty of fruits and vegetables.
• Set a three- to four-hour timer to remind yourself to eat if you are busy.
• Meal prep in advance. Semi-cooked and ready-to-eat options can save time and prevent skipped meals.
• Make your plate colorful and varied to ensure a range of nutrients.

Resources

• Hopkins Food Pantry, Homewood. Inside the LaB at 3003 N. Charles Street, Baltimore, MD 21218. Hours are Monday from 9:00 a.m. to 3:00 p.m. and Tuesday from 3:00 p.m. to 8:00 p.m. New items are available on the second and fourth Mondays of the month. For questions and concerns, email [email protected]. JHU affiliates must complete an application before visiting the pantry.
• Hopkins Food Pantry, East Baltimore. 9th floor, Bloomberg School of Public Health, 615 N. Wolfe Street, Baltimore, MD 21205. All JH staff, students, and faculty can access the pantry upon submission of a brief form upon arrival. Shopper anonymity is respected. Volunteers pack shoppers’ orders. Shoppers are encouraged to bring a reusable bag to carry their nonperishable food and household items. The pantry is open on Wednesdays from 2:00 p.m. to 6:00 p.m. For hours of operation, questions, or to volunteer, email [email protected]. Register ahead of time on Hopkins Groups: Food Security Coalition and follow this group on Instagram at @jhu.foodsecuritycoalition.
• Student Well-Being Blog. This blog has posts on food and nutrition; two of our favorites are Nutrition is Bey: Beyoncé songs as nutrition basics  and Meatless Madness 2026.

Activity

Physical activity can boost your mood, decrease stress, and sharpen your focus. It can also help you retain information, which is critical at the end of an academic term. Here are some tips:

• According to the American College of Sports Medicine, the average adult should aim for 150 minutes of moderate aerobic activity per week. This can be 50 minutes three times per week, 30 minutes five times per week, or any combination that fits your schedule.
• Schedule short exercise breaks, even if it is just a quick walk or a few stretches. Remember, a little goes a long way. Even 20 minutes can make a difference. Activity does not have to be formal exercise. It can be any activity you enjoy that elevates your rate. (For specifics about heart rate, check out the American Heart Association’s Target Heart Rates Chart.). Some informal exercise activities include Hot Girl Walks, laundry dance party, hiking, and swimming.
• Try yoga or meditation to clear your mind and relieve stress.
• Set a reminder to stand up and stretch every 20–30 minutes to prevent stiffness, especially during long study hours. Gentle movement like walking around your room, doing a few squats, or stretching your back can reset your focus and improve your posture. Try simple neck stretches and shoulder rolls to counteract the strain from sitting and looking at screens for extended periods.
• Give your eyes a break by practicing the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds. You can also try quick eye exercises like moving your eyeballs left and right or slowly rotating them in circles to reduce eye fatigue.

Resources

• Ralph S. O’Connor Center for Recreation and Well-Being. This facility has fitness programs, intramurals, club sports, lawn games, and outdoor activities.
• Denton S. Cooley Center. This facility has classes, intramural leagues, virtual offerings, and personal training.
• Some registered student organizations  focus on movement: running, dancing, gardening/community beautification, and much more.

Connectivity

Staying connected with friends and family provides emotional support, provides community, and reduces feelings of isolation during this stressful time. Here are some tips:

• Schedule study sessions with classmates to combine productivity with social time.
• Don’t hesitate to reach out if you’re feeling overwhelmed. Sometimes just talking about it can help.
• Engage in campus events or study groups to feel a part of the community.
• Get a minimum of one to two hours of social interaction per day. This can be in the form of study groups, FaceTime, or lab groups.
• Schedule check-ins with loved ones weekly or bi-weekly to be sure you make time for your support system.
• Try new activities where you may meet people you have never met.

Resources

• Ralph S. O’Connor Center for Recreation and Well-Being.  Intramural sports, club sports, and group fitness classes are a great way to make friends and get involved in campus life outside of academics.
• A Place to Talk. A supportive peer led group of students for the undergraduate community.
• Hopkins Groups. Find events and groups.
• This Week in Well-Being. Our department’s weekly newsletter includes an events round-up. You can also check out the events page of this site and of the Hub.
• Hopkins Athletics. Catch a game with the Blue Jays. If your friends can’t make it and you don’t want to sit by yourself, sit with The Flock.
• Volunteering. The Center for Social Concern (CSC) and Leadership Engagement and Experiential Development (LEED) coordinate tons of events on the Homewood campus. SOURCE has community engagement opportunities for the East Baltimore schools.

Knowledge

Effective studying strategies are more productive than cramming and help you retain information long-term. This includes intentional habits to support brain health. Here are some tips:

• Explore short videos, podcasts, or infographics to reinforce concepts in a more engaging way.
• Keep a small notebook or digital note open to jot down key points, formulas, or summaries as you study.
• Review your material for five to 10 minutes at the end of each day to help your brain retain information more effectively.
• Set one small academic goal per study session, like finishing one reading or mastering a single concept, to boost motivation and clarity.
• Break study material into manageable chunks and use tools like flashcards or summaries.
• Teach concepts to someone else; not only will you help a fellow student, but it will also reinforce what you have learned.
• Prioritize your study sessions by giving more time to what you know least well.
• Break up your studying session with a break roughly every 50-60 minutes. Breaks can include activities like chair yoga, meditation, sitting in the grass outside, or playing with a pet. Alternately, try the Pomodoro Technique which uses shorter work intervals (25 minutes).
• Use your planner or calendar to make sure you are staying on schedule and have time for the rest of your work.
• Avoid studying at night. You don’t retain as much information, and it can substantially disrupt your sleep.

Resources

• Student Disability Services. This office is committed to fostering an accessible and inclusive culture for students with disabilities.
• Health Promotion and Well-Being. This office provides health promotion and education through events, consultations, and peer educators.
• PILOT. This program helps Homewood undergrads make a smooth transition to college life academically and socially. It also demonstrates how collaborative learning uses contributions from individuals to benefit a group.
• Student Outreach and Support (SOS). This office supports undergraduate students while they navigate the Homewood campus and JHU experience. For graduate students and trainees, (BSPH, SOM, SON, CBS, SAIS, and SOE) knowledge resources and support vary by school but are available through Advising, Student Affairs/ Student Services, and SEAM offices.

Self-Care

Intentional practices that increase your well-being, like taking time to relax and engage in healthy practices that bring you joy, is crucial for mental health and can improve your academic performance by preventing burnout. Here are some tips:

• Schedule time to do things you love, whether it’s reading a non-academic book, listening to music, watching a show, or getting together with friends.
• Practice mindful breathing for one to two minutes whenever you feel overwhelmed. It helps restore calm, improves focus, and helps to center yourself.
• Remember, it’s okay to stop and rest. Saying no is a form of self-care. Set boundaries and protect your well-being.
• Find a hobby or two that you can use to give your brain a break or decompress from a stressful day.
• Take a few minutes before bed to massage your fingertips and temples with moisturizer or oil to relax your muscles and calm your mind.
• Treat yourself with kindness. Celebrate small accomplishments, even if they feel minor during exam season.
• Keep a small self-care box with items like lip balm, herbal tea, a stress ball, or a comforting note to help you decompress after a long day.
• Create a ‘’dopamine menu,” a personalized list of activities designed to increase dopamine, a “feel good” neurotransmitter, to boost mood and motivation.
• Be consistent with your self-care. Use it as a preventative measure rather than as damage control.
• Create a self-care toolbox. This can be virtual (a list) or physical items to have a variety of self-care activities to choose from when you need to take care.
• Reach out to the resources below before, during, and after need.

Resources

• Health Promotion and Well-Being. This office provides health promotion and education through events, consultations, and peer educators.
• Primary Care. Comprehensive primary care services, including the evaluation and treatment of most acute and/or chronic medical conditions affecting adults.
• Mental Health Services. A variety of services to JHU students to support their mental health and emotional well-being.
• Student Disability Services. This office is committed to fostering an accessible and inclusive culture for students with disabilities.
• Confidential Resources. The members of this community of confidential staff are trained in trauma-informed, culturally responsive practices and do not have the same reporting and duties as other staff and faculty members on campus. Connecting with any of the confidential resources listed here does NOT constitute making an official report of sexual misconduct to the University.
• Student Outreach and Support (SOS). This office supports Homewood undergraduate students.

We at Health Promotion & Well-Being are here to remind students that you can’t pour from an empty cup. There are so many resources to support your overall well-being as a student, but most importantly, as a human at JHU. Remembering these tips and resources are essential to maintaining your well-being while achieving your goals. JHU SNACKS highlights these supports and can make a significant difference in your well-being at the end of term. Take care of yourselves, and good luck!