10 Tips To Improve Your Exam Performance & Reduce Your Anxiety
1. Get organized 🗓
One of the best ways to prepare for an exam is to create a study schedule.
Create a timeline for yourself to stay focused. Having a study plan and sticking to it will help you make sure that you are covering all of the material and allow you to space out your studying so you don’t feel overwhelmed.
Identify the topics or concepts that give you trouble. Once you know what areas you need to focus on, you can create a study plan that specifically targets those areas. You can also find resources to help you better understand difficult concepts.
A few days before the exam, review key concepts and material that will be covered. This will help refresh your memory and give you a better sense of what to expect come exam day.
❌ DON'T: Cramming the night before an exam is not an effective way to study(1) however, a recent study(2) found 99% of students have done it. You will be more likely to forget information if you try to learn it all at once.
Instead, study gradually over time so that the material sticks in your memory.
Cornell University has a downloadable Five-Day Study Plan(3) you can use to get started.
2. Take practice tests 📘
One of the best ways to prepare for an exam is to take practice tests. This will not only help you get familiar with the format of the exam, but it can also help you identify any weak areas that need more attention.
There are a number of ways to find practice tests. Find free practice tests online, or ask your teacher if they have any old tests you can use. Test-Guide.com(4) offers a variety of free online practice tests(5).
Once you've taken a practice test, go through it and identify any questions you missed or had difficulty with.
Then revise your study plan to focus on those areas before the exam.
3. 💻 Eliminate distractions📱
When you're studying for an exam, it's important to create a distraction-free environment.
Turn off your phone or turn on "Do Not Disturb" so it doesn't tempt you to take a break from studying.
Silence notifications on your computer and keep open Internet tabs to a minimum.
Find the best environment for efficient studying. If you need complete silence to focus, consider studying at the library or another quiet place. Let your family and friends know that you're unavailable during this time so they won't interrupt you. If music helps you study, choose calm, instrumental tunes instead of lyrics that might distract you. If you like to eat or drink while you study, keep nutritious snacks and beverages on hand so you don't have to stop studying to run to get them.
4. Study in short bursts ⏰
Studying for long periods of time can be counterproductive.
Instead, try studying in shorter bursts with frequent breaks in between. This will help you retain information better and prevent burnout.
It’s important to take breaks while studying so that you don’t get overwhelmed or burned out. Take a few minutes to yourself every hour or so to help stay refreshed and focused. Utilize resources like the Pomodoro Technique(6) to help you study in short bursts. Set a timer for 25 minutes and work on focused attention until the timer goes off, then take a five-minute break before getting back to work.
5. Get plenty of rest 💤
When it comes to exam prep, sleep is just as important as studying.
Be sure to get enough rest so that your brain is functioning at its best. Avoid pulling all-nighters and go to bed at a reasonable hour in the days leading up to the exam. Aim for seven to eight hours of sleep each night in the weeks leading up to your exam.
Consider going to bed and waking up at the same time each day to help regulate your body's natural sleep rhythm.
Create a relaxing bedtime routine to help you wind down before sleep. Avoid caffeine and screens in the hours leading up to bedtime so you can fall asleep more easily.
The Sleep Foundation recently shared "Why Sleep Can Help You Ace Your Final Exams"(7) - a study guide to help you get better sleep!
6. 🍌Eat healthy foods and get exercise 🚴♀️
What you eat can affect your energy levels and cognitive function, so it’s important to fuel your body with healthy foods in the days before an exam.
Focus on eating plenty of fruits, vegetables, and whole grains.
❌ DON'T: Avoid sugary and processed foods that can leave you feeling sluggish.
You can find a list of healthy options in the Top 9 Brain Foods for Studying and Exams(8) by Healthline.
Moderate exercise has also been shown to improve memory and brain function, so it’s a good idea to exercise in the days before your exam. Taking a brisk walk or going for a light jog can help clear your head and reduce stress. Yoga and meditation can also be helpful in calming your mind and preparing for exam success.
7. Create a positive study environment⚡️
Your study environment can have a big impact on your exam performance.
Make sure you have a comfortable place to study where you won’t be interrupted or distracted. Choose whatever setting makes you feel most comfortable and allows you to focus - if you prefer a traditional setting, sit at a desk and a chair, if you prefer to study in more relaxed surroundings you can study on a couch or futon.
Make sure you have all the supplies you need, including a laptop, computer, notepad, pens, and any textbooks or other materials. Don't forget chargers, cords, earplugs, or AirPods if you are studying in a public place.
Consider using aromatherapy to create a calm atmosphere. Rosemary, Peppermint, Eucalyptus, Lemon, and Yling Ylang all improve memory and concentration according to 5 Essential Oils Perfect for Studying(9).
Be mindful of the lighting in your environment. If you focus better in brightly lit spaces, open the curtains or sit near a lamp. If you prefer dimmer light, turn off overhead lights and use lamps instead.
The key is to be intentional when you set up your study environment to increase the likelihood of success.
8. Work on relaxation techniques 🧘
Learning some relaxation techniques can be helpful in reducing stress and anxiety on exam day.
Deep breathing exercises, progressive muscle relaxation, and visualization are all great options. Bright Outlook Global focused on 7 Breathing Exercises to Manage Test Anxiety(10) in a 2018 blog post. See if you can find one that works for you.
9. Stay positive and believe in yourself🥇
Give yourself a pep talk. Engaging in positive self-talk is a great way to boost your confidence and reduce anxiety on exam day. Remind yourself that you’ve studied hard and that you’re prepared for the exam.
Repeat positive affirmations to yourself such as “I can do this” or “I am capable and smart.” Avoid any negative self-talk, such as “I’m going to fail” or “I’m not good enough.” These thoughts will only make you feel worse and increase anxiety.
You can also try visualization exercises to calm your nerves and increase your confidence. Picture yourself doing well on the exam, and visualize the exam going smoothly from start to finish. Picturing yourself confidently and calmly completing the exam can help you stay calm and focused.
10. Manage your stress 😌
Feeling stressed about an upcoming exam is normal. However, it’s important to manage your stress in a healthy way.
✅ DO: Focus on the big picture and keep things in perspective - remember that an exam is just one test and it doesn’t define you as a person.
✅ DO: Talk to someone about how you are feeling – a friend, family member, therapist, or anyone who will lend a listening ear. You are not alone, so if you are feeling overwhelmed share that with someone so they can help you.
✅ DO: Find healthy ways to cope with stress such as exercise, journaling, or deep breathing exercises. Avoid unhealthy coping mechanisms such as drinking alcohol or using drugs.
If negative self-talk creeps into your mind DURING an exam, STOP yourself and think about past successes. If the anxious feeling persists, try the following Anxiety Control Procedure(11):
Close your eyes.
Breathe in slowly - count to seven, and Exhale count to seven.
Repeat until you feel your body begin to relax - usually 2 to 4 sequences.
Open your eyes and give yourself a positive, very specific self-talk (i.e., "You're sure to do well. You studied hard. You’re doing the best you can.")
This should only take about a minute and it's well worth the time.
Conclusion
After reading this blog post, you should have a better understanding of how to manage the stress around exam time, improve your performance and reduce your anxiety. Remember that an exam is just one test and it doesn’t define you as a person. If you are feeling overwhelmed, talk to someone so they can help you. Find healthy coping mechanisms to deal with stress and use positive self-talk to control anxiety during an exam. With proper preparation and a positive attitude, you can ace any exam!
Do you have any exam tips or tricks that help you perform your best?
Share them in the comments below!
Sources:
Stafford, Tom. “Https://Www.bbc.com/Future/Article/20140917-the-Worst-Way-to-Learn.” Memory: Why Cramming for Tests Often Fails, 18 Nov. 2014, https://www.bbc.com/future/article/20140917-the-worst-way-to-learn. Accessed 20 Apr. 2022.
Loomis, David. Cramming for Exams? Join the Crowd, 4 June 2014, https://thehawkeyeonlinenews.wordpress.com/2014/06/04/cramming-for-exams-join-the-crowd/. Accessed 20 Apr. 2022.
“The Learning Strategies Center.” Learning Strategies Center, https://lsc.cornell.edu/how-to-study/studying-for-and-taking-exams/the-five-day-study-plan/. Accessed 20 Apr. 2022.
“Free Test Prep and Practice Tests.” Test Guide, https://www.test-guide.com/.
“Free Test Prep and Practice Tests.” FREE PRACTICE TESTS AND PREP COURSE REVIEWS, https://www.test-guide.com/.
Pomodoro Technique. https://en.wikipedia.org/wiki/Pomodoro_Technique. Accessed 20 Apr. 2022.
Ryan, Tom. “Why Sleep Can Help You Ace Your Final Exams.” Sleep Foundation, 20 Apr. 2022, https://www.sleepfoundation.org/school-and-sleep/final-exams-and-sleep#:~:text=Good%20sleep%20can%20pay%20off,the%20night%20before%20your%20exam.
Kubala, Jillian. The Top 9 Brain Foods for Studying and Exams, 12 Oct. 2020, https://www.healthline.com/nutrition/brain-food-for-studying#1.-Berries. Accessed 20 Apr. 2022.
5 Perfect Essential Oils for Studying, 22 Aug. 2018, https://corked.com/blogs/news/5-perfect-essential-oils-for-studying. Accessed 20 Apr. 2022.
Bertholdt, Lisa. 7 Breathing Exercises to Manage Test Anxiety, 13 Dec. 2018, https://brightoutlook.global/2018/12/13/7-breathing-exercises-to-manage-test-anxiety/. Accessed 20 Apr. 2022.
Downs, Cecelia. “Brown University.” Managing Test Anxiety | Counseling and Psychological Services (CAPS), https://www.brown.edu/campus-life/support/counseling-and-psychological-services/managing-test-anxiety.
