A little nervousness before an exam is normal and can even help you stay alert. The aim is not to feel nothing, but to feel steady enough to think clearly. These habits can help in the weeks before and on the day itself.
While you study
- Work in focused blocks. Try 25 minutes of study and a 5-minute break. The focus timer can keep time for you.
- Move in your breaks. Stand up, stretch, walk around the room or step outside.
- Put your phone in another room while you study, and check it in your breaks.
- Protect your sleep. Sleep helps memory. A regular bedtime usually beats a late night of cramming.
The night before
- Pack what you need, then stop studying at a set time.
- Try a short body scan or some bedtime stretches.
On the day
- Eat something and drink water if you can.
- Before you start, take three slow breaths with longer out-breaths.
- Read the instructions, then begin with a question you feel confident about.
- If your mind goes blank, put your pen down, feel your feet on the floor and take two slow breaths before you continue.
Be kind to yourself
Talk to yourself as you would to a friend: “I’ve prepared as well as I could. I’ll do my best.” If worry about exams is affecting your sleep, eating or mood for a long time, talk to someone you trust, such as a parent, teacher, school counsellor or doctor.
A study-day plan
| Time | What to do |
|---|---|
| Start | Write today’s three study goals; one minute of even breathing |
| Every 25 minutes | A 5-minute break: move, drink water, look outside |
| Lunch | A proper meal away from your desk and a short walk |
| Afternoon slump | A brisk walk or a few stretches |
| Evening | Stop at a set time; wind down with a body scan or stretches |
Key points
- Focused blocks with real breaks.
- Protect sleep, especially before an exam.
- Three slow breaths when your mind goes blank.
General wellbeing information, not medical or psychological advice. If difficult thoughts or feelings are affecting your daily life, please talk to a doctor or a qualified mental health professional.
