7 Tips To Improve Performance Around Testing Time

Students and teachers know that facing midterms, finals or “regular” tests can be extremely stressful. Fortunately, there are some simple yet effective strategies that can help prepare you mentally and physically for test-taking.

The key to successfully navigating tests is to find ways to take some of the stress out of the process. The following tips are designed to help students do just that.

• Get plenty of rest. Many students assume that the only way to ace their exams is to pull a series of all-nighters, or at least stay up studying into the wee hours of the morning. In reality, it’s far better to get a full night’s sleep before each exam. A well-rested body and mind will perform better. In contrast, when you’re not sufficiently rested, memory and reasoning ability will suffer — the skills on which you depend when taking exams. Try to get at least eight hours of sleep before a test.

• Don’t let your fitness routine lag. It’s easy to use exam time as an excuse not to exercise, reasoning that you don’t have time to go to the gym because you need to study. The truth is, staying fit can help improve one’s memory, energy levels, and stamina — in addition to being a proven stress-buster. While finals week is probably not a good time for marathon training, aim to get at least 20 minutes of cardio most days of the week for optimal test results.

• Stay hydrated. There is plenty of evidence that being even mildly dehydrated can sap your energy levels — causing possible tiredness, hunger, and irritability. That’s not a good combination when facing exams. Drink plenty of water during exam prep and take a water bottle with you on test day.

• Fuel your body and your brain. For many students, “exam prep” is synonymous with pizza, soda, candy, chips, and other “junk” foods. While everything is generally OK in moderation, think about how what you are consuming is fueling your body and mind. While those common options are easy and taste great, they can leave you feeling sluggish. Try to eat a balanced diet rich in the vitamins and minerals your body needs. Good (and simple) options include fruit, yogurt, almonds, and vegetables.

• Meditate. Taking just a few minutes while studying to simply breathe and center yourself can have an amazing effect on stress levels. As a bonus, it may also help you retain the information you’ve just read, so you can recall it more easily during the test. Close your eyes and inhale deeply through your nose, holding your breath for several seconds before exhaling.

• Break up study sessions. Sometimes, students think they need to study for hours on end without taking breaks. The truth is that doing anything for hours on end generally leads to a decrease in performance. The brain and body need breaks during study sessions. You’ll likely find you are better able to retain information after returning from a few minutes away. If you’re facing a multi-hour study session, get up every hour or so and take a short break to stretch your muscles, hydrate or eat a nourishing snack.

• Congratulate yourself. Finally, give yourself credit for a job well done. Studying and test-taking are hard work. Reward yourself after your tests are complete. This can take almost any form, as long as it’s meaningful for you.

No matter how well you know the subject matter, tests will likely always cause some degree of anxiety. By following these tips, you can keep your body and mind in top form, reduce stress, and improve your chances of passing with flying colors.

Be sure to review the accompanying slideshow for a convenient reminder of best practices to implement for effective studying. It also serves as a handy resource for teachers to review with students before exam time.

Guest post Author bio: Dr. Kenya Grooms is a clinical psychologist and Dean of Student Affairs at MacCormac College, the oldest two-year, private, nonprofit institution in Illinois. MacCormac offers educational programs for court reporting, criminal justice, business administration and more. Dr. Grooms has written and presented about family life, international partnerships, personal resilience, support services for non-traditional students and many other topics in psychology.

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