7 effective ways to stay calm and focused during the ACT

The ACT is a high-stakes test, and it’s normal to feel nervous.

However, test anxiety can interfere with your performance if not properly managed.

The good news is that there are effective strategies to help you stay calm and focused during the exam.

This guide walks you through actionable tips, real-world examples, and tools to manage stress and perform at your best on test day.

1. Start with calming breaths

One of the easiest and most effective ways to calm yourself is through controlled breathing. When you feel your heart racing, follow this simple routine:

• Step 1: Inhale deeply through your nose for 4 seconds.
• Step 2: Hold your breath for 4 seconds.
• Step 3: Exhale slowly through your mouth for 6 seconds.

Pro tip: Practice this technique daily before test day. By test time, it will feel natural and instantly calming.

Why it works: Deep breathing activates your parasympathetic nervous system, reducing anxiety and lowering your heart rate.

2. Make the most of breaks

The ACT has scheduled breaks, which are critical opportunities to recharge. Use them wisely to reset both mentally and physically:

• Stretch: Stand up, move your arms, and roll your shoulders to release tension.
• Rehydrate: Drink some water to maintain hydration and mental clarity.
• Refuel: Bring a small snack, such as a granola bar or an apple, to keep your energy levels stable. Avoid sugary snacks that can cause a crash later.

Table: Example break activities

Activity	Duration	Benefit
Stretching exercises	2 minutes	Reduces tension in muscles
Deep breathing	1 minute	Lowers stress and refocuses mind
Hydration/snacking	2–3 minutes	Restores energy and mental clarity

3. Focus on one question at a time

Feeling overwhelmed during the ACT is common, but a powerful way to manage this is by focusing on just one question at a time. Breaking the test into smaller, manageable tasks can help reduce anxiety, improve concentration, and boost your accuracy.

Strategies to focus on one question:

• Narrow your focus:
  When working on a question, give it your full attention. Avoid thinking about how many questions are left, the next section, or even how well you’re doing overall.
• Use the “skip and return” method:
  If you encounter a difficult question, don’t let it consume your time and energy. Mark it and move on to easier questions. This keeps your momentum and helps you earn points where you’re more confident.

Example: If stuck on a tough math word problem, mark it, continue solving other problems, and come back with fresh perspective when time allows.

• Maintain a steady pace:
  Rushing through questions can lead to careless mistakes, while spending too much time on one question might leave others unanswered. Divide your time evenly across the section to stay on track.

4. Use positive self-talk to stay motivated

Your inner dialogue can make or break your mindset during the test. Replace self-doubt with positive affirmations to maintain confidence:

Examples of positive affirmations:

• “I’ve prepared for this and will do my best.”
• “I can handle this one step at a time.”
• “Skipping a tough question is part of my strategy—it’s not failure.”

Tip: Write down your affirmations during your preparation phase and repeat them aloud daily. This reinforces them as natural responses under pressure.

5. Manage time effectively during the test

Time pressure is a common source of anxiety on the ACT. Staying mindful of time while pacing yourself can help you stay calm:

• Divide your time: Allocate time for each question based on the section’s total time and number of questions.
• Monitor the clock: Check the clock periodically, but don’t obsess. Use it as a guide to keep a steady pace.
• Leave time for review: Aim to finish each section a few minutes early to double-check flagged answers.

Table: Time allocation by section

ACT section	Time allotted	Number of questions	Time per question
English	45 minutes	75 questions	~36 seconds
Math	60 minutes	60 questions	1 minute
Reading	35 minutes	40 questions	~52 seconds
Science	35 minutes	40 questions	~52 seconds

6. Refocus when your mind wanders

Distractions or wandering thoughts can arise during a long test. To quickly regain focus:

Strategies to refocus during the test:

Pause briefly to reset: If you catch your mind wandering, stop working momentarily. Put your pencil down, close your eyes, and take a deep breath. This short pause helps clear mental clutter and restores concentration.

Use subtle physical movements:

• Minor physical adjustments can help release tension and re-center your focus:
• Roll your wrists or stretch your fingers under the desk.
• Shift your posture slightly to prevent stiffness or discomfort.

Example: If your shoulders feel tight, roll them gently while seated to relieve tension and re-energize yourself.

7. Visualize success between sections

Visualization is a powerful tool to build confidence and reduce stress. During breaks or before starting a new section, imagine:

• Yourself calmly and confidently answering questions.
• Completing the test feeling accomplished and proud.
• Enjoying the rest of your day knowing you gave it your all.

Scenario: Before the reading section, close your eyes for a moment and picture yourself smoothly understanding each passage and finding the correct answers.

What you should prepare the day before the test

Use the table below to organize your preparation and ensure you’re fully ready for test day:

Category	What to do	Why it’s important
Essentials to pack	– ACT admission ticket (printed) – Photo ID – Calculator with extra batteries – Pencils (No. 2, sharpened) – Snacks and water	Ensures you have everything needed for the test and avoid last-minute panic.
Clothing	– Wear comfortable layers (e.g., sweater or light jacket) – Avoid tight or distracting outfits	Keeps you comfortable in variable room temperatures and during long test hours.
Test center details	– Confirm the address and route – Plan to arrive 30 minutes early – Set an alarm	Prevents being late or stressed about logistics on test morning.
Light review	– Revisit math formulas (e.g., area, perimeter) – Review key grammar rules – Practice timing strategies	Refreshes your memory without overwhelming you the night before.
Relaxation	– Get 7–8 hours of sleep – Avoid caffeine or heavy meals – Try calming activities (e.g., stretching, meditation)	A well-rested and calm mind is essential for focus and problem-solving.
Positive mindset	– Write affirmations like “I’ve prepared for this” – Visualize a successful test day	Builds confidence and reduces pre-test anxiety.

By following this checklist, you’ll enter test day feeling organized, prepared, and ready to give your best effort.

Conclusion

Staying calm during the ACT is as much about preparation as it is about managing your emotions on test day. Here’s a quick summary to help you succeed:

• Start each section with calming breaths to reduce initial stress.
• Use breaks for physical and mental resets to stay refreshed.
• Focus on one question at a time, and skip difficult ones to return later.
• Replace negative thoughts with positive affirmations to maintain confidence.
• Plan for distractions and have strategies to regain focus.

By incorporating these techniques into your test-day routine, you’ll feel more in control and ready to tackle the ACT with a clear and calm mind.