How to reduce test anxiety and boost performance with 4 smart habits

Effective test preparation starts long before the actual exam day.

Cramming the night before can lead to stress, poor recall, and underperformance. Instead, try to develop habits that make test prep a part of your daily routine.

Know what will be on the test

Before anything else, you need to understand the test content.

Are you being tested on specific chapters, vocabulary, or formulas? If possible, ask your teacher or review the syllabus to get a clear idea of what will be covered. Once you have this, start breaking down the material into manageable chunks.

• Create summaries: Write brief summaries for each topic you’ll be tested on. This can include key points, definitions, or equations that need to be memorized.
• Use active recall: Don’t just read your notes; quiz yourself. Research shows that actively recalling information helps strengthen your memory pathways.
• Create a study plan: Map out a timeline leading up to the test. Allocate time each day to study specific sections, giving yourself time to review difficult material.

Organize what you’ll need.

Organizing your test materials beforehand can help avoid last-minute panic.

Let’s admit it: nothing is worse than sitting down for a test and realizing you don’t have the required tools.

That’s why you should consider these points:

• Stationery: Make sure you have pens, pencils, erasers, and highlighters.
• Technology: If allowed, bring a calculator or other necessary tools.
• Personal items: Bring water, and maybe a healthy snack, to keep your energy up during long tests.

Knowing you’re fully prepared with all your supplies can ease some of the test-day nerves.

Step 2: Stay healthy

Maintaining good health leading up to the test can improve your concentration and performance. Nutrition, sleep, and exercise all play critical roles in brain function and memory retention.

Exercise sharpens the mind

Studies show that exercise boosts blood flow to the brain, enhancing mental sharpness and cognitive functions. Thus, even something as simple as a brisk walk the day before the test can make a difference.

So, before the exam:

• Try short exercises: Do 10-15 minutes of light stretching or yoga to reduce stress and clear your mind.
• Take a walk: Walking before the test can wake you up and sharpen your focus.

Sleep well

Yes, as simple as it may sound, pulling an all-nighter is never a good idea.

The thing is that lack of sleep impairs your ability to focus and recall information, making you more prone to making mistakes.

• Plan your sleep schedule: Ensure you get at least 7-8 hours of sleep the night before. For this test, decide when you’ll go to bed to ensure you’re well-rested.
• Avoid screens before bed: The blue light from phones or computers can mess with your ability to fall asleep, so try to wind down without them.

Eat right

Believe it or not, your diet leading up to the test also plays a role in how well you perform.

Avoid heavy, processed meals that can make you sluggish.

• Healthy choices: Have fresh fruits, vegetables, and whole grains to keep your energy levels steady. For instance, choose an apple or nuts over candy bars or chips.
• Snack smart: If you’re someone who gets hungry during tests, bring a healthy snack like almonds or a banana to fuel your brain without causing a sugar crash.

Step 3: Cultivate a positive attitude

The way you approach the test mentally can impact your performance. A negative attitude can increase stress, while a confident, relaxed mindset can improve focus.

Relax before the exam

Feeling nervous before a test is normal, but staying calm is essential for performing well.

Anxiety can cloud your thinking and make it harder to recall information.

• Use relaxation techniques: Take deep breaths, try meditation, or take a short walk before the test. Engaging in these activities can lower cortisol (stress hormone) levels and make you feel more in control.
• Avoid last-minute cramming: Avoid talking to other students who might stress you out. Cramming right before the test can confuse you and make you more anxious. You’ve prepared — trust your work.

Boost your confidence

You know what was the formula of success for Kobe Bryant, an outstanding NBA player?

“Confidence comes from preparation.”

And that’s true!

Don’t forget to remind yourself that you’ve studied hard and are ready to show what you’ve learned.

• Visualize success: Picture yourself acing the test, and use that image to boost your confidence.
• Reward yourself: Plan a small reward after the test, like grabbing a coffee with friends or watching your favorite show. Having something to look forward to can help reduce pre-test anxiety.

Step 4: Test day strategies

Finally, the big day has arrived, and now it’s time to put all your preparation to use.

Arrive early and settle in

Give yourself plenty of time to get to the test location.

Why is this so important?

Simply put, rushing can lead to stress and disorganization, which can negatively affect your performance.

• Get there early: Arrive at the test room with time to spare, so you can settle in and get comfortable.
• Pick the right seat: Choose a seat where you can focus, with good lighting and minimal distractions. Sitting near the front can also help you stay engaged.

Don’t cram last minute

Right before the test, resist the urge to cram new information. At this point, you’re better off focusing on what you already know.

• Trust your preparation: You’ve done the work, and trying to stuff in new details might only confuse you.
• Review key points: If you feel the need to review, stick to your key summaries or flashcards instead of large chunks of new material.

4 additional test-taking tips

When it comes to test-taking, the smallest adjustments in your approach can make a world of difference.

While studying and preparing in advance is essential, having a clear strategy during the test is just as important.

Below are four additional tips that will help you stay focused and avoid common mistakes during the exam.

Whether you’re taking a timed quiz or a comprehensive final, these test-taking tips will help you maximize your performance.

1. Read the instructions carefully: Make sure you understand each question before answering. Misreading instructions can lead to mistakes even if you know the material.
2. Pace yourself: Keep an eye on the clock, but don’t rush. Budget your time so that you can complete all sections of the test.
3. Answer easy questions first: This helps build your confidence and gives you more time to think about challenging questions.
4. Double-check your work: If time permits, review your answers before submitting. Correcting small mistakes can make a significant difference in your score.

Wrapping up: Finish strong and stay confident

Taking tests is never easy, but with the right strategies in place, you’ll find that success is within reach.

Now you know that mastering the art of test-taking isn’t just about studying hard — it’s about showing up on test day with confidence, calmness, and the right strategies in place.

The work you’ve put in leading up to the test, from studying the material to getting a good night’s rest, all contribute to your success.

But here’s one thing you should never forget:

Every test is an opportunity to showcase what you know and how well you’ve prepared.

Stay focused, take deep breaths, and trust in the effort you’ve made. Your preparation has equipped you for this moment, so tackle the exam with confidence!