The Optimal Way to Prepare Before Exam Day (+Checklist)

NL English Academy, OC Test, Selective Test & High School English Tutoring Specialists

Author: Nelson Luo (Founder & Principal)

  • Ex-North Sydney Boys (Rank 1st NSW)
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NL English Academy, OC Test, Selective Test & High School English Tutoring Specialists

I remember this exact moment 1 month and 3 days before my first HSC exam.

My foot tapping incessantly at the empty dinner table, sweaty fingertips fumbling the wooden chopsticks, the mantel clock pounding monotonously into my ear.

I just arrived home at around 10pm after studying in Chatswood Library, until the librarian kicked me out to close for the day. My mother’s noodles waited for me on the kitchen counter, cold and clumped together.

I remember my mother’s creased eyebrows, staring directly into my eyes with concern, as I averted my gaze away with a shallow smile, grabbing a bowl from the cupboard. She always waited for me at home after my late hours of studying.

“It will be over before you know it, son. Don’t worry, just relax.”

But to me, it felt like the inevitable march of time inched closer with every bite into my noodles.

(I took this photo to document my HSC journey, remembering this exact day)

Preparing for an exam, whether it was just a normal class topic test, or a final term assessment, was never an easy ride for me. Perhaps I was never a natural at remaining level headed, with doubts, anxiety and fear clouding over me both consciously and subconsciously.

Yet funnily enough, it was only after my last HSC exam where I came to realise that exam nerves aren’t actually a bad thing. Well, too much of it is not great either–it’s about optimally balancing it for peak performance.

Stress Arousal Balance

According to what is known as “The Yerkes-Dodson law,” performance increases with physiological or mental arousal (stress) but only up to a certain peak. When the level of stress becomes too high, performance decreases.

Reflecting back on my HSC experience, studying at times felt paradoxical. The feeling of the grind which often felt theoretically productive yet mentally draining. I knew this gruelling cycle of self-imposed study ambition was driving my stress levels high.

Imagine this–you are stressed because of your exams, and you can’t sleep. Then, you’re stressed about being stressed which loses sleep, which makes you even MORE stressed!

Meditation & Finding Your ‘Why’

Thankfully, I took a step back from the grind that ultimately led me to a path towards burnout. During the months leading up to my exams, I prioritised daily meditation and non-negotiable daily exercise, as a mental “reset” that ultimately provided me a sense of clarity.

One question that I always meditated on was this:

“Why am I studying? What is the purpose of studying?”

I’m sure many of you students have asked yourself this question too, at least once.

It’s normal.

Once you find out your ‘why’ for studying, an overwhelming sense of fulfilment can overcome you as you self-internalise your progression towards your goals. This internalisation is powerful–it provides you with a sense of purpose, drive, and ultimately satisfaction in every question, practice paper, and revision session you do.

This is what happened to me, and that’s what pulled my stress levels down to optimal, peak performance.

OC & Selective Test Exam Preparation Checklist

Students, as you inch closer to your exams, your mental performance the day before, between, and during exams is imperative.

Upon reflection and introspection, I’ve created an exhaustive checklist below that encapsulates my thought processes I considered 1 day before an exam, the morning of an exam, between exams (if applicable) and after an exam.

Please do note that a few points on the checklist have been slightly altered to better suit younger students. Whilst the below points did work quite well in my favour, it would be unwise to assume that it will work for everyone else too. Therefore, I strongly suggest that students try out different strategies for themselves to find out which ones individually suit you best.

Day Before Exam

Review key concepts and think about your exam technique. Do not study any more content and attempt any more practice questions.
Pack your bag and ensure you have everything you need in advance.
Practice visualisation techniques: picture yourself walking towards your desk, then taking a seat in the exam room, calm, confident and performing.
Eat well-balanced meals with a mix of proteins, carbohydrates, and fruits/vegetables to sustain energy levels.
Sleep early - 9:00pm lights off at the latest. Sleep at least 9 hours to enhance memory consolidation and cognitive function the next day.
Practice relaxation methods such as box breathing and meditation to reduce stress (search up box breathing online!).
Drink plenty of water to stay hydrated and retain cognitive clarity.
Plan your route to the exam venue, considering traffic or public transportation delays.

Morning of Exam

Wake up early to avoid rushing and start the day with a calm mindset.
Engage in light physical activity to boost circulation and reduce stress/release endorphins. This could be a quick jog/skipping/walking.
Do not study or attempt any practice questions.
Ensure you hydrate and eat a nutritious breakfast containing protein, whole grains, and fruits for sustained energy.
30 min before the first exam, do not drink any more water in excess. Take small sips if necessary. Go to the bathroom before the exam, even if you don’t feel like it.
Wear comfortable clothing to minimise distractions and ensure focus.
Visualisation techniques: picture yourself walking towards your desk, then taking a seat in the exam room, calm, confident and performing.
Practice relaxation methods such as box breathing and meditation to reduce stress.

Between Exams (Recess/Lunch)

For morning tea, my go-to is a banana, a small piece of dark chocolate and coconut water.
During lunch time, do not eat until you are full. Eat until you are just satisfied. This will ensure that you don’t fall into a food coma.
Try to avoid discussing with friends about what your answers were and the questions that were in the exam you just completed. Keep your mind calm and away from any unnecessary overthinking to optimise the momentary resting time you are given.
Do not look at any electronic devices or play any mind-stimulating activities like chess or Rubik's cube.
Make sure you go to the bathroom even if you don’t need to go. You do not want to lose time during the exam if you may need to go then. You also do not want to have the feeling of needing to go to the bathroom distract you from concentrating.
Practice box breathing before the exams to calm your nerves and reduce stress.

After the exam, try to refrain from discussing the exam immediately afterward to prevent unnecessary worrying. Engage in activities you enjoy to unwind and ease post-exam tension, and make sure you celebrate that it’s over!

Lastly, whether you are taking the OC, Selective, HSC, or just a topic quiz at school, don’t forget to thank your parents for their unconditional love and support. Whatever the outcome of any exam is, please show your parents gratitude and appreciation however you can, for their efforts supporting you alongside your journey of lifelong learning. Your parents are the only people who will sacrifice their own interests in order to see you flourish.

If they are reading this article with you, or sharing this article with you, they have the very best interests in you, to improve and surpass them later on in life.

For any students that have read up to here, please do me a favour. Once you finish reading these last few lines, please approach your parents afterwards and tell them the following:

“Thank you for supporting me. I really appreciate you.”

Trust me, it will go a long way. Wishing you all the best for your studies and beyond!

Thank you,

Nelson Luo

Founder & Principal, NL English Academy

References: Gino, F., 2016. Are you too stressed to be productive, or not stressed enough? Harvard Business Review, 14 April. Available at: https://hbr.org/2016/04/are-you-too-stressed-to-be-productive-or-not-stressed-enough

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