Action Plan for Exam Success

With thanks to Dan Licence, an Education Mental Health Practitioner, for writing this blog for us.

When it comes to exam preparation, a lot of the focus is around performing well in the moment. Which of course, is incredibly important! But performing well in the moment can often be determined by what you do before and after the exam.

Think of it as three phases: night before → day of → after the exam. All equally important in helping to unlock peak performance for a sustained period of time.

Night Before the Exam

This is all about preparing yourself mentally and physically for the following day. Setting things up ahead of time that will help to minimise stress so that you can preserve that energy for the exam.

1. Do a light, focused review

• Skim key summaries, flashcards, or past mistakes.
• Focus on reinforcing what you already know, not cramming new content.
• Limit yourself to 1-2 hours max and have a clear cut-off time i.e. 2 hours before bed.

2. Prepare everything in advance

• Pack your bag (pens, pencils, calculator, ID, water etc).
• Look out clothes for the next day.
• Double check exam time and location.

3. Plan your exam strategy

• Decide how you’ll allocate time per section i.e. spending more time on high-value sections and less on short-answer ones.
• Start with easier questions, and flag and return to harder ones.
• Remember to include time for reading instructions and checking answers at the end.

4. Wind down properly

• Do something calming (shower, light reading, listen to music, meditate) to help relax the mind.
• Avoid heavy screen use right before bed. If you do go on your phone, try to only watch things that are light and uplifting. Ideally, no screens 30 to 60 minutes before bed.
• Mentally rehearse the day ahead – the morning routine, the mindful walk to school, entering the exam hall feeling prepared, answering questions confidently, rewarding yourself etc.

5. Get quality sleep

• Sleep helps consolidate memory and learning far more than late night cramming! Try to aim for around 7-9 hours.
• If you’re struggling to sleep, try a guided meditation or write your worries down on paper.

Day of the Exam

This is about putting yourself in peak mental and physical condition to execute on everything that you’ve prepared for up to this point.

1. Start with a calm routine

• Wake up early enough to avoid rushing.
• Eat a balanced breakfast (protein and carbs tend to be best i.e. scrambled eggs & toast).
• Speak to family/siblings in advance to let them know if there’s anything they can do to support you on the day to help minimise stress.

2. Prepare yourself mentally

• Do whatever works best for you – some people like to get physical (exercising, going for a mindful walk/run), others like to do something relaxing (guided meditation, breathing exercises, listening to music).
• If you’re feeling anxious, remember: some anxiety is good and is actually your body’s way of preparing you for peak performance. So, rather than resisting that feeling, use it to your advantage.

3. Arrive early

• Aim to get to the exam hall 15-30 minutes before your exam.
• Use that time to settle in, not panic-review. Try doing some breathing or grounding exercises (box breathing, 5,4,3,2,1) to help manage any last-minute nerves.
• Remind yourself – “I’ve prepared for this”, “I can do this!”.

4. During the exam

• Spend the first few minutes reading instructions carefully. Take the time to settle in and make sure you understand the paper, as well as noting marks per question.
• Use a clear answering strategy – start with questions you feel confident about to help build momentum. Flag and return to questions that you are finding difficult – you may find them easier once your brain has had a chance to warm up!
• Stay composed – if you get stuck, don’t panic! Just pause, breathe and move on temporarily.
• Be mindful of time – remember to allow yourself enough time to go back and check answers at the end.

After the Exam

This phase is often overlooked, but equally important as it helps to close the stress loop of the last exam and begin recharging your energy for the next one.

1. Mentally close the exam

• Avoid over-analysing answers, or beating yourself up if you don’t feel that you performed as well as you had hoped. What’s done is done – you did your best, and that’s all that matters.

2. Reset before the next one

• Take a proper break (walk, eat, relax, speak to friends/family).
• Reward yourself – you worked really hard! Now give your brain some time to recover by doing something you enjoy.

3. Reflect briefly (if useful)

• Use each exam as a learning opportunity for the next one. Ask yourself:
  • What went well?
  • What could I do better next time?
• Keep it constructive, not critical. Focus on actionable steps you can take to improve on the next one.

4. Prepare for the next exam

• Shift focus forward quickly
• Start light review again once you’ve reset

And that’s it! Repeat the process over again: night before → day of → after the exam.

In summary, good exam preparation is not just about performing well in the moment. It’s focused on how well you prepare, execute, and then reset from that experience. Learning to master all three of these areas is the key to unlocking your full potential, allowing you to perform to the best of your ability for a sustained period of time.

Need support?

For more information or advice, contact our founder, Lucy Cawkwell, at lucy@octuition.co.uk