Prepping for an exam is a lot like prepping for game day, finding that sweet spot of mental and physical state which will give you optimal performance.    So, here are our top tips to prepare on game day to help you do your best in your exams.

Mental Preparation

1. Mindset 
   Stay positive and focus on your strengths.  Try not to let any negative thoughts creep in.
2. Positive Affirmations (Self-Talk) 
   Athletes use this all the time!   Repeat a little positive statement to yourself to remind yourself that you are amazing and that you’ve got this!
3. Visualisation 
   Imagine your success.  See yourself writing the exam, the words and numbers flowing onto the page or screen.  See yourself completing the exam and being super happy with your effort.  See yourself celebrating afterward.
4. Relaxation 
   Practice techniques such as deep breathing, meditation or PMR to help calm nerves and anxiety.   Even a simple box breath practice will help you settle and focus.

Physical Preparation

1. Nutrition
   Try to avoid heavy or greasy foods, which can affect your mood and make you feel sluggish.  Instead, opt for a balanced meal of protein, carb and healthy fats.

2. Hydration
Did you know your brain is approximately 75% water?  This means it’s crucial to stay hydrated so that it has all the water it needs to function optimally.  Dehydration causes fatigue & brain fog, all leading to impairment of concentration and performance.

3. Recovery 
It’s absolutely critical to get a good night’s sleep.  In terms of your brain’s performance (and ability to recall the facts you need and construct a legible sentence!) quality sleep will help you more than burning the midnight oil.  Aim for 7-8hrs of quality every night during the exam period, but especially the night before!

4. Warm-up 
Tension builds in your muscles from sitting, which can lead to stiffness and pain.  Try this short back stretch routine throughout your study sessions, and before or  during your exam if you start to feel stiff.

Bonus tip! 
Arrive early and take a 15min walk right before you head into the exam. That fresh arrival of oxygen to the brain will stimulate your thinking power!

Of course, come down to the RecCentre afterward for some exercise to shake things up, before settling back down in the books.   Taking care of yourself first is most important, as you’ll be in your best physical and mental state to take on those exams!

Good Luck!
Te Ratonga Hākinakina | UC Rec&Sport