Exams can be a source of stress and anxiety for many students, but proper preparation can help alleviate some of that pressure. The day of the exam can be particularly stressful, but there are certain dos and don'ts that can help you perform your best. In this article, we will discuss the dos and don'ts of exam day preparation, supported by scientific evidence.
Dos:
Get a Good Night's Sleep
Sleep plays a crucial role in cognitive function and memory consolidation. Getting a good night's sleep before an exam can improve performance and enhance memory recall (Curcio et al., 2006). Aim for at least 7-8 hours of sleep the night before your exam.
Eat a Balanced Meal
Eating a balanced meal before an exam can help maintain glucose levels in the brain, which is essential for cognitive function (Sünram-Lea et al., 2001). Avoid foods that are high in sugar or caffeine, which can lead to a crash later on.
Arrive Early
Arriving early to the exam location can help reduce stress and allow time for any unforeseen circumstances, such as traffic or finding the exam room. This can also give you time to mentally prepare and review your notes.
Don'ts:
Cramming
While it may seem like a good idea to study up until the last minute, research has shown that cramming can actually harm performance and retention (Kornell & Bjork, 2008). Avoid cramming and instead, spend the last few hours before the exam engaging in relaxing activities such as reading or listening to calming music.
Panicking
Panicking before or during an exam can lead to decreased performance and increased stress levels. Practice deep breathing exercises or visualization techniques to help calm your nerves and stay focused (Cherry, 2021).
Skipping Meals
Skipping meals on exam day can lead to low blood sugar levels and decreased cognitive function. It is essential to fuel your body with a balanced meal before the exam (D'Anci et al., 2006).
Proper exam day preparation can help alleviate stress and anxiety, and improve overall performance. Getting a good night's sleep, eating a balanced meal, and arriving early are important dos, while cramming, panicking, and skipping meals are definite don'ts. Remember to stay calm, stay focused, and turn to Philippine Online Reviewer for comprehensive and up-to-date review materials designed to support your exam preparation journey.
References:
Cherry, K. (2021). 5 tips to help you stay calm during an exam. Verywell Mind. Retrieved from https://www.verywellmind.com/how-to-stay-calm-during-an-exam-2795761
Curcio, G., Ferrara, M., & De Gennaro, L. (2006). Sleep loss, learning capacity and academic performance. Sleep Medicine Reviews, 10(5), 323-337.
D'Anci, K. E., Watts, K. L., Kanarek, R. B., & Taylor, H. A. (2006). Low-carbohydrate weight-loss diets. Effects on cognition and mood. Appetite, 46(3), 332-337.
Kornell, N., & Bjork, R. A. (2008). Learning concepts and categories: Is spacing the "enemy of induction"? Psychological Science, 19(6), 585-592.
Sünram-Lea, S. I., Foster, J. K., Durlach, P., & Perez, C. (2001). The influence of glucose ingestion and glucose regulation Glucose facilitation of cognitive performance in healthy young adults: examination of the influence of fast-duration, time of day and pre-consumption plasma glucose levels. Psychopharmacology
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