Spring is typically a HUGE testing time of year… AP exams, ACT, SAT, Finals, etc. In fact, as I write this, one of my sons is actually taking a final exam (you've got this Luke!) When we think of testing, the majority of people think, if I know the material that will be on the test, I'm golden! But when you have worked in the test prep industry for as long as I have, you see this as a partial truth. Knowing the content matters, but it's only one piece. There's a full framework for walking into any exam with confidence. I call it STEADY, and it works whether you're a high schooler facing the SAT or a nursing professional facing your NCLEX.

Study anchors

Think of study anchors as a way of engaging your senses when you are studying so that you can do similar things when you are trying to remember things during an exam. For example, for taste, you can chew peppermint gum while studying and while taking the exam (peppermint is supposed to help with memory recall!) You can diffuse a scent while you study (a peppermint and lemon combination is a great one for focus and energy) and then either dab the essential oil on your wrist or essential oil jewelry to have the same scent with you when you take an exam. Anything using your senses, sight, sound, taste, smell, and touch, will help you with recall. When you smell a certain scent or hear a song, does it bring you back to a moment in time? This is using that idea to help with recalling what you need to remember for a test.

Test content

This one is obvious. You are being tested on material, so understanding the test material is essential to performing well on the test. There is a concept in memory research called the Generation Effect, in which the information you produce (write or speak) is remembered better than information you passively consume (read, highlight, or listen to). So writing out what you know (or what to remember) or speaking (into a notes app on your phone) can make a huge difference in recalling information that you study. In the same line of thinking, retrieval practice, or writing down everything you can remember without looking at your notes, strengthens your memory.

If you don't know the material, you aren't going to do well, but the opposite isn't necessarily true. You can know the material inside and out, but that doesn't always equate to a good test score. This is where the other areas of STEADY come into play.

Exam Strategy

Think of the execution plan as your plan to attack the test. Which questions are you going to start with? What are you going to do when you are stuck on a question? How are you going to manage your time? How do you decide when you are stuck between two answer choices?

For example, a strategy that helps with timing is if you need to read a question more than twice to understand it, you should flag it and come back. This works on tests where you can flag and return to questions, which is most of them. This strategy prevents the time spiral of "I have no idea how long I've spent on this problem, but I need to have the correct answer before I move on." These are all test taking strategies, and taking the time to think through a plan of attack will help you by making decisions about how you are going to react BEFORE the situation arises. This is a huge help with test anxiety and can help with decision fatigue, when you have to make decision after decision while taking a test.

Anchor breath

We are going to use the physiological sigh when you are stressed while preparing for the test, before the test, or even during the test! Dr Andrew Huberman from Stanford did a study in 2023 that showed the physiological sigh produces the most significant reduction in stress and anxiety, and it is so simple!

Inhale through your nose deep enough to fill most of your lungs. Now do a second short inhale, also through your nose, to "top-off" the air in your lungs. Then do a slow, complete exhale through your mouth (like you are blowing through a straw). It takes about 5 seconds, and it does 3 things. The double inhale helps to inflate tiny air sacs in your lungs that partially collapse in stressful situations. The long exhale releases built up carbon dioxide in your system from shallow, fast breathing when you are stressed, and the long exhale also stimulates the vagus nerve which signals to your body that it is safe to relax.

One little sigh is doing a lot of heavy lifting!

Day-of routine

Many people think the day of the exam is for last minute cramming, but that actually adds additional stress before going into an exam. Go ahead and look over your notes, but if you are frantically trying to memorize even more, it can actually be detrimental to your recall during the exam.

Instead, think through what your perfect test day would look like. You wake up rested and calm thanks to a peaceful night's sleep! You are amazed at how well you slept for 8 hours. You have all of your things together that you need to bring to the test thanks to taking the time to do that before you went to bed. Visualize a peaceful breakfast of food that feeds your body and mind. High protein and carbs, like an egg, turkey sausage, and an English muffin is perfect! Listen to some good pump up music on the way to the exam, like your favorite pump-up playlist. Don't Stop Me Now by Queen is one of my favorites. If you have time, take a quick walk in nature (or down a hallway) to get some movement in! Movement will release endorphins that have actually been shown to help you focus, so it is a double benefit, get some of that nervous energy out while helping future you focus!

Your why

Performing under pressure (getting a good score on a test where you know the material) can be a challenge. Knowing your reason for taking the test or getting the dream score can help put things into perspective. Maybe you want a competitive SAT score to qualify for a scholarship. Maybe you've always dreamed about going to nursing school, and the TEAS exam is the next step in the process to achieving your dreams!

Write down your why on a post-it note you keep where you study. Record your why on a voice note that you listen to while you brush your teeth. Your why is what keeps you in the chair when you want to give up. It's what gets you through the question you don't know to the one you do.

Right before you walk into the test, remind yourself why you are doing this!

STEADY isn't about being perfect on test day. It's about being ready for whatever shows up. And the way you apply STEADY will look different depending on how test pressure shows up for you. Your mindset type shapes which letters need the most attention.

Good luck Luke, and good luck to every test-taker reading this.

Ready, STEADY, go!

Author Bio:

Tina Wiles is a test anxiety expert, ACT/SAT strategist, and Brian Kane Certified Mental Performance Coach with over 20 years of experience helping students and professionals pass high-stakes exams. She is the founder of My2tor and From Panic to Passing. Take the free 2-minute Test-Taking Mindset Quiz at my2tor.com to find out what's really holding you back.