Exam tips for teens

Before the exams

1. Revision timetable

A revision time table will keep them organised and on top of what needs to be done, rather than cramming at the last minute. It brings structure to their revision and promotes consistency.

2. Exam Success Recording

Listen to an exam success recording – this reprogrammes the neuron pathways in their mind, it improves their memory and causes them to relax before the exam; increasing a level of belief about themselves and confidence.

3. Tidy Bedroom

Have a tidy bedroom. The brain will get distracted and think about what needs to be tidied before it can focus on studying. (Also isn’t it nice to have a tidy room? – it actually lifts your energy.)

4. Inspirational Quotes

Get your teen to research some inspirational quotes from famous people, write them on some post-it notes and put up by their desk.

5. Use positive words about your studying! Your word is your wand.

Instead of saying ‘I need to’ do this assignment say ‘I am looking forward’ to doing this assignment. Instead of ‘I’ve got to do’ this revision say ‘I love doing this’ revision. Or another good phrase to use is, ‘Wouldn’t it be fun if…’

If you say it enough then your brain will start to believe it.

6. Visualisation

Harvard University recently did an experiment where they got one group of students to visualise getting A* and then another group to visualise themselves studying; So imagining going to their desk, getting out their books and revising.

The students that visualised studying actually got better results than the ones that just visualise getting the results. It is because your mind believes that you are already easily doing the revision (your mind doesn’t know the difference between reality and imagination.)

I have made my teen put up the grades he wants to achieve on his wall – this will encourage visualisation of what results he wants. Get them imagining opening the results letter and celebrating with friends.

During the exams

1. Consistent bedtime

When children hit puberty, their circadian rhythm changes. They produce melatonin (the sleep hormone) later in the day than younger children and adults. It is important during exams that they have a consistent bedtime, especially at the weekend, or otherwise they will start getting symptoms similar to jetlag, if they go to bed really late at the weekend and get up really early during the week.

2. Limit screen time

Especially before bed as electronic devices (phones, tablets, computers) have a blue light that can interfere with the production of melatonin (the sleep hormone), affecting their ability to fall asleep.

But also during revision. It takes a few seconds for the brain to focus on the new thing (i.e. the social media alert) then another few seconds for the brain to get back to the original task, so if they are checking their phone every few minutes, that is a lot of distraction.

3. Eating sensibly

Make sure they have a proper breakfast, especially if they have a morning exam.

Foods to encourage your teen to eat would be protein, wholewheat carbs and fruit and veg!

Protein is good for your brain function, the neurons in your brain actually use protein to communicate, so essential during an exam. Protein also increases the production of hormones that make you feel fuller for longer so less likely to get hungry during the exam.

Wholewheat (Rather than white) stays in your body for longer and gives you prolonged energy

Fruit and veg – provide nutrients and vitamins essential for brain health

4. Breath work

If your teen is particularly stressed it is worth them knowing about breathwork. They can press on the chin with two fingers (the cleft between the chin and lower lip.) and breath deeply in and out for the count of five, and say the words ‘I am calm, I am calm,’ or ‘I am safe, I am safe.’ This reduces overwhelm in the body and regulates the nervous system.

5. Talk to your teen

Reassure your teen, talk to them about any concerns they have, remember exams aren’t the be all and end all. Set time aside to check in with your teen on how they are feeling and managing the revision and exams. Be mindful also that they have other interests too, don’t focus all your conversations on just their school and exam work. Ask them about other things as well.

Finally…..I keep reminding my teen – it is just for a few months, work hard now and then you can have 6-8 weeks off over the summer!!