Reaching exam success with happiness and wellbeing in mind

Sophia Fergus
A girl sat at a desk in a with her head leaning on one hand smiling at the camera

Are you or your students preparing for an exam like ? If so, you might find that things are more stressful than usual or that motivation is starting to lack. When preparing to take an exam, it’s easy to overlook the fact that people also need to destress and relax a little.

Exam preparation is an important period. That’s why we’ve come up with some tips and advice that will help increase happiness and well-being. It will also help develop good study habits and ensure you or your students remain happy right up to their exams and beyond.

1. Create a study plan

A clear plan can help you get off to a positive start. At the same time, it will inevitably lead to more confidence and better results on the big day. Make sure to gather all the materials and equipment you will need (or provide your students with a list of what they need to gather). Once prepared, set up a comfortable workspace where you will feel happy to spend time. If you’re a teacher, you can ask your students to describe their ideal study spaces in class – this will help them visualize what they need to do at home!

It's also helpful to create a schedule where you write down what you need to work on and when. Try to include all areas of the exam but prioritize those areas that may need more work and improvement.

2. Take time out

If you're starting to feel anxious or stressed as the exam day comes nearer, here are some ideas to help manage:

Take a break

It’s better to study for short periods rather than spending hours on end at their desk. It’s a good idea to break up study periods and take a short break at regular intervals. If possible, also go outside and get some fresh air at least once a day.

Try mindfulness techniques

Guided meditation apps such as or can help reduce stress and prepare learners to focus better on their studies. You can also find guided meditation videos and audio tracks on Youtube or Spotify.

Be positive

Remember how far you’ve progressed and celebrate what you can do, and if you’re an educator encourage them to visualize themselves confidently completing the exam.

3. Have fun!

Although exam practice and reviewing are important parts of preparing for an exam, you can also have some fun. Play games and base activities around a variety of different media, including short videos and podcasts and other forms of entertainment.

Make English a part of your leisure time. Watch series or films in English, listen to music or choose podcasts related to your interests. A good tip is to look for English-language alternatives to any materials or media usually consumed.

4. Stay healthy

The stress caused by exams can result in bad habits, and eating unhealthily – fast food, snacks and caffeine can provide a false sense of energy. However, the food we eat and drink can greatly affect our body and mind. A healthy diet can improve our mood, our memory and our levels of concentration:

  • Healthy carbs such as brown rice, pasta, whole grain bread and cereals will provide the necessary energy to allow students to keep working through the day.
  • Oily fish like salmon and sardines are great for the brain, heart and joints, as well as increasing serotonin which makes us feel good!
  • Other sources of Omega 3 such as nuts and seeds are a great substitute for vegans.
  • A variety of fruits and vegetables will ensure that students have a balanced diet that will improve memory, brainpower and mental agility.

5. Get a good night’s sleep

Sleep is essential for learning to take place. The time you spend asleep is just as important as the time you spend awake. You should aim to sleep for 8 hours a night. This will help your brain to recharge, allowing you to start the day with energy and focus.

It’s especially important that you sleep well the day before the exam. This will help you relax and ensure that you are alert and ready to give your best performance.

6. Offer incentives

If you are studying intensively or for a long time, motivation levels may start to drop. If you’re a teacher and you see this is the case, your class will need some additional support and encouragement to help them keep going. Small rewards can help with this.

Teacher: You can offer rewards in class by allowing students to choose an activity they enjoy, but it’s also useful for students to give themselves rewards for any goals they set and accomplish. This personalization will make the reward even more satisfying.

Self-learner: When you get to certain checkpoints of your study make sure to reward yourself with something small that you enjoy. Small rewards include things like listening to your favorite song, eating a sweet treat or watching a funny video.

7. Reduce the workload

As the exam approaches, make sure to gradually slow down. Rather than trying to learn something new, spend the last few days reviewing what you’ve studied and practice English as much as you can. On the day before the exam, do something completely different, like go for a long walk or watch a good film. Just to get your mind to wind down and relax before your exam, which will likely be quite demanding on the brain.

On the theme of English exams and tests, make sure to read our postReducing Exam Day Stress orUsing Exam Errors to Perfect your English.

More blogs from app

  • A woman reading outside with a book

    Three ways English students can learn to read at home

    By Kate Fitzpatrick
    Reading time: 4 minutes

    Read more at home if you want to learn English faster: three ways to get into the habit

    I can hear parents, ELT learners and teachers all over the world thinking to themselves: We know it helps if English students learn to read for pleasure at home, but how are we supposed to find the time? Who is buying these materials? What if a parent doesn’t speak English themselves?

    That’s the beauty of reading at home, also called extensive reading: it’s completely autonomous and parents can be as involved as much or little as they like. There’s more good news as it’s never been cheaper to assemble a selection of extensive readers for your children or students, meaning that cost is no longer so much of a barrier to reading at home.

    Is extensive reading really that critical to learning English?

    Stephen D. Krashen’s [1]offers a marvellous summary and critique of extensive reading studies around the world, concluding that:

    "When [second language learners] read for pleasure, they can continue to improve in their second language without classes, without teachers, without study and even without people to converse with.’"(Krashen 1993 p. 84)

    Philip Prowse’s excellent article, “What is the secret of extensive reading?”[2]agrees with Krashen’s conclusion.

    Prowse goes into more detail about efficacy studies at primary, secondary and adult levels. This body of evidence finds that reading for pleasure improves results in grammar, writing, speaking and fluency, as well as comprehension and vocabulary – both alongside and instead of traditional textbooks.

    So, we know it works. As with so many education-related things, the question is how to implement them. Christine Nuttall talks about the virtuous circle of reading – once a learner begins to enjoy reading, they are more likely to read more and benefit more from it, so they learn to read more, and so on.

    The reverse is also true. The questions then follow: how do we motivate our Instakids to read at home in English, if they won’t read in their first language? How do we carve out time between travel, work, school and homework? Here are three ways you can form the habit of reading at home:

    1. Learners need access to extensive reading material at home to use it

    Krashen establishes this common-sense fact based on five studies from 1983 to 2003.[2]It can be a reading app, an online library subscription or a pile of readers in the corner – whatever it is, it has to be the right level for the student and it has to be a topic they’re interested in, or they’ll never learn to read for pleasure.

    Negative reading habits can happen simply because there isn’t much available to the learner: Worthy and McCool studied 11 sixth-graders in 1998 who "hated to read", and found a direct correlation between those students and the lack of reading material at home.[3] Thankfully, we now have more options than we used to:

    For extensive reading online, the Extensive Reading Foundation offers good-quality, free materials, in audio and print, at its .These text resources and audiobooks tend to be quite basic and the stories are largely classics. You can choose by level and genre, and there is also a publisher directory.

    • You can purchase full app English Readers and other publishers’ Kindle editions on the Kindle store, iBookstore and Google Play, and read them on an e-reader, phone or tablet using the Kindle app. These are finely-graded, contemporary, relevant e-books with titles like , , , , , , and .
    • An e-book library subscription can be a cost-effective way to get access to a lot of e-books online through your browser. is a Japanese-run online library which offers hundreds of full-text graded readers, from reputable publishers, and charges about $19 per year.
    • For print readers, cost can be an issue. If you can't buy readers at your local bookshop from a publisher like app, you can buy first- or second-hand readers cheaply from Amazon or the Book Depository, or you can ask your school to let you know when they’re upgrading their readers library, as you may be able to take some of the older books home.

    2.Make the most of the commute or the school run

    The key here is routine – give it a try and see if it works for you. Reading doesn’t just happen on a page. Today’s English learners have multiple ways to read for pleasure on their various devices as well as in print, all of which are well-adapted for reading and listening on the train/on the bus/in the car/on foot.

    I listen to podcasts on my commute by train and, to this day, I know my times tables thanks to a tape my mother used to play in the car on the way to primary school.

    • Download a podcast or audiobook. Ideally, an English learner would both read and listen, but one or the other is better than nothing. Audible.com has plenty of English extensive readers in audiobook format, and a year’s membership is $10 per month, or you can buy individual audiobooks. There are classic extensive reading podcasts available on iTunes for $4.99 each.
    • Never underestimate your public library.is an online service that finds your local library for you, wherever you are in the world. You can also search by title and see which libraries carry that particular book. Just think: you could create an instant, extensive reading library at your home for free that changes every month.

    3. Consider the power of rewards

    You can reward your child or reward yourself for building a reading habit. Remember, we are talking about starting a virtuous circle: persuading a learner to begin a new habit of reading in English for pleasure. Reward mechanisms can be very effective.

    This idea should be explored on a case-by-case basis – it depends on what you or your child responds to best. In my opinion, starting a reading habit is well worth a glass of wine, a chocolate treat, or an extra half-hour playing video games.

    References

    [1]Krashen, Stephen D. (2004),p57

    [2] Prowse, Philip: “”

    [3] Worthy, J. and McKool, S. (1996): “” in Ibid, p61