Taking Exams

• Engels
• Middelbare school
• vwo
• Leerjaar 6

Tips for taking Exams

Aspects that influence your
performance when taking exams

This LessonUp's objective

- how to increase your attention span

- how to boost memory and brainpower

- how to combat stress and anxieties 

- how to avoid blancking during exams

Attention span

Rob Dial, host of The Mindset Mentor Podcast, argues that modern technology has trained brains to seek constant distraction, weakening attention spans. To reverse this, Dial advises establishing a baseline focus level, reducing environmental distractions by removing phones, and avoiding rapid task-switching. Further strategies include using focus rituals to prompt deep work and incorporating 90-minute work cycles with intentional, screen-free breaks.

How to Get Your Brain to Focus

Chris Bailey argues that overstimulated brains addicted to novelty and digital distractions have caused a lower boredom threshold, hindering deep focus. 

He proposes reducing digital overstimulation to recalibrate the brain and utilizing "scatterfocus" to allow the mind to wander, which fosters creativity and planning. 

Ultimately, the message is that managing the environment to reduce noise allows for regained productivity and creative energy.

What would it take for you
to put your phone away?

How to boost memory and brainpower

How to study

Sleep

Food

Relax

     Sleep

Neuroscientist and sleep diplomat Dr. Matthew Walker is a former Professor of Psychiatry at Harvard Medical School and currently is Professor of Neuroscience and Psychology at the UC Berkeley. He is also the director of the Center for Human Sleep Science at the UC Berkeley. In his best-selling book, Why We Sleep, he argues that we are in the midst of a public health crisis caused by a global sleep-loss epidemic. Why We Sleep explains how we can harness sleep to improve everything from learning, mood, energy levels, preventing diseases, slow the effects of aging and much more. 

       Eat

Plant chemicals called polyphenols, found in foods like blueberries and grapes, are known to increase blood flow to the brain.

1. whole grains

2. nuts

3. berries

4. fatty fish

5. dark chocolate

6. water

Top Brain-Boosting Snacks

1. Berries (especially Blueberries): Known as "brain superfoods," they are packed with antioxidants like anthocyanins that improve communication between brain cells and support short-term memory.

2. Nuts and Seeds:

Walnuts: High in omega-3 fatty acids and antioxidants, they are often linked to better cognitive test scores.

Almonds: Rich in vitamin E and healthy fats, which help protect brain cells from oxidative stress.

Pumpkin Seeds: A great source of zinc (vital for memory), magnesium, and iron.

3. Dark Chocolate: A few squares of dark chocolate (70% cacao or higher) can increase blood flow to the brain, improving focus and mood without a heavy sugar crash.

4. Eggs: Hard-boiled eggs are a portable source of choline, a nutrient essential for memory and brain cell communication.

5. Avocado on Whole Grain Toast: Avocados provide healthy monounsaturated fats that support blood flow, while whole grain bread offers steady glucose release for the brain.

6. Greek Yogurt: Twice as high in protein as regular yogurt, it helps you feel full longer and supports brain signaling.

Brain-Boosting Beverages

1. Water: The most important "snack." Even mild dehydration can impair concentration and memory.

2. Green Tea: Contains L-theanine and a modest amount of caffeine, which together promote a state of "relaxed alertness".

3. Beetroot Juice: High in nitrates, which can improve blood flow to the brain and enhance reaction times on mental tests.

  Relax

1. Memory Consolidation: Your brain does not store information permanently while you are actively cramming. Instead, it consolidates new knowledge during rest periods, moving information from short-term working memory to long-term storage.

2. Focus Restoration: Concentration is a limited resource. After 25–50 minutes of intense effort, the prefrontal cortex—responsible for logical thinking and resisting distractions—begins to tire. Breaks provide a mental "reset," preventing "attention saturation".

3. Preventing Burn-out: Continuous studying without rest leads to high levels of cortisol (the stress hormone), which can impair memory and lead to exhaustion or frustration. Regular breaks keep stress levels manageable.

4. Increased Productivity: It may seem counterintuitive, but students who take structured breaks often perform better and retain more than those who try to "power through" for hours.

Why breaks are crucial

What to Avoid:

- Passive Screen Time: Scrolling social media or watching long videos can further deplete your mental energy rather than recharging it.

- Decision-Heavy Tasks: Avoid activities that require complex choices (like responding to stressful emails), as these continue to drain your prefrontal cortex.

How to combat stress and anxieties

We often hear that stress is bad for us. While it is true that excessive levels of chronic stress is bad, science has shown there is an optimum level of stress for performance. In this video, we talk about the stress is enhancing mindset and how we can apply this to exam preparation. We also discuss protocols you can use to modulate your stress levels. 

How to avoid blanking during exams

Experiencing a "black-out" during an exam is often caused by a sudden spike in cortisol (the stress hormone), which causes a temporary blockage of communication between your emotional brain and your rational memory.

So,

Eat,

sleep,

relax,

repeat

Your own best preparation tips:

What is your best exam preparation tip? What works for you and can also be an exam savior for others?