How to Use This Checklist
Print this guide and stick it on your wall. Start using it 1-2 weeks before exams so the routine becomes automatic. Tick off each item as you complete it. The night before an exam, go through the checklist systematically - don't leave anything to last-minute panic.
For Parents: Help your child establish this routine early. By exam day, they should be able to do this independently, but having you double-check brings peace of mind.
The Night Before (Evening Checklist)
Complete by 8pm the night before your exam.
Equipment & Materials
Subject-Specific Equipment
⚠️ What NOT to Bring
These items are strictly forbidden and will result in disqualification:
- Mobile Phone (even switched off in your pocket = automatic zero)
- Smart Watch (any device that can store/transmit information)
- Notes or Formula Sheets (unless specifically allowed for that exam)
- Pencil Cases with Writing On (could be considered unauthorized material)
- Calculator with Formula Stored (must be cleared beforehand)
- Correction Fluid/Tape (cross out mistakes instead)
Phone Rule: Leave it at home. Seriously. Even having it switched off in your bag is grounds for disqualification. Not worth the risk.
Logistics Planning
Mental Preparation (Evening Routine)
💡 The Perfect Pre-Exam Evening
5:00-7:00pm: Light Review ONLY
- Quick glance at formula sheet or key definitions (10-15 minutes max)
- Flip through flashcards of topics you're confident in (builds confidence)
- Do NOT attempt to learn new content (too late, will increase anxiety)
- Do NOT do practice questions (save energy for tomorrow)
7:00-8:00pm: Complete Equipment Checklist
- Pack bag with everything from checklist above
- Lay out clothes for tomorrow
- Set TWO alarms (phone + backup)
8:00-9:30pm: Relaxation Time
- No exam talk allowed
- Watch TV, read for pleasure, listen to music, talk to friends
- Light snack if hungry (avoid heavy meal)
- Prepare breakfast items for tomorrow
9:30pm: Start Wind-Down Routine
- Shower/bath
- Dim lights
- No screens after 10pm (blue light disrupts sleep)
- Breathing exercises or light stretching
10:00pm: Lights Out
- Aim for 8-9 hours sleep
- If can't sleep after 20 min: Get up, read something boring in dim light, return to bed when drowsy
- Don't panic about sleep—rest is still restorative even if not fully asleep
⚠️ Avoid These Evening Mistakes
- ❌ Cramming until midnight: You'll be exhausted tomorrow and won't retain the information anyway
- ❌ Discussing exam with anxious friends: Anxiety is contagious. Save catch-ups for after exams
- ❌ Excessive caffeine: No coffee/energy drinks after 2pm. Disrupts sleep.
- ❌ Social media scrolling: Blue light + comparison anxiety = bad sleep
- ❌ Last-minute panic pack: Do checklist calmly at 8pm, not rushing at midnight
Morning of Exam (Day-Of Checklist)
Wake Up Routine
Brain-Fuel Breakfast Guide
| ✅ Good Breakfast Choices |
Why It Helps |
❌ Avoid |
| Porridge with banana & honey |
Complex carbs = steady glucose release, no crash |
Sugary cereal (spike & crash) |
| Eggs on wholemeal toast |
Protein for sustained energy, B vitamins for brain |
No breakfast (low blood sugar = poor focus) |
| Greek yogurt with berries & nuts |
Protein + antioxidants + omega-3 for brain function |
Energy drinks (jitters, then crash) |
| Smoothie (banana, oats, milk, peanut butter) |
Easy to consume if anxious stomach, nutrient-dense |
Heavy, greasy food (makes you sluggish) |
☕ Caffeine Strategy
If you normally have caffeine: Have your usual amount (body expects it). Don't suddenly double intake.
If you don't normally have caffeine: Don't start on exam day! Can cause jitters, anxiety, and need to pee.
Optimal timing: 1-2 hours before exam (not 10 minutes before or 4 hours before)
Max amount: 1 coffee or tea. More = anxiety symptoms.
Mental Preparation (Morning)
Final Equipment Check
At the Exam Venue
Arrival (20 Minutes Before Start)
⏰ Perfect Arrival Timing
Too early (45+ min before): You'll sit around getting anxious, chatting with nervous friends
Too late (5 min before): You'll be rushed, stressed, might not be allowed in
Just right (20 min before): Enough time to find your seat, settle in, calm down, but not so long you spiral
In the Exam Hall (First 5 Minutes)
During the Exam (Strategy)
⏱️ Time Management Protocol
- Start with easier questions: Build confidence, secure marks quickly
- Don't get stuck: If spending 2x expected time on a question, move on. Flag it with a star.
- Check clock every 20 minutes: Stay on track without obsessing
- Reserve last 10 minutes: For checking work and returning to flagged questions
- Answer something for every question: Blank = guaranteed 0. Attempt = potential marks.
✍️ Answering Strategy
- Underline command words: Explain vs Describe vs Evaluate need different approaches
- Show all working (Maths/Science): Method marks save you if final answer is wrong
- Include units: Check what units answer should be in. Write them!
- Use mark scheme language: If question worth 4 marks, make 4 distinct points
- Answer the question asked: Not the question you wish they'd asked
- If you finish early: Check work, don't sit there bored. Reread questions to ensure you understood them correctly.
⚠️ What to Do If...
...You have a panic attack:
- Raise your hand immediately
- Tell invigilator you need to step outside
- Go to designated area, do box breathing
- Invigilator will note lost time—you can continue when ready
- Report to exams officer after—may be eligible for special consideration
...Your mind goes blank:
- Don't panic (makes it worse)
- Move to a different question
- Working on something else often triggers the stuck memory
- Return in 10 minutes—usually unfrozen by then
...You realize you forgot equipment:
- Raise hand IMMEDIATELY
- Invigilators often have spares (pens, calculators, rulers)
- If not: They'll note it for special consideration
- Don't try to get phone from bag—that's grounds for disqualification
Final 10 Minutes (Checking Protocol)
After the Exam
Immediate Post-Exam (What to Do)
✅ Healthy Post-Exam Routine
- Leave the venue promptly: Don't linger discussing answers—it's too late to change anything
- Avoid post-mortems: "What did you get for question 5?" creates unnecessary anxiety
- Eat something: You've used lots of mental energy. Refuel.
- Do something relaxing for 1-2 hours: Walk, music, TV, see friends (non-exam talk)
- If you have another exam tomorrow: Start evening routine early, prioritize rest
- If that was your last exam: Celebrate! You did it!
⚠️ Resist These Post-Exam Temptations
- ❌ Checking mark scheme immediately: You can't change anything. You'll just torture yourself.
- ❌ Comparing answers with everyone: Even if you got different answers, you might both be right (or wrong!)
- ❌ Catastrophizing: "I definitely failed" is rarely true. Wait for results.
- ❌ Starting next exam revision immediately: Give yourself a break. At least a few hours.
For Parents: How to Support on Exam Day
What Parents Can Do
What to Say (and Not Say)
✅ Helpful Things to Say:
- "You've prepared well. Trust your preparation."
- "Just do your best. That's all anyone can ask."
- "Remember to breathe. You've got this."
- "I'm proud of you for trying, whatever happens."
- "I'll be here when you're done. Good luck!"
❌ Unhelpful Things to Avoid:
- "Don't mess this up!" (increases pressure)
- "You better get an A!" (performance anxiety)
- "Remember your future depends on this" (catastrophizing)
- "Why are you so nervous? You'll be fine!" (dismissive)
- "I've told everyone you're taking this exam today" (external pressure)
Final Reminders
You've Got This!
- Preparation is 80% of success: Following this checklist ensures you're physically and mentally ready
- Equipment matters: Don't let a forgotten pen cost you marks
- Sleep > last-minute cramming: Always. No exceptions.
- Stay calm: Anxiety doesn't help performance. Use breathing techniques.
- Read questions carefully: More marks are lost to misreading than not knowing content
- Trust your preparation: You know more than you think you do
Good luck! You're going to do great. 🍀