Exam season study guide: Simple study tips for children to score good marks

We’ve all been there. Exam time rolls around, and suddenly, it feels like the weight of the world is on your shoulders. Late-night studying, cramming, leaning heavily on friends and family, and hoping for an easy paper can all be part of the experience. But did you know exams aren’t just about testing what you know? They can actually help you build resilience and access more of your own potential, which are skills you carry with you to enrich your whole life. While exam stress can be tough, there are some smart, science-backed strategies you can use to turn anxiety into confidence. Let’s explore some proven ways to navigate exam season and help children to score good marks.

Focus more on conceptual learning than memorizing

According to Prakriti Poddar, global head, mental health and wellbeing, Roundglass Living, “Students often experience significant stress when they struggle to recall what they have learned, especially just before exams. However, the key to reducing this stress isn't just about becoming better at memorization—it's about shifting from rote learning to deeper conceptual understanding. Memorizing things initially engages your short-term memory, which is a temporary storage space for information, but continuous practice and rehearsal can help move what you’ve learned from short-term into long-term memory storage over time. Lasting retention is contingent on grasping the fundamental concepts you’ve learned, not only on the ability to recite facts.”

Learning stress management from parents

Children absorb behavior like sponges. When parents handle stressful situations like traffic jams or work deadlines with composure, they’re showing their children that stress isn't something to be afraid of. Think of stress management like learning to swim: start in the shallow end and gradually work your way to the deep end!

To help school-aged children manage stress, try introducing them to well-being practices like meditation and yoga. There are tons of digital resources available (both online and offline) to help build emotional resilience. Show your kids how to practice deep breathing and chanting, or encourage them to listen to playlists of calming music. Don’t forget about the great outdoors! As parents, we need to explain to our children that stress doesn’t only live in the mind. It’s also stored in and managed through our bodies. Even simple movement activities, like a short walk outside, can reduce stress significantly.

Prioritize holistic well-being

Academic success demands more of us than marathon study sessions! It’s all about understanding that our physical, mental, and emotional well-being are interconnected. What and how much you eat, combined with the quality of your sleep, plays a huge role in your energy level and ability to focus, which ultimately impacts your learning.

That’s why we need to adopt a holistic approach to our health that includes proper rest, nutrient-rich meals, physical movement, meaningful social connections, and reasonable screen time limits. Rather than treating healthy habits as chores, parents can help by presenting these as interconnected lifestyle activities that support both academic performance and a more positive outlook.



Manage anxiety and panic with breathwork

When stress tips over to panic, it can lead to symptoms like sweating, a racing heartbeat—even difficulty breathing. In those moments, having some calming strategies in your back pocket can work wonders. Simple breathing exercises can immediately bring a sense of calm, as long, deep breaths activate the body's natural response to relax.

Try 3-2-1 technique

Try the "three, two, one" technique. Focus on your senses to ground yourself: Find three objects you can see, two objects that you can feel by touch, and one scent that you can smell. This sensory mapping exercise shifts brain activity from your emotional centers to the present moment, which helps to ease anxiety. Over time, using such techniques trains us to navigate life’s ups and downs with greater ease, mindfulness, and self-compassion.

Eat the right brain food

The brain is the body’s top energy consumer. It’s a caloric bonfire that uses up to 25% of the energy from the food you eat. During intense study periods, it needs all the clean energy it can get. Fresh berries deliver antioxidants that are fantastic for memory function. Healthy fats from nuts help with sustained concentration. Protein sources like Greek yogurt, boiled eggs, or chickpea hummus help maintain stable blood sugar levels that prevent focus crashes common after eating processed snacks.

Hydrate well

Hydration is crucial, too. Even mild dehydration can impact mental performance, so keep water, herbal teas, or natural coconut water handy to keep yourself sharp during long study sessions. Exam season doesn’t need to be a source of dread and overwhelm for students and their families. By adopting a few of these practical strategies for stress management, effective learning, anxiety management, and proper nutrition, students can navigate this challenging period with greater strength and confidence.

The resilience we develop during exam prep serves us far beyond our time at school, helping us deal with life’s curveballs for years to come. So, study smart, remember to prioritize your well-being, and give it your best. Good luck!