Top 5 Actions to Take 1 Hour Before an Exam

When it comes to hitting the right note on test day, a pre‑exam hour routine is a set of focused actions taken in the 60 minutes before you walk into the exam room. It helps lock in memory, calm nerves, and get your brain running at peak speed. Below you’ll find the five most effective moves backed by research and real‑world experience, plus a quick checklist you can copy onto a sticky note.

Why the Last Hour Matters

Studies from the University of Chicago and Stanford show that a brief, strategic burst of activity right before a test can boost recall by up to 12% compared with cramming the night before. The brain’s hippocampus, which stores short‑term facts, is most receptive when stress is low and blood flow is steady. Anything that spikes cortisol (the stress hormone) in the final minutes can actually erase what you just reviewed. That’s why the actions you pick for the last hour should be low‑impact, high‑reward, and designed to keep the nervous system in a relaxed, alert state.

1. Light Physical Exercise

Physical exercise might sound counterintuitive when you’re pressed for time, but a 5‑minute walk or a quick set of jumping jacks gets fresh oxygen to the brain and releases endorphins that blunt anxiety. Research in the Journal of Applied Physiology finds that a short bout of aerobic activity raises norepinephrine levels, sharpening attention for the next 30‑45 minutes. Keep it gentle-no heavy lifting or sprinting-just enough to feel the heartbeat lift slightly.

• Walk around the hallway or outside for 3‑5 minutes.
• Do a series of 20 body‑weight squats, followed by 20 arm circles.
• Finish with a light stretch of the neck and shoulders to release tension.

2. Hydration and a Light Snack

Water intake is a sneaky performance booster. Even mild dehydration can reduce cognitive speed by 5%‑10%. Grab a bottle of water (about 250ml) and sip slowly to avoid a sudden bathroom break. Pair it with a small snack that combines complex carbs and protein-think a banana with a spoonful of peanut butter. The glucose provides a quick energy lift, while protein stabilises blood sugar, preventing the crash that can happen after sugary candy.

3. Last‑Minute Review of Core Concepts

Last‑minute review should be active, not passive. Instead of rereading a chapter, pull out your study flashcards and test yourself on the top three concepts that carry the most weight. The testing effect-retrieving information from memory-strengthens neural pathways far more than another read‑through. Aim for 5‑7 rapid recall cycles; each cycle should take about 30 seconds.

• Identify the three most‑tested topics.
• Write a one‑sentence answer on a blank card, then cover it and recall.
• Flip the card; if you’re wrong, spend 10 seconds clarifying the point.

4. Deep Breathing to Tame Test Anxiety

Deep breathing is a neuroscience‑approved method to lower cortisol within minutes. The 4‑7‑8 technique-inhale for 4 seconds, hold for 7, exhale for 8-activates the parasympathetic nervous system, slowing heart rate and sharpening focus. Do two rounds of this cycle while seated at your desk; the simple rhythm also gives you a mental cue that the exam is a manageable challenge, not a threat.

5. Visualization and a Positive Mindset

Mindset visualization might feel a bit “new‑age”, but elite athletes use it to prime performance. Spend a minute picturing yourself opening the exam booklet, reading the first question, and answering it confidently. Pair the image with a short affirmation-"I know this material, I can solve each problem"-to reinforce self‑efficacy. This mental rehearsal primes the brain’s motor planning areas, making the actual task feel more familiar.

Quick Takeaways

• Move your body lightly to boost blood flow and alertness.
• Drink water and snack on a banana‑peanut‑butter combo for steady energy.
• Use active recall with flashcards instead of passive rereading.
• Practice the 4‑7‑8 breathing pattern to calm nerves.
• Visualize a successful start and repeat a short affirmation.

Comparison of the Five Actions

Common Pitfalls to Avoid

Even the best routine can backfire if you slip into these habits:

• Last‑minute cramming: Re‑reading notes floods the brain with too much info and raises anxiety.
• Skipping water: Dehydration is a silent performance killer.
• Heavy meals: Digesting a big lunch diverts blood from the brain.
• Over‑stimulating screens: Blue light can increase alertness when you need calm.
• Negative self‑talk: Telling yourself “I’m not ready” spikes cortisol and impairs recall.

Bonus: One‑Page Checklist

Print this out, fold it, and stick it on your desk. When the clock hits 60 minutes, run through the list without overthinking.

1. Turn off phone notifications.
2. Drink 250ml water.
3. Eat a banana with a spoon of peanut butter.
4. Do a 5‑minute walk or 20 squats.
5. Run 5 rapid flashcard cycles on top three topics.
6. Practice 2 rounds of 4‑7‑8 breathing.
7. Close eyes, picture a smooth start, repeat your affirmation.
8. Take a deep breath, smile, and head to the exam room.