I can study for a test and do well, but a few weeks later, I've forgotten most of what I learned. I need strategies to make the information stick.

Practice answering questions under timed conditions and in a quiet environment to mimic the exam setting.

Use flashcards, practice questions, and teach the material to others to strengthen memory retrieval pathways.

Acknowledge that mistakes are part of learning and treat yourself with kindness and understanding, rather than harsh self-criticism.

Shift focus from achieving a perfect score to demonstrating understanding and learning from the experience, regardless of the outcome.

Gradually expose yourself to exam-like conditions through practice tests in a controlled environment to desensitize yourself to the pressure.

Practice deep breathing exercises, progressive muscle relaxation, or mindfulness meditation regularly and before exams to calm the nervous system.

Work with a therapist to identify and challenge negative thought patterns related to exams and develop coping mechanisms for anxiety.

Allocate specific blocks of time for different activities, including breaks, to maintain focus and productivity.

Create a dedicated area for studying that is free from distractions and signals a work mindset.

Divide large assignments or study sessions into smaller, manageable chunks to avoid feeling overwhelmed.