How to Prepare Your Child for Tests and Exams: 8 Practical Strategies

3. Practise remembering, not only rereading

Rereading notes and highlighting can feel productive because the material looks familiar. However, familiarity is not the same as being able to recall and use knowledge in an assessment. Retrieval practice asks the learner to bring information to mind without looking at the answer first.

Your child could:

• write what they remember about a topic, then check their notes
• answer low-stakes quiz or flashcard questions
• explain a concept aloud in their own words
• complete practice questions or past papers under suitable conditions
• mark their response, identify errors and try a similar question again.

A systematic review of classroom research found that retrieval practice commonly improved learning across subjects and education levels. The authors also noted variation in how it was used and limited evidence from some populations. Treat it as a flexible tool rather than a rigid formula. Feedback matters because children need to correct misunderstandings, not rehearse them.

4. Reduce distractions and adapt the study environment

Help your child choose a space where they can concentrate and find what they need. This may mean placing the phone out of reach, closing unrelated tabs, using headphones or working near an adult. It does not need to reproduce the exam room exactly, and “quiet” is not ideal for every learner.

Consider your child’s age and profile. A child with attention, sensory or learning differences may need shorter tasks, visual instructions, movement breaks, assistive technology or another agreed support. Use strategies that improve access and independence rather than expecting the child to push through an unsuitable setup.

5. Protect sleep and regular routines

Late-night cramming often trades preparation time for fatigue. Keep bedtimes and wake times as consistent as practical, especially in the week before an assessment. Current Australian guidance recommends 9 to 11 hours of uninterrupted sleep each night for children aged 5 to 13 years and 8 to 10 hours for young people aged 14 to 17 years. It also recommends avoiding screens for the hour before sleep and keeping screens out of the bedroom.

If your child has not finished everything, help them choose one or two priorities, prepare what they need for the morning and stop at a sensible time. Rest is part of preparation, not a reward for completing every task.

6. Keep food, water and caffeine simple

There is no single “brain food” that guarantees better results. Aim for familiar meals and snacks that your child usually tolerates, regular access to water and enough time to eat. Avoid introducing supplements or an unusual breakfast in the hope of changing performance on the day.

Be cautious with coffee, cola and energy drinks. Healthdirect notes that too much caffeine can cause anxiety and that caffeinated energy drinks may contribute to sleep problems in children and young people. Caffeine can also remain in the body for hours, so using it to compensate for lost sleep can make the next night harder.

7. Prepare for exam day

Reduce avoidable surprises by confirming the start time, location, travel plan and permitted equipment. Pack approved items the night before and allow enough time to arrive without rushing. Check the current rules rather than assuming that a watch, calculator or other device is allowed.

On the day, keep the message calm and realistic: “You have prepared, and you can take this one question at a time.” Encourage your child to read instructions carefully, notice the marks or time available and move on temporarily if they become stuck. After the assessment, give them time to decompress before asking for a detailed review.

If illness, injury or another serious event affects attendance or performance, contact the school promptly. Processes and deadlines for illness, misadventure or special consideration vary by school and examination authority.

8. Respond to nerves without adding pressure

Some nervousness before a test is common. Acknowledge how your child feels without treating the feeling as proof that something will go badly. Ask what would help: listening, checking the plan, practising one question together or taking a short break.

A slow exhale, grounding attention in the room or using a brief coping statement may help some children settle. These are options, not tests they can fail. Praise preparation, problem-solving and recovery from mistakes rather than promising a particular result. Try to avoid repeated comparisons, last-minute quizzing or messages that make the result feel like a measure of the child’s worth.

When exam stress needs more support

Test anxiety can affect learning and wellbeing, but one difficult exam does not establish an anxiety disorder. Consider extra support when distress is persistent, causes significant sleep disruption, panic or school avoidance, or interferes with daily functioning. Start with the child, their teacher or school wellbeing team and a GP or psychologist where appropriate.

Our companion article on dealing with exam anxiety focuses more closely on signs of anxiety and coping. Families can also contact Quirky Kid to discuss whether psychological support may suit their child.

Good preparation is not about removing every anxious feeling or guaranteeing a mark. It is about helping a child understand the task, practise effectively, protect their wellbeing and approach the assessment with a workable plan.