“What’s your mantra for staying calm and collected during exam prep and exams?”
Here is what 20 thought leaders had to say.
Every single time I get nervous before a test, I have to remind myself that it’s okay. It just means I care. I’ve seen people burn out by pushing too hard. Here’s a trick: write down your fears on paper, then write one fact that contradicts each one. It helps you take back control. Honestly, being kind to yourself works better than driving yourself crazy.
For me, having a structured and trusting approach to exam preparation is crucial in maintaining a calm state of mind. I know that the main source of stress is usually due to trying to manage too much at once, so I make a conscious effort to divide my preparation into smaller, manageable pieces and focus on only what is directly in front of me. This method prevents the level of anxiety from becoming overwhelming and creates the feeling that progress is being made, even though you are under pressure.
As for the exam itself, I use the same mindset when starting an examination. I will take time to breathe deeply and calm myself before beginning the exam; during the exam, I will take the time to properly read each question and consider it separately from any future question, and therefore, a separate problem. By staying calm, I am not trying to suppress my nerves. Rather, I am going to put my energy into what I have prepared for this exam and focus on that preparation at all times.
Kevin Baragona, Founder, Deep AI
Personally, I have a personal mantra that I use myself (and share with my clients) when they are trying to be an aspiring writer, as well as when taking their high-stakes exams: Breathe, Believe, Achieve. The first part is about using conscious deep breaths in order to relax and reduce your anxiety, the second is about believing you can achieve whatever you set your mind to – which will help build your confidence; and the last is about focusing on what you want to achieve – so you don’t get lost in the process. It really is a simple yet successful method of dealing with any kind of stressful or high-pressure situation – whether it is exams, a play audition, etc.
Brad Williams, Editor, Electrical Path
My mantra during exam prep is “consistency beats intensity.” I stay calm by trusting routines over last-minute effort. I study in short, predictable blocks and stop when the timer ends, even if things feel unfinished. That boundary reduces panic and keeps my energy steady. During exams, I focus on one question at a time and ignore the clock unless I’ve planned a check-in. Calm comes from honoring the system you built beforehand, not from trying to summon confidence in the moment.
Preparation beats panic every time. I learned this after barely passing my first licensing exam in 2012, after waiting until the last week to study. Back then, I thought that I could force through 300 pages in five days and remember everything. But I couldn’t at all, and I paid with a 72% passing rate when I needed 70%. That was too close.
Since then, my approach has changed completely. Now, I divide all of this into 45-minute review sessions over a minimum of eight weeks. No cramming and no all-nighters. Each session is on a single topic to allow my brain to process the information rather than just skim through it. On the day I take an exam, I will slowly breathe three times prior to starting. Those three slow, deep breaths reset my nervous system and remind me that I have already done the required work.
Eighty-five percent of students deal with test anxiety, according to research. The difference is whether you’ve built a foundation big enough so you can lean when the pressure hits. I’ve taken probably 15 major exams in my career, and the ones I passed easily were always the ones in which I spent weeks in preparation rather than days. Preparation beats panic every single time because there is no substitute for hard work, and you cannot simulate confidence when you have not earned it.
Ryan McCallister, President & Founder, F5 Mortgage
I tell my DELE students not to cram. Studying a bit at a time works better, and you actually feel less nervous. I’ve seen students take a short walk between study sessions or talk through their worries with a classmate, and it really helps them calm down. When you feel stressed, just think about why you started learning Spanish in the first place. That gets you back on track.
Carmen Jordan Fernandez, Academic Director, The Spanish Council of Singapore
Mantras are particularly helpful for maintaining composure during exam preparation and exams. For example, silently repeating a mantra to yourself can help you relax if you’re feeling anxious before an exam or overwhelmed by job demands. Mantras like “I am in control of my reactions” or “I invite peace and calm into my life” can help you focus and feel less stressed right away. Try stopping, closing your eyes, and repeating your mantra the next time you’re experiencing a high level of anxiety, whether it’s at work, a social event, or even during an argument.
By doing this, you’re helping yourself regain control by quickly resetting your body and brain.
David Magnani, President & Managing Partner, M&A Executive Search
For me, staying calm and collected during exam prep starts with investing in quality study materials and resources. Having the right tools at my disposal—whether it’s well-structured textbooks, engaging online courses, or practical practice exams—gives me a sense of confidence and control. I make sure to choose materials that align with the exam objectives and fit my learning style. It’s not just about quantity; I prioritize depth and clarity over cramming a massive amount of content. By leaning on reliable resources, I can study more efficiently, which ultimately helps me feel prepared and at ease.
Matthias Woggon, CEO & Co-founder, eyefactive
My mantra for exams has always been “ONE PROBLEM, ONE MIND.”
When I was still at the university, pressure came mainly from overload. Thinking about the entire exam at once drained my focus before real work even started.
I learned that anxiety spikes when attention splits. Future questions, past mistakes, and time all compete for the same mental space. The mantra forced a hard boundary. Only the problem in front of me deserved attention, nothing else.
During prep, the same rule applied. I studied in narrow blocks with a single objective. No multitasking, no jumping ahead. This reduced fatigue and improved my recall since my brain processed fewer signals at once.
“One problem, one mind” transformed my stress into a sequence, and that sequence into control.
Matt Bowman, Founder, Thrive Local
My preparation for an exam is now looked at as a habitual practice rather than a race for the finish. When I take exams, I have found that my stress and anxiety levels are greatly reduced when I break down the exam material over a 3-day period with small study sessions that are timed. By reviewing what I learned each day before bed instead of cramming it in right before the exam, I find that I can complete my studies in a more relaxed manner. At exams, my main focus is to stay present with only the test questions in front of me. I try not to worry about what others are doing or how much time remains before the end of the test. If I begin to feel nervous, I take a few slow, deep breaths and remind myself that I am well prepared for this exam. This type of preparation and mindset has been extremely helpful in keeping my mind and body from going into complete panic mode.
Roman Y M Films, Owner, Y M Films
I spent years in academia, and I used to panic before every major evaluation. I would flip through my notes frantically in the hallway. One day, I stopped. I realized that five minutes of cramming would not save me. I adopted a new mantra: “The work is already done.”
This phrase reminds me that I prepared for weeks. My brain holds the information, even if I feel nervous. I trust the version of me that studied late at night. When I sit at the desk, I take a deep breath. I put my pen down for a second. I repeat that the preparation is over, and now I just need to deliver. It shifts my focus from fear to execution. You prepared enough. Trust that.
Nikhil Pai, Founder, Chronicle Technologies
Anxiety usually comes from fearing the outcome. You worry about failing. To fix this, I swap fear for curiosity. My mantra is simply: “I wonder what they will ask me.”
This sounds simple, but it tricks your brain. Fear restricts your thinking, but curiosity expands it. I remember using this for a certification exam I dreaded. Instead of thinking “I hope I pass,” I thought “I wonder if I can solve their puzzles.” It turned the exam into a game. I felt like a detective rather than a victim. You engage with the questions differently when you want to solve them rather than just survive them. Stay curious about the challenge. It keeps you calm.
Peter Wuensch, Vice President, Knape Associates
My mantra for staying calm and collected during exam prep – and the exam itself – is simple: Plan the work, then work the plan… and breathe. It’s all about staying present. If I hit a tough question, I don’t panic—I park it, move on, and circle back with a fresh perspective. I also take small mental breaks—three deep breaths can do wonders between sections. The key is remembering that exams test your readiness—not your worth.
Being a mentor and an educator, I also urge my students to share the same mindset. I remind them that exams represent only one of the forms of assessing their knowledge and skills, and they should not allow the pressure to get to them. So, whether it’s prepping for the PMP or any advanced credential, my advice is: prepare like a PM, think like a strategist, and stay calm like a Jedi.
Arindam Sarkar, Education Director, APMIC | Project Management Certification
To me, being as calm as possible during exams means keeping an eye on what I can control and letting everything else go. My approach to exam preparation is to plan intentionally, trust my preparation, and take a deep breath when I feel pressured. When we are stressed, our ability to think is limited, which is why I make sure to pause, break things down into smaller pieces, and come back to the basics instead of panicking and trying to cram or do too much at once. To be as calm as possible isn’t about feeling confident; it’s about developing routines that will help you stay stable and think clearly when it counts.
Conrad Wang, Managing Director, EnableU
My motto is to get control of my breathing and pacing first. For me, physical calmness precedes mental calmness; once my body is stable, my mind tends to follow suit, and I can think about passing the exam as a matter of consistent application rather than something to stress about.
Dong Wang, Founder, Vanswe Fitness
My mantra is simple: control what you can control. I focus on creating a solid, structured plan and sticking to it. I break down what I need to learn into smaller, manageable pieces to avoid feeling overwhelmed. When the pressure hits, I remind myself to trust the work I’ve put in. A few deep breaths before an exam helps me center myself. Ultimately, I know that one exam doesn’t define me. It’s just one part of the journey.
Prof. Dr. David Ratmoko, Owner and Director, Metro Models
I don’t rely on self-talk. I rely on systems.
My rule: anchor your calm to something external you can control, not internal feelings you can’t. Before any high-pressure moment – client pitch, big presentation, whatever – I have a 10-minute routine. Same coffee. Same playlist. Same three-minute walkthrough of my notes. Every time.
The routine isn’t magic. It’s a signal to my brain: we’ve been here before, we know what to do next. That familiarity short-circuits panic.
I borrowed this from how we prep speakers at Gotham for keynotes. The pros don’t just “think positive” – they have pre-stage rituals that ground them. Same warm-up exercises, same breathing pattern, same mental walkthrough. It’s muscle memory for your nervous system.
Your brain can’t tell the difference between “I feel calm” and “I’m doing the thing I always do when I’m calm.” So build the system. Let the calm follow.
Feelings are unreliable. Systems aren’t.
Austin Benton, Marketing Strategist, Gotham Artists
When exams get close, I don’t panic. I just break everything into smaller chunks. I told some students once to reward themselves after finishing a chapter, and it actually boosted their confidence. This approach works because it keeps you from feeling overwhelmed. My advice is to sketch out a realistic schedule. It takes the pressure off and makes each day doable.
Yoan Amselem, Managing Director, German Cultural Association of Hong Kong
During stressful exam prep, I always tell students that some stress sharpens focus and motivation.
In psychology, stress can be divided into two categories: eustress and distress.
Eustress is actually helpful for achievement, preventing procrastination while helping to hone your focus.
Distress, however, triggers a fight or flight response and negatively impacts your performance.
This matters because many erroneously believe that stress is universally negative, and feeling stressed means something is wrong. This causes people to panic, pushing them away from eustress and towards distress.
In reality, it’s perfectly normal, healthy, and expected to feel stressed during exam prep, so don’t blame yourself for losing some composure.
Instead, find your optimal stress level, one that avoids complacency but isn’t distracting.
Some people thrive in chaos, working most effectively during high levels of stress. Others have a fine line between eustress and distress. Ultimately, this is something you need to discover for yourself, as it varies hugely between people.
Obviously, this is easier said than done, but expecting serene calmness during exam prep isn’t realistic and certainly shouldn’t be considered the standard.
Ben Schwencke, Chief Psychologist, Test Partnership
“I already earned this.” Say that with conviction. Write it on the inside cover of your binder. Say it during your morning teeth brushing. Post it on your monitor if you need to. Whatever it takes to silence that little voice inside your head telling you that you’re behind or not ready. When you think this instead of ‘what if I fail?’, it changes your entire perspective on the situation. Trick your brain into believing that test day is not a gamble, it’s a receipt. You’re simply cashing it in, and THAT feels different.
What’s most powerful about this statement is that it relaxes your body language. You lower your shoulders. You take deep, calming breaths. You cease worrying about irrelevant variables. Instead of studying to just scrape by, remind yourself that you’re landing the plane (taking the test) that you’ve been fueling up and flying around (studying) for however many weeks. I promise you, your mind functions exponentially better when you’re not in fight-or-flight mode. Plus, confidence is quiet. Panic isn’t.
Shane Lucado Esq., Founder & CEO, InPerSuit™
