Preparing for a major standardized test, whether it’s the SAT, ACT, or ISEE, isn’t just about studying equations, reading passages, or memorizing vocabulary. It is also important to train your mind and body to perform under pressure. Many students underestimate the physical and emotional stamina that testing demands–when it comes to achieving the best scores possible, a healthy mind and body are just as essential as knowing the material! 

In this article, we will explore how to balance academic preparation with mental and physical wellness. Studying must be paired with healthy habits, so that students feel not only confident in the material, but confident in their own abilities as well, when test day comes. 

The Connection Between Health and Test Performance

Before diving into strategies, it’s crucial to understand why health and wellness matter for test prep.

Standardized testing is, by design, a mental endurance challenge. Most exams last several hours, often requiring sustained attention, problem-solving, and emotional regulation under timed conditions. Students who neglect sleep, nutrition, or stress management can find themselves fading mid-test—not because they didn’t study enough, but because their brains are exhausted.

Research consistently shows that physical wellness directly influences cognitive performance:

  • Sleep improves memory retention and focus.
  • Exercise increases blood flow to the brain, boosting alertness and reducing anxiety.
  • Balanced nutrition fuels consistent energy levels.
  • Mindfulness and relaxation lower cortisol (the stress hormone), enhancing emotional control.

In short, test prep is a full-body endeavor—mental, physical, and emotional readiness all work together.

The Foundations of Test Prep Wellness

Below are the core areas students should focus on in the weeks and months leading up to a major test. 

Get Plenty of Sleep

If there’s one factor that most affects test performance, it’s sleep. Cramming until 2 a.m. might feel productive, but it actually sabotages recall and reasoning.

  • Aim for consistency. Teens need about 8–10 hours of sleep per night. Go to bed and wake up at the same time each day—even on weekends.
  • Create a bedtime routine. Avoid screens 30 minutes before sleep. Try light stretching, reading, or journaling. These alternatives help signal the brain that it’s time to settle down.
  • Prioritize sleep before test day. “Catching up” the night before doesn’t work. Quality sleep throughout the week is what solidifies memory and improves mental clarity.

Sleep is where the brain consolidates learning, turning short-term study into long-term memory. Without it, hours of test prep can go to waste.

Nutrition: Fuel for Focus

Brains burn glucose for energy, but not all calories are created equal. What you eat determines how steadily your brain performs during a long exam.

Smart choices:

  • Complex carbohydrates (oats, whole grains, fruits) provide slow, steady energy.
  • Protein (eggs, yogurt, lean meats, nuts) supports sustained concentration.
  • Healthy fats (avocados, fish, olive oil) improve brain function.
  • Hydration is key: even mild dehydration can cause fatigue or headaches. Drink water regularly; avoid sugary or energy drinks that cause crashes.

Avoid:

  • Heavy, greasy breakfasts before the test.
  • High-sugar foods that spike and crash blood sugar.
  • Over-caffeination, which can increase anxiety.

Tip: Practice eating your “test breakfast” during mock exams to see how your body reacts. The goal is steady energy, not temporary bursts.

Exercise: Sharpen the Mind Through Movement

Exercise isn’t just for athletes, it’s for thinkers. Moderate physical activity has been shown to enhance memory, executive function, and mood. Here is how you should be implementing exercise into your routine: 

  • Move daily. Even 20 minutes of brisk walking can improve concentration and reduce test anxiety.
  • Mix it up. Yoga helps with focus and flexibility, cardio boosts endurance, and light strength training builds confidence and posture.
  • Schedule it smart. Don’t skip workouts during test prep season, use them to reset your mind between study sessions. Being “too busy” is not an excuse: exercise should be integrated into your prep time as an essential part of your process.

Think of exercise as mental cross-training: it strengthens the very systems—attention, discipline, and resilience—that standardized tests demand.

Stress Management: Calm Mind, Clear Thinking

Test anxiety can sabotage even the best-prepared student. Managing stress is a skill that should be practiced well before test day. However, anxiety can hit unexpectedly, so it’s best to have techniques on-hand and ready to use in the face of unexpected stress.

Techniques to build emotional readiness:

  • Mindful breathing: Inhale deeply for four counts, exhale for four. Repeat until calm.
  • Visualization: Picture yourself sitting in the test room, feeling confident and in control. 
  • Progressive muscle relaxation: Tense and release each muscle group to reduce physical stress.
  • Positive self-talk: Replace “I can’t do this” with “I’m ready. I’ve practiced for this moment.”

Important: Anxiety often stems from uncertainty. Practice under real test conditions—timed sections, minimal distractions—so your brain knows what to expect. Familiarity breeds confidence.

Executive Function: The Unsung Hero of Confidence

A chaotic schedule leads to stress, while a consistent one builds momentum. Practice your executive functions to develop structure to your routine, and create an iron-clad preparation timeline that sets you up for unwavering success. 

Develop a routine that includes:

  • Study blocks (e.g., 60-90 minutes of focused prep followed by 15 minutes of rest).
  • Planning Ahead to keep organized and on-track 
  • Regular meals and early sleeping times.
  • Short breaks for stretching or breathing.
  • Weekly mock exams to simulate the real experience.

Structure signals to the brain that testing is manageable and predictable, turning fear into familiarity. Consistency with executive function trains your brain to replace any typical anxiety with self-confidence.

Steps to Prepare the Mind for Test Day

Once you have implemented a routine in your test and wellness preparation, break up your strategies into steps for better retention. If you find yourself struggling with an anxiety spike or brain fog, get back on track by following these three steps so you’re fully ready for the real thing.

Step 1: Practice Like It’s Test Day

Nothing builds mental endurance like repetition under real conditions. Students should take multiple full-length, timed practice tests—ideally at the same time of day as the real exam. This helps train the mind for long periods of sustained focus.

Pro tips:

  • Simulate the environment: quiet room, no phone, strict timing.
  • Review mistakes immediately after testing.
  • Track patterns: Are you losing focus halfway through? Are certain question types draining more energy? Adjust accordingly.

The brain thrives on routine; the more familiar the format feels, the calmer you will be under pressure.

Step 2: Train Cognitive Endurance

A long exam is a marathon, not a sprint. Build stamina by gradually increasing the length of your study sessions and mock tests. Try this schedule 

  • Week 1–2: 60-minute focus sessions.
  • Week 3: 90-minute sessions with one break.
  • Week 4–6: Full 3-hour practice test and remediation.

This progressive approach mimics how athletes train: building endurance over time so the final event feels manageable. Resilience, not perfection, is what wins test day.

Step 3: Master Test-Day Mindset

On test day, your thoughts can either empower or sabotage you. The goal is to keep your inner dialogue supportive and steady.

  • Accept imperfection: Every test-taker encounters hard questions. Don’t let this slow you down: move on and come back later.
  • Stay present: Focus on one question at a time, not your score or how others are doing.
  • Breathe through stress: A deep breath resets your nervous system faster than any pep talk.
  • Anchor your attention: If your mind wanders, gently redirect it to the next question. 

On Test Day: The Wellness Checklist

With the recommendations we have made for test prep health and wellness, you’ve trained your mind and body, now trust the process. Use the checklist below for test day to ensure you are carrying your success routine with you to the end: 

  • Eat breakfast 90 minutes before the test.
  • Bring a water bottle and snack.
  • Do light stretching in the morning.
  • Arrive early to avoid stress.
  • Breathe deeply before the first section, and if you ever feel overwhelmed during the exam
  • Smile and sit up straight: it signals confidence to your brain.

After the Test: Recovery and Reflection

After the test, don’t immediately rush into analysis or self-criticism. Testing drains mental energy, and your brain needs time to settle down and recover. Take a walk, eat a healthy meal, get some rest, and reflect later when emotions have settled just like you have practiced beforehand in preparing for the exam. 

Whether the score is exactly what you hoped for or not, remember: test prep isn’t just about one exam. It’s about learning how to handle pressure, set routines, and care for yourself when it matters most. Integration of proper health and wellness into your test prep routine builds habits that will serve you far beyond testing, as it trains your brain to think proactively about your emotions and how they directly affect your actions and progress.

The Bottom Line

Health and wellness aren’t luxuries, they’re non-negotiable components of successful test preparation. You can memorize every formula, passage, and word root, but without a rested, nourished, and calm mind, that knowledge won’t fully shine through.

So, start early. Build routines, move your body, and feed your brain. Treat test prep like training for a marathon: your goal isn’t just to finish, it’s to finish strong.

Test Prep with Piqosity

Piqosity offers a variety of test prep courses aimed to get students prepared for whatever test they’re facing. These courses, Digital SAT, ACT 2025, TSI, and all levels of ISEE (upper, middle, and lower) offer not only 12 full-length tests for students to practice with, but also a robust bank of practice questions and lessons especially designed to help reinforce the skills tested.

Piqosity analytics will track a student’s progress through a course and offer real-time remediation for skills they are underperforming in. Piqosity also offers private tutoring packages where students across the world can be connected in online sessions with experienced tutors, who understand the ins and outs of test preparation.

Let us help you or your student on your testing journey!