How to Feel Awake and Alert on the Morning of the SAT or ACT

In the shortened days of winter, many people deal with feeling more tired. Add to this the stress of finals (and test prep), studying late into the night, and the fact that teens, at their baseline, need more sleep than adults, and it's understandable that you might experience lethargy at the beginning of the day. 

However, knowing the importance of the SAT and ACT, you don't want to feel like you haven't hit your mental stride until ninety minutes into the test. You want to feel alert and engaged from the start.

​Today's blog shares some habits that you can easily add to your routine to feel and perform your best on test day morning. ​​Many of the techniques will also help you calm down if you are feeling anxious, stressed, or jittery. Really, these are techniques for feeling centered, regardless of whether you start out lethargic or wound up.

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​If you just took the February ACT, you know how important this topic is! There are a few weeks before the March 14th SAT, and ACT test-takers will have another chance on April 4th. By experimenting with these ideas now, you'll be able to fine-tune your morning routine and feel better in school leading up to test day.

Meditation: Try getting up 15-20 minutes earlier (I know it sounds counter-intuitive to suggest less​ sleep, but stick with me on this), and add a meditation to your morning routine. Meditation is both an opportunity for deep rest and, when done in the morning, a nice bridge between being in sleep-mode and alert-mode. I explain a basic meditation practice in my book, Acing It! A Mindful Guide to Maximum Results on Your College Admissions Test and teach students how to meditate as a part of my test prep programs or single coaching sessions. To get the maximum benefits of your meditation, I recommend meditating before you eat food or drink coffee.

Eat a Healthy Breakfast: Not only does eating breakfast give you fuel, but it also kickstarts your body's inner workings. My favorite breakfast is steel-cut oatmeal with mix-ins and maybe some extra nuts on the side if I'm feeling  particularly hungry. You can experiment with how big or small your breakfast is, but eating something is better than nothing. 

Caffeine: "But First, Coffee" is a meme for a reason. If you don't already drink caffeine in the morning, experiment with having a small cup of coffee or caffeinated tea with your breakfast. Personally, I don't drink caffeine every morning. Instead, I save it for the mornings I'm especially tired or want to feel extra alert, as you would on test day. If, like me, you don't include caffeine into your normal morning routine, be sure to experiment with drinking coffee or tea before test day because caffeine gives some people the jitters. If coffee—or too much coffee—has that effect on you, it's good to know your limits so that you don't feel extra anxious or have trouble focusing or sitting still while taking the official test.

Move: The next thing you can try is a bit of physical activity, such as pushups, yoga sun salutations, burpees, or dancing (in your room—no one will see) to get your heart rate up or release any test-day nerves.

Deep Breaths (and Refreshing Scents): Taking full, deep breaths feels really energizing. A few ways to play around with this basic idea:

• Go for a five minute walk before you leave for the test center or around the test center once you arrive, or simply stand outside for a few minutes breathing that cold, crisp winter air.
• Use smells from essential oils, toothpaste, or a small can of mints or espresso beans. The smells of citrus fruits, coffee, and mint are all energizing. Lavender improves concentration and calms nerves. Additionally, by inhaling any scent you enjoy, you'll naturally start to breathe more deeply. You can bring a few mints or essential oil bottle with you into the test room to smell during the break, but be considerate of your neighbors; some people are really sensitive to smell, so don't douse yourself in essential oils—even if you think you're doing your neighbors a favor.
• Count your breath: Inhale for 4 counts, hold for 2-4 counts, exhale for 4-8 counts. 

If you find this blog helpful, please share it with friends!

If you have thoughts or questions, drop a comment below or write me an email.

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Want more guidance from me? Here are a few resources and offerings you might consider:

• Acing It! A Mindful Guide to Maximum Results on Your College Admissions Test: 
  ​My book, in which I walk you through all the steps of the test prep process from beginning to end and includes a chapter on "Keeping Clear" during your test prep and on test day.
• Test Prep Coaching: 
  Work with me for a single session or a package of 12 sessions to get your SAT or ACT prep into top shape! Coaching packages include a review of what you need to know for the SAT or ACT using my math and grammar outlines, opportunities to take and review official SATs and ACTs, and opportunities to learn mindset and study habits that facilitate top performance. I've lowered my rates for online coaching! Ask your parent to schedule a complimentary consultation—it's the first step to working with me.
• This blog post on how to improve your sleep habits:
  In the above blog, I wanted to focus on things that you can do regardless of how well you slept the night or week before the test. That said, of course improving your sleep habits will help you to feel and function better on the morning of the test.

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