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How To Survive Exams and Board Studying

Writer's picture: Laura B. Vater, MD, MPHLaura B. Vater, MD, MPH

Exams have become part of our everyday lives in medicine, school, training, and practice. The more comfortable we can get with this reality, find a way to intertwine studying into our daily lives and maintain our health and sanity in the process, the better we’ll do.


Here are some tips for success on exams and for health that I've learned over the years: 


1. For big exams and boards, create a study plan far in advance 


This will help you succeed and reduce your anxiety on exam day.


Figure out all the material you want to cover before the exam date (and how many times you want to cover it). This should include a review of materials along with plenty of practice questions. Get out your calendar, start with the test date, and count backward. Then, figure out how much material should be done each day & write down your goals for each day/week.

Make sure to block off some days for rest and some days with less studying.


Build in small and larger rewards for yourself for sticking to the schedule (see below).


Give yourself grace when the schedule changes and you're too tired to study, or if something unexpected happens. You're a human, too, and this happens to all of us. 


2. Sleep and exercise help your brain to learn 


Our brains just don't work without sleep. Attention, focus, and memory all decline when we're sleep-deprived. Our bodies need 7-9 hours of sleep a night. That overnight study session will do little to actually help you learn. Focus on getting enough sleep so information can be stored and processed (and for the information you don’t really need to be discarded by your brain). Allow your body and mind to rest, and you'll be a better learner. 


Exercise helps you learn and supports your mental and physical health. When you exercise, it increases BDNF (brain-derived neurotropic factor), which improves cognitive function and learning. Physical activity is not a waste of time, even though it can feel like it in the most rigorous schools. 


Your health matters, too. Take care of yourself and encourage your peers to do the same. 


3. Active learning - practice questions and quizzing yourself


Above all, practice questions are the highest-yield way to learn. You get real practice for exam day, you learn what you don’t know, and you can focus on your weaknesses. The key is to start before you feel ready. Start early and be prepared to get things wrong. Failure is part of the process.


For every question you get wrong, don’t beat yourself up. Remind yourself that failure is the path to success. Repeat this to yourself over and over. "The more I fail, the more I learn."


Every question you get wrong now means you’re learning something. And it’s something you won’t get wrong on exam day.


You don’t have to show anyone your percentages on your question bank. Don’t compare scores. Don’t worry about what other people are doing. Just start. And keep going.


4. Strategies for focus


Make and try to stick to a realistic study routine.  It often helps to study in the same place each day, around the same time, so your body naturally knows the routine.


To focus, try studying in sprints. Block access to your phone (with the free Forest app, or I use the Freedom app on my computer) for 50 minutes or so, then focus on getting that work done. 


When the time is up, check off what you’ve accomplished on your schedule and give yourself a few minutes to rest and a small reward (it can be simple, like a quick walk, a cup of coffee, listening to music, or even a dollar amount that can accumulate to a larger reward). 


On long study days, after completing a few blocks of study, give yourself a longer break.

If you find yourself having trouble focusing, eliminate distractions by going to the library and leaving your phone behind. Learning a few brief meditations can help, as can being in nature and making sure you're getting enough sleep and exercise.


5. Take time to celebrate after exams


A good friend of mine once said, "Never miss an opportunity to celebrate." Whether it's after a study session, a big exam, or passing a test, find ways to celebrate along the way. Did you stick with your plan for the week? Celebrate this. Did you do a practice test, even though you were scared? Did you finish a chapter, a book, or a question bank? 


Celebration is not just about the outcome, but about how you showed up. When you walk out of the test, no matter how you feel it went, take the evening, weekend, or week to celebrate. Just showing up and finishing is a huge accomplishment. You probably did better than you think. Nearly all of my classmates thought they failed the USMLE Step One when they walked out that day (me included). And we all did much better than we thought we did. 


Don’t miss the chance to celebrate with your loved ones! 


6. Mental frameworks words of encouragement


When you're in the midst of studying, repeat these to yourself: 


“I am more than an exam. My worth goes far beyond this. I am more than a career or job.”

"I'm grateful for each question I get wrong because it teaches me something. I embrace the failures on the path to success."


"This exam does not get to steal my joy."


"All this time and effort studying are not wasted. There are patients who will benefit from what I learn today. I am learning this for them so that when they are in a vulnerable and challenging moment, I can provide the best care. I will push through what is challenging to expand my knowledge. I will push through my self-doubt. I will show up each day because my patients will benefit from all of this."


7. Make it sustainable


Studying is a big part of our lives and careers. It helps to learn how to study in a sustainable, effective way that also supports your health. Remember that the long seasons of studying don't last forever. I’m grateful to be years away from my next board exam (!!)


Study in short sprints, take breaks, celebrate your progress, and take time for your health and relationships. This will help sustain you. Keep working hard and showing up. And remember that you’re a human, too. You deserve health, time to rest, and joy throughout the process.


Good luck!

Laura 

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Each month, Dr. Vater sends resources and a message of encouragement to help you find more health, joy, and meaning in life.

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