The Exam week Soft Landing

What's inside

Fill it in on a calm day about a week before the exam, then follow it when stress is high.

• Start: your stress signals at three levels, and one list for all your exams with a "Booked" box for exam accommodations.

• Part 1, body basics:
• a sleep floor (the fewest hours you'll protect) and a wind-down;
• default meals and a caffeine cut-off time;
• small movement breaks (stimming counts);
• a sensory buffer for each sense;
• a study rhythm with a break menu.

• Part 2, the seven days:
• a day-by-day plan from five days before the exam to the day after, plus a fillable week map with energy check-ins;
• an exam-bag checklist and an exam-morning plan;
• the first two minutes in the exam room, and what to do if your mind goes blank;
• a one-line request to the proctor if an accommodation is missing;
• a plan for the time between exams.

• Part 3, emergency downshift:
• a three-level ladder (wobbly, overloaded, cannot cope) and your own plan for each level;
• a text you can send without thinking;
• what to do if you can't start studying, or can't sit the exam.

• Part 4, after the exam: the first hour, the recovery days, and notes for next exam season.