How to Build a Study Routine That Reduces Exam Anxiety

A practical, science-backed guide from an educator who’s helped hundreds of students conquer their exam fears.

When I first began working with students one-on-one, the most common thing I heard was:

“Sir, I feel like I’m studying all day but I’m still anxious about exams.”

I could relate. Years ago, when I was a student myself, I had the same problem. I’d sit down with my books early in the morning and still feel like I wasn’t doing enough. It wasn’t until I learned how to structure my routine properly—with intention and clarity—that my exam anxiety actually began to reduce.

In this post, I’ll walk you through how to build a study routine that does more than just organize your time—it actively calms your nerves, increases retention, and gives you a sense of control, which is the key to managing exam anxiety.

🧠 Why a Routine Matters for Anxiety

Let’s start with the obvious: when you don’t know what to study, how much to study, or whether you’ll finish the syllabus, your brain goes into overdrive. That uncertainty is what creates panic.

But when you have a clear, realistic study routine:

• Your brain stops guessing
• You stay grounded in progress
• You regain control over the chaos

📚 A 2018 study in Behaviour Research and Therapy found that structured routines significantly reduce anxiety in students by creating a sense of predictability and progress [source].

Now, let’s break it down step-by-step.

✅ Step 1: Set Clear, Achievable Goals

The first mistake many students make is saying, “I want to study all day.”

That’s not a goal. That’s a recipe for burnout.

Instead, set SMART goals:

• Specific: “Revise Class 10 Chemistry Chapter 1”
• Measurable: “Finish 3 pages in 45 minutes”
• Achievable: Not 10 chapters in a day
• Realistic: Based on your current level
• Time-bound: “By 6 PM today”

💡 My Tip: At the start of every week, write your weekly study targets. Break them down into daily action steps.

✅ Step 2: Choose a Study Framework (Pomodoro or 90/20 Rule)

The structure of your routine depends on how long you can focus. I’ve seen students succeed with both the Pomodoro Technique and the 90/20 Rule.

⏱ Pomodoro Technique:

• Study for 25 minutes
• Take a 5-minute break
• After 4 sessions, take a 15–20 minute break

📘 90/20 Rule:

• Study deeply for 90 minutes
• Take a 20-minute full-body rest (walk, stretch, relax)

🧠 According to The Journal of Educational Psychology, taking regular breaks improves cognitive functioning and prevents fatigue during long study hours [source].

✅ Step 3: Design Your Daily Routine (Morning, Midday, Evening)

I often get asked, “Ma’am, what’s the best time to study?”

There isn’t one-size-fits-all. But here’s a sample routine that works for most students:

This structure builds rhythm into your day, and rhythm reduces mental chaos.

✅ Step 4: Prioritize Sleep, Food, and Breaks (Don’t Skip!)

Here’s something I tell every student:

“Your brain is your exam engine. You need to fuel it well.”

I’ve seen students fail not because they didn’t study—but because they slept poorly, skipped meals, or didn’t take breaks. These things increase cortisol, the stress hormone, which makes anxiety worse.

• 🛌 Sleep: Minimum 7 hours a night
• 🥗 Food: Avoid junk; eat whole grains, nuts, fruits
• 🧘‍♂️ Breaks: Use them for movement or mindfulness, not mindless scrolling

🧬 The Harvard Medical School notes that proper sleep and nutrition can significantly reduce anxiety and improve focus during learning tasks.

✅ Step 5: Build in Revision Days (Not Just New Study)

Most students focus only on finishing the syllabus. But if you don’t revise, you forget.

Anxiety often spikes when you realize you’ve studied something—but can’t recall it.

💡 My Strategy:

• Use Spaced Repetition: Revise each topic 2–3 times over a month
• Every 7th day is a “Revision-Only” day: No new topics, just review
• Use flashcards, mind maps, or teaching someone else

This builds confidence and recall, which directly lowers anxiety.

✅ Step 6: Add Buffer Time to Your Plan

Your routine should not be packed wall-to-wall. That’s not discipline—it’s stress in disguise.

Leave room for:

• Unexpected delays
• Recovery from low-energy days
• Emotional decompression (yes, that’s real!)

When you know your schedule can absorb setbacks, you’re less likely to panic.

✅ Step 7: Track Your Progress (Visuals Work Best)

Every time a student says “I feel like I’m not doing enough,” I ask them:

“Have you tracked how much you’ve done?”

Once they see it on a chart or habit tracker, they feel better instantly.

Use:

• ✅ Bullet journal with checkboxes
• ✅ Weekly progress bar on whiteboard
• ✅ Study apps with completion meters

This creates a feedback loop: progress → confidence → less anxiety.

✅ Step 8: Use Affirmations and Mindset Reset

Yes, affirmations sound cheesy. But they work.

I used to write this on a sticky note:

“I’ve prepared the best I can. I’m calm and ready.”

Read it before every study session. It rewired my inner dialogue from panic to preparedness.

Try:

• “I study with clarity and calm.”
• “Every hour I study makes me stronger.”
• “I’m progressing, and that’s enough.”

🧠 A study published in Social Cognitive and Affective Neuroscience found that self-affirmation boosts activity in the brain’s reward centers and reduces threat response.

✅ Step 9: Avoid “Comparison Spiral”

One of the biggest anxiety traps is comparing your routine with your friend’s.

Your friend says, “I’m studying 12 hours a day.” Suddenly, your 6-hour plan feels inadequate.

But what if they’re not sleeping well? Or not retaining anything?

📌 Truth: A shorter, effective routine always beats a longer, unstructured one.

Focus on your goals, your pace, your plan. That’s the only path to real calm.

✅ Step 10: Review and Adjust Weekly

I revisit my own routine every Sunday. Why?

Because life changes. Schedules change. Energy changes. And your routine should reflect that.

Ask:

• What worked this week?
• What didn’t?
• What can I adjust?

This habit builds flexibility, which is just as important as discipline.

🔁 Real-World Case: Aarav’s Story

Let me tell you about Aarav, a student I mentored last year for Class 10 board prep.

When he first came to me, he was:

• Studying without breaks
• Sleeping only 5 hours
• Panic revising entire chapters the night before tests

We built a new routine using the principles above:

• 6-hour study blocks
• Proper sleep
• Weekly revision
• Meditation every morning

Within 2 weeks, he told me:

“Sir, I feel like I finally know what I’m doing. I’m still nervous, but not panicking.”

By exam time, Aarav had more confidence than ever before, and it showed in his results.

✅ Final Routine Template (Adapt This!)

Here’s a simple template you can try:

Adjust as per your school hours and energy levels!

💬 Final Words

If there’s one thing I’ve learned, it’s this:

A calm mind + clear routine is the most powerful exam strategy.

Don’t wait for motivation. Build your system, and the confidence will follow.

Start small. Make it stick.
And always remember—you are more capable than your anxiety tells you.

With you on the journey,
— Hiron Pegu, Educator & Blogger at ExamCalc