Sailing Through Exam Stress: How to Harness Your Values to Set Your Course
The exam period is almost upon us. Are you feeling a bit lost in the sea of assignments and exams? Are you finding it hard to focus? Perhaps you are worried about even getting started?
Trust me, many young people will be feeling exactly the same as you. Here at GRIT, we’ve taken insights from many young people who access our services and explored their learnings and how they apply these to their revision and exams. The overarching feedback has been that in order to gain clarity, confidence and focus, it is important to set a goal(s) to work towards. In this blog, I take the opportunity to look at how to set goals and the steps you can consider to ensure the goal is important to you.
Take your exams, for example. Setting a goal to revise for so many hours a day, can give you direction, purpose, and something to strive for but only if it means something to you. A goal is merely a string of words, particularly if it is a goal that is important for someone else but not for you. To have impact on your life, a goal needs to be meaningful. It needs to have value to you. So understanding your values alongside the goals you want to achieve is an important first step.
What is a value?
Our values are like a compass, guiding us through life’s journey. They are deeply rooted in what we fear losing the most. For some, it could be the worry of letting down family or teachers by not doing well in school, while for others, it might be the fear of not achieving a certain grade in a certain subject.
When you know what you truly value, you can gain clarity and power to make decisions aligned with your authentic self i.e. who you truly are. So, if achieving a certain grade in your exams aligns with your values of personal growth and academic excellence, you’re more likely to stay focused and motivated. But if it is something else, then you are less likely to achieve this.
But here’s the thing – if you’re not aware of your values, you might find yourself facing a lot of adversity and challenge along the way. It’s like trying to navigate a maze blindfolded. But once you take the time to understand your values, everything can change. It is the difference that you make in how you show up to exams, that will make the difference.
When you are aware of what you value, your goals will be easier to set and things will become clearer and more aligned to what you really want to achieve. And I have no doubt, going on to achieve your goals will also become a whole lot easier.
A quick and easy exercise to identify your values
So, if you’re feeling a bit lost or overwhelmed at the prospect understanding your values, here is a quick exercise you could consider:
- Set aside some quiet time and grab a notebook and pen.
- Write down moments in your life when you felt truly happy, proud, or fulfilled. These could be accomplishments at schools, experiences outside of school such as holidays, trips with friends or family, or interactions with others such as your friends.
- Next to each moment, jot down the emotions you felt. Did you feel proud, excited, or maybe relieved?
- For each emotion you’ve listed, ask yourself why it made you feel that way. For example, if you felt proud when you received recognition for a project at school, ask yourself why that matters to you. Keep digging deeper until you uncover the underlying values behind those emotions.
- Look for common themes or patterns among the values you’ve identified. Maybe you value your family, adventure, helping others, or personal growth.
- Once you’ve identified several potential values, prioritise them by considering which ones are most important to you. You can do this by asking yourself questions like, “If I could only choose one value to guide my decisions, which one would it be?”
- Make a list of your top values and keep it somewhere you can easily refer to. This will serve as a guide when setting goals or making decisions aligned with your values.
A quick and easy exercise to set your goals
Now that you’ve identified your core values, it’s time to translate them into actionable goals. Here’s how you can do it:
- Connect your values to your goals: Take a moment to reflect on how your values align with your aspirations for your exams. For instance, if you value wellbeing, you might set a goal to implement stress-reducing techniques during the exam period, such as practicing mindfulness or taking regular breaks to recharge. This goal focuses on enhancing your overall mental health and resilience,.
- Make your goals SMART: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of setting a vague goal like “do better in exams,” make it more specific by stating, “improve time management skills during study sessions by allocating dedicated time slots for each subject and using effective study techniques.” This goal is specific in targeting a particular aspect of exam preparation—time management—and provides a clear strategy for improvement. It is measurable as progress can be tracked by seeing if you can stick to the study plan you have made. It is achievable as it sets realistic expectations around your skill enhancement. The goal is relevant as effective time management is essential for success and can positively impact your exam performance. Lastly, it is time-bound as there is a specified deadline for implementing and evaluating how effective your goal is going to be due to the date of your exams.
- Break it down: Break down your larger goal into smaller, manageable tasks. This makes it less overwhelming and helps you stay focused and motivated. For example, if your goal is to feel more confident during exams, your smaller tasks could include practicing relaxation techniques before tests, asking questions in class when you’re unsure about something, and setting aside time each day to review the material covered in class.
- Create an action plan: Once you have identified your smaller tasks, create a step-by-step action plan to accomplish them. Set deadlines for each task and hold yourself accountable for completing them. You may find it helpful to use a planner or calendar to track your progress and stay organised.
- Stay flexible: Remember that goals may need to be adjusted along the way. If you encounter obstacles or setbacks, don’t be discouraged. Instead, reassess your approach, make any necessary changes, and keep moving forward.
I hope these exercises have helped you to identify what you value the most and enabled you to set some achievable goals for your exams. Remember, your values and goals are unique to you, so the more you consider what you and how you want to show up to the exams, the easier it will be. Also, by breaking down your larger aspirations into smaller, manageable tasks it can help you stay focused and motivated throughout the exam period. We would love to hear how you’re getting on, so don’t hesitate to share your progress with us on Instagram. If you need assistance, don’t forget to reach out to your parents, teachers or caregivers for support. By setting goals that are aligned with your values and following these steps, I believe you can navigate the exam period with confidence and clarity. Remember, you have the power to shape your own success, and with determination and perseverance, you can achieve your goals and overcome any challenges that come your way.
Good luck!
Rebecca
GRIT CEO and Coach