The exam-day checklist for students with ADHD (and their parents)

On exam day, there are two jobs: show what you know and avoid unforced errors. For students with ADHD, forgetting an item or running late can ruin the morning before the paper has even started. A checklist moves the remembering out of the head and onto paper.

The evening before

• Pack the bag. Admit card, school ID, pens (at least two working), pencils, eraser, sharpener, ruler, geometry box, calculator if allowed, water bottle.
• Check the route and timing. Know how long it takes, and add a buffer.
• Lay out clothes.
• Do only light revision. A quick look at your short notes or formula sheet, not new topics.
• Park the worries. Write down anything nagging you, then leave it for tomorrow.
• Set two alarms, and a backup with a family member.
• Go to bed at the usual time. Sleep matters more than another hour of revision.

The morning of

• Wake up on time and avoid rushing.
• Eat a proper breakfast. Something steady, not only sugar.
• Medication: if your child takes prescribed medication, follow the doctor's guidance. Do not make changes on exam day without medical advice.
• Quick bag check against the list.
• Leave early.

At the centre

• Skip last-minute cramming with friends; it often raises anxiety.
• Visit the toilet before entering.
• Take slow breaths while waiting.

In the hall

• Read instructions carefully.
• Fill in details accurately on the answer sheet.
• Use the first minutes to scan the paper and plan.
• Follow your time plan and check at the end.

After the paper

• Do not dissect answers outside the hall. It rarely helps and often hurts.
• Eat, rest and prepare calmly for the next one.

For parents

Be present but quiet. A short, warm message of confidence is enough.

Print this list, stick it on the wall and tick it off together the night before.