Exam excellence

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Title
Book Name: Exam Excellence: The Ultimate Guide for Improving Exam Performance
Book Code: 718
ISBN 13: 978-1-86968-664-2
Published: Previously published in 2006 as Exam Intelligence; this edition 2011
Author
Patrick Sherratt (B.A. Psych, PG Dip. Ed)
AUTHOR’S NOTE: In the past, it was considered that students should spend around forty hours a week preparing
for study – as if being a student was like a full-time job. Today, with the pressures of our contemporary society, many
students spend very little time doing study and exam preparation. I hope the information in this study guide will
help you to not only improve your exam performance, but also boost your general confidence and self esteem.
As a student, I have utilised all these methods personally and they have done a tremendous amount to help me.
DEDICATION: To Leigh, for your patience when I was studying for exams.
To all students who aspire to do better at exams than what they currently believe possible. Read this book.

Acknowledgements
The publisher wishes to acknowledge the work of the following people:
Original editor, designer: Dana Fratila
Designer: Cynthia Packman
Editor: Ben Allan

PUBLISHER
User Friendly Resources
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2
© User Friendly Resources. Copying permitted by purchasing school only. Contents

Table of Contents
Introduction . . . . . . . . . . . 4 Reading Techniques . . . . . . . . . 40
This Book is About… . . . . . . . . . 5 Skim Reading . . . . . . . . . . 40
You Can Do It! . . . . . . . . . . . 6 Study Reading . . . . . . . . . . 40
Speed Reading . . . . . . . . . . 41
Section I: Preparation and Planning 7 Speed Reading Technique . . . . . . 42
Purpose . . . . . . . . . . . . . 7 Test Your Reading Speed . . . . . . . 43
Attitude Questionnaire . . . . . . . 7 Speed-Reading . . . . . . . . . . 43
The Power of Clear & Direct Thought . . . . 9 Study Reading . . . . . . . . . . 43
The Holographic Universe . . . . . . . 10 Note Taking . . . . . . . . . . . . 44
Relaxation . . . . . . . . . . . . 11 Linear Notes . . . . . . . . . . . 44
The Alpha State . . . . . . . . . . 11 The Princeton Method . . . . . . . 45
Relaxation into the Alpha State . . . . . 11 The Concept Tree . . . . . . . . . 45
Relaxation Techniques . . . . . . . 12 Note Taking Challenge . . . . . . . 46
The Five-Minute Morning Stretch . . . . . 13 The Linear System . . . . . . . . . 46
Mindful Breathing . . . . . . . . . 14 The Princeton Method . . . . . . . 46
Meditation . . . . . . . . . . . 14 The Concept Tree . . . . . . . . . 47
Affirmations . . . . . . . . . . . 14
Body Awareness . . . . . . . . . 14 Section III: How to Retain 48
Mental Awareness . . . . . . . . . 15 Memory . . . . . . . . . . . . . 48
Movement to Music . . . . . . . . 15 Memory Tools . . . . . . . . . . . 50
Professional Relaxation Sessions . . . . 15 Mnemonics . . . . . . . . . . . 51
Fun and Pleasure . . . . . . . . . 15 Spreadsheets . . . . . . . . . . 51
Your Subconscious Mind . . . . . . . . 16 Flash Cards . . . . . . . . . . . 51
Programming for Success . . . . . . . 17 Mind Maps . . . . . . . . . . . 52
Creative Visualisation . . . . . . . . 17 Essay Route Maps . . . . . . . . . 54
Affirmations/Incantations . . . . . . 18 Music and Memory . . . . . . . . 57
Seeding . . . . . . . . . . . . 18 Rhyming Challenge . . . . . . . . 57
Music . . . . . . . . . . . . . 18 Rehearsing . . . . . . . . . . . 58
The Brain . . . . . . . . . . . . . 19 Association Links . . . . . . . . . . 59
Functions of the Brain Parts . . . . . . 19 Method of Loci . . . . . . . . . . 59
Did You Know? . . . . . . . . . . 20 The Story Method . . . . . . . . . 59
Brainwaves . . . . . . . . . . . 21 Remembering Numbers . . . . . . . 60
Activating Your Brain . . . . . . . . 22 Remembering Names and Dates Together . 61
Learning Styles . . . . . . . . . . . 24 Remembering Foreign Languages . . . . 61
Learning Style Quiz . . . . . . . . 25 Remembering Vocabulary . . . . . . 62
Thinking Styles . . . . . . . . . . . 26 Spelling . . . . . . . . . . . . 62
Learning Methods . . . . . . . . . 26 Science Formulas . . . . . . . . . 63
Our Multi-Intelligences . . . . . . . 27 Statistics . . . . . . . . . . . . 63
Preparing Your Study Environment . . . . 29 Mathematical Equations . . . . . . . 63
Six tips to set up your ideal Memory Practice . . . . . . . . . . 64
study space . . . . . . . . . . . 30 Cramming for Exams . . . . . . . . . 69
Learning States . . . . . . . . . . . 31 Dealing with Stress . . . . . . . . 69
Identify your current learning state . . . 31 The Top Ten Cramming Tips . . . . . . 70
Setting Your Goals & Intentions . . . . . 32 Student's Memorised Exam Sheet . . . . . 71
Time Management . . . . . . . . . 33
Daily Planner . . . . . . . . . . 34 Section IV: How to Recall 73
Weekly Planner . . . . . . . . . . 35 Guidelines for Sitting Exams . . . . . . 73
Timeline Visualisation Technique . . . . 36 Practical Advice . . . . . . . . . . 73
Concentration . . . . . . . . . . . 37 Ask For Help . . . . . . . . . . . 73
Strategise an Exam Plan . . . . . . . . 74
Section II: How to Review 38 Multi-choice . . . . . . . . . . . 75
Using Former Knowledge . . . . . . . 38 Essays . . . . . . . . . . . . . 75
Listening in Class . . . . . . . . . . 38 What if Something Goes Wrong? . . . . . 76
Seven Rules to Make the Most Nearing the End of the Exam . . . . . 76
out of Listening in Class . . . . . . . 39 Celebrate! . . . . . . . . . . . . 77

Bibliography . . . . . . . . . . . 78

3
© User Friendly Resources. Copying permitted by purchasing school only.

Introduction
In recent years, the word ‘intelligence’ has taken on a broad meaning.
No longer is it thought of as just being good academically. Mind
researcher Howard Gardner suggests an individual can develop many
types of intelligence: physical intelligence, verbal intelligence, even
interpersonal intelligence, to name a few. This study guide suggests
ways in which students can develop specific learning strategies to help
them acquire Exam Excellence. Thus, doing well at exams is not just
about being ‘smart’ academically; it is also about learning and using
exam-skills that make the best use of the time you spend studying for
and sitting exams.
It seems to me that despite so many wonderful time-saving
technologies, people are busier than ever. Saving you time, therefore, is
an essential aspect of this study guide and that is why this book offers
you many time-saving techniques that are also presented in an easily
readable timesaving format. Whether you want to explore different
learning styles, improve your memory recall or reduce exam anxiety,
this book will give you the information quickly and easily.
Overall, this study guide provides a kit of resources that can lead
you to successfully improve your exam results. Even if you only put
into practice some of this information, you will have the potential to
dramatically improve your final grades. I wish you every success.

4

This Book is About…
Exam Excellence is a study guide designed to give you all the information
you need to learn and to pass exams with great results. Here is an overview
of the entire book.

SECTION I – Preparation and Planning
Help your brain study quickly and effortlessly
Key Points
• Acknowledge your purpose for studying. Your purpose will influence SECTION I
your thoughts and intentions and these can modify the reality around Preparation and
you and bring the results you want. With the right thoughts, your Planning
academic success is assured.
– that is finding out
• How do you programme your thoughts? Learn to access your how we can create
subconscious mind, where memory and learning take place. You can the best conditions
do this by: for increasing the
– Relaxing. Relaxation techniques include learning to juggle, stretching efficiency of our
and breathing, meditation and movement to music. Relaxation will learning
Key Points
induce the alpha state, which is the brainwave frequency required when
you programme your mind for effective learning.
– Using visualisations, affirmations, seeding and music.
• It is also useful to have information about the levels of brain wave
frequency, the functions of the different parts of the brain, and its
needs (exercise, food, water and air) in order to operate efficiently.
• Learning environments and styles are next, covering the visual,
auditory, analytical and kinaesthetic (movement) modes of learning.
Similarly, your multi-intelligences show you why you are better at
some things and not others.

Carefully prepare yourself for learning
• Once this inner review is complete, there are more practical methods
of preparation, including organising your study space, setting your
goals and intentions, planning your activities, time management and
the timeline strategy for reducing stress.

SECTION II – How to Review
SECTION II
• Learn how to listen in class, read and take notes efficiently.
How to Review
• Use former knowledge when studying, along with how to concentrate
more effectively. – that is learning
how we take the
Once your information is sourced, you can move into understanding how to information in.
remember it.

5

Key Points SECTION III – How to Retain
• Learning takes memory, so it is important to know about how you
SECTION III remember and how short- and long-term memory operate. Much
How to Retain of the information you take in can be lost or forgotten, so specific
memory aids, such as using mnemonics, mind maps and flash cards
– that is how
are vital to your success. Techniques for remembering numbers,
we remember
names and dates, vocabulary – both English and foreign languages
information
– and science formulas are also important. Practise using memory
effectively.
tests to build your confidence.

SECTION IV – How to Recall
SECTION IV
Finally, as you near exam time, tips for effective cramming and ways to
How to Recall
deal with stress are offered.
– that is how we
• General guidelines for getting yourself organised to sit the exam
get information on
are important now.
to paper under the
pressure of exam • Next, exam strategies for how to answer multi-choice questions,
stress. write essays, and deal with events if something goes wrong are
identified. Tips on what to do as the exam finishes are offered and
finally, after the exam, the importance of celebrating your success is
explained.

You Can Do It!
This study guide has been specifically designed to save students time. It will not give you screeds
of reading and academic summaries. As a student, you are already bound to be overloaded with
information to read. This book, therefore, also gives you the choice about how much time you will
devote to the main text.
It has been designed so that the inside page is the general text and the
outside gives quick-access visuals and key points. This way, it becomes
two books in one. You can get the time-saving techniques quickly by
Key looking through the outside column and if you want more in-depth
Points knowledge, you can spend more time on the inside. Furthermore, if you
want to delve deeper into a topic, there are great websites recommended
for each topic at the end of the book.
Examples, Challenges, Quizzes and Questionnaires will help you practise
what you learn, while the Learning Spellbook, will point out very important
information on each topic and marvellous learning tips will sprout from the
Tip Of The Wand.

6

SECTION I: Preparation and Planning
Purpose
One of the most important aspects of studying is a clearly defined
sense of purpose. Sometimes a student’s purpose is not clear and this
Key Points
can have a major impact on their motivation to learn. Do you have a
strong sense of
As with everything in life, you get out of learning what purpose?
you put in. So if you want to do well, take some It is important to
time to look at why you are studying, what your know what your
motivation is, and what your intentions are purpose is so that you
once you have finished your study. can maintain your
drive to succeed –
especially when the
Some students are studying because they do not really know what else going gets tough!
to do with their lives. Some do it because that is what their parents
expect of them; others are working for specific reasons, for example to Do the questionnaire
up-skill or to prepare for higher education. Each of these reasons can below to get a clear
influence the result. idea of your purpose.

Attitude Questionnaire
Finding your purpose for wanting to achieve something is important because it identifies why you
want it, what drives you, and what keeps you going when faced with difficulties.
To help you get clear on your purpose, answer the following questions
Rate on a scale from 1-10 (10 being the highest) how motivated you are to succeed at your studies.
If you are in the lower half, it may be helpful to redefine your purpose and reasons for doing this.
1 Why are you studying? (For example: To get good marks.) Rate:
_______________________________________________________________________ ______
2 Does your purpose motivate you to study? (For example: Yes. I am totally committed to
doing this work!)
_______________________________________________________________________ ______
3 What is your intention once you have finished? (For example: To go to university.)
_______________________________________________________________________ ______
4 What are you prepared to give up in order to stay on purpose? (For example: Watching
television until exams are over.)
_______________________________________________________________________ ______
5 Are you aware of any limiting attitudes or beliefs about undertaking academic study?
(For example: I am only doing this to please my parents.)
_______________________________________________________________________ ______

7

SECTION I
Preparation and Planning

Photocopy these and put them up around your study area as a little reminder.

I’m going
to stop
procrastinating
and…
STAY ON PuRPOSE!

STAY
ON
PuRPOSE!
8

SECTION I
The Power of Clear & Direct Thought

Each of us interacts with people, places and events. This is each person’s
outer world. At the same time, we have our thoughts, attitudes and
Key Points
emotions, which make our inner world. You live in
The first thing we need to do is become aware of each of these two two worlds
worlds we live in and try to keep them separate, so that we can gain simultaneously.
control over the way we react to the often rapid changes outside You can think of your
ourselves. outer world as being
a reflection of your
inner world.
Challenge By harnessing the
Take a look at this. power of your
clear and directed
thoughts, you can
achieve remarkable
results in your life.

Now imagine that each of the two sentences below goes into the
thought bubble.
Which of them would give you more power to control the outer
world to your advantage and stay on purpose? Discuss.
1 “...My inner world is a reflection of my outer world...”
2 “...My outer world is a reflection of my inner world...”

Constant reaction to exterior changes does not give us much peace, but
if we can learn to separate the two worlds, to stop reacting to all these
events and think of the outer world as a reflection of our inner world,
we will start to develop a remarkable power.
This is the power of clear and directed thought – the same power that
can produce exactly what we want in our lives. Therefore, the moment
we stop reacting is the moment we start creating – and, as students,
we want to create better learning and exam skills.

9

SECTION I
The Holographic universe
The concepts of positive thinking and mind power have been
Key Points around for quite some time, and for many people they have brought
remarkable results. This new millennium will bring many changes to
Science has
our lives, with technological advances and advances in understanding
researched a theory
human consciousness and our interaction with reality. Today, science
according to which
is beginning to explain how our thoughts affect our reality through
the universe is
theoretical models.
one limitless sea
of energy that can New discoveries in Quantum Physics suggest that true reality is energy
be manipulated by – dynamic, alive and ever changing at a quantum level. Our brains
our thoughts and interpret this energy through our senses to create a perception of
intentions. reality that is three-dimensional.
If this is true and we Two prominent European scientists, Dr David Bohm and Dr Karl
can influence our Pribram, are working on a theory according to which our three-
reality, what are your dimensional reality is actually an illusion – more a holographic image
intentions towards interpreted by our brains. This holographic model, which can be
studying for exams? understood as a complex set of conventions, becomes the basis that
helps us create – and coexist with – our reality.
If everything in the universe is one limitless, interconnected sea of
energy, then our individual consciousness, being part of it, is also
energy. Therefore, by shifting the energy of our consciousness through
Manipulating directing our thoughts and intentions at a quantum level, we can
reality is a piece manipulate the energy of our outer world so that it reflects back
the reality of our choice.
of cake!
So what? Well, under this model, understanding the power of our
intentions is vital to anything we want to achieve in our lives –
and that includes improving in exams. If thought influences
reality, have you analysed your thoughts about studying
and exams yet? Go on, do it now.

I shall study

My exams will

10

SECTION I
Relaxation
The Alpha State Key Points
Before you can start programming your thoughts for success, you need Learning to relax is
to know how to relax into an Alpha State. vital if you want to
The Alpha State brings your brainwaves to 8–12 cycles per second. This improve your learning
state is an essential key to improving learning and exam techniques for and exam results.
two reasons: Relaxation helps
1 It unlocks the door to your subconscious mind, which is where most you access your
of your effective learning will take place. subconscious mind,
2 It can help you reduce stress during exams. which aids memory
and helps you reduce
stress, especially
during exams.
Relaxation into the Alpha State Because of the mind-
Here is one way you can relax quickly. body link, when you
1 Sit in a comfortable position with your hands on your lap, one relax your body, you
cupping the other, facing upwards. relax your mind.

Close your eyes and roll your eyeballs up twenty degrees.
(This is the position they go when you are sleeping and tricks
the brain into thinking it is time to relax for sleep.) Imagine
you are looking at the centre of your forehead. Breathe deeply into your stomach, without
expanding your chest. Inhale through your nose and gently out through your mouth. Feel your
weight in the chair, paying attention for a moment to any tension, aches or pains in your body.
Let them go as you breathe out.
2 Now visualise a memory of a time in your life when you felt incredibly relaxed. It could have
been a holiday scene. If you cannot remember, create a scene in your mind of the most relaxing
time you can imagine. Perhaps you are sitting in a hot bath. Bring in as much detail as possible.
As you visualise this scene, start affirming to yourself, “relax, relax, relax”,
over and over, slowly and deeply. Feel your body becoming increasingly
relaxed as you go through this process. Because of the bodymind link,
as you relax your body, your brainwaves will begin to slow down. This
is what you want in order to enter your subconscious mind. After a few
minutes, you should reach a reasonable level of relaxation.
3 Now return to the room by opening your eyes. You can reach this state of
relaxation again, simply by sitting in a comfortable position, cupping your
hands, breathing deeply, imagining your relaxing situation and affirming to
yourself the words, “relax, relax”. The more often you do it, the more easily
and quickly you will find that space in the future.
Practise for five to ten minutes a day for at least 30 days. This will help make
it habitual and part of your life.

11

SECTION I

Relaxation Techniques
Key Points There are a number of great general relaxation
exercises that you can employ immediately to
Practise some of the help you relax during your day. The following
relaxation techniques are some easily learned practical examples.
given here, so that You could also consider more structured
you can improve your alternatives such as Yoga or Tai Chi classes.
learning ability and
reduce stress. Juggling
Learning to juggle is Buy some juggling balls from the local
a great way to centre toyshop and teach yourself this enjoyable
your mind and let hobby. The process of juggling brings in
go of any worrying hand-eye co-ordination and mind-body
thoughts. co-ordination. By being totally focused in
this enjoyable way, you free your mind from
thinking about stressful thoughts or worries.

Try a stretching and Stretching / Breathing
breathing technique. How often do you consciously stretch and
Stretch and breathe breathe when you get up in the morning?
through all your body By gearing your body up in this way, you
from your head down feel brighter and more alert, ready to face
to your toes. the day.
Follow the sequence
of stretches on
the next page for
five minutes every
morning and you
will be surprised at
how bright and alert Tip of the Wand
you feel – even if you Stretching and breathing
are not a morning exercises can be performed outside of the comfort of your home.
person! Find a moment in a break at school to shake out your arms and
legs, or stretch your neck and back. You can do it even while you
are sitting down, at a desk or in the car (provided it is stationary).
Try to become more in tune with your body and what it needs. It
can tell you what it needs – if you find time and stillness to listen.

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SECTION I

The Five-Minute Morning Stretch
Sit down on the floor with your legs stretched out in front of you. Take some deep
breaths, right down into your stomach. Put your awareness into your breathing
throughout the exercise to help you stay focused in the present moment. Move
your ankles around, stretching them forwards and backwards. Wriggle your knees.

Move your Now move your
Turn your hands around head slowly
shoulders up
to stretch your wrist from side to
and down and
joints. Raise your arms side, then up
then loosely
above your head and and down –
move your
clasp your hands. As stretching
arms around.
you stretch, feel your your neck.
shoulders release.

Massage
your face Open your eyes wide and move them
and scalp from side to side and up and down. Bring your right foot to your
with your pelvis and lean forward over
hands. Move your jaw. Try making some your left leg. Hold the stretch
noise while you do this. for 15 seconds and then do
the same on the other side.

Spread your legs wide out in Return your legs out in
front of you and lean front and lean forward
slightly forward, stretching over them, gently
the inner thighs. stretching your lower back.

Bring your left leg up by bending your knee and placing the foot over your right leg.
Turn your upper body around to the right, stretching by placing the outside of your
left arm against the outside of your right knee. Do the same twisting to the left.

Stretch your back the other way by
raising your buttocks up to stand in an
Now release, relax and turn over, inverted ‘V’ on your hands and feet.
lying on your stomach. Arch your Feel the stretch in your calves.
back by raising your upper body Let your head hang loosely between your shoulders.
up with your arms. Breathe deeply, lower, relax, then repeat three times.

When you have finished, sit quietly on your knees for a few moments,
breathing deeply again and being aware of your body.

13

SECTION I

Mindful Breathing
Key Points Have you noticed that when you are concentrating, feeling nervous, or
afraid, you reduce your breathing? Mindful breathing is a vital tool to
Breathing exercises help reduce stressful situations.
for relaxation are
A good breathing exercise is to register the in-breath and the out-
very effective.
breath. Pay attention to the rhythm and flow of your breathing. Where
Become more aware
does the air fill first – the chest or the stomach region? How long is the
of your breathing
gap between breaths? Is it longer on the in- or the out-breath?
patterns and try
the techniques When you are in a stressful situation, always take a number of deep
mentioned here. breaths. Try to breathe out longer on the out-breath than when you
breathed in. Count to yourself – up to four on the in-breath and up
to eight on the out-breath (or any count using a ratio of 1:2). On the
out-breath let the tension and emotion you are feeling go with it. Make
some movement and noise too, if it feels appropriate.

Meditation
Some people believe that meditation is about spending hours sitting in
serious contemplation or humming “AUM” for some mountain guru in
India. Others practise meditation by simply walking in the countryside.
Any quiet time that frees your mind from thoughts and worries can be
classed as meditation. Even if only for a few minutes, try to clear your
thoughts and bring your mind to a resting state. Being totally focused
in the present moment calms the mind and brings in a stillness that can
also help alleviate stress.

Affirmations
Cup your hands over
your eyes to make it One simple exercise you can do, when you need to relax, is to place the
dark. This tricks your palms of your hands over your eyes to create darkness. This tricks the
brain into thinking brain into thinking it is night time and signals it is time to sleep. Now
it is night time and repeat to yourself a relaxing affirmation, e.g. “peace... peace... peace....”
signals the body to Remember to always breathe deeply and feel your body relax.
relax.
Body Awareness
How long can you keep your body still? Lie on your back with your arms
and legs slightly apart. Close your eyes, breathe deeply and imagine
your whole body relaxing. Move in your mind’s eye through your body
from your feet to your head, relaxing each part as you go. When you feel
as relaxed as you can get, stay lying there as still as you can for at least
three minutes. If your body becomes tense or fidgety, stop the exercise
and try again later.

14

SECTION I

Mental Awareness
Another exercise you can try is to help you realise just how much time
you spend thinking thoughts you may not even be aware of. Take your
Key Points
watch and look at the seconds turning. Concentrate only on them and Try this mental
see how long you can go before your mind thinks about something awareness exercise to
else. Can you make 30 seconds, a minute or even two minutes? Just see how much control
how short is your concentration span? you have over your
There are many meditative exercises you can do that will help you thoughts.
to relax. Find out about meditation classes from your local library or
natural healing centre.

Movement to Music
Free creative movement to music is an enjoyable exercise. Put on some
music that feels appropriate to the type of mood you are in. Close your
eyes and let your body move with the music – but not to it. Your body
knows how it wants to move and that may not be to the beat or rhythm
of the music. Let your soul express itself. It may be just lying on your
back, moving a hand, or anything you want.
Free-dance
movement to music
Professional Relaxation Sessions is a wonderful way
to release stress. Do
Treat yourself to regular relaxation sessions. Therapeutic Massage it in private and let
or Aromatherapy, for example, can do wonders to your self-esteem, yourself go wild!
confidence and general outlook on life. Because the body and mind
are so integrated, keeping your body relaxed has a positive effect on
your mind.
Give yourself a regular
therapeutic massage.
Fun and Pleasure Bodywork of this
nature is beneficial
Finally, it is important to give yourself plenty of time for fun and mentally, emotionally,
pleasure. Ask yourself these questions. How much fun do I have in my physically and
life? Do I have balance in my life, or am I spending all my time studying? spiritually.
Do I need to find new ways to enjoy myself? What did I do for fun as a
child? Fly kites or go to a sports game? Would I like to do these things
again—to let my ‘inner-child’ express itself?
If you have very
You could start a night class or take up a new hobby, just for fun—and little fun in your
it is a good way to meet new and interesting people. Get out into the life, perhaps you
parks and the countryside. Learn to appreciate your surroundings more. could create more.
Acquire a pet—having a dog or cat can allow you to be playful. Invite Get some clues
friends over more often. Go out dancing. There are plenty of ways, if from the things you
you take time to think about it. enjoyed during your
childhood.

15

SECTION I
Your Subconscious Mind
Some scientists say that our personality, self-image, beliefs, values and
Key Points long-term memories are stored in the subconscious mind. They believe
it is the subconscious that is needed for improving learning.
Accelerated
learning programmes Many years ago, a Bulgarian scientist named Georgi Lazanov realised
are founded on the importance of the subconscious mind in learning, after he found
the belief that our he was getting remarkable results with teaching students foreign
subconscious mind languages. This was the beginning of accelerated learning programmes.
plays a big part in Sandy MacGregor, an Australian personal and professional
developing learning development trainer, thinks that between the conscious and
and memory. subconscious minds there is a filter controlled by the conscious mind.
To access the This filter allows information to pass into your subconscious mind and
subconscious long-term memory. However, up to 80% may not get through. This is
mind you need because the filter opens only when you are relaxed – in the Alpha or
to be relaxed so Theta State (see Brainwaves on page 21). Furthermore, if you are not
information can pass interested in the topic you are learning, the filter is less likely to open.
through to it.
You have to trick your mind into accepting the information by using,
Think of the for example, positive affirmations, such as “I am really enjoying learning
subconscious as a this…”, while consciously relaxing.
garden that needs
tending. You need to
plant your thought
seeds and nurture You see, the subconscious mind is also
them to grow into like a garden. You need to plant seeds
your personal – ‘thought seeds’ of what you want to
academic goals. achieve. If you continue to feed them
and pay attention to them, they will
sprout and grow into a wonderful
garden you call your life.
You plant seeds by using specific
mind/body techniques such as
relaxation and thought control. You
can plant whatever thought seeds you
want because your subconscious mind
does not know the difference between
fact and fiction. You are limited only by
the extent of your imagination.

16

SECTION I
Programming for Success
Creative Visualisation Key Points
This is probably the most popular mind-power technique for creating Hold a vivid vision
your reality. Famous actors, Olympic athletes, even successful students of exactly what you
will swear that this method has helped them achieve incredible results. want to achieve.
A pioneer in the field of personal growth and consciousness whose Spend ten minutes
many books have sold millions of copies in over thirty languages, programming your
Shakti Gawain, describes visualisation as using your imagination to subconscious mind,
mentally rehearse something you want to obtain or achieve that has twice a day – before
not happened yet. you go to bed and
when you wake up
For example, say you want to be calm and relaxed during your exams. in the morning. It’s a
You would close your eyes, breathe deeply to relax then, after a few powerful technique
minutes, see yourself in the exam room looking and it really works!
calm and relaxed.
Research has
also shown that
visualisation works
well when imagining
You could imagine yourself the process needed
smiling as you work through to achieve a result.
the paper, easily recalling all See yourself sitting
down doing the study
the information you need
preparation for exams.
to get a great mark. What
would you like, 70% – 80%, The goal is more likely
why not more? Bring in as to be realised when
much detail as you can. See the you not only visualise
layout of the room, the people your outcome but
around you, and yourself as you you also visualise
diligently work away. Make it so real the steps needed to
that you could almost be there now. When you accomplish it.
have completed your visualisation, repeat it over every day, if only for a Visualisation has a
few minutes. When the day actually arrives, you would have been there physiological effect
in your mind so many times that you will feel exactly as you imagined – on your body because
calm and relaxed. your brain does not
know the difference
between what is real
and what is vividly
imagined. Mentally
rehearse your ideal
exam situation to
condition your body
to be calm and relaxed
during exam time.

17

SECTION I

Affirmations/Incantations
Key Points From a metaphysical perspective, where
everything in the universe is energy,
Decree your the power of the spoken thought
desires out loud in a is another important tool for
private place. Notice manifesting the reality you desire.
the effect doing Strong and concentrated spoken
this has on your thoughts alter your physiology and
physiology. help motivate you towards your goal.
Affirmations work Try decreeing aloud at the top of your
well when they are voice!
short, catchy and To accompany your visualisations in an
stated in the positive. exam situation, what would you say to
Seeding adds yourself? Positive self-talk is essential
the element of and makes all the difference. How about:
feeling into your “I am clear, calm and confident”.
programming. Never affirm what you do not want,
Music enhances the such as “I do not want to be nervous”.
intensity of your If you find you are saying negative
programming. remarks about yourself, try wearing
a rubber band on your left wrist and
To programme and giving it a sharp flick if negativity
power-up your mind creeps in.
for success, you can
use visualisations,
affirmations, seeding Seeding
and music together.
The third technique to accompany visualisations is seeding. Seeding
is energising your thoughts with emotion. What do you want to feel in
this exam room? Can you generate a feeling of confidence, for example,
as you see and hear yourself doing well in the exam?
The strength of the emotion you bring to your imagined situation
will increase the power of your intent Remember, it is intention that
creates reality.

Music
A great way to empower your thoughts is to use music. Many people
use emotive music, visualisations, affirmations and seeding
together to programme their subconscious for exactly what it is they
desire. The music increases the emotional intensity and strength of
the programming, making it much more effective. Specific types of
music, such as classical Baroque, help slow the brainwaves to access the
subconscious mind and generate a state of calm alertness. This is the
ideal state for studying new material.

18

SECTION I
The Brain
To understand how we take information in, it is useful to know a little about the physiological make-up
of our brain and brainwaves. Scientists have proven through brain scans that we use different sides of the
brain for different functions.

The cortical brain covers the mid-brain and is the

Functions of the Brain Parts most evolved section. This enables us to think
and reason, set goals and think abstractly. This
sets us apart from other animals. Noted for its
grey colour, it controls the use of language and
other responses received through the senses.

The CORTICAL BRAIN (neocortex)
enables us to think, reason and
problem-solve.

con Corpus Callosum .
nects eres
the two hemisph

The left hemisphere is more The right hemisphere is more
conscious, orderly, logical, subconscious, creative, imaginative,
systematic and analytical. artistic, musical and spatial, and it
processes information much faster
Responsible for: than the left.
LOGIC Responsible for: IMAGINATION
LANGUAGE MUSIC
MATHEMATICS ART
SEQUENTIAL PATTERNS
The MID-BRAIN
contains the:
- thalamus
- hypo-thalamus
- limbic system. The thalamus receives sensory
information (except smell) and
passes it on to the cerebral cortex.
The
BRAIN STEM
(reptilian
The hypothalamus controls
bodily needs like hunger, thirst
brain) The limbic system controls our
and temperature. This keeps the emotions and motivation. It plays
brain and the rest of the body a key role in long-term memory
supplied with vital survival needs. and learning.

The brain stem controls instinctual drives and responses, such as breathing and heart-rate. It is connected to the spinal cord. It takes
care of information from our senses and coordinates the instinctive movements of the body that are used for our safety and survival.
In states of extreme stress, the reptilian brain would become active, blocking access to higher parts of the brain. This is another
reason why we need to find strategies to reduce stress if we want to study and learn effectively.

19

SECTION I

Did You Know? Challenge
The cortex contains billions
Now check your left hemisphere’s performance and try to highlight
of neurons (brain cells)
the key points of this topic.
that are connected to each
other by tree-like branches There are three primary parts of our brain, which have evolved
called axons and dendrites. over time:

A person is born with • The brain stem (or ________________________) is the oldest
approximately 100 and controls _______________________________ .
billion neurons, and
the number of dendrite • The mid-brain holds the limbic system, responsible for ___
connections increases to
____________________________________________. Other
up to twenty thousand as
the brain processes more parts include the_______________________, which works with
information – that is, as a bodily needs, and the thalamus, which receives _____________
person learns. ________________________________.
As you learn more
information, a • The forebrain (or cortical brain, or ___________ ) covers
physiological change the _________________ and enables us to ___________,
is happening inside ___________________ and _______________________
your head. Your brain is
creating more dendritic Effective learning occurs when we use _______________
connections, making it hemisphere(s) of the brain.
easier for you to learn and
For example, have you noticed how easy it is to learn and
remember as time passes.
remember the words (logical/left) of a song (musical/right)?
Learning to learn is like
any new skill you take on. Are you more artistic/musical (right-side dominant) or logical/
Practice makes perfect! analytical (left-side dominant)?__________
What makes you think so?

Tip of the Wand
• Our education system has tended to use the left hemisphere
more and generally our left sides are more dominant, but researchers are now aware that in
order to have more effective learning, both sides need to be developed equally. This can be done
through specific exercises such as problem solving or cross-lateral exercises known as ‘brain gym’,
which are discussed later.
• It is possible for everyone to enhance his or her intellectual capacity by stimulating the brain with
learning. New information is passed through the brain cells by an electro/chemical process, and
the movement of this energy is what creates brainwaves. (See next page.)

20

SECTION I

Brainwaves
Electro-chemical energy moving as new Key Points
information passes through brain cells
There are four main
and creates brainwaves
brainwave states:
beta waves are used
Researchers believe brainwaves function with four main frequencies of in our normal state
electrical energy. of alertness; alpha
waves are created
1 Beta Waves (13 – 25 cycles per second) are used in our normal
when we are relaxed
awakened state. All our senses are operating at this frequency and
yet alert; theta waves
these waves also direct our short-term memory while attending to
begin when we are
daily activities.
exceptionally relaxed;
2 Alpha Waves (8 –12 cycles per second) are generated when we and delta waves are
are in a relaxed yet alert state, being still aware of our outside the slowest and occur
surroundings. This is the ideal state to learn in. during sleep.
3 Theta Waves (4 – 7 cycles per second) emerge when we are deeply When studying,
relaxed. This state can be reached through meditation or deep place yourself in
daydreaming, and it is beneficial for enhancing creativity and alpha state, ideal
problem solving. Long-term memory is easily accessed in theta, for receiving and
which is what hypnotists use in therapy. remembering new
information.
4 Delta Waves (0.5 – 3 cycles per second) are the slowest
waves and usually occur when we are sleeping. At this
time, only the automatic functions of the brain are
required to keep the life-support systems operating.

Tip of the Wand
Ideally, all learning
should take place in a relaxed state that accesses
alpha (and theta) brainwaves. In alpha state, the
Reticular Activating Filter will allow information to
flow more freely into long-term memory. With deeper
relaxation, in theta state, you can draw on greater
inspiration and creativity.

21

SECTION I

Activating Your Brain
Key Points To activate properly, your brain needs exercise, food, water and air.

If you are feeling Exercise for your Brain
drowsy while With everything that goes on in our lives, it is easy to get tired, stressed
studying, you could or anxious, especially when there is a mountain of study and exams
do some brain looming. Brain gym helps you prime your brain for learning by relaxing
exercises to wake your body and strengthening your mind. Brain researcher Dr Paul
yourself up. Dennison created brain gym (also called Educational Kinesiology™) as a
Try cross-lateral system of simple body movements that also stimulate the brain. These
movements such as movements get both sides of the brain synchronised and help slow the
touching your left brainwaves down.
knee with your right
elbow and vice versa.
Try stretching The three main types of brain gym movements:
movements such as
1 Any cross-lateral movements of the arms or legs that
those discussed in the
synchronise the left and right hemispheres of the
section on relaxation.
brain, such as walking, dancing or juggling. Try
Try energising lifting your knee up to touch your opposite elbow,
movements such as and then do the same on the other side. Repeat this
opening your eyes exercise six times.
wide and moving
2 Any lengthening and stretching movements that
your eyeballs about
release tension and aid relaxation, such as those
while taking some
described in the relaxation section.
deep breaths.
3 Energising movements that help increase
concentration, such as opening the eyes wide and moving
the eyeballs from side to side and up and down while
breathing deeply. For best results, it is preferable to do brain
gym exercises from each group until you feel ready to proceed.

Food for your Brain
In The Brain: The Last Frontier (1979), Richard Restak talks about the
importance of keeping our brain well fed, watered and oxygenated.
Because our brains use an electrochemical process to operate, it has
been found that good nutrition enhances brain activity. In order to
remain mentally sharp, we need to keep our brains well fed, as energy
is received from sugar compounds created in our bodies from the food
we eat. Therefore, it is important to keep our blood sugar levels up to
maintain our concentration and motivation especially through times
of study and exams. Here are a few tips to consider. Never eat large

22

SECTION I

meals before study times. This draws energy for digestion and leaves
you feeling drowsy. Instead, eat smaller meals and frequent snacks Key Points
– fruit, vegetables, nutty snacks, seeds and cereals. A good breakfast Remember to eat
that includes these complex carbohydrates is also recommended for well and take smaller
a balanced diet. The old saying, “You are what you eat”, is certainly meals before study
relevant when it comes to studying. times. Fruit and
Water for your Brain vegetables, which
are high in water, are
Although we draw our energy from food, effective brain functioning good.
comes from drinking plenty of water. Our brain dehydrates quickly.
Even without being thirsty, we can lose concentration and motivation. Drink plenty of water
While studying, always keep a water bottle handy and try to drink up to to keep your brain
two litres a day. If you cannot drink this much, supplement your water hydrated.
intake with plenty of fruits and vegetables, which are high in water Supplements such
content. Stay away from high sugar energy drinks if you can. as Omega 3 fish oil
capsules are good for
Air for your Brain
brain development. It
Our brain also needs plenty of oxygen in order to keep functioning is worth consulting a
effectively. One quarter of our oxygen intake goes to supply the brain. naturopath or health
It is easy to begin feeling drowsy during study time. If you are hunched food professional for
over a desk or sitting at a computer for hours on end, your breathing more suggestions.
will be shallow. To stop yourself feeling drowsy, sit up straight and
If you feel yourself
do some deep breathing down into your stomach. Do this without
becoming drowsy,
expanding your chest.
check to see if there is
Make sure you get the residue air out of your lungs. A good way to a window nearby so
do this is to breathe in through the nose for a count of four, hold it for that you can open it
sixteen seconds and then breathe out through the mouth for a count and get some air.
of eight. This will re-oxygenate your brain and help you become more
Breathing out for
alert. Repeat this process ten times, and then return to your study.
longer than you
breathed in is a great
technique to help you
become more alert.
If you can hold your
breath in between,
Tip of the Wand it is even more
• When we concentrate during energising.
study time, we tend to use shallow breathing. Remember
Try using a ratio of
to take some deep breaths from time to time.
1:4:2. That is, if the
• Exercising regularly is also another good way to re-oxygenate in breath count is
the blood. Walking, running, dancing – any physical exercise four, the hold will be
for at least twenty minutes, several times a week – will keep sixteen and the out
your brain effective and alert. breath will be eight.

23

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