Board Preparation Checklist

Week Before Boards

• Drive to the testing center to determine best route, parking, driving time, etc.
• Decide if you will drive yourself or if someone will drive you.
• Make all arrangements for transportation.
• Obtain rules / policies of the testing center and familiarize yourself with the policies.
• Ask if earplugs are allowed / available.Visit the testing center to see the facilities.
• Locate lockers, restrooms, etc.Make an initial plan for when you will take breaks for lunch and snacks.
• Keep in mind that you may need to change your plan depending on how you are feeling during test sections.
• Enlist family or friends who will accept your “freak out calls,” and who can provide a calm, accepting response.
• Find someone who will agree to phone you to be certain you are awake on time on the day of your Boards
• Go to Bath and Body works or similar store and find a calming fragrance to put on your wrists and/or clothing (lavender or coconut oil are calming scents).
• Keep up with your exercise routines.Make a plan for a rewarding activity to enjoy immediately after completing boards.
• Write several positive self affirming thoughts on an index card to keep your outlook balanced.
• Complete reviews of material.

Two or Three Days Before Boards

• Purchase food items for breakfast, lunch, and snacks. (See Foods below)
• Purchase or borrow a lunch box and a cool-pak to keep perishable items cool in the locker on Boards day.
• If you are driving yourself put gas in your car and check tire pressure.
• Decide what you are wearing; locate and launder items if needed. (See Clothing below)
• Keep up with your exercise routines.Consider and get together those items you may want to have in your locker on the day of Boards such as Ibuprofen /Acetaminophen, antacids, Imodium, Chapstick, personal hygiene items, etc.

Day Before Boards

• Relax and casually review material. You know what you know - trying to pack in more “factoids” will not help at this stage.
• Unwind with a good book or interesting (but not intense) movie, etc.
• Get a good night’s sleep.
• Prepare your lunch/snacks, clothing, etc.
• Place your Boards ticket and photo ID where you will not forget them.
• Set your alarm clock and perhaps an additional back-up.
• Call to confirm your transportation and your wake-up call.
• Day of the BoardsGet up on time and do not hit the snooze alarm.
• Have a nutritious breakfast (see foods below).Read your affirmations card.
• Arrive at the testing center with time to spare.Use relaxation techniques to manage anxiety.
• Take breaks as you need them in keeping with the exam policies.Call your supporters for encouragement.If allowed, go outside briefly when you take breaks.
• Anxiety may increase the need to urinate; use breaks to use the restroom whether or not you feel the need.If you are feeling stressed, run warm water over your hands.
• Read your affirmations card on breaks.

Clothing

• Wear loose comfortable clothing, including a jacket or sweater you can remove if needed.
• Keep in mind you are not permitted to wear hats or hoods.
• Wear cozy socks and slip on shoes, so that you can kick off your shoes and be comfortable.

Food

• Include protein and whole grains in your breakfast. The goal is to give your brain fuel and to keep your blood sugar consistent.
• Turkey bacon or sausage and milk products are rich in tryptophan which is a natural “tranquilizer.”
• Take similar foods for lunch / snacks on the day of your exam.
• Consider whether or not caffeine increases your anxiety. If so, avoid it. If caffeine does not increase your anxiety, you may want to take a caffeine-containing beverage to have at lunch or break to boost your alertness.

Alice Q. Libet, Ph.D. - 2010