Exams (SATs, 11+, GCSEs…) can be a real source of stress for children with ADHD or dyslexia — and for the parents and teachers supporting them. Difficulties with focus, working memory, or processing speed can make exam conditions feel overwhelming. Even when they know the content, it is still important to provide exam strategies for children with ADHD.
The good news? With the right strategies and a calming routine, children can access what they’ve learned and show what they know. Below, you’ll find exam strategies for children with ADHD – a supportive Exam Calm Strategy Toolkit with easy-to-follow techniques that really help.
The reset routine (STOP plan)
Sometimes the hardest part is getting started. That’s where the STOP Plan comes in — a quick reset routine that helps children calm their brain and move forward, even if they feel stuck.
Teach them to remember:
- S – Stop: “My brain is panicking right now. And that’s okay.”
- T – Take a breath: In for 4, hold for 4, out for 4.
- O – Observe: What do I know in this question? Underline or circle it.
- P – Proceed: Start with the easiest part. Just one step.
➡️ Repeat this as many times as needed.
Personal mantra power
A positive mantra acts like a friendly voice in their head. It brings reassurance, especially in high-pressure situations.
Encourage your child to create and use a mantra such as:
- “I’ve practised. I can do this.”
- “Calm brain, clever brain.”
- “One step at a time.”
📌 Write it on a sticky note and keep it nearby during revision.
‘First Thought’ journaling at home
Children with ADHD may quickly write the first answer that pops into their mind — sometimes without stopping to check it.
Try this calming, reflective practice:
- Give them a question.
- They write the first idea that comes to mind.
- Pause. Ask: “What else could work?”
- Gently talk through the reasoning together.
This builds awareness and helps develop flexible thinking skills.
Exam-like warm-ups (calm confidence sprints)
Before a real exam or practice session, try a warm-up that feels achievable.
Choose short 1–2 minute tasks they feel confident in, like:
- Easy times tables (for example, via the Hit the Button website)
- Punctuating a simple sentence
- Spotting a spelling error
🎯 Focus on calm and methodical effort, not speed.
Praise things like:
- “You remembered to breathe – brilliant!”
- “You found the key word – well done!”
Reading questions strategy (for SPAG, Reading & Maths tests)
Children often rush into answers and miss key information. This strategy slows things down and improves accuracy.
Teach them this sequence:
- Read the question once, hands away from the pen.
- Count slowly to 5.
- Read again and underline key info:
- Maths: Numbers, operation words
- Reading: Names, verbs, adjectives
- SPAG: Verb tenses, punctuation, keywords
- Cover the answers (if multiple choice) and say their best guess.
- Then uncover or write the final response.
Visual anchor prompt (great for revision time)
A visual anchor is a powerful memory tool that reminds them to reset.
🎨 Create a small calming card:
- Draw a favourite character or symbol
- Add the mantra: “Calm brain, clever brain”
- Include: “Stop. Breathe. Find the easy bit.”
Even if they can’t take it into the exam room, the memory of it helps regulate emotions.
Parent/Carer support tips
The most powerful support comes from adults modelling calm and confidence.
Try these tips at home:
- Say aloud: “Let’s read it again slowly — that helps me when I’m stuck.”
- Focus praise on the process: “You took your time. That’s the key.”
- Practise the STOP Plan during everyday tasks like cooking or board games.
- If frustration builds, take a break before continuing.
💡 A calm adult helps build a calm child.
Useful exam access arrangements (check with school)
Many children with ADHD or dyslexia are eligible for support in exams — but it needs to be arranged through the school.
Check if your child qualifies for:
- Extra time
- Rest breaks
- A smaller room or separate space
- A reader or prompter
These adjustments can significantly reduce anxiety and boost performance. Speak to the school SENDCo or class teacher well in advance.
Final thoughts
Most children do know their stuff — the real challenge is helping those that struggle access it under pressure. These calming habits and exam strategies for children with ADHD help to build their trust in their own brain.
💛 Little by little, they’ll believe: “I can do this.”
