This is video number six in the ADHD series, and today I’m going to talk about test anxiety and ADHD.
If you struggle with test anxiety, I struggled with that really badly when I was younger. I could never really understand why—even if I studied and I was writing my test—I couldn’t remember anything. I couldn’t focus, and it was just terrible.
Later on, I figured out why.
I want to give a simple example to show the perspective.
Say you’ve got all your information for the test. It’s an open-book test, and all your notes are in your car. You go inside, get ready, come back out, and then you can’t find your information. It doesn’t make any sense, because you know you put it in your car.
But then you realize—it’s in your other car.
You’re looking in the wrong place.
The information is there. Just not accessible from where you’re looking.
This is exactly what happens with test anxiety.
When you’re stressed going into a test, all the information you learned is still there—but it’s in a different part of your mind.
It’s in the subconscious, creative part of the mind.
But when you’re stressed, that part shuts down.
Instead, you shift into the fight-or-flight state—the reactive, survival-based part of the brain. That’s not the part of the mind you used when you studied.
So when you sit down to write your test, you can’t access the information—not because you didn’t learn it, but because you’re in the wrong state.
Why ADHD Makes Test Anxiety Worse
With ADHD, this becomes even more noticeable.
Focus, attention, and memory are already more sensitive to your internal state. So when stress takes over, it becomes much harder to stay present and access what you know.
If you study in one state of mind—but write your test in a completely different state—you’re not accessing the same pathways.
That’s why it can feel like everything disappears.
How to Improve Memory Recall During Tests
The key is to match the state you study in with the state you’re in during the test.
When you’re studying:
•Slow down
•Breathe
•Ground yourself
•Be present in your body
•Study in a calm, focused state
Take a moment to look around, feel your body, and bring yourself into a sense of safety.
Practice this consistently.
The awareness practice I talk about throughout this ADHD series—connecting to your body and being present—helps you stay focused and reduces distraction.
Explore the Full ADHD Series
Explore the full ADHD series for a clear understanding of the patterns involved and practical ways to work with them in daily life: http://hypnotherapyvictoria.com/adhd-counselling-support/
What to Do Right Before a Test
Before your test, take a few minutes to prepare your state of mind.
•Sit and breathe slowly
•Look around and orient yourself
•Feel your body and ground yourself
•Remind yourself: “I’m safe. I’ve prepared. It’s okay.”
You can also visualize yourself in the room ahead of time:
•See yourself writing the test
•See it going well
•See yourself accessing the information
This helps your mind reconnect to the state you practiced in.
During the Test: Stay Present
When you sit down:
•Take a moment before starting
•Breathe slowly and deeply
•Feel your body
•Stay connected to the present moment
If your mind starts to drift into fear or worry:
•Gently bring your attention back
•Return to your breath
•Reconnect with your body
This brings you back into the calm, parasympathetic state—the state of rest, digest, creativity, focus, and access to memory.
When you’re calm, the creative part of your mind opens back up.
That’s where your information is.
Applying This Beyond Tests
This isn’t just for tests.
The same thing happens with:
•Public speaking
•Being put on the spot
•High-pressure situations
If you can bring yourself back into the same calm, present state you practiced in, you’ll be able to access what you know much more easily.
The goal is simple:
Get yourself as close as you can to the same state of mind you were in when you learned the material.
That’s what allows recall.
FREE Self-Help Mindfulness Series
http://hypnotherapyvictoria.com/free-self-help-mindfulness-series/
If you struggle with ADHD test anxiety, this mindfulness training can help you develop the ability to stay calm, present, and focused when it matters most.
This series will help you:
•Calm your nervous system before tests or stressful situations
•Improve focus by staying present in the moment
•Reduce mental overwhelm and distraction
•Strengthen your ability to access memory under pressure
•Build a steady, grounded internal state for learning and performance
Support Through Counselling Hypnotherapy
If test anxiety or ADHD is significantly affecting your ability to perform, deeper support can help you retrain these patterns at the root.
Counselling Victoria
http://hypnotherapyvictoria.com/counselling-victoria/
Hypnotherapy Victoria
http://hypnotherapyvictoria.com/hypnotherapy-victoria/
Through this work, you can learn how to regulate your nervous system, shift out of stress patterns, and access a more calm, focused, and capable state of mind.
I hope this helps.
Arne Pedersen
