Adopting the mindset of an Olympic athlete could be the key to exam success, according to a leading sports psychologist. Dr Geoff Lovell, who worked with Team GB's rowing team at the 2024 Paris Olympics, explains that exams and sporting events share striking similarities when it comes to achieving peak performance.
The Parallels Between Sport and Exams
Dr Lovell, who has coached athletes across every summer Olympic and Paralympic Games since 1996, says: "You can look at an exam as a performance situation, and that's what we do in sport – we're trying to achieve peak performances when it matters. So the parallels between academia and sport are quite marked." These parallels include preparation, emotional management, and execution of the performance itself.
Preparation is Key
"For exams, it's about the preparation you put in beforehand – exactly the same as sport," says Dr Lovell, who has partnered with tutoring platform GoStudent. "A swimmer isn't going to rock up to the Commonwealth Games having done no training and expect to perform well. It's how you structure your preparation, starting sufficiently back from the exams so you've got time to develop your understanding."
Quality Over Quantity in Revision
Just as athletes avoid 'junk miles' – filler training that causes fatigue without improving fitness – students must ensure their revision is effective. "We don't just run junk miles; we do quality training," says Dr Lovell. "Most people can't do quality revision for 12 hours straight. Instead, break it into small, purposeful chunks." He recommends focused 45-minute sessions, perhaps six a day with short breaks. "Think of it like running a marathon – you break it into miles to keep motivation high and avoid exhaustion."
From a neuroscience perspective, deeper engagement with material improves long-term memory. "If I'm skim reading or half-watching a video without processing it, I'm less likely to store it," he explains. "Active methods like quizzes, self-questioning, and rewriting notes lead to more effective learning."
Create a Specific Revision Plan
Athletes write training programmes; students should write revision plans. "For each day, schedule when and what you'll study," advises Dr Lovell. "Avoid vague to-do lists. Specify the time for each task."
A Holistic Plan
Dr Lovell stresses that plans should be "holistic, balanced, and healthy." Include exercise, but keep it consistent. Schedule meals and even chores to avoid family tension. Socialising is also important: "Connect with friends to maintain a positive emotional state, but control the timing."
Communicate Your Plan
Parents naturally worry during exam season. "If you share your plan, it reassures them you're on track," says Dr Lovell. "A 15-minute break as part of the schedule helps reduce their stress."
Pre-Exam Routine
Athletes don't change their routine the night before a competition. Similarly, students should stick to normal bedtime and activities. "Don't go to bed much earlier – you'll likely end up sleeping later," he warns.
Taking Control on Exam Day
Anxiety often stems from uncertainty about outcomes. "Get a plan, get structured, take control," advises Dr Lovell. Plan arrival time and pre-exam activities, like an athlete's warm-up. "Worrying uses brain space needed for solving exam questions. Focusing on processes, not grades, leads to better results."
Teacher Endorsement
Pepe Di'Iasio, general secretary of the Association of School and College Leaders (ASCL), agrees: "Parallels with sport and revision are helpful. Staying rested, hydrated, and eating well are key. Breaking revision into manageable blocks with breaks and exercise is sensible." He adds: "Exams can be draining. If struggling, talk to your teacher early for support."
