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On test day, being alert and focused is almost as important as knowing the material. And even if you’ve mastered the material, mental fatigue and brain fog can lead to mistakes that chip away at your score. Smart GMAT alertness tips can make the difference between a good score and a great one. So, what factors matter most for maintaining alertness during the GMAT?
Quick Answer
Staying alert during the GMAT comes down to sleep, nutrition, hydration, and scheduling. Test-takers should aim for 7–9 hours of sleep the night before the exam, eat a balanced pre-test meal, stay hydrated without overdoing caffeine, and use deep-breathing techniques during the exam. Simple strategies such as scheduling your GMAT for a time of day when you’re naturally energized and taking practice tests at the same time as your official exam, can help keep your mind sharp.
Keep reading to learn how to develop alertness as part of your GMAT prep routine and test-day strategy.
Here are the topics we’ll cover:
- Why GMAT Alertness Matters for Your Score
- Choose Your Testing Time Strategically
- Build Mental Stamina with GMAT Practice Tests
- Recognize the Role of Sleep
- Nutrition and Hydration Tips for Test-Day Focus
- GMAT Stress-Management on Test Day
- In-Test Energy Hacks
- GMAT Alertness: Key Takeaways
- Frequently Asked Questions (FAQ)
- What’s Next?
First, let’s talk about why alertness matters for your GMAT score.
Why GMAT Alertness Matters for Your Score
The GMAT rewards clear thinking, which happens only when you’re alert and focused. Specifically, when you’re alert, you’re better able to pick up on subtle details and process information quickly. In other words, alertness is what allows you to apply your knowledge and avoid careless mistakes.
And don’t forget, the GMAT is a long exam! Alertness and mental stamina are closely linked. You’ll need to work on building both so you can perform your best all the way through the exam.
KEY FACT:
Alertness is a key to spotting subtle mistakes and processing information quickly.
So, let’s start by discussing some GMAT alertness tips you can put into practice well before test day to set yourself up for success.
Choose Your Testing Time Strategically
Something to keep in mind is that alertness levels naturally fluctuate during the day. So, the time of day you choose for your exam can make a big difference in how you perform on the GMAT. Focus and concentration are often strongest when you test at the time of day that matches your natural energy peak. For some people, focus peaks in the morning. For others, late morning or early afternoon is best.
Most people already know from their experiences at school and work what time of day they tend to be sharpest. However, if you’re not sure what the best time to take your GMAT would be for you, you could try taking a couple of full-length practice tests at different times of day and noting when you feel most alert.
For example, you could try taking a practice test at 10 a.m., and then on the same day a week later, taking a practice test at 3 p.m. If you feel more alert in the morning, try to schedule your GMAT for a morning time. If you feel more alert in the afternoon, you’re better off taking your GMAT later in the day.
The same principle applies to the day of the week when you take your GMAT. For example, how mentally fresh can you expect to feel if you take your GMAT on a weekday after you’ve finished an 8-hour day at your busy job? Probably not very.
So, if possible, plan to take your GMAT on the weekend or a day when you don’t have to be at work or school.
TTP PRO TIP:
Schedule your GMAT for a day of the week and time of day when you’ll be at your freshest.
Build Mental Stamina with GMAT Practice Tests
Alertness and mental stamina play key roles in GMAT pacing and performance. In particular, when alertness fades and fatigue sets in, you’re more likely to mismanage your time. In other words, you could end up spending too long on certain questions and rushing through others, resulting in careless mistakes.
How can you make sure that your energy and concentration don’t fade during the GMAT? Like an athlete, you’ll want to build your endurance and prepare for game-day conditions. And one of the best things you can do to build your GMAT mental stamina is to take full-length practice tests. The more you practice under realistic, test-day conditions, the more accustomed you’ll be to maintaining concentration during the real thing.
With that in mind, it’s a good idea to take full-length practice tests on the same day of the week and at the same time of day you plan to take your actual GMAT.
TTP PRO TIP:
Take full-length practice tests under realistic test-day conditions to build your mental stamina.
Next, let’s explore how the amount of sleep you get plays a part in your GMAT performance.
Recognize the Role of Sleep
It may seem painfully obvious to state that our ability to remain alert is impaired when we’re sleep-deprived. Nevertheless, a surprising number of test-takers underestimate the effect of sleep on GMAT performance.
Sleep deprivation not only impairs stamina but also concentration, problem-solving, decision-making, emotional regulation, and memory. In fact, deep sleep cycles are when our brains create new pathways that help us retain information. Ultimately, all the studying in the world won’t help us if we can’t retain what we’ve learned.
On the flipside, when we get enough sleep, we’re better able to think logically and manage test anxiety, stay focused on tasks, adapt under pressure, and efficiently process information.
So, if you’re wondering how to avoid fatigue on GMAT day and actually put all your hard-earned skills and knowledge to use, the best answer is the most obvious one: a good night’s sleep!
With that in mind, let’s discuss some practical GMAT sleep tips for the night before your exam.
KEY FACT:
Proper sleep promotes the abilities to think logically and manage test anxiety, stay focused on tasks, adapt under pressure, and efficiently process information.
How Much Sleep Do I Need Before the GMAT?
The truth is, you should be thinking about a healthy sleep plan well before the night before your test! For your GMAT studying to be as productive as possible, you need to get consistent, high-quality rest.
Moreover, it will be much easier for you to fall asleep at an appropriate time on “GMAT eve” if your body is already accustomed to going to sleep at that time. On the other hand, if you try to implement proper sleep hygiene starting just 1 or 2 nights before your exam, your body may not adjust to your new schedule until after test day has passed.
Ideally, in the weeks and months leading up to your exam, you would start going to bed at a time that allows you to get between 7 and 9 hours of restful sleep per night (if you aren’t already).
If that ship has already sailed, try to implement your 7-9 hour sleep schedule at least a full week before your exam.
And if all else fails, a solid 7-9 hours the night before your exam should allow you to stay alert even if your sleep has been somewhat inconsistent.
TTP PRO TIP:
Get on a good sleep schedule well before “GMAT eve.”
So, now that we know how much sleep to get, let’s discuss some strategies for how to actually fall asleep.
Sleep Hygiene 101
Shutting down your brain the night before what feels like a championship game might seem impossible. Instead of winding down, your mind may be stuck in study mode, looping through formulas, or playing out test-day scenarios.
To make falling asleep easier, here are some night-before-GMAT sleep tips:
- Avoid caffeine for at least 8 hours before your planned bedtime, or 12 hours if possible.
- Lower the lights in your home 1-2 hours before your planned bedtime.
- Limit screen time in the hour before bed.
- Try some mindfulness exercises such as meditation, deep breathing, or stretching.
- Keep your bedroom cool.
The good news is that these same strategies are ones that you can (and should) implement anytime prior to your exam in order to get on a solid sleep schedule.
TTP PRO TIP:
Simple steps such as limiting caffeine and screen time can help you unwind and prepare your body and mind for a full night’s sleep.
Next, let’s talk about how to fuel your body and brain on test day to maximize GMAT alertness.
Nutrition and Hydration Tips for Test-Day Focus
What you eat and drink can have a direct impact on how energized and clear-headed you feel during the GMAT. The best choices will keep your energy levels steady and your blood sugar stable, so you can maintain focus for the duration of your GMAT.
KEY FACT:
The best food choices keep your energy levels and blood sugar steady.
Let’s discuss the meal that some say matters most for staying sharp during the GMAT: your test-day breakfast.
What to Eat Before the GMAT for Energy
Choosing the best food before the GMAT can make a big difference in how alert and focused you feel for the duration of your exam. Thus, eating a solid breakfast is one of the best GMAT test-day energy tips you can follow.
So what are the qualities of a solid breakfast?
- slow-release carbohydrates for steady energy, not sugar crashes
- lean protein and healthy fats to keep you satiated for the long haul
- nothing far outside the norm of what you typically eat — an upset stomach is not something anyone wants to deal with at test time
- a comfortable, satisfying amount of food, not an amount that will leave you overstuffed
Smart choices include:
- banana or berries
- eggs or a vegetable omelette
- oatmeal or overnight oats
- avocado toast or with whole-grain toast
- yogurt
- nut butters such as peanut or almond butter
As with your sleep schedule, there is no reason you have to wait until right before your test to make smart food choices. The earlier on you can implement healthy, energizing eating habits, the better off you’ll be throughout your GMAT prep and on test day.
Remember also that you can (and should) bring a snack with you to the testing center to have during your break. So, you don’t need to stuff yourself to “make it through” the exam. Overeating can leave you feeling lethargic, so eat the amount of breakfast your body is accustomed to.
TTP PRO TIP:
The earlier on you can implement healthy, energizing eating habits, the better off you’ll be throughout your GMAT prep and on test day.
How to Hydrate Before the GMAT for Energy
Even mild dehydration can reduce concentration and slow mental processing. But when it comes to your GMAT test-day routine, there are a couple of best practices you’ll want to follow to ensure you stay hydrated without unwanted side effects.
- Don’t overdo it! You have only one 10-minute break during the GMAT. So, you don’t want your quest to stay hydrated to leave you distracted by “nature calling” during your exam.
- Unless you’re very accustomed to energy drinks or sugary juices and sodas, you’ll want to avoid them before and during your exam. Some test-takers make the mistake of relying on energy drinks for a boost on test day and end up crashing partway through their exam.
Here are a few better options:
- Water: Water is the simplest and most effective hydration choice because it replaces fluid loss without sugar or stimulants.
- Coffee: It’s a well-known fact that drinking a moderate amount of coffee boosts alertness.
- Green tea or matcha: Some people prefer green tea over coffee for providing a smoother, more sustained energy boost and less stomach upset.
Coconut water: Coconut water is naturally rich in electrolytes, which help your body absorb fluids.
KEY FACT:
Even mild dehydration can reduce concentration and slow mental processing.
Now, let’s delve a little deeper into a common point of anxiety for GMAT test-takers: how much caffeine to have before the GMAT.
Stick to Your Caffeine Routine
Caffeine is likely the first thing people think of when it comes to increasing alertness. For good reason: moderate amounts of caffeine are proven to increase focus, reaction time, and memory recall. However, too much caffeine can make you jittery and anxious, which is the last thing you want in the testing room.
So, what should your GMAT caffeine strategy be? The best strategy for test day is not to stray too far from whatever it is you normally do. Caffeine affects people differently, so how much you have on test day depends on your personal experience with it. For some, 1 cup of coffee is enough to shake off the mental cobwebs and take on the day. For others, 1 cup is just enough to get out of bed, and it’ll take another 2 to remain upright.
If you prefer to wake up with caffeinated tea or energy drinks in the morning, the same rule applies. Adding in an extra cup or can on test day isn’t a “secret weapon”; it’s a wildcard. What we want for test day is as much predictability and control as possible, not new and unexpected variables. So, stick with your “typical dose” of caffeine.
TTP PRO TIP:
The smartest caffeine strategy is to stick to your normal routine on test day.
Now, let’s go over some GMAT stress-management tips that will help you stay alert on test day.
GMAT Stress-Management on Test Day
A certain level of stress and anxiety is normal before an important exam such as the GMAT. After all, you’ve dedicated countless hours to study and preparation. You may feel as though you’re about to step onto a stage for the performance of your life!
Unfortunately, too much stress has a negative effect on alertness. When we’re stressed, we find it harder to concentrate and easier to get distracted.
Of course, the best weapon against stress is preparation. When you’re properly prepared, you’ll feel ready to take on anything the GMAT throws at you.
However, even if you’re well-prepared, you may still feel stressed on the morning of the exam. Thankfully, there are proven techniques we can use to calm our nerves.
Technique 1
Do some light exercise. Exercise is great for memory and focus. However, you don’t want to do anything that will leave you exhausted during your exam.
If you’re used to going for a run or bike ride first thing in the morning, you may want to stick to your routine. However, even a short bout of pushups and jumping jacks can help wake you up and get you dialed in for your exam.
Conversely, if yoga is more your speed, just a few minutes may be all you need to calm any test-day nerves and quiet mental noise before your GMAT.
Technique 2
Go outside. Even a 10-minute walk is proven to reduce stress and anxiety and spending time in nature is known to boost mood. So, if possible, get outside and get some sunlight to reduce stress before your test.
Technique 3
Use visualization techniques. Visualization has been shown to reduce anxiety and improve focus.
For example, on the morning of your exam, you could spend a few minutes picturing yourself calmly and confidently completing the sections of the exam, or seeing your score at the end of your exam and feeling happy with it.
TTP PRO TIP:
Just 10 minutes of light activity or visualization can reduce stress and anxiety and reset your focus before the GMAT.
Finally, let’s discuss a few things we can do to maintain energy and alertness during the exam itself.
In-Test Energy Hacks
You might be wondering whether there is anything you can do during the GMAT itself to sustain your energy and alertness. Let’s take a look at some proven ways to ensure you’re on point from beginning to end of your exam.
Use Breaks Strategically to Maintain Energy
There is only one 10-minute break during the GMAT, but if used strategically, it can help reset your alertness and concentration.
Here are a few things you can do during your break to return to the test refreshed:
- Move. Get your blood flowing by moving around and stretching your legs. Even a short walk around the hallway will boost circulation and clear mental fog.
- Have a quick snack. Food, drinks, and candy are not allowed inside the testing room. However, you can bring snacks to store in your locker to eat during the break. Easy energy-boosting choices include trail mix, a banana, and protein bars.
- Hydrate. Studies show that drinking around a cup of water can boost attention span by up to 25 percent. That said, it’s important to avoid over-drinking. An overly full bladder will cause discomfort and distraction.
TTP PRO TIP:
During your 10-minute break, boost your alertness by moving your body and having a quick snack and some water.
Boost Alertness Without Leaving Your Seat
If you find your energy and alertness fading as you’re working through the exam, try the following:
- Do a breathing reset. Inhale deeply for 4 seconds, exhale for 4 seconds, and repeat a few times.
- Chew gum (if allowed). Research suggests that chewing gum can temporarily reduce stress and boost alertness. Check with your testing center to confirm that chewing gum is permitted during your exam.
- Do seated stretches. Roll your shoulders and head to relieve stiffness and release endorphins. Straighten your posture, roll your wrists/ankles, and take a deep breath before moving on to the next question.
TTP PRO TIP:
Deep breathing and seated stretches can restore your focus and alertness during your exam.
GMAT Alertness: Key Takeaways
- Schedule your GMAT strategically. Take your test at a time of day and on a day of the week when you’ll be mentally fresh and physically rested.
- Implement good habits early. Proper sleep, nutrition, and hydration are all practices you can implement well before test day. The earlier you implement them, the more test day will feel like just another day.
- Stick to your routine. Don’t introduce new foods, drinks, or habits on the day of or night before your test.
- Use your test break wisely. Move, hydrate, and have a snack to regain your momentum and finish out your GMAT strong.
- Use in-test energy resets. If you find yourself fading during your exam, try deep breathing or seated stretches to restore energy. Chew gum if it helps you focus and is allowed during your GMAT.
Frequently Asked Questions (FAQ)
What should I eat before the GMAT for energy?
Choose slow-release carbohydrates, lean protein, and healthy fats to keep your energy steady and your blood sugar stable.
Overnight oats with nuts and fruit, such as banana or your favorite berries, is a great option if you want something filling that you won’t have to prepare on the morning of your exam.
Other great options include a vegetable omelette, yogurt with fruit and granola, and eggs with avocado toast.
Should I drink coffee before the GMAT?
It depends! Caffeine affects people differently, so whether you drink coffee on test day depends on your personal experience and preferences. The smartest GMAT caffeine strategy is to stick to your normal routine.
How can I avoid mental fatigue during the GMAT?
One of the best things you can do to build your GMAT mental stamina is to take full-length practice tests. The more you do, the more accustomed you’ll be to maintaining concentration and mental sharpness during the real thing.
Does test-day timing affect alertness?
Yes, it certainly can! Alertness levels naturally fluctuate during the day. Therefore, the timing of your exam can make a big difference in how you perform on the GMAT. Focus and concentration are often strongest when you test at the time of day that matches your natural energy peak.
What’s Next?
If your test day is soon, you’re likely looking for other tips to maximize your performance. Check out these 25 GMAT test-day tips for more proven strategies.
If a lack of motivation has been affecting your focus and alertness during your GMAT prep, this article about how to find your GMAT motivation is for you.
