Find out what you already know and what you need to learn. For your study plan to be useful, you Set a time frame. Now that you know where to focus

16 TOEFL EXAM ESSENTIALS • words or grammar rules you want to remember • new ideas • vocabulary words or expressions you need to look up ■ Make connections. If you can make connections between ideas, you will better remember the material. For example, if Spanish is your native language, you might connect the word dormir “to sleep” in Spanish with dormitory the English word for a room or building where students sleep. ■ Make notes. Note taking can help you remember material, even if you never read your notes again. That’s because it’s a muscle activity, and using your muscles helps you remember. While reading or listening, make note of main ideas, supporting details, authorities, opinions and facts, and key terms. BEAT TEST STRESS Your palms sweat, your breathing quickens, and your heart races. Most test takers recognize these common symptoms—the signs of stress. However, by following a study plan and taking concrete actions to reduce the stress in your life, you can boost your con- fidence on exam day and lower your test stress. Keep your general stress levels low. Take note of the factors in your life that cause you stress, such as family, work, or school problems. Try to deal with those stresses that interfere with studying and preparing for the exam. For example, if you can’t study at home because it is loud or chaotic, make plans to find a quieter, calmer location like a friend’s house or the library. Taking HOW TO USE THIS BOOK TO GET A TOP SCORE 17 specific actions can help you limit stress. The result will be that you will feel more relaxed when you sit down to take the exam. Here are seven ways to better handle stress.

1. Get plenty of sleep. Most adults need seven to nine

hours of sleep a night. Being deprived of sleep will make you less able to cope with stress, less able to concentrate, and less likely to perform well. If you have a hard time falling asleep, try these tips: ■ Keep a regular schedule. Go to sleep and get up at the same time every day. ■ Take a relaxing bath or read a book. ■ Stay away from caffeine after lunchtime coffee, tea, cola, and chocolate may contain caffeine. ■ Exercise earlier in the day at least two to four hours before bedtime. A tired body will need more sleep but a workout just before bed will keep you awake.

2. Eat well and exercise. Good nutrition and regular

exercise are important for your complete health. Stay away from high-sugar, high-calorie, low-nutrition snacks and meals. Instead of donuts, potato chips, or cookies, for example, try low-fat yogurt, fresh-squeezed fruit juice, or carrot sticks. Also, try to fit some exercise into your busy schedule—even a brisk walk can improve your mood, reduce stress, and boost your energy level.

3. Study. Review and improve your skills ahead of time

and you will feel calm and confident when you walk into the testing room. If you fall behind in your study plan, do not worry—just try to get back on schedule.