Have a think about how assessments make you feel?

Write those words down

Which feelings encourage good preparation and which contribute to stress and anxiety?

Are there any feelings that fall into a different category?

Have you thought about what it is that causes those feelings?

What is your motivation for this assessment? Why are you doing it?

Write this down too

Are your motivations intrinsic or extrinsic?

Extrinsic motivation is when your motivation to succeed is controlled externally. This includes doing something to gain promotion, or earn more money. This type of motivation is short-lived. A good kind of extrinsic motivation is when you are practicing to get better but you still need a tutor or teacher to validate your efforts.

Intrinsic motivation is when you do something because you love it. Csikszentmihalyi said the highest intrinsic motivation is a flow state where self-consciousness is lost, one surrenders completely to the moment, and time means nothing (2013). Think of a skier cruising down a field of powder in fine style and full of joy.

Think about what adds additional unnecessary pressure for you

Key points:

• Understanding how assessments make us feel can help us to manage those feelings and prepare better.
• Removing unnecessary pressure will also help preparation and assessment nerves.