How this toolkit helps on Reading day

• Translates common anxiety loops into short prompts you can run in under 30 seconds
• Builds a stable routine around the 17–20–23 timing split with a 60 second move-on rule
• Keeps your brain inside the passage using proof phrases and confidence tags
• Turns vague stress into clear actions using If Then plans and simple breath resets
• Gives you numbers to track so progress is visible and repeatable

Use this as a workbook. Read a prompt, say it out loud, and write quick notes in your error log.

The reading-specific anxiety map

Anxiety in Reading shows up as three patterns:

1. Catastrophe spiral
   Thought: If I miss this item I will fail the section.
   Effect: Tunnel vision on one item, time loss, random guessing later.
2. Keyword trap
   Thought: This option repeats a word from the passage so it must be right.
   Effect: Distractors win because function and polarity are ignored.
3. Timing panic
   Thought: I am behind. I must read faster now.
   Effect: Skimming without structure, missed proof phrases, rising heart rate.

Your counter moves are simple: anchor on proof, manage time by fixed blocks, and replace catastrophic thoughts with realistic plans.

The pre test routine: 6 minute reset

Run this sequence before you open the first passage.

1. Position and breathing
   Sit tall, feet flat. Inhale 4 seconds, hold 2, exhale 6. Do 4 cycles.
2. Implementation intention
   Say this: If I feel my chest tighten or my mind race, I will pause for one slow breath and read the first and last lines of the next paragraph before answering.
3. Cue card
   Write two lines on a sticky note.
   Line 1: Proof phrase first.
   Line 2: Move after 60 seconds.
4. Time plan
   Passage 1: 17 minutes. Passage 2: 20 minutes. Passage 3: 23 minutes. Keep 2 minutes spare inside each block. Use the last 2 minutes of the section for low confidence items only.
5. Confidence tags
   Agree with yourself that after each answer you will mark H, M, or L. This turns vague feelings into a review plan.
6. Micro affirmation
   Say this quietly: I do not need to feel perfect to perform well. I only need to follow my routine for the next paragraph.

During test: the 3 loop system

You will cycle these three loops across the section. Each loop uses one or two CBT prompts so you can keep momentum.

Loop 1: Locate then Prove

• Prompt 1: Locate in 30
  Question seen. Say: Paragraph first, not options. Scan for names, dates, or unique terms. Aim to find the paragraph within 30 seconds.
  If not found by 60 seconds, mark L and move. Your plan protects the rest of the test.
• Prompt 2: Proof phrase
  After reading 3 to 5 lines around the likely proof, whisper: What 3 to 7 words prove my answer. Underline them lightly. If you cannot underline, you are guessing.

Loop 2: Meaning over matching

• Prompt 3: Function check
  For headings and long paragraphs, say: What job does this paragraph do. Choose one word: contrast, cause, result, method, limitation, example. Match heading to function, not to repeated keywords.
• Prompt 4: Polarity scan
  For True False Not Given, scan for negatives, quantifiers, and time markers. Say: Does the statement flip any of these. If yes, it is likely False. If the text does not settle the claim, it is Not Given.

Loop 3: Anxiety breaker

• Prompt 5: Name the thought
  Say: I am having the thought that I am behind. Naming adds distance.
• Prompt 6: Three point proof
  Say: What is true now. 1 I have a time plan. 2 I can mark L and move. 3 I can come back with fresh eyes. Breathe once, continue.

This three loop system keeps you doing useful micro actions while you read. It also prevents emotion from turning into random moves.

CBT-style prompts you can copy

Use these scripts in your notebook. Replace the blanks with your situation. Keep the language short and literal.

A) Cognitive reframing prompts

1. Evidence for and against
   Situation: I feel lost on Passage 3.
   For: It is a dense topic with long sentences.
   Against: I have handled similar density in practice. I still have 14 minutes in this block.
   Balanced thought: The passage is hard but my plan still works. I will anchor on function and move after 60 seconds if needed.
2. Worst best most likely
   Worst: I waste 4 minutes on one heading and lose points later.
   Best: I identify the function quickly and gain time.
   Most likely: I narrow to two headings and mark M in 90 seconds. I move and finish the set with time for a sweep.
3. Probability to frequency
   Anxious claim: I always get T F NG wrong.
   Reframe: Out of 12 items last mock I missed 3. That is not always. Goal today is 9 or more correct. I will track quantifiers and polarity.
4. Reattribution
   Anxious claim: I am just bad at science passages.
   Reframe: The issue last time was locate speed. That is a skill I can train. I will run one minute locate inside this block.
5. Catastrophe ladder
   Write steps from current worry to the imagined disaster.
   I am stuck on this item.
   I lose two minutes.
   I rush the next three items.
   My score drops.
   Now write an exit at each step.
   Mark L. Move. Protect time. Return later with a proof phrase rule. The chain breaks.

B) Behavioral action prompts

1. If Then plan
   If I hit 60 seconds without a clear proof phrase, then I will choose between the top two options, mark L, and move to the next question.
2. Exposure to time pressure
   Treat each 60 second mark as a mini exposure. Say: This discomfort is not danger. The goal is to move with control. The feeling drops when I act.
3. Tiny rehearsal
   Before a headings set, read the first and last sentence of the next paragraph and name the function. Spend 15 seconds. Then look at options. This small action lowers anxiety because you have a starting point.
4. Completion accuracy check
   For sentence completion and summaries, run a word form check. If the blank needs a noun, confirm number and common collocations. Say: I will not lose marks to plural or hyphen errors.
5. Reset micro break
   After finishing Passage 2, sit back for 5 seconds, drop shoulders, and breathe out slowly. Say: New block, fresh start. This protects Passage 3 from mental fatigue.

C) Attentional control prompts

1. Single target cue
   Say: One target only. My target is the evidence line. Repeat once. This turns scattered attention into a narrow beam.
2. Label and return
   When a thought appears, label it quickly. Planning, worry, self talk. Return to first and last lines. This is mindfulness without long practice.
3. Sensory anchor
   Press your thumb and index finger together for two seconds while reading the proof line. Later, repeat the press to trigger the same calm focus. This creates a simple anchor.
4. Confidence tagging
   After each answer, write H, M, or L. This stops overchecking. Your final two minutes will go only to L. Anxiety drops because the brain trusts there is a plan.
5. Distraction shield
   If noise or movement bothers you, fix your gaze on the left margin and count five words inward before reading. This small ritual limits external pull.

D) Self compassion and motivation prompts

1. Supportive voice
   Say: Effort is my responsibility. Outcome will follow. I will act on the next paragraph, not on fear.
2. Two wins rule
   After each block, name two things you did well. Example: moved on at 60 seconds, used a proof phrase on T F NG. This prevents the brain from remembering only mistakes.
3. Process over score
   Write this at the top of your sheet: Follow routine first. Score follows. Read it at the start of each passage.

Reading tactics that pair with the prompts

1. 17–20–23 split with a 2 minute reserve inside each block
   You will not chase the clock. You will use blocks to protect attention and accuracy.
2. Locate then inspect
   For detail questions, find the right paragraph fast, then read 3 to 5 lines around the evidence. The brain calms when it knows where to look.
3. Function over keyword
   Headings and matching require you to see what a paragraph does, not just what it mentions. Use the function list: contrast, cause, result, method, limitation, example.
4. Polarity and quantifiers
   For T F NG and completion, circle no, not, never and quantifiers like several, many, a minority, all, most. Small words decide truth value.
5. Proof phrase habit
   Write or underline a small phrase that proves your choice. You will not overthink because you have concrete support.
6. Confidence sweep
   Final 2 minutes go to L items only. Change an answer only if you can add a new proof phrase. This rule kills last minute second guessing.

Two worked examples

Example 1: T F NG with anxiety prompts

Statement: The author claims that early trains were always punctual.
Text: Early trains often arrived late due to mechanical faults.
Process:

• Locate then Prove. Scan for early trains. Paragraph B lines 4 to 6.
• Polarity scan. Always vs often.
• Proof phrase. Early trains often arrived late.
• Answer. False.
• Anxiety check. If a doubt appears, run Label and return. Label: worry. Return to lines 4 to 6.
• Confidence tag. H.

Example 2: Matching headings with function reading

Paragraph D describes a new method, reports mixed results, and highlights a serious limitation.
Options include A New method, B Unexpected outcome, C Limits to the approach, D Historical background.
Process:

• Function check. Name the job of the paragraph in 5 words. Method with major limitation.
• Compare functions. C fits the job because limitation is the key message.
• Proof phrase. However, this approach fails when samples are small.
• Answer. C.
• Anxiety breaker. If you feel stuck between A and C, run Worst best most likely to avoid perfection chasing.

Mini case: Nadia’s calm increase

Nadia scored 27 correct last week. She described shaky hands in Passage 3 and heavy second guessing. She installed three prompts. Name the thought, If Then at 60 seconds, and Two wins rule. In practice she underlined one proof phrase per item. On exam simulation she kept the 17–20–23 split and used her confidence sweep on four L items. She changed one answer after finding a clear polarity shift. Her new score was 35 correct. She reported normal nerves but no panic because each worry had a script and each move had a timer.

Troubleshooting the hard moments

• You hit a wall in Passage 3
  Use Reset micro break for 5 seconds. Run Single target cue. Then locate one easy item first to rebuild momentum.
• You keep switching correct answers to wrong
  Install the Change only with new proof rule. If you cannot write a new phrase, keep the first answer. The mind seeks comfort. The rule keeps you safe.
• You fall for keyword traps
  Add Function check before looking at options for headings. For other types, write a tiny note on scope. If the option claims all while the text says some, reject it.
• You run out of time
  Track your time by blocks, not by items. If Passage 2 overruns, push the move-on rule harder to protect Passage 3.
• You feel sleepy or dull
  Use a 10 second energizer. Sit tall, inhale through the nose, long exhale through the mouth, roll shoulders back twice, read the next first and last lines out loud in your head with clear voice.

Measurable targets for the week

• Locate time average under 40 seconds by test day
• Low confidence count below 5 per full test
• Headings accuracy at 70 percent or higher
• T F NG accuracy at 75 percent or higher
• Fewer than 2 last minute answer changes without a new proof phrase

Write these targets inside your timing sheet and check them after each mock.

One page routine you can copy

Before the section
Breath 4 2 6 for four cycles. Read cue card. Proof phrase first. Move after 60 seconds.

Passage 1 – 17 minutes
Loop 1 and Loop 2 for easy gains. Confidence tagging. Two wins rule at the end of the block.

Passage 2 – 20 minutes
Use Function check first for headings. Polarity scan for T F NG. If Then plan at 60 seconds.

Passage 3 – 23 minutes
Reset micro break 5 seconds. Single target cue. Label and return if worry appears. Protect time for final sweep.

Final 2 minutes
L items only. Change only with new proof phrase.

Quick checklist

Do

• Use blocks and the move-on rule
• Underline a small proof phrase for each answer during review
• Tag each answer H, M, or L
• Run short prompts out loud to cut worry loops
• Track four numbers after each mock

Avoid

• Heavy annotation that hides the one crucial line
• Answering from memory or opinion
• Spending more than 60 seconds stuck on one item
• Changing answers without new evidence
• Starting Passage 3 without a 5 second reset

Glossary

• Proof phrase: the 3 to 7 words in the passage that justify your answer
• Function reading: seeing what a paragraph does such as contrast, cause, result, method, limitation, or example
• Polarity: positive or negative wording and quantifiers that change truth value
• Implementation intention: an If Then plan that links a trigger to a specific action
• Defusion: saying I am having the thought that to reduce the power of a worry
• Confidence tags: H high, M medium, L low certainty labels you write beside answers

Action steps today

1. Print a timing sheet with the 17–20–23 split and a 2 minute reserve inside each block.
2. Copy the six pre test lines on a small card. Proof phrase first. Move after 60 seconds.
3. Pick three prompts from this toolkit that feel natural. Practice them in a 15 minute set.
4. After your next mock, record locate time, low confidence count, type accuracy, and number of unsupported answer changes.
5. Keep the anxiety breaker prompt on the desk. Name the thought. Breathe once. Return to first and last lines.

Treat anxiety as a set of predictable signals and Reading as a set of repeatable moves. When you work with prompts, not with feelings, attention returns to the text and scores begin to rise. Your brain does not need to be silent. It needs a script, a timer, and a one line rule. Proof first. Move after 60 seconds.