How to Stay Motivated in College

College can be really stressful and sap your motivation sometimes, but don’t worry—you can stay motivated and still have some fun! We’ll start this article out with some quick motivation boosters you can try, then move on to some longer-term strategies to improve your focus and drive. Overall, remember to keep your goals in mind but also strive to maintain a healthy balance in your life.

[Edit]Steps

[Edit]Do calming activities like meditation.

1. Manage your stress to help maintain your motivation. Take quick 1-, 5-, or 15-minute breaks when you need them to meditate or use other stress-reduction techniques that work best for you. Consider options like the following:
   
   • Using mindfulness techniques.
   • Doing breathing exercises.
   • Taking a nature walk.
   • Listening to soothing music.
   • Creating art.
   • Talking to a close friend.

[Edit]Take “brain breaks” for exercise.

1. Set aside 5 minutes for light exercise for every 1 hour of studying. Get up and take a quick walk around, or do some stretching or calisthenics at your desk. Even a quick bit of exercise increases blood and oxygen flow to your brain, which enhances memory, cognition, mood, and motivation, among many other benefits. Start out by planning for 5 minutes of break time during each study hour, taking the 5 minutes all at once or breaking it up into 2-3 even smaller breaks, and keep adjusting based on your needs.^[1]
   
   • While “brain breaks” are often associated with younger grade-school kids who have trouble focusing for extended periods of time, people of all ages can benefit from the concept.^[2]

[Edit]Tackle easier work first.

1. Build motivation with easier stuff before moving onto the harder subjects. If you're struggling to stay motivated while you're studying, try starting with an easier subject first, then work up to something harder. For instance, if calculus is tough sledding for you but world history is a breeze, definitely start your study session with history!^[3]
   
   • Think of it like warming up for basketball by starting with layups, moving on to free throws, and finishing up with three-pointers.

[Edit]Get creative with your study strategies.

1. Break up the monotony of studying with creative and fun techniques. Like taking “brain breaks,” using things like songs, mnemonic devices, and drawings to help you study may seem like kid stuff. But that doesn’t mean it can’t work for college students too! Creating a simple sing-song rhyme may feel a bit silly, but doing so can really help you remember things more easily. It’s also a fun little break from having your nose stuck in your textbook and notes.^[4]
   
   • Simple mnemonic devices like “Roy G. Biv” might have helped you remember the colors of the rainbow as a kid, but you can also use them to help you with more complex, college-level concepts. Associating imagery with something you need to remember is another type of mnemonic device, and also gives you a good reason to draw doodles in your notebook!
   • Think about your learning styles, whether it's auditory, visual, or hands-on, and try to find ways to incorporate that into your study sessions.^[5]

[Edit]Give yourself rewards for your achievements.

1. Celebrate even small successes with a suitable reward. Whenever you finish your work on time, earn a good quiz grade, or get really engaged in class, give yourself a pat on the back! Treat yourself to a proportional reward that you find truly rewarding—maybe a special food treat or a mini splurge on a shirt you’ve had your eye on. The bigger the achievement, the bigger your reward ought to be.^[6]
   
   • Positive reinforcement (rewarding achievements) works better than negative reinforcement (punishing mistakes or failures).

[Edit]Don't let failures discourage you.

1. Learn a quick lesson from each failure and then leave it behind. Occasional failure is inevitable in college, so turn it into something useful without letting it get you down. Ask yourself what you can learn from the situation, jot down a couple of ideas or reminders, and then banish the failure from your mind—just forget it! Instead, turn your focus forward to your next challenge.^[7]
   
   • If you get a bad grade on a test, for example, quickly analyze what went wrong. Ask your instructor for details and advice. If you figure out that you spent too much time studying irrelevant material, use this knowledge to improve your studying strategy for the next exam.
   • If you never come up short, you need to set more ambitious goals for yourself!

[Edit]Create designated study spaces.

1. Use one or two consistent study spaces that suit your needs. If you’re in a dorm room, apartment, or home office, set up your desk so it’s conducive to studying—organize the supplies you need, make sure you have good lighting and comfortable seating, and move distractions out of the immediate area. Alternatively, find a quiet spot in the library, a local cafe that has a quiet vibe and open tables, or another good study space that fits your preferences.^[8]
   
   • It’s easier to get motivated and stay motivated when your study space is actually conducive to studying!
   • Some people prefer a bit of ambient noise and surrounding activity while they study (such as in a cafe), while others prefer complete silence and stillness. Figure out what works best for you.
   • By using a consistent study space, your mind learns to get into “study mode” when you’re in that space.

[Edit]Develop consistent study habits.

1. Set a regular, manageable study schedule. College life may be less regimented than you’re used to, and having a more open daily schedule may make it harder to get motivated to do your work. Overcome this by making a clear study schedule for yourself, with specific times set aside for studying. You might even want to post a grid-based weekly schedule with all your academic activities—classes, labs, study sessions, etc.—clearly listed.^[9]
   
   • Treat study time like class time. If you wouldn’t skip class unless you had a really good reason to do so, don’t skip study time for frivolous reasons.
   • You may want to set aside a general “study time” for multiple subjects, or break it down into specific study sessions for particular subjects.

[Edit]Balance study time and social time.

1. Talk to your friends about your need for study time. Socializing and making new friends is an important part of the college experience for many students. That said, it’s important not to let your social goals interfere with your motivation to study. Make your schedule for your classwork and study time, then find time to spend with your friends. Be clear with yourself and your friends about your priorities.^[10]
   
   • Sometimes, you’ll just have to say things like, “Sorry guys, you know I’d love to go with you, but this is my study time and I really need to get to work on my World History paper.”
   • Of course, being a true friend does mean that you can—and should—make time for someone when they really need you. Do your best to make up for any lost study time in these situations.

[Edit]Make clear post-college goals.

1. Write down your main goals for your life after college. Envision the life you want to have—your career, where you’ll live, your family life, and so on—once you finish college. Turn this vision into a set of goals that you write or type out in your own words. Alongside each goal, write or type how completing college will help you achieve it.
   
   • For example: “I want to become an environmental attorney who helps protect the natural world. Earning a college degree is my stepping-stone to law school.”
   • Or: “I want to raise a family in a comfortable house in a nice neighborhood. Completing my accounting degree will increase my earnings potential and help make this a reality.”
   • People who set clear goals that they can work towards are likely to have higher levels of achievement and life satisfaction.^[11]

[Edit]Break your goals down into small steps.

1. Create small goals you can achieve along the way. It’s important to know what your major goals are, but breaking them into more manageable chunks helps keep things from seeming too big, too remote, or too difficult. You’ll feel a sense of accomplishment each time you achieve one of these smaller goals, which will motivate you to keep going until you reach your primary goals.^[12]
   
   • If one of your main goals is to become a journalist, you might set goals like getting on the honor roll this semester, joining the student newspaper staff, securing a journalism internship over the summer, and graduating with honors.

[Edit]Make a weekly goal checklist.

1. Track your progress toward your goals on a regular basis. It’s important to keep your goals—and your progress toward them—front and center in your mind. Consider creating an actual checklist and posting it somewhere prominent. Write down your specific goals for the current semester, and rate your progress toward these goals on at least a weekly basis.^[13]
   
   • Putting down a checkmark to indicate that you’ve made good progress toward a goal will give you a sense of accomplishment, which in turn will provide more motivation.
   • Putting down an X to say you did not make good progress will hopefully give you the motivating “kick in the pants” you need.

[Edit]Get enough sleep and exercise, and eat well.

1. Make healthy lifestyle choices when it comes to sleep, diet, and exercise. College can be a hectic time, which makes it easy to develop some less-than-ideal lifestyle habits. However, you can improve your physical health, mental focus, and overall attitude and motivation by prioritizing healthy choices like getting enough sleep, eating a nutritious diet, and getting regular exercise. For example, just 5 minutes of moderate-intensity exercise (like a brisk walk) can noticeably improve your mood.^[14]
   
   • To sleep better, create a good sleep environment, create a consistent bedtime routine, and allow yourself around 8 hours of uninterrupted sleep.
   • Improve your diet by prioritizing fruits and veggies, lean proteins, and healthy fats, and cutting back on processed foods, added sugars, saturated fats, and calorie-laden drinks.
   • Follow a weekly exercise routine that includes at least 150 minutes of moderate-intensity aerobic activity (like biking or swimming), 2-3 strength training sessions, and 2-3 flexibility training sessions.

[Edit]Seek out expert help and support.

1. Work with your college’s support services as needed. If you’re short on motivation due to excessive stress, problems outside of college (such as family or job issues), or for reasons you can’t quite put your finger on, contact your college’s counseling service. Talk with professionals who have ample training and experience in dealing with issues that arise among college students. Share honestly, listen closely, and give their advice a try.
   
   • Also contact your college’s academic support program if your issues with motivation are affecting your work and grades. You’ll get help in developing more efficient and effective strategies for things like note-taking, studying, and testing.

[Edit]Tips

• Share your goals with close friends and family. They can then offer you more specific support and encouragement. Also, you'll feel more motivated to achieve your goals once others know about them.^[15]

[Edit]References

1. ↑ https://www.apa.org/monitor/2011/12/exercise
2. ↑ https://www.edutopia.org/article/research-tested-benefits-breaks
3. ↑ [v161441_b01]. 18 June 2020.
4. ↑ https://www.edutopia.org/blog/using-music-strategies-language-arts-classroom-heather-wolpert-gawron
5. ↑ [v161441_b01]. 18 June 2020.
6. ↑ https://www.psychologytoday.com/us/blog/fulfillment-any-age/201310/give-your-motivation-makeover-little-psychology
7. ↑ [v161450_b01]. 30 June 2020.
8. ↑ https://www.wgu.edu/blogpost/improve-online-study-environment#
9. ↑ [v161413_b01]. 14 May 2020.
10. ↑ https://psychcentral.com/lib/10-way-to-build-and-preserve-better-boundaries/
11. ↑ https://krex.k-state.edu/dspace/handle/2097/13131
12. ↑ [v161450_b01]. 30 June 2020.
13. ↑ [v161450_b01]. 30 June 2020.
14. ↑ https://www.apa.org/monitor/2011/12/exercise
15. ↑ https://www.inc.com/andy-molinsky/5-simple-tips-that-will-help-you-stop-procrastinating.html

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