studysthesia:

Masterpost Monday: Studying With a Lack of Motivation/Inititation

One of the hardest thing I’ve encountered is trying to study when you lack motivation or initiation. Whether it be due to a mental illness or simply procrastination, it can be very difficult to do what you need to do. Here are some tips for buckling down and getting things done. These are also helpful tips for things that aren’t even related to studying.

• Be kind: lacking motivation or initiation does not mean you’re lazy or not trying hard enough. If it’s due to a mental illness, remind yourself that that is what it is and it is not your fault. Talk to yourself in a compassionate, encouraging, and helpful way. Don’t beat yourself up, think positively and focus on how you can improve your current situation.
  
• Tell yourself why: remind yourself why you need to study, finish that project, etc. What are the reasons this assignment matters? How will  you benefit from starting or finishing this assignment? How will other people benefit? Reminding yourself of the importance of something will make starting or finishing the assignment easier and more rewarding.
• Start with the easiest: start with the easiest assignment first. This will provide a kind of snowball effect and make it easier to work. The sense of accomplishment from finishing one assignment will make starting the next more manageable. Sometimes when you think of the mountain of work you have to do it can be overwhelming. Start with the easiest assignment and go from there.
• Make it smaller: break assignments into really small bite-size pieces. This goes along with the previous tip; if you have a big assignment, start by breaking it down into really tiny pieces.Think of one assignment you have to complete. What is the first step? Can you make that first step even smaller? Keep making it smaller until you are absolutely certain you can do it.
• Just 5 minutes: if you’re feeling overwhelmed, stressed, exhausted, etc. tell yourself you only have to study or work for 5 minutes. Do the assignment for 5 minutes and then you can quit if you still aren’t feeling it. Sometimes it just takes getting started to motivate yourself to finish.
• Take breaks: break assignments into small, doable steps, and take frequent short breaks. This will help you stay focused and help fight becoming mentally tired. The pomodoro method is great for this. It’s much easier to finish an assignment if you have little breaks to look forward to.
• Don’t wait to feel it: don’t wait to do an assignment until you feel motivated. Do it anyway; once you get started you may begin feeling motivated.
• Give yourself credit: give yourself credit for the time and effort you do put in. It is easy to call yourself lazy, especially if your low motivation is caused by a mental illness, but you are actually working harder than you would if you were feeling motivated. Remember: it doesn’t matter how big the assignment was. It doesn’t matter how much you accomplished. It doesn’t matter how it turned out. It doesn’t matter how you feel about it. It doesn’t matter what other people think about it. If you put in any time or effort, give yourself credit.
• Go outside: going outside for even 5 minutes can boost your mood and energy. It doesn’t take much to get the benefit. It works even better if you can be near trees or water!
• Chunk the day: break up the day into small parts. Decide on the littlest amount of time you can spend on an assignment. It can be as big or small as you want. This is your “chunk” of manageable time. Decide what you will do with that chunk of time, and tell yourself “I only have to keep going for this chunk, then I can stop if I want to.” After the chunk ends you can rest, keep going, or do something else for the next chunk. Chunk your way through the whole day and you will be more productive and feel better!
• Budget your energy: ask yourself how much energy you have “available” today. Don’t push yourself beyond your capacity because you will just get burned out and wind up in the same position you’re in now, instead only do what is reasonable for the amount of energy you have. No matter how little energy you have, always save some time for self-care: exercise, grooming, hobbies, relaxation, etc. Reduce negative thoughts and replace them with happy thoughts to boost energy and motivation! Repeat and persist: it is much better to do one small thing many times, than do one big thing once. Reward/congratulate yourself for every bit of effort no matter how small. Your brain will respond very well to this and you will have more energy, well-being, and self-confidence!
• Build a routine: try to create a routine where you do similar assignments at the same time almost everyday. Having a routine makes it easier to get up and do the work automatically instead of relying on motivation/initiation.
• Study groups: if you get word of a study group sign up! The best kinds are the ones that have a schedule that you are expected to be at, this makes it easier to get going. If you don’t know of any study groups, grab some friends and start one! Designate a time, place, and frequency to meet and make sure people stick to it!
• Use a planner, calendar, to do list, etc: utilize these to make lists, establish a routine, and set goals. Having your assignments physically written down will help you stay focused on one task and actually crossing it off a to-do list will make it easier to begin a new assignment.
• Post your goals: remind yourself whyyou’re studying. Put up signs, pictures, notes, etc. in your study space to keep your goals in sight. Whether they be long-term or short-term, reminding yourself of what you hope to achieve will help motivate yourself into studying so you can get your dream job or whatever your goal may be!
• Get cheerleaders: sometimes getting started on an assignment by yourself can be too much. Try talking to trusted friends, family, teachers, etc. about your goals and how you’re struggling with finding motivation (you don’t need to be too specific on that last part!). It’s okay to ask for help. Support could be something as simple as a “you can do this!” text or phone call, a nice hug, or even just having someone sit in the same room while you do your work. Tackling big assignments alone can be daunting but developing a support system can make a world of difference!
• Team up: try grouping up with other students in your classes or that have similar assignments. Even if you aren’t working on the same assignment just having someone working beside you can be all the motivation you need. Study groups are great for this! Surrounding yourself with others who are working hard will help inspire you to focus and get it done, other students also make for great resources! You never know who may have taken that class already and can offer a word of advice.
• Just do it: use self-talk to get yourself started studying and to keep yourself going. Try writing down one of these phrases to display in your study area: “I am choosing to get started” “Just do it!” “Put one foot in front of the other” “I think I can, I think I can” “One step at a time” “It doesn’t have to be perfect” “Good enough is good enough” “I am focusing on starting, not on finishing” “It doesn’t matter how I feel now; I will get started and I may feel better later” “Start small” “What’s the smallest thing I can do right now? Do it!” or think of one of your own!