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How do I build back my motivation?
At the beginning of the semester of college, I had much better habits and motivation. Alas, that didn't last very long. Now, I don't have any motivation. I'm constantly grasping concepts slower than my peers (I feel I'm behind in everything compared to my peers), I haven't done many extracurriculars because I bury myself in schoolwork and I run out of energy too fast, and I feel like I'm always going to be this forgettable person for the rest of my life (I'll never have any value). This semester has probably been the worst for my almost non-existent mental health.
I feel lost.
How can I feel "unlost"?
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16 answers
Updated
Michael’s Answer
Hi Stephanie,
The symptoms are a lack of motivation, low energy levels and feeling lost. So, the challenge is to find out what is causing these symptoms.
You are not alone feeling lost and drained. Everyone goes through the cycles of ups and downs and highs and lows. Every day is a challenge to get energized, find motivation and get going when energy levels are low. It is like celebrating New Year's Eve with all of the excitement and the promise of a new year. Then, as weeks past, the same excitement wanes and the blahs occur, especially in the middle of the winter months.
Have you sought the advice and help from people who you interact with daily - friends, family, academic advisor, professors, etc.? The campus health center is also a great resource that offers counseling services and guidance. These services are free and/or covered under your student health insurance.
If one is constantly studying and in the books, then the fogginess settles in and information is not retained or learned. One is just going through the motions which just adds to the blahs. How do you reward yourself after reading three chapters for an assignment, completing a term paper or studying for an exam? Balance is needed to avoid burnout. What are your passions, interests and hobbies - reading a book, drawing, playing a musical instrument, singing, etc.?
Do you exercise? Exercise helps to get rid of the blahs and to reenergize you all around. Exercise can be going to the gym, running, biking, swimming, etc. It can be as simple as going for walk to get fresh air and to take in your surroundings like hearing birds sing, watching the clouds drift by in a blue sky with the sun shining overhead or seeing people go about their business on campus. If a beach is nearby, a walk along the shoreline and hearing the waves come ashore can be relaxing.
How is your study area? Is it free from distractions, so that you can focus and concentrate on tasks? Are there pictures of family, friends, pets or special moments on your wall to help motivate you? Do you have a planner, a white board or calendar to keep track of important dates, deadlines and exams; prioritize daily activities; etc.?
Are you able to study in other areas around your dormitory or around campus? The change of scenery from your normal study area routine can help you get excited to knock out that term paper or the next class assignment. Do you utilize the study rooms in the student center or in the campus library?
How do you study? Do you use flash cards to help you remember concepts? If you have to make a presentation in front of the classroom, do you record yourself, so that you can play back the recording and polish your communication skills? Do you practice in front of friends for their advice?
Other areas of balance are diet and sleep. Are you getting a good night's rest with at least 7 hours of sleep? Lack of sleep can cause one to be dragging throughout the day. How many balanced meals do you eat daily? This means not having a diet soda and a pastry to start the day. Breakfast is an important meal to fuel for the day. Focus on healthy foods like fruits and vegetables; eggs and proteins like grilled chicken breasts and avoid too much carbs, sugars and processed foods which can cause one to be sluggish and dragging throughout the day.
If you are religious, do you attend mass on campus? If so, a priest or groups within the church may be able to advise you and provide you with a spiritual lift. Clubs and activities on campus can provide an outlet to get involved and have a positive impact on you. This is where you can align your passions, interests and hobbies and share them with others in the clubs and various student groups on campus. Also, activities are offered on campus like a movie in the student center, a concert in the music hall, a sports game or a play in the theatre. Work Smart and Hard + Play Hard and Relax = Reward Yourself.
A lot of information was provided to help you think and to evaluate what is important to you and how to gain that positive balance back in your life and daily activities. You already took ownership of your concern and came forward to seek advice and help from others via this platform. It will be very beneficial for you and your health all around to take it a step further and seek out the help and advice from others who you interact with daily - family, friends, academic advisor, professors, etc.
Best wishes and remember to be good and to take care of yourself ... there is only one of you - blessed, valuable, beautiful and special.
The symptoms are a lack of motivation, low energy levels and feeling lost. So, the challenge is to find out what is causing these symptoms.
You are not alone feeling lost and drained. Everyone goes through the cycles of ups and downs and highs and lows. Every day is a challenge to get energized, find motivation and get going when energy levels are low. It is like celebrating New Year's Eve with all of the excitement and the promise of a new year. Then, as weeks past, the same excitement wanes and the blahs occur, especially in the middle of the winter months.
Have you sought the advice and help from people who you interact with daily - friends, family, academic advisor, professors, etc.? The campus health center is also a great resource that offers counseling services and guidance. These services are free and/or covered under your student health insurance.
If one is constantly studying and in the books, then the fogginess settles in and information is not retained or learned. One is just going through the motions which just adds to the blahs. How do you reward yourself after reading three chapters for an assignment, completing a term paper or studying for an exam? Balance is needed to avoid burnout. What are your passions, interests and hobbies - reading a book, drawing, playing a musical instrument, singing, etc.?
Do you exercise? Exercise helps to get rid of the blahs and to reenergize you all around. Exercise can be going to the gym, running, biking, swimming, etc. It can be as simple as going for walk to get fresh air and to take in your surroundings like hearing birds sing, watching the clouds drift by in a blue sky with the sun shining overhead or seeing people go about their business on campus. If a beach is nearby, a walk along the shoreline and hearing the waves come ashore can be relaxing.
How is your study area? Is it free from distractions, so that you can focus and concentrate on tasks? Are there pictures of family, friends, pets or special moments on your wall to help motivate you? Do you have a planner, a white board or calendar to keep track of important dates, deadlines and exams; prioritize daily activities; etc.?
Are you able to study in other areas around your dormitory or around campus? The change of scenery from your normal study area routine can help you get excited to knock out that term paper or the next class assignment. Do you utilize the study rooms in the student center or in the campus library?
How do you study? Do you use flash cards to help you remember concepts? If you have to make a presentation in front of the classroom, do you record yourself, so that you can play back the recording and polish your communication skills? Do you practice in front of friends for their advice?
Other areas of balance are diet and sleep. Are you getting a good night's rest with at least 7 hours of sleep? Lack of sleep can cause one to be dragging throughout the day. How many balanced meals do you eat daily? This means not having a diet soda and a pastry to start the day. Breakfast is an important meal to fuel for the day. Focus on healthy foods like fruits and vegetables; eggs and proteins like grilled chicken breasts and avoid too much carbs, sugars and processed foods which can cause one to be sluggish and dragging throughout the day.
If you are religious, do you attend mass on campus? If so, a priest or groups within the church may be able to advise you and provide you with a spiritual lift. Clubs and activities on campus can provide an outlet to get involved and have a positive impact on you. This is where you can align your passions, interests and hobbies and share them with others in the clubs and various student groups on campus. Also, activities are offered on campus like a movie in the student center, a concert in the music hall, a sports game or a play in the theatre. Work Smart and Hard + Play Hard and Relax = Reward Yourself.
A lot of information was provided to help you think and to evaluate what is important to you and how to gain that positive balance back in your life and daily activities. You already took ownership of your concern and came forward to seek advice and help from others via this platform. It will be very beneficial for you and your health all around to take it a step further and seek out the help and advice from others who you interact with daily - family, friends, academic advisor, professors, etc.
Best wishes and remember to be good and to take care of yourself ... there is only one of you - blessed, valuable, beautiful and special.
Updated
Kendra’s Answer
Feeling lost is a part of life!
We get told as kids that we have to have everything figured out once we graduate college within 4 years of going to school.
I can tell you that's a huge lie. It's actually extremely rare. Most people in my life started with one degree or career path, and have reinvented themselves at least 3 times. All super successful now doing something their more passionate about!
My best advice: do you and don't compare yourself to peers (it's hard to do, even as a person in my thirties). Do your best, because that's all you can do.
As they say, "what do you call a med school student who graduates last in his class..." "DOCTOR".
Focus on passing your classes for the remainder of the semester, take a break if you need to for a semester, change schools, or change majors. You matter and you will make a huge impact on this world one day.
Protect your mental health the best you can, and find a hobby or activity that your passionate like exercising, reading fun books, or art. Do it because you like it, not because you're good at it.
I'm one if this "Super seniors" that a lot of college kids are afraid of becoming, and I can tell you taking the extra year to change majors to do something else I loved was worth it!
You will get through this season, stay positive and do your best one day at a time. Your best version today will be different from your best version tomorrow, and that's okay.
We get told as kids that we have to have everything figured out once we graduate college within 4 years of going to school.
I can tell you that's a huge lie. It's actually extremely rare. Most people in my life started with one degree or career path, and have reinvented themselves at least 3 times. All super successful now doing something their more passionate about!
My best advice: do you and don't compare yourself to peers (it's hard to do, even as a person in my thirties). Do your best, because that's all you can do.
As they say, "what do you call a med school student who graduates last in his class..." "DOCTOR".
Focus on passing your classes for the remainder of the semester, take a break if you need to for a semester, change schools, or change majors. You matter and you will make a huge impact on this world one day.
Protect your mental health the best you can, and find a hobby or activity that your passionate like exercising, reading fun books, or art. Do it because you like it, not because you're good at it.
I'm one if this "Super seniors" that a lot of college kids are afraid of becoming, and I can tell you taking the extra year to change majors to do something else I loved was worth it!
You will get through this season, stay positive and do your best one day at a time. Your best version today will be different from your best version tomorrow, and that's okay.
Updated
Ann’s Answer
First, don't be hard on yourself. I've had a career for about 30 years now, and I've had plenty of ups and downs. Confidence crushed, lack of interest, hard to get out of bed in the morning. I can't give you an exact answer, but these are the things that helped me.
Don't be afraid to ask for help.
Change your daily routine where you can.
Discipline yourself to spend 15 minutes a day (at least) doing mindfulness, meditation, breathing exercises like 4-7-8, going outside and closing your eyes - whatever you really enjoy.
Learn to say no to others when they are asking too much of you or it's not realistic.
Find a coach or mentor to help walk you through your needs and goals.
Join support groups in the areas where you need the most help.
If you're like me, remind yourself that you've been through a LOT in your life and you've always survived - and it's made you stronger.
Remember, we are all human and life isn't perfect. Things will get better - they always do. :) You got this!
Don't be afraid to ask for help.
Change your daily routine where you can.
Discipline yourself to spend 15 minutes a day (at least) doing mindfulness, meditation, breathing exercises like 4-7-8, going outside and closing your eyes - whatever you really enjoy.
Learn to say no to others when they are asking too much of you or it's not realistic.
Find a coach or mentor to help walk you through your needs and goals.
Join support groups in the areas where you need the most help.
If you're like me, remind yourself that you've been through a LOT in your life and you've always survived - and it's made you stronger.
Remember, we are all human and life isn't perfect. Things will get better - they always do. :) You got this!
Updated
Shyam’s Answer
Hi Stephanie,
It's always nice to have a pause and then set the goal alignment or course correction post which u can give your fullest efforts.
Always remember that the best way to get back your motivation would be surrounding yourself with ppl who care about you, who share their time with you, who says positive things about you.
Am pretty sure that this is just a pause phase and surely u will relaunch yourself with flying colors.
My best wishes in advance for your success.
It's always nice to have a pause and then set the goal alignment or course correction post which u can give your fullest efforts.
Always remember that the best way to get back your motivation would be surrounding yourself with ppl who care about you, who share their time with you, who says positive things about you.
Am pretty sure that this is just a pause phase and surely u will relaunch yourself with flying colors.
My best wishes in advance for your success.
Updated
Kim’s Answer
I'd recommend looking at diet and exercise. In college we tend to eat a lot of fast food - simple carbs and grease. Look at what you eat and when you eat. Get some protein throughout the day.
As to exercise, not everyone is a runner. But, a good cardio workout gets blood/oxygen flowing to the brain. Many attorneys I know play basketball, pingpong, or tennis on their lunch hour. Walking around campus isn't the same thing, although you could find a stairwell and walk up and down for 20 minutes.
Stop comparing yourself to your peers. If you are struggling to grasp concepts, perhaps you have a different style of learning. I recently returned to school and had the same struggle. I finally decided the books and lectures weren't cutting it, so I started researching on-line. I found some great videos that presented the material a whole lot better. Or you can put it into a poem, or draw a picture. Do something to reinforce the material in a way that works for YOU. Study when you are most alert, don't schedule classes for times that your brain is disengaged, etc. You need to figure out your body and style of learning.
If nothing seems to work, I'd go to the doctor (yes, you'd have to somehow make time for that!) "Brain fog" can be a symptom of medical conditions, including high blood pressure, autoimmune disorders, hormonal disorders, etc. https://health.usnews.com/health-care/patient-advice/articles/brain-fog-symptoms-causes-treatments
It's something you need to get on top of, before your grades start to suffer. Also, do not hesitate to seek out counseling. There's no shame in talking to someone about things!
Best of luck!
Kim
As to exercise, not everyone is a runner. But, a good cardio workout gets blood/oxygen flowing to the brain. Many attorneys I know play basketball, pingpong, or tennis on their lunch hour. Walking around campus isn't the same thing, although you could find a stairwell and walk up and down for 20 minutes.
Stop comparing yourself to your peers. If you are struggling to grasp concepts, perhaps you have a different style of learning. I recently returned to school and had the same struggle. I finally decided the books and lectures weren't cutting it, so I started researching on-line. I found some great videos that presented the material a whole lot better. Or you can put it into a poem, or draw a picture. Do something to reinforce the material in a way that works for YOU. Study when you are most alert, don't schedule classes for times that your brain is disengaged, etc. You need to figure out your body and style of learning.
If nothing seems to work, I'd go to the doctor (yes, you'd have to somehow make time for that!) "Brain fog" can be a symptom of medical conditions, including high blood pressure, autoimmune disorders, hormonal disorders, etc. https://health.usnews.com/health-care/patient-advice/articles/brain-fog-symptoms-causes-treatments
It's something you need to get on top of, before your grades start to suffer. Also, do not hesitate to seek out counseling. There's no shame in talking to someone about things!
Best of luck!
Kim
Updated
James’s Answer
I can give you a couple things that have helped me remain productive no matter the state of my mental health. When I get up, I make my bead and drink some water. This enables me to start each day with a task completed and to rehydrate. Additionally, do some sort of physical activity and set a goal for yourself. If you can look and feel better about your physical health, it will translate to other parts of your life as well.
Updated
Uma’s Answer
Great question! One thing that may help you is to find a mentor that can help you work through this. This mentor can be from your personal life (friend, parent, etc.) or someone from your academic/ professional life (teacher, boss, etc.). Take time to determine what you value in a mentor and the characteristics that make an effective mentor for you.
Also, remember to not feel the need to compare yourself to others. As long as you continue to evaluate your own performance and find ways to improve, you'll be on the path to success. Try your best to push through even when you get "no" for an answer. No matter how many no's you get, just remember that there will most definitely be a yes coming your way too. Stay positive and push through.
Sometimes switching things up can help too. Moving a different project, work environment etc. can often help bring back a spark so that you feel motivation to make it through the rest of the school year.
If you ever get the chance to put yourself out there and do something you would ordinarily feel uncomfortable doing, take it!
Also, remember to not feel the need to compare yourself to others. As long as you continue to evaluate your own performance and find ways to improve, you'll be on the path to success. Try your best to push through even when you get "no" for an answer. No matter how many no's you get, just remember that there will most definitely be a yes coming your way too. Stay positive and push through.
Sometimes switching things up can help too. Moving a different project, work environment etc. can often help bring back a spark so that you feel motivation to make it through the rest of the school year.
If you ever get the chance to put yourself out there and do something you would ordinarily feel uncomfortable doing, take it!
Updated
Vincent’s Answer
Great question. I think every student and professional has felt this way at one point in their journey. I think the first step in self-motivation is figuring out what motivates you personally. Figure out the "why" behind what you're doing. What made you start in the first place? There's an excellent book called "Start with Why" by Simon Sinek, which touches on some of these concepts. Knowing the answer to these difficult questions can help you get through the tough days.
Additionally, while self-motivation is an incredible tool to possess, I'd also like to mention the importance of discipline. As mentioned, motivation will come and go, but you can always fall back on your level of discipline. Often times, action (starting on an assignment/task) will help promote motivation and discipline. It's easier to act your way into feeling than to feel your way into acting.
Additionally, while self-motivation is an incredible tool to possess, I'd also like to mention the importance of discipline. As mentioned, motivation will come and go, but you can always fall back on your level of discipline. Often times, action (starting on an assignment/task) will help promote motivation and discipline. It's easier to act your way into feeling than to feel your way into acting.
Updated
Josiah’s Answer
I experience something very similar when I was in college. One thing that I wish I did more was exercising and settings goals. I believe this will not only help you physically but also build up mental strength. Another thing I recommend is therapy. Having someone to talk to and open up is extremely valuable. And lastly, don't worry about missing out or having regrets. Live one day at a time, do your best, and be kind to yourself.
Updated
Bhavin’s Answer
Are you getting sufficient sleep that you feel energized on waking up?
I would suggest seeking medical help and talk to a doctor for help.
Talk to close friends and relatives for help as well.
Do things that you enjoy!
Best wishes.
I would suggest seeking medical help and talk to a doctor for help.
Talk to close friends and relatives for help as well.
Do things that you enjoy!
Best wishes.
Updated
Kim’s Answer
Welcome to adulthood, where the feeling of feeling lost never really goes away .... but rather you find ways around it. I promise it will get better! I understand what you are going through. I think it is a very important thing to remember is that you must give yourself a break every once and a while, you are only human. Burnout is so real, you must take care of yourself so you can do your best. Find a new hobby, join a club, listen to a podcast, find something that excites you. When I was in college, I remembered going through a similar thing. I didn't really have many friends, I would study for days on end and I would still score just "okay". I felt terrible, all I really wanted to do is sleep. All my energy would be directed towards some type of stress, whether it be a test coming up or how I needed to get this grade on this HW assignment to get this grade, blah blah blah. You get the point I am sure. It got to a point where I think you are right now. I decided to take a little time whenever I had (school is SO busy) to try something new. You find things you like, you don't like. I went to club meetings, they were like an hour on maybe a day I didn't have much going on. Some clubs I loved, met my forever friends, and some clubs, were merely just a waste. But having that experience really helps you to discover what do you really like, what kind of people you want to surrounded by, etc. I found that I liked to bake, liked to read, liked to walk around town exploring new places with friends. Of course the school stress will always be there, it doesn't really go away until you actually graduate, but having other activities to help you ease that stress will help you so much. I wish you the best of luck, I hope you feel better soon! :)
Updated
Rebecca’s Answer
Thank you for your question . This is very common many people have. It is more a time management. You may need to better manage of your time so that you have sufficient on your school work, rest and leisure so that you can keep yourself motivated.
Below are my suggestions :
1. Find a time management suitable to you , e.g. Your phone calendar, Microsoft Outlook, etc.
2. Put in the time you need to attend classes
3. Assign some time for your assignment, projects and revisions, etc. everyday. Don't wait until the deadline or before the assessment
4. Make sure you have sufficient time for rest
5. You can then assign the remaining time for extra curriculum activities, exercise, leisure, friends & family gathering, etc. You don't need to fill up your schedule completely. Just put it in the manner you feel comfortable. Also, you can keep some 'me' time to relax and reflection.
Hope this helps! Good Luck!
Below are my suggestions :
1. Find a time management suitable to you , e.g. Your phone calendar, Microsoft Outlook, etc.
2. Put in the time you need to attend classes
3. Assign some time for your assignment, projects and revisions, etc. everyday. Don't wait until the deadline or before the assessment
4. Make sure you have sufficient time for rest
5. You can then assign the remaining time for extra curriculum activities, exercise, leisure, friends & family gathering, etc. You don't need to fill up your schedule completely. Just put it in the manner you feel comfortable. Also, you can keep some 'me' time to relax and reflection.
Hope this helps! Good Luck!
Updated
Dylan’s Answer
Hi Stephanie,
I would like to start off my response by saying it's OK to feel lost and not always have everything figured out. Many people struggle with feelings of uncertainty in pursuing careers, finding themselves, and figuring out how to structure their lives. Personally, throughout my life, I have had several times where I have felt this way and I predict there will be more as well because we are always changing and growing. Here are a few ideas that might help you through these times.
- Stay busy!
-Spent time with friends doing fun activities, if you aren't being invited to things be the planner and invite others!
-I have found when I am busy I get my work done quicker and am more focused because I have something to look forward to when it's done.
-Try out clubs or find groups of people with similar interests, I know it's easier said than done.
- Building healthy habits and routines
-Good sleep
-Try to get natural sunlight every day
-Exercise
- Drink lots of water
- Write down your thoughts & take time to decompress
-Motivation will come and go
-Staying disciplined is what is important if you don't do a lot one day just try to get on track the next day. Win each day.
Find what you like and what's important for you and try to align your day with those activities.
I would like to start off my response by saying it's OK to feel lost and not always have everything figured out. Many people struggle with feelings of uncertainty in pursuing careers, finding themselves, and figuring out how to structure their lives. Personally, throughout my life, I have had several times where I have felt this way and I predict there will be more as well because we are always changing and growing. Here are a few ideas that might help you through these times.
- Stay busy!
-Spent time with friends doing fun activities, if you aren't being invited to things be the planner and invite others!
-I have found when I am busy I get my work done quicker and am more focused because I have something to look forward to when it's done.
-Try out clubs or find groups of people with similar interests, I know it's easier said than done.
- Building healthy habits and routines
-Good sleep
-Try to get natural sunlight every day
-Exercise
- Drink lots of water
- Write down your thoughts & take time to decompress
-Motivation will come and go
-Staying disciplined is what is important if you don't do a lot one day just try to get on track the next day. Win each day.
Find what you like and what's important for you and try to align your day with those activities.
Updated
Gurpreet’s Answer, CareerVillage.org Team
This may sound counterintuitive but taking breaks is super important. During college, I felt pressured to constantly study, even on days when I felt really burnt out. Towards the end of my college career, I realized how important it was to take regular breaks and that improved my motivation and ability to focus tremendously. For instance, I told myself I could do school-related things until 8p every day but after that, it was my time to rest and do things that brought me joy.
This may not apply to you so feel free to completely ignore this but I've also struggled with similar feelings as an adult. There was a time when I felt unmotivated, couldn't focus, and just felt hopeless. After talking with a mental health care professional, I learned that these were all symptoms of my depression and once I started taking medication, a lot of these things improved. Again, this may be completely irrelevant to you but I'm a big advocate for therapy and medication (it's not for everyone!) and if you've been thinking of mental health help, I'd highly encourage you to explore the option.
This may not apply to you so feel free to completely ignore this but I've also struggled with similar feelings as an adult. There was a time when I felt unmotivated, couldn't focus, and just felt hopeless. After talking with a mental health care professional, I learned that these were all symptoms of my depression and once I started taking medication, a lot of these things improved. Again, this may be completely irrelevant to you but I'm a big advocate for therapy and medication (it's not for everyone!) and if you've been thinking of mental health help, I'd highly encourage you to explore the option.
Updated
Diane’s Answer
Hi Stephanie - it's good that you are acknowledging your lack of motivation and energy. I, too, feel un-motivated and don't have energy when I feel overwhelmed as you don't know where to begin. Maybe take less classes/credit hours as way to eliminate some of the stress if you are feeling overwhelmed. Or if you are working while attending college maybe cut back on your work hours. This may help get your time management skills back on track and then you can slowly add back in classes/credit hours and/or work hours.
Work/Life balance is so important so don't forget about what makes you happy. Make sure to carve out time in your day for you whether it be going for a walk, going shopping, participating in a hobby you enjoy or working out. Don't forget about you.
Last but not least if you still can't get over this hump please do not be afraid reach out for professional help and seek counseling. Our mental health is just as important as our physical health.
You've got this!!
Work/Life balance is so important so don't forget about what makes you happy. Make sure to carve out time in your day for you whether it be going for a walk, going shopping, participating in a hobby you enjoy or working out. Don't forget about you.
Last but not least if you still can't get over this hump please do not be afraid reach out for professional help and seek counseling. Our mental health is just as important as our physical health.
You've got this!!
Updated
Priscilla’s Answer
After you ensure you cover the basic elements (sleep, good diet, exercise, check if there’s any medical underlying cause, etc), review if there’s a specific day of the week/time of the day/situations, that trigger the feelings of lack of motivation. Pay attention to your day, what you do, where do you spend your focus and energy, and assess if they are in the right place.
Look for a hobby that brings you joy.
Also, everyone feels periods of lack of motivation/energy, etc during their lives. It will not always feel like that.
Look for a hobby that brings you joy.
Also, everyone feels periods of lack of motivation/energy, etc during their lives. It will not always feel like that.