Lacking motivation? These methods will help you stay tuned

Congratulations! If you're reading this, it means you're taking the first step toward breaking the chains. Do you struggle to sit down and stay focused reading for more than 30 minutes? Why is motivation no longer enough to achieve your goals in general? Don’t worry, it’s not you. It’s our habits of consuming content and instant dopamine that are catching up with us after all the time we’ve invested. But let me tell you more…

The doomscrolling phenomenon goes beyond willpower - just check your screen time and you might find the root of the problem. Let’s remember that dopamine is, in the brain, the essential pillar of motivation; it’s the fuel that drives us to act and self-motivate to reach our goals. But lately, we’ve been overindulging in cheap, instant dopamine, which, through seemingly harmless channels, makes us prisoners of its effect.

As students, motivation is essential — not just for studying before exams, but also to get up every day for Vorlesungen and then come home and review. If you relate to the feeling of not being able to keep your motivation and focus steady, the following guide will definitely help you:

1. Become aware: We’re far from the ideal of seeing our phones only as communication tools. But what we can do is become aware of how we use them and what the effects are. Check your screen time and think about what you could’ve done instead. What do you consume during that time? What does that content bring to your life? How does it affect your productivity? And how do you quit it?
2. Replace your habits: If you spend time watching TikTok or Instagram Reels, a 10-minute math video probably makes you anxious and leads you to speed it up or skip parts. To recover and reset your dopamine receptors, it’s best to return to activities that offer long-term rewards. You can start with longer content like series or movies, then maybe move on to a book or even start an outdoor activity.”
3. Detox: As you begin replacing habits that bombard you with fake motivation with new ones that require real effort for a reward, you’ll start to notice the difference in your energy, mood, focus, and motivation when working toward your goals. This detox can only be achieved through honest recognition of the habits that are holding you back and consistent work. But the more you push the boulder, the lighter it will start to feel.
4. Enjoy and appreciate the rewards of motivation: You’ll find more time in your days, meet your deadlines, and see real improvement in your results (academic, for example) — and all without superhuman effort.

It might sound easier said than done, but there are many other factors you can improve to boost motivation. For example, think about the people around you: does your friend group push you toward your goals and celebrate your wins? Or do they drag you down with things that don’t bring long-term wellbeing? Humans catch motivation almost by osmosis — hang out with friends who are highly motivated in their studies and you’ll see your own energy and drive rise too.

Lastly, the body is like a machine and must be treated with care. Hormones practically operate in sync with the decisions we make at every moment, and their effects can support or hurt us in significant ways.  That’s why being rigorous in the most basic parts of daily life can make a big difference when you need motivation.

To finish, I’d like to emphasize balance. Motivation flourishes when your body and mind are at peace. And a very important part of studying is also when you relax and enjoy yourself. Don’t let stress destroy you before an exam — always take a breath, go outside, and have fun. Maybe that’s the missing piece in your study system to help speed up and improve your information retention.

Jose