The document provides tips to help regain motivation after experiencing a study letdown by following the three Rs: relax, recharge, and refocus. It offers suggestions in each category to relax such as remembering everyone makes mistakes, to recharge like exercising and rewarding yourself, and to refocus including setting realistic goals and finding role models. Practicing these tips can help regain self-confidence and resilience to get back on track with study goals after a setback.

1. Doesyourmotivation
needakickstart?
Follow the 3 Rs (relax, recharge and refocus) to help
you move forward after a study let down.

2. We all sometimes lack motivation, so it’s important to take some time out
to recharge, and remember the reason why you are chasing your dream.
Followthesetipsandyou’llbewellonyourway.

3. Refocus
Recharge
Relax

4. Tipstohelpyourelax

5. Remember,weallmakemistakes
Just because you may not have done as well as you
wanted, a small setback won’t stop you from being a
success.
Some of the most powerful people in the world have
stumbled at some point in their journey. Remember:
Barack Obama lost his first federal election in 1999 by a
big margin, but then succeeded in becoming President of
the United States of America in 2008.

6. Worryonlywhenyouneedto…
Aboutthethingsyouhave
controltochange
Worrying doesn’t help anyone. Most of the things we
worry about will never happen. Focus on what has gone
right in the past, and what you are doing well now and,
chances are, it will work out.

7. Makeavisionboard
Make a collage of some quotes, pictures and anything
that reminds you of where you are heading. Having
this near your study area might inspire that little bit of
motivation you need to keep going.

8. Lessstress=morework
Even when you’re busy, try to fit in those things you
know bring your stress down. Everything from doing
a little bit of Pilates, having a nap, colouring in or
spending some time with your cat can help you to relax
and then get back into the swing of things.

9. ‘Startwhereyouare.Usewhatyouhave.Dowhatyoucan’.
– Arthur Ashe

10. Refocus
Recharge
Relax

11. Tipstohelpyourecharge

12. Practisepositiveself-talk
If you find yourself saying you can’t do something, or
something is too hard, think about whether you would
talk to a friend like that. Positive self-talk has been
shown to help people re-frame their challenges and
succeed through tough times.*
For example, ‘I always leave things to the last minute’
reframed to ‘I work well under pressure’.
Source: Stress Management, Mayo Clinic.

13. Exerciseandlookafteryourself
Getting outside and enjoying regular exercise helps to
boost the body’s release of endorphins, helping you feel
happy and ready to attack study!

14. Rewardyourself
Keep yourself motivated by promising yourself a reward
only when you finish something. Finally finished that
essay? Time for pizza and a movie!

15. Findyoursoundtrack
Pump up that song you’re really loving at the moment. It
will help boost your energy, your mood, and give you time
to take a break to sing and dance your heart out. Check
out USQ’s Spotify playlists for some inspiration.

16. ‘Thingsdonothappen,thingsaremadetohappen’.
– John F. Kennedy

17. Refocus
Recharge
Relax

18. Tipstohelpyourefocus

19. Setrealisticgoals
We all feel overwhelmed when put in front of a giant
challenge. The key to both succeeding and taking some
pressure off is breaking your goal down into more
manageable bites.
Instead of looking at everything you have to do in a
semester, try to focus on individual tasks, like going to
the Library and finding 10 articles for your essay.

20. Stopprocrastinating
Super clean house but haven’t started that reading yet?
Take control of the situation and get started now. You
will feel better as soon as you pick up some momentum!

21. Findarolemodel
Who has your dream job or has achieved things you think
are great? Read their book or biography or listen to their
TED talk when you need a bit of a push to keep on going.

22. ‘Withthenewdaycomesnewstrengthandnewthoughts’.
– Eleanor Roosevelt

23. Practiseresilience
We all take a few steps back now and again, but being
able to bounce back and try again is what resilience
is all about and is the key to reaching your goal. Refocus
and try again. Persist, keep going, and keep learning!

24. Trytostaypositive
When faced with a challenge, psychologists have found
those who believed they could achieve their goal, did so
80% of the time. Those who were pessimistic about their
prospects only achieved their goal 20% of the time. This
shows how important it is to believe in yourself and
think positively!

25. ‘Practiceisn’tthethingyoudo whenyou’regood.
It’sthethingyoudothatmakesyougood’.
– Malcolm Gladwell

26. Refocus
Recharge
Relax

27. Thetips
Tipstohelpyourelax
• Remember we all
make mistakes
• Worry only when
you need to about
the things you have
control to change
• Make a vision board
• Less stress = more work
Tipstohelpyourecharge
• Practise positive self-talk
• Exercise and look after
yourself
• Reward yourself
• Find your soundtrack
Tipstohelpyourefocus
• Set realistic goals
• Stop procrastinating
• Find a role model
• Practise resilience
• Try to stay positive

28. Experiencingastudyletdowncanmakeitdifficulttofindthe
motivationyouneedtocontinuewithyourstudies,butit’s
importanttorememberthere’salwaysawayback.
By following these tips to help you relax, recharge and refocus, you will find
it easier to regain self-confidence, develop resilience and get back on track
when it comes to achieving your study goals.

29. CRICOS: QLD00244B NSW02225M TEQSA: PRV12081 29.4.9 11.2016 icons © Shutterstock
social.usq.edu.au
Needsomemorehelp?
If you’re still not feeling motivated and aren’t sure
whether you should continue your studies, read
Dave’s advice on sticking it out, Emma’s blog
on bouncing back after a study let down, or
contact USQ’s Student Services team to discuss
your options.