Just because you may not have done as well as you
wanted, a small setback won’t stop you from being a
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.
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.
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.
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.
– Arthur Ashe
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.
Getting outside and enjoying regular exercise helps to
boost the body’s release of endorphins, helping you feel
happy and ready to attack study!
Keep yourself motivated by promising yourself a reward
only when you finish something. Finally finished that
essay? Time for pizza and a movie!
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.
– John F. Kennedy
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
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.
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!
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.
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!
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
• Remember we all
• Worry only when
you need to about
the things you have
control to change
• Make a vision board
• Less stress = more work
• Practise positive self-talk
• Exercise and look after
• Reward yourself
• Find your soundtrack
• Set realistic goals
• Stop procrastinating
• Find a role model
• Practise resilience
• Try to stay positive
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.