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Does Your Motivation Need a Kick Start?

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Does your motivation need a kick start? Follow the three r’s – relax, recharge and refocus – these tips can help you move forward.


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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. Follow these tips and you’ll be well on your way.


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Relax Recharge Refocus


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Tips to help you relax


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Remember, we all make mistakes 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. Remember Barack Obama lost his first federal election in 1999 by a big margin, but he got going again by reminding himself what was important, and succeeded in becoming President of the United States of America in 2008.


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Worry only when you need to… About the things you have control to change 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.


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Make a vision board 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.


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


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‘Start where you are. Use what you have. Do what you can’. – Arthur Ashe


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Relax Recharge Refocus


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Tips to help you recharge


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Practise positive self-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. (Source: Stress Management, Mayo Clinic) For example, “I always leave things to the last minute” reframed to “I work well under pressure”.


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Exercise and look after yourself Getting outside and enjoying regular exercise helps to boost the body’s release of endorphins – helping you feel happy and ready to attack study!


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


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Find your soundtrack 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. Checkout USQ’s Spotify playlists for some inspiration.


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‘Things do not happen, things are made to happen’. – John F. Kennedy


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Relax Recharge Refocus


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Tips to help you refocus


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Set realistic goals 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 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.


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Stop procrastinating 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.


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Find a role model Who has your dream job or has achieved things you think are great? Find them and go to their book or biography or TED talk when you need a bit of a push to keep on going.


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‘With the new day comes new strength and new thoughts’. – Eleanor Roosevelt


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Practise resilience 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!


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Try to stay positive 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 positive. (Source: Positive Psychology Centre, University of Pennsylvania)


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‘Practice isn’t the thing you do when you’re good. It’s the thing you do that makes you good’. – Malcolm Gladwell


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Relax Recharge Refocus


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The tips Tips to help you relax Tips to help you recharge Tips to help you refocus »» Remember we all make mistakes »» Practise positive self-talk »» Set realistic goals »» Exercise and look after yourself »» Stop procrastinating »» Worry only when you need to about the things you have control to change »» Make a vision board »» Less stress = more work »» Reward yourself »» Find your soundtrack »» Find a role model »» Practise resilience »» Try to stay positive


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Need some more help? If you are still struggling with the pressures of uni or would like some help putting these ideas into action, contact the Career Development team at Student Services. They have lots of helpful information and the expertise to help you through tough times. social.usq.edu.au CRICOS: QLD00244B  NSW02225M  TEQSA: PRV12081  29.4.9  10.2015  icons © Shutterstock Online usq.edu.au or visit the CareerHub On-campus Fraser Coast Ipswich Springfield Toowoomba +61 7 4194 3125 +61 7 3470 4400 +61 7 3470 4400 +61 7 4631 2372 frasercoast.studenthub@usq.edu.au studentservicesspringfield@usq.edu.au studentservicesspringfield@usq.edu.au stsv@usq.edu.au


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