As the weather gets colder, the days become shorter, and the sun sets earlier in the evening. Trees and bushes lose their leaves and become bare. Winter storms blow in, making the air chillier and covering the ground with wet snow.
To some, this weather is exciting, providing opportunities for winter sports, warm drinks, holidays, and cozy fires. But to others, especially hardworking grad students, the unfriendly weather can be less than motivating. It can be discouraging to begin and end your day in the dark, and many people develop something called seasonal affective disorder (SAD). Students who come from other parts of the world and are new to the winter season may have a lot of difficulty transitioning into colder months and staying motivated. In this blog, we will give you some tips to relieve your stress and stay motivated!
It is normal to experience a dip in energy levels or motivation in the winter. You likely started the semester coming back from a break and feeling refreshed. In your spare time you might have enjoyed time outside or doing some form of physical activity. But now that the semester has progressed and your studies have picked up, you may have less time for social events or self-care. It is important to prioritize your well-being in addition to your studies so that you don’t burn out!
Tips for Staying Motivated
Schedule Your Week
One way to help yourself stay motivated is to create a structured routine. Consider creating a calendar outlining your weeks and days. Write out your responsibilities, such as classes, labs, and work. Include any upcoming exams or events. Build in times for studying and for fun or relaxation. Making time to block out different activities can help you be consistent even when your energy levels are low.
Focus on Short Term Goals
Achieving short-term goals can help give you a boost of confidence to meet the next one. Short-term goals should be attainable and realistic. Some examples of short term goals might be to write one paragraph of your thesis, submit one scholarship or job application, organize your workspace, etc. Don’t forget to celebrate the small wins!
Incorporating Movement and Light
Part of what can contribute to low energy levels in the winter is the lack of sunlight and Vitamin D. There are a few things that can be done to help the feeling of low energy and lack of motivation. When possible, try to spend some time outside during the daylight hours, or consider using a light therapy lamp. Regular physical activity can help boost your mood and energy levels.
Feeling Stressed? Read our article about managing stress in grad school.
Stay Connected with Your Community
Making time to socialize can be difficult, especially when you have many other responsibilities. It is crucial not to isolate yourself, even though the thought of going out might be daunting. Try to hang out with friends, call family members, or join a study group to stay connected and maintain a sense of community. Interacting with others can boost your mood and help alleviate stress, giving you a mental break from schoolwork.
Consider Your Environment
Switching up your study locations is a great way to break up the monotony. Try different study spots, such as a different room, a library, a different spot on campus, or a cozy cafe. Make your studying spot more interesting or inviting. Take some time to organize your area, and add cozy blankets, seating, and soft light.
Taking Care of Your Mental Health and Well-Being
If you have tried some of the things on this list and are still having difficulty with your energy level and motivation, consider reaching out to campus resources or wellness programs. There is no shame in seeking additional support in difficult times. Keeping your mental health in top shape is extremely important to the success of your studies. Reach out to health services, student counseling, or your professors for more information on resources and help.
You may also consider taking care of yourself in other ways by practicing stress relief techniques. Activities like meditation, journaling, baths, following a skincare routine, and other relaxation activities can be beneficial to add to your schedule.
Remember Your Why
While winter may be a difficult time of year for many, it’s important to remember your “why”. Keep your long-term goals in mind, and that you will be getting your degree in no time! Remember the goals you set for your academic journey and career- they will help you push through the winter slump.
Revisit your reasons for pursuing your degree, break big goals into smaller, manageable milestones, and create visual reminders—like vision boards or written notes—to keep your objectives in sight. Track your progress and celebrate your achievements, even the small ones, to maintain momentum. Connecting with role models and professional communities can inspire you, while preparing a post-graduation plan can give you something to look forward to. Remember, every step you take now brings you closer to your ultimate goals.
Winter may bring its own set of challenges, but with the right mindset and strategies, you can stay motivated and continue making progress toward your academic and personal goals. Whether it’s adjusting your study environment, setting short-term goals, focusing on long-term aspirations, or incorporating self-care practices into your routine, these small actions can help you power through the colder months. Remember, the winter season is temporary, but the work you’re putting in now will have lasting benefits. Keep pushing forward, stay connected to your goals, and remind yourself that spring—and the rewards of your hard work—are just around the corner.