Motivation and focus - Current students - University of Staffordshire

In Student wellbeing and safeguarding

Struggling to get started?

If you're finding it hard to start an assignment, stay focused or keep up with your workload, you're not alone. Motivation and concentration can change from day to day and are often affected by stress, sleep, wellbeing, your environment and everything else you're juggling at university.

The good news is that motivation doesn't have to come before action. Often, taking one small step is enough to help build momentum.

Why am I putting things off?

If you're avoiding a task, it doesn't mean you're lazy or not trying hard enough. Sometimes we put things off because a task feels overwhelming, unclear, boring or stressful.

Although avoiding it may bring temporary relief, it can also increase pressure as deadlines get closer.

If you notice yourself procrastinating, try asking:

What's making this task feel difficult?

What's one small step I could do today?

What support or resources might help me get started?

How can I build motivation?

There's no single strategy that works for everyone, so it can help to experiment and find what suits you.

You could try:

Breaking large tasks into smaller, manageable steps.

Focusing on one priority at a time.

Setting yourself realistic goals for the day.

Using a planner or timetable to organise your time.

Rewarding yourself after completing a task.

Working alongside a friend or attending a study space.

Taking regular breaks and making time for rest.

Progress is more important than perfection.

What if I can't concentrate?

Many things can affect focus, including stress, anxiety, tiredness, low mood, distractions or neurodivergence. If concentrating feels difficult, you could try:

Working in short bursts with regular breaks.

Reducing distractions where possible.

Studying at a time of day when you have the most energy.

Using timers, reminders or visual planners.

Finding a study environment that works for you.

Remember, it's okay if your focus looks different from someone else's.

Reflect on what's getting in the way

If you're feeling stuck, it can help to pause and ask yourself:

What am I finding difficult right now?

What's getting in the way of starting?

What's one thing I could do in the next 10 minutes?

What support do I need?

Small steps can make a big difference.

Helpful resources

There isn't one "right" way to study or stay motivated. Different approaches work for different people, and what works for you may change over time. Explore the resources below and adapt them to suit your needs, energy levels and way of working.

Breaking tasks into manageable goals (SMART goals)

When a task feels too big, it can be hard to know where to begin. Breaking it into smaller, more specific steps can make it feel more achievable.

For example, instead of "work on my essay", you could aim to:

Spend 20 minutes finding three journal articles.

Write a plan for one section.

Draft the introduction.

Small steps are still progress, and completing one step can make it easier to move on to the next.

Deciding what to do first (Task prioritisation)

When everything feels important, choosing where to start can feel overwhelming.

Try making a list of everything you need to do, then ask yourself:

What needs to be done first?

What has the closest deadline?

Which task could I complete most easily to build momentum?

Is there anything I can break into smaller steps?

Remember, not every task needs the same amount of time or energy. Sometimes "done" is more helpful than "perfect."

Planning your time in a way that works for you

Using a planner, calendar or timetable can help you see your workload more clearly and avoid leaving everything until the last minute.

Your plan might include:

Study sessions.

Breaks.

Meals and movement.

Time to relax and socialise.

Appointments and other commitments.

Your timetable doesn't need to be followed perfectly. It's a guide, not a test. If your energy or priorities change, it's okay to adjust your plan.

Understanding and tackling procrastination

Procrastination is often a sign that a task feels overwhelming, uncertain, boring or emotionally demanding—not that you're lazy or lacking motivation.

You could try:

Starting with the easiest part.

Working for just 5 or 10 minutes.

Breaking the task into smaller pieces.

Removing one barrier that makes it difficult to begin.

Working alongside a friend or in a study space.

If one strategy doesn't work, try another. Finding what works for you is part of the process.

Getting started with small steps (Behavioural Activation)

When motivation is low, waiting until you feel motivated can sometimes keep you feeling stuck.

Instead, choose one small action that feels manageable, such as:

Opening your lecture slides.

Reading one page.

Replying to one email.

Setting a timer for 10 minutes.

Small actions can create momentum, and momentum can make the next step feel a little easier.

Motivation and focus resources

Our bite-sized guides and videos include practical ideas for:

Getting started when you're feeling stuck.

Managing distractions.

Improving focus.

Planning your workload.

Building routines that work for you.

Tackling procrastination.

Take what feels useful and leave what doesn't. There is no single approach that works for everyone, and it's okay to adapt strategies to fit the way your brain works.

Sometimes when we are struggling with motivation, dopamine can be a contributing factor, for more information on this read I Don’t Feel Like Doing Anything: Causes & What to Do