8 tips to help you get through finals
After a long semester, it can be challenging to stay motivated through finals.
Here are a few tips you can use to make it across the finish line.
1. Evaluate your expectations
All of us want to do well in our classes. However, it’s important to remember that you can only do so much with the resources, time, energy and support you have. For instance, it may be unrealistic to expect all A’s or to nail every project.
If you need help evaluating your expectations, here are a few questions to ask yourself:
- Are my expectations realistic and feasible or do they feel out of reach?
- Where might these expectations be coming from?
- Are my expectations impacting other areas of my life (e.g., mental health, friendships, etc.)?
- Is this something I will feel strongly about in a week, a month or a year?
- What might good ‘enough’ look like for me?
- How can I adjust my expectations to be more reasonable?
- Where can I go for additional support?
2. Do a 'brain dump'
If you’re feeling overwhelmed, it may be best to slow down and check in with yourself. Take some time to get a piece of paper and do a ‘brain dump.’
Write down everything on your mind that is causing you to feel stressed, anxious or overwhelmed. This could include things like studying, exams, group projects, job stress, relationships, finances, graduation or general uncertainty.
Listing these items on paper can help shed light on what is causing you the most stress in this moment. It’s important to know that it’s okay if you need to take a breath, step away or come back to your list another time if it feels like too much. The goal of doing a ‘brain dump’ isn’t to create a never-ending to-do list or a source of doom.
It’s simply a way to practice mindfulness and gain clarity around what’s causing you stress. Looking at your list and focusing on the things that are both important and timely can also help you prioritize what you put your energy toward. It can also help you identify things that are out of your control or not worth your worry.
3. Change the narrative
We all talk to ourselves, whether we realize it or not.
The way you speak to yourself can either help or hinder your progress when working through stressful situations. For instance, you may find yourself saying things like, “Ugh, I need to get through this assignment faster or I’m going to fail this class.”
This type of self-talk can cause you to feel even more stressed out or make you feel pressured to perform in a way that may not be conducive to your goals or the reality of the situation. Try to notice moments when you’re being self-critical and challenge yourself to take a gentler approach. In this example, you can say something like, “I’ve got this, and I can make time to get this assignment done.”
Shifting how you speak to yourself can help you practice self-compassion, which can be particularly beneficial to keeping up your motivation. The more you do it, the kinder you’ll be able to be to yourself (and others).
4. Avoid 'stress bragging'
Stress feeds off stress, especially when gearing up for the end of the semester.
During this time, it's common to compare your stress with your friends. This can include talking about how little sleep you're getting, how far behind you are or how many cups of coffee you are drinking to manage. This type of comparison is known as ‘stress bragging,’ and it can have negative impacts for you and others.
Instead of ‘stress bragging,’ prioritize self-care as part of your study plan and encourage others to do the same.
One way to do this is to use the HALT method to regularly check in with yourself (and others). Here’s how it works:
- H: Am I hungry?
- A: Am I angry/agitated?
- L: Am I lonely?
- T: Am I tired?
If you answer yes to any of these questions, address it. Letting your basic needs go unmet can make it even more difficult to concentrate, study or interact with others (in a nice way).
For instance, if you’re feeling ‘hangry,’ it may be time to take a break and have a snack before you lash out at your study partners or group project members. Similarly, if you’re feeling groggy, it may be time to get a good night’s sleep. In fact, research shows that sleep is one of the most important predictors of academic success and pulling all-nighters can actually hinder your performance.
One way to ensure your basic needs are being met is to block off time in your day for specific activities, just like you would for study sessions. Try using a calendar app or planner to map out when you will eat, catch up with friends, exercise and sleep.
5. Break up your time
Whether you’re studying for an exam or working through a group project, it’s important to break up your time. Using the Pomodoro method is a great way to focus on a single task at a time while providing structure and built-in breaks.
Here’s how it works:
- Set a timer for 25 minutes to work on one task.
- When the timer goes off, take a 5-minute break to walk around, grab a snack or chat with a friend.
- Repeat this cycle three times (25 minutes working with 5-minute breaks).
- After completing all four rounds, take a 30-minute break.
This method is just one way to help you get through assignments in a more mindful way. However, you may also need to set boundaries around things like how much total time you’re willing to commit to a single assignment, how late you’re willing to stay up or how much responsibility you’re willing to take on for a group project.
6. Revel in the small victories
While it may feel silly, be sure to bask in the success of small (or unconventional) victories and milestones. You could celebrate completing a study guide, finalizing your citations page or hitting the halfway mark on a presentation.
Taking time to acknowledge and appreciate your efforts can help you stay motivated and push through, even when it feels daunting.
Here are some other ways you can celebrate small wins:
- Have a nice dinner by cooking your favorite meal or ordering something special from your favorite restaurant.
- Take a part of your day off to recharge and spend time with friends or enjoy hobbies.
- Grab an extra special treat from your favorite coffee shop.
- Practice expressing gratitude for those who have helped you study or who have supported you through stressful moments (including yourself).
- Take an hour to watch your favorite show or have a movie night.
7. Let it go
The pressure to perform well is real. However, your value and self-worth are not defined by your grades.
It’s also important to remember that how you’re feeling right now isn’t how you’re going to feel forever. If you’re someone who ruminates or focuses on the negative side of things, try to imagine how you may feel in a week, a month or a year from now. More likely than not, as time passes, your feelings or situation won’t seem as dire.
Finally, allow yourself to relinquish control over the outcome. Once you’ve submitted an assignment or exam, that’s it. It now rests in your instructor’s hands and is out of your control. While this may not prevent you from worrying about your results, it can be a helpful step in moving on. It’s also okay to simply appreciate the fact that it’s finally over.
8. Don’t go it alone
If you need support for your mental or physical well-being, there are a variety of Health and Wellness Services available:
Anxiety Toolbox
Are you feeling anxious about classes, making new friends or life in general? This two-part workshop provides practical, life-long tools to help you manage and reduce feelings of anxiety.
Feel Better Fast
Do you want to learn new coping skills to manage overwhelming emotions or feeling out of control? This three-part workshop provides practical skills to help you get back on track and feel better fast.
Let’s Talk
Drop in for a free, informal consultation with a CAPS provider to discuss your concerns and connect with additional resources on campus. Students commonly visit with concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles.
AcademicLiveCare
AcademicLiveCare (ALC) is a free telehealth platform that allows students to schedule and attend mental health and medical appointments from wherever you are.
Peer Wellness Coaching
Schedule a time to meet with a trained Buff to learn about ways to relieve stress, manage your time, find balance, practice self-care and set realistic goals.
WellTrack
WellTrack is a free app available to all 鶹ѰBoulder students that’s designed to help you understand your mental health and to provide you with the help that you need right now.
Figueroa Family Wellness Suite
Looking for a great place to rest and reset? Whether you need a nap, want to pick up free health and wellness supplies, or if you just want to find a quiet place to study, the Wellness Suite provides a place to get away at the end of the year.
Free Finals Week at The Rec
Physical activity is a great way to take a break from studying and manage finals stress. The Rec Center will be offering a variety of free activities during Free Finals Week.
Follow on social for more tips, events and activities.