How to boost motivation

Tiredness, boringness, lack of interest, hopelessness, difficulty to concentrate and memorize, no-shows and desire to give up are all common signs of demotivation.

Motivation is a fluctuating energy. Sometimes it gives wings when stimulating experiences are on the horizon, sometimes it dissipates when obstacles suddenly seem insurmountable, giving place to uncertainty and doubts.


Sources of démotivation

Identifying the sources of demotivation allows you to act on the factors involved to regain motivation. Once you've identified the possible causes of demotivation, you'll be in a position to find appropriate solutions.

Is it a discrepancy between your expectations and the reality of your studies, or even doubts about your study choice? Are you feeling discouraged and weak? Are your results dropping? Do you feel lonely or disengaged from any task? Do you procrastinate? Share it with others!

  • Talking to a student advisor can help you clarify your study targets.
  • Consult the Student Psychological Counselling service to discover the resources available, boost your mood or overcome procrastination.
  • Visit the Learning Strategies portal to discover tips and tools for improving your working methods and results.
  • Getting involved in a student association or a job can boost your feeling of belonging and your ability to get involved.


Targets aligned to your vision of future

Setting precise, realistic goals helps you to define a direction and a purpose. To do this, it may be useful to reflect on your vision of the future and define your values, as well as your personal and professional goals. Certain courses might seem less senseless if you manage to relate your professional goal to the subject you're studying. Similarly, your personal and professional plans for the future may confirm your current studies or inspire you to reorient yourself.

  • Set goals in line with your future plans.
  • Then subdivide these goals into short-, medium- and long-term objectives.
  • Make sure the goals are relevant to you, clearly defined, concrete and achievable.
  • Starting with small, easily attainable short-term goals helps to stimulate a sense of productivity, and makes it easier to reach the medium-term goal.


Believe in yourself

The way you define yourself influences your mood and how you perceive yourself. Self-perception and feelings of self-competence or incompetence also have a major influence on motivation.  

  • Adopt an appropriate mindset
  • Choose the person you want to become, and convince yourself that you can be that person.

  • Participate actively in lessons

  • Be proud of yourself and of what you've already achieved

  • See the chapter on self-confidence




  • Learn to organize and plan for a better time management, organization-planning & time management.
  • Eliminate sources of distraction, especially those coming from connected devices (turn off wifi, use airplane mode, limit notifications from social networks), see concentration.
  • Create the ideal workspace to allow you to concentrate for long periods without distractions.
  • Use the Pomodoro technique and get into action mode.
  • Teamwork can boost motivation to get down to work.
  • Take regular breaks, exercise and stay hydrated to oxygenate the brain.
  • Take care of yourself in terms of nutrition, sleep and physical activity, and give yourself rewards. See the benefits of physical activity on studies & nutrition & studies.


Unifr offers 

Thematic workshops (motivation, procrastination, strategies to reduce stress ans anxiety during studies)

Coaching and support for organization/planning during difficult personal periods

Psychological support in case of depression, procrastination and stress management


Managing distractions from connected devices




Increase concentration


Simple Pomodoro Focus 10 for Windows 10

Pomodoro Brain Focus Productivity Timer

Organisation software


How to use Trello

Toggl Plan