Regaining Motivation: Tips for Students and Parents

We’ve all been there – the books are closed, the to-do list is growing and motivation is nowhere to be found. Whether you’re a student struggling to get started or a parent watching your child hit a wall, feeling overwhelmed can creep in and steal the energy we once had for learning. But here’s some reassuring news: you don’t have to feel motivated to get started.

One of the biggest misconceptions about productivity is that motivation comes first. In reality, motivation often shows up after you begin. The hardest part is the initial start. So, if you or your child are feeling stuck, consider this: don’t wait to feel inspired—just take one tiny step forward.

Small Steps Create Momentum

Start with something so small it feels almost effortless. Open your laptop. Write out the name of the task. That’s progress. The 5-minute rule is a powerful tool here: tell yourself you’ll work on something for just five minutes. More often than not, five minutes turns into twenty. Starting small can break the cycle of procrastination and rebuild a sense of achievement.

Build Discipline Over Motivation

Instead of waiting for a wave of motivation, lean on discipline and systems. Build a simple study routine that helps you show up consistently. Prioritise small wins—these are the fuel that keep your momentum going. Even small actions can make a big difference when done consistently.

Set the Stage for Focus

Your environment matters. If home is full of distractions, consider a change of scenery. Head to the library, a quiet café or even a different room. Clear your desk, light a candle, put on a cosy playlist. Romanticise the study process. A nice drink, comfortable lighting and a peaceful setting can turn studying into a mindful, enjoyable ritual.

Remember, you’re not just studying to tick off a task—you’re learning because it’s part of your growth and journey. It can help to shift the mindset from “I have to study” to “I get to study.” This change in perspective turns obligation into opportunity.

Mind and Body Go Hand in Hand

A healthy body supports a focused mind. Fuel your brain with good food, hydrate, get enough sleep and move your body regularly. This creates the foundation for better focus and emotional wellbeing.

Use Accountability and Rewards

Sometimes a little external pressure can be helpful. An accountability buddy—a friend, sibling or even a parent—can check in and help you stay on track. Reward your efforts with something enjoyable: a favourite snack, a break outside or an episode of a show. You can also try temptation bundling—pairing a less enjoyable task (like studying) with something you enjoy (like your favourite playlist or drink).

Progress Over Perfection

Don’t aim for perfection—aim for progress. Keep your eye on the bigger picture and remind yourself of your why. You’re doing this for your future self and every small step is one closer to your goals. Even if you can’t give 100% every day, just show up. Show up to class, to your desk, to your study session. Sometimes the act of showing up is enough to reignite momentum.

How Parents Can Support a Student Struggling with Motivation

It can be hard watching your teen lose motivation or feel overwhelmed, especially when you know they’re capable. Here are a few ways you can help without adding pressure:

Be present and listen – Sometimes, just sitting beside your child while they work or talking through what’s hard can ease the pressure.
Support routines, not results – Encourage consistent habits and celebrate effort over outcomes.
Help them take breaks – Remind them it’s okay to pause and recharge. Taking time out often leads to more productive study sessions later.
Create a supportive study space – Help declutter their space, offer small comforts like a warm drink or noise-cancelling headphones.
Focus on wellbeing first – Make sure they’re sleeping, eating and moving. A healthy routine is the foundation for motivation.
Avoid “just do it” talk – Instead of telling them to try harder, ask how you can support them and explore what might be getting in the way.
Model balance and self-compassion – When young people see adults responding to challenges with calm and flexibility, they’re more likely to do the same.