free your study from internal distractions

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How to stay focused on study: 8 internal distractions and how to avoid them

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Not all study distractions consists of pets, friends or Facebook. Some people encounter internal study distractions such as anxiety, hunger or anger. These distractions can easily stop you from completing that ultimate study sesh. Don’t worry, we have your back Jack. Check out our tips on how to deal with these internal distractions!

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Page 1: Free your study from internal distractions

How to stay focused on study: 8 internal distractions and how to avoid them

Page 2: Free your study from internal distractions

Not all study distractions consist of games, family, Facebook or birds chirping outside. Throughout your degree, you may experience thoughts and

emotions such as self-doubt, anxiety and hunger, which can impact on your ability to have a

productive and efficient study session.*

To help you achieve your study goals, we’ve come up with a list of 8 of the most common internal

study distractions you may encounter during your time at university, and how to overcome them.

*Source: Adult Student.com

Page 3: Free your study from internal distractions

General study moodCan’t seem to find the motivation to start your study for the day? Don’t know where to start? Just not in the mood for studying?

Not wanting to study could make you get out of your chair and wander around the house, therefore making you break

concentration and lose precious study time.

Page 4: Free your study from internal distractions

General study moodSolution: Before starting a study session, go to the bathroom, eat some brain food and drink a glass of water. Make sure you are

well-rested and set your desk and chair up so you’ll be comfortable.

Page 5: Free your study from internal distractions

Self-doubtDoubting your ability to succeed can lead you into a downward spiral that makes

concentrating on anything else impossible.

Page 6: Free your study from internal distractions

Self-doubtSolution: Stop right there.

Get rid of any negative thoughts and replace them with positive ones.

Rather than thinking ‘I’m not going to pass’, think ‘Yes, I can do this!’

Page 7: Free your study from internal distractions

AnxietyIn the lead up to assessment everyone

gets nervous and anxious, which can be distracting and harmful to your study.

Page 8: Free your study from internal distractions

AnxietySolution: Try taking 2 minutes at the

beginning of each study session to focus on breathing slowly and calming yourself down. Break study sessions into smaller chunks to avoid feeling overwhelmed. Listen to a few relaxing tunes while reviewing your notes.

Page 9: Free your study from internal distractions

FearFear often causes the ‘fight or flight’ response. Your heart rate increases,

adrenaline starts coursing through you and the urge to run can become

almost unbearable.

Page 10: Free your study from internal distractions

FearSolution: Why not put that urge to fly to good

use and go for a run before your study session? When those endorphins kick in, your fear will instantly turn into something more

positive! Still feeling nervous or fearful? Know there is support out there and that you can

find it at USQ Student Services.

Page 11: Free your study from internal distractions

WorryingWhile it is hard not to worry about upcoming exams and assignments,

worrying is like a rocking chair. It gives you something to do, but doesn’t get

you anywhere.

Page 12: Free your study from internal distractions

WorryingSolution: When you start to worry about

something, take a few minutes and focus on breathing calmly or chat to a friend. Write down

what it is that is worrying you and brainstorm ways to overcome each of those concerns. If you’re still looking for a way to calm those

racing thoughts, download these free colouring in designs and

get creative!

Page 13: Free your study from internal distractions

Trying the solutions to these internal distractions will help you regain focus

on your studies and achieve better results.

Page 14: Free your study from internal distractions

EgoHaving confidence is great, but

believing in yourself is even better! Having a big ego can sometimes distract you

and cause you to make a mistake. Assuming you know everything already

when studying for assessment can ruin your chance of learning.

Page 15: Free your study from internal distractions

EgoSolution: Challenge yourself to learn

something you didn’t know before and be open to new ideas. Even if you’re confident you’ll remember everything you’ve studied, do yourself a favour and go through your notes again anyway. You never know, you

could thank yourself later!

Page 16: Free your study from internal distractions

HungerMmmm … food. If you’re hungry, it will be hard to focus on your studies because you are more likely to be distracted by the constant urge to wander into the kitchen

and graze.

Page 17: Free your study from internal distractions

HungerSolution: If you find yourself getting

distracted by the thought of food when you should be studying, try keeping a water

bottle and healthy snack on your desk.

Page 18: Free your study from internal distractions

Fatigue/SleepinessGetting tired while studying and giving

in to the urge to have a 20-minute nap is one of the main distractions and forms of

procrastination students face. If you are tired, it is difficult to maintain focus. Reading pages and pages of material can easily put you to

sleep if you are already feeling fatigued.

Page 19: Free your study from internal distractions

Fatigue/SleepinessSolution: Pick a time to study when you are less likely to be tired. Rather than going for a nap in the middle of your study session, make a habit of taking frequent breaks by walking around or even jogging on the spot for a few

minutes to get the blood pumping again.

Page 20: Free your study from internal distractions

social.usq.edu.auCRICOS: QLD00244B NSW02225M TEQSA: PRV12081 10.2.G 01.2017

If these internal distractions are making you your own worst enemy when it comes to study, try the solutions we've

suggested here to regain focus on your studies and achieve better results.

If you’d like to talk to someone about further strategies to overcome the internal distractions you’re experiencing,

contact USQ’s Student Services team for a free and confidential chat.

For more tips on how to overcome bad study habits such as procrastination, negativity and obsession, and to learn the secret to staying motivated when it comes

to study, check out USQ’s Social Hub.