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 CU �鶹ӰԺ 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. 

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As we prepare for exams and projects, it may be tempting for some to use prescription stimulants (commonly referred to as ‘study drugs’) without a prescription or not as prescribed to try and get ahead.

If you choose to use substances while studying, here are a few things you should know. 

1. What are ‘study drugs’?

Study drugs are prescription stimulants that are used without a prescription or not as prescribed in an attempt to increase a person’s stamina, energy or concentration. However, research shows that using ‘study drugs,’ such as Ritalin or Adderall, without a proper diagnosis or prescription doesn’t enhance academic performance.

2. What are possible risks and side effects?

While some people may believe that using stimulants without a prescription may help them focus better, they’re not likely to help your academic performance. In fact, misusing stimulants and amphetamines can lead to unintended consequences, including: 

• Risk of accidental overdose due to counterfeit pills that may contain other unknown substances

• Increased anxiety or other mental health impacts

• Physical discomfort, including nausea, digestive issues, etc.

• Risk of seizure and cardiac event, especially if dosing isn’t managed by a healthcare provider

• Increased irritability

• Losing sleep, feeling fatigued

• Focusing on the wrong things (e.g., organizing your room instead of studying)

• Becoming addicted to, or dependent on, amphetamines 

As you think through the risks and side effects associated with using ‘study drugs,’ consider if there are alternative ways to achieve the same results while avoiding unwanted experiences. For instance, you may feel more energized after seven to nine hours of sleep at night or more productive if you break down your study blocks into smaller sections.

*Note: Side effects can occur when stimulants are used with or without a prescription. If you are currently using stimulants as prescribed to treat a condition and are concerned about negative side effects, contact your healthcare provider.

3. What are some alternatives?

When it’s crunch time, ‘study drugs’ may seem like an effortless way to extend a study session or maintain better focus. However, studies have shown that using study drugs without a prescription does not enhance academic performance. This is because medications like Ritalin or Adderall typically do not improve a person’s test-taking or study skills, even if it makes them feel more alert. 

The most effective way to improve your grades and prepare for exams is to start early, give yourself plenty of time to study, get plenty of sleep and take regular breaks. 

Here are a few tips to try:

• Schedule your study sessions. Are you a morning person or a night owl? Try to plan your study during times of the day when you’re feeling mentally sharp. 

• Prioritize subjects. Prioritize what you study based on what will be on your exams. Start with the information you don’t know as well. If you aren’t sure what will be on your exams, reach out to your instructors for clarification. Remember it’s okay to move onto other topics if you get stuck. Just remind yourself to go back and revisit them later. 

• Reduce distractions. Find ways to reduce distractions while studying. For instance, you may want to put your phone in ‘do not disturb’ mode or let friends know that you can’t make plans that day. Once you hit a milestone in your assignment or study guide, take a short break to check your feed, watch an episode of your favorite show or grab a quick coffee with friends before you start studying again. 

• Go to bed at a reasonable time. Plan for at least seven hours of sleep each night. If you stay up late and feel groggy during the day, try to fit a 15 to 20 minute power nap into your day. Sleep is important for memory, alertness, mood and motivation, so it’s important to be well rested. 

• Start small. If you are having trouble getting started on a paper or project, create a loose outline with a list of your main points. Staring at a blank page can make it more difficult to get started, and creating a plan with your outline can help overcome that roadblock. Similarly, you can break study guides into smaller chunks and work through them methodically. 

• Set the mood. Create an effective study environment or reserve a space to study in advance. Make sure you have all the supplies you need, such as pencils, calculators, your laptop and charger, water, snacks and class materials. 

• Maintain your energy. It’s important to eat regularly and stay hydrated throughout the day, especially if you’re preparing for exams. Study sessions tend to be more productive when we are full and focused. 

Check out additional study and test-taking tips

 4. How can you reduce your risk?

Taking any prescription medication not as prescribed or without a prescription can pose risks. This includes the use of stimulants to study and anti-anxiety medications (e.g., Xanax) to cope. For instance, combining stimulants with depressants, such as alcohol, Xanax or opiates, can increase the risk of overdose.

Here are some things to keep in mind to reduce your risk:

• Assume any drug not purchased directly from a pharmacy is contaminated with harmful substances.

• Remember, fentanyl strips are not a guarantee of safety. Fentanyl may still be in another untested part of the pill or powder, or it may contain another unknown synthetic substance.

• If you choose to use stimulants without a prescription, start slow, use smaller doses and practice caution.

• Keep naloxone, an FDA-approved nasal spray that can be used to temporarily reverse opioid and fentanyl overdoses, on hand and learn how to use it.

• Use fentanyl test strips whenever possible to test substances before you use them. Test strips are available from Health Promotion on the third floor of Wardenburg Health Center.

• Avoid using substances alone. If someone experiences an overdose, make sure they know how to call for help and administer naloxone.

• Practice healthy habits, like eating regularly and staying hydrated.

• Schedule time to sleep and recover after use (sleep is one of the best predictors for academic success). 

It’s also important to know that any drug not purchased directly from a pharmacy may contain fentanyl, methamphetamine or other substances. This is because many counterfeit capsules and pressed pills are made to look like prescription medications, including Adderall, Percocet, Oxycontin, Roxicodone and Xanax. In fact, according to the U.S. Drug Enforcement Agency (DEA), nearly half of all counterfeit prescriptions tested contained a lethal dose of fentanyl. Keep in mind that any pill you may purchase from friends, classmates or dealers may be counterfeit.

Learn more about fentanyl and overdose prevention

Note: Possession and/or selling narcotics, including Ritalin, Adderall and Xanax, is illegal and can result in criminal charges and are a violation of the Student Code of Conduct. 

If you are taking this medication with a prescription, please contact your pharmacy at least seven days before your prescription is refilled. 

If you do not have a prescription or are unable to refill your prescription, please be aware of the increased risks associated with buying stimulants off the street, including purchases from friends, classmates or dealers. Counterfeit stimulants always run the risk of containing fentanyl. 

5. How can you prevent overdoses?

If you choose to use study drugs with or without a prescription, you may experience a number of unwanted side effects, including accidental overdose.

Call 911 if you or someone you know experiences any of the following:

• Irregular heartbeat, chest pain

• Confusion

• Convulsions, seizures

• Delusions, hallucinations

• Passed out, unresponsive

• Shallow breathing

• Blue/gray lips or fingertips 

6. What other support is available?

CU �鶹ӰԺ has a variety of resources to help students prepare for exams and projects. These are a great alternative to going it alone and can be more effective than using study drugs.

Academic resources 

Tutoring services: CU �鶹ӰԺ offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals. 

Writing Center: The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, and time-saving skills for writing and presentation projects. The Writing Center is available to all CU �鶹ӰԺ undergrad and graduate students for free. 

Grade Replacement Program: This program allows degree-seeking undergraduate and graduate students to retake a course in which they earned a low grade to improve their cumulative GPA. 

Wellness resources

Let’s Talk: Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more. 

Collegiate Recovery Community (CUCRC): The CUCRC provides meetings and support groups, recovery-focused housing, events and activities, peer support and more for students in recovery or interested in pursuing recovery from drugs, alcohol, eating disorders, self-harm, other addictions and harmful behaviors. 

Disability Services: Disability Services provides students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services. If you’re planning to use testing accommodations, make sure you’re on the same page as your instructors about how they’ll be administered. 

Test anxiety tips: It’s normal to feel nervous about upcoming tests or exams. However, if you experience overwhelming anxiety or stress before and during tests, it may be linked to test anxiety. Here are some tips to help you make it through exams. 

Workshops: CAPS provides weekly workshops that can help students develop healthy coping skills related to stress, anxiety and other painful or distressing emotions. All workshops are covered by the mental health fee.

Peer Wellness Coaching: Meet one-on-one with a trained peer wellness coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to study, reduce stress, manage your time, create a sleep schedule or routine, practice self-care and more. 

AcademicLiveCare: AcademicLiveCare is a telehealth platform that allows students to schedule and attend mental health appointments from a smartphone, computer or other mobile device for free. Easily schedule virtual visits with licensed psychologists, counselors, psychiatrists, or other providers. Please note: AcademicLiveCare does not provide crisis or emergency care. 

Alcohol and Other Drugs Information: CU �鶹ӰԺ is committed to the health and wellness of our students. Learn more about campus policies, programs and tips to stay safe while using alcohol and other drugs.  

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After a semester of hard work, finals are here. Check out these tips to help you with last-minute preparations so you can finish out the semester strong. 

1. Evaluate your expectations

We all want to do well on our finals. However, it’s important to remind yourself that you’re also doing the best you can with the resources, time and energy you have. For instance, it may not be realistic to expect to remember everything you study, get an A on every exam or nail every group project. Take some time to reflect on your expectations by asking yourself: 

• Are my expectations realistic? 
• Where are these expectations coming from? 
• Are my expectations negatively impacting other areas of my life (e.g., mental health, friends, self-care, etc.)? 
• Is this something I will feel strongly about in seven days, seven months or seven years? 
• How can I adjust my expectations to feel like I’ve done ‘enough?’ 

Talking with a friend or Peer Wellness Coach may give you perspective and help you let go of things that aren’t worth your time, energy or grief. If you’d prefer to talk with a professional counselor, stop by a free, drop-in Let’s Talk session around campus. 

2. Set boundaries with yourself and others

Finals can create or magnify stress in our lives, impacting our relationships with ourselves, our friends, our partners and other loved ones. Whether studying for an exam or working on a group project, it’s important to set healthy boundaries. 

Here are some boundaries you can set with others:

• Consider hanging a ‘do not disturb’ sign on your door when you’re studying or need quiet time. 
• Ask your roommates/housemates not to throw parties or invite people over until everyone in your room/house has completed their final exams for the week. 
• Review your existing roommate agreement or create a new one to make adjustments to quiet hours, parties, wake/sleep times, borrowing items and more. 
• Work with your friends to find ways to hang out without disrupting each other’s study schedules. For instance, it may be better to grab a coffee or walk to a study spot together. 
• For group projects, be sure to set boundaries around group work and individual participation. Ensure everyone understands what they are responsible for and are committed to upholding their end of the project. 

Here are some boundaries you can set with yourself:

• Create a flexible study schedule that ensures you have time to sleep, take breaks, stay hydrated, eat regular meals and spend time with others.  
• It’s OK to say no to friends if you need to study, but it’s also OK to say no to studying for an hour if spending time with friends would help you take a break, feel less stressed or renew your energy and motivation. 
• It can also be helpful to set boundaries around how you spend your time. For instance, you may want to limit the amount of time you spend on a single project, or you may want to set limits around how late you’re willing to stay up to finish a project. Remember, pulling all-nighters can actually be detrimental to your performance on exams and projects. 
• You can also safeguard your mental health by setting boundaries around things like comparing yourself to others, criticizing yourself for your study habits or other things that may impact you during finals week.

If you need support navigating conflict or maintaining your boundaries, Student Conduct and Conflict Resolution has free support resources and workshops available for students. 

3. Take care of yourself

When times get stressful, self-care often moves down on our priority list. However, it’s important to continue caring for yourself, even if you feel like there isn’t enough time in the day. Plan ahead and consider ways to modify your current self-care routine to fit into a demanding schedule. Here are some ideas that can help you get started: 

• Prioritize eating regular meals and staying hydrated. Pack snacks when you leave your house or residence hall to study and keep a reusable water bottle on hand for refills around campus. Check out easy snack ideas for finals. 
• If you have trouble concentrating, consider using a fidget toy or stress ball to keep your hands and mind focused. You can also use strategies like the Pomodoro technique to help you avoid overloading your brain with information. 
• Check in with friends and ask them to do the same for you. Staying in touch with people, even when we feel like we don’t have time for them, can help us stay motivated and feel supported. 
• Take time to go outside, even for a short time. Exposure to daylight helps with energy, mood and sleep regulation. 
• Stay active by stretching, taking walks outside to clear your head or visiting the Rec Centers on campus. You can enjoy free activities like skating, climbing and fitness classes during Free Finals Week at The Rec. 
• Be mindful of your caffeine use. While a visit to a coffee shop or tea with a friend can be part of your self-care plan, too much caffeine can disrupt your sleep and create a dependency. If you use caffeine to combat fatigue during finals, consider these other ways to feel more awake. 
• Maintain your sleep habits to ensure you get seven to nine hours of sleep each night. Pulling all-nighters may feel like an effective way to cram in information, but it can also affect your memory and concentration when you take exams. Instead, space out your study time and prioritize quality sleep to ensure you retain the information you’ve been studying. Setting a consistent bedtime (and waking time) can help you stay on track and remember the things you studied. 

4. Remember that this is temporary

Finals can hold a lot of weight, especially if you’re approaching graduation or trying to reach other milestones in your academic career. However, it’s important to remember that finals are temporary. The outcome of the coming weeks will not define your life or what you do in the future. There are plenty of ways to reach your goals without sacrificing your well-being. 

5. Reach out for help

Finals can take a toll on our mental and physical health. If you’re looking for additional support to help you finish out the semester, check out or one of these resources: 

Academic resources

Tutoring services

CU �鶹ӰԺ offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus wide. Many of these services are free to use. If you aren’t sure where to begin, check your syllabus and ask your professor or course assistant for help and referrals. 

Writing Center

The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, and time-saving skills for writing and presentation projects. The Writing Center is free to all CU �鶹ӰԺ undergrad and graduate students. 

Grade Replacement Program

This program allows degree-seeking undergrad and graduate students to retake a course in which they earned a low grade in an attempt to improve their cumulative GPA. 

Disability Services

Disability Services provides students with disabilities reasonable academic accommodations, support and other services. They also offer free workshops that are open to all students. If you need help navigating test accommodations, reach out to their office. 

Additional support

Let’s Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in consultations through Let’s Talk. Counselors are available in person at multiple campus locations to help provide insight, solutions and information about additional resources. 

Peer Wellness Coaching

Peer Wellness Coaching is a free service that can help you set and achieve your goals. Peer wellness coaches are familiar with a variety of topics, including stress, time management, study habits, academics, self-care, sleep and more. 

Free Finals Week at The Rec

Rec Center members can take a quick study break to enjoy free activities like skating, climbing and group fitness classes at the Main Student Recreation Center. 

Mental health crises

If you or someone you know is experiencing a mental health crisis or needs urgent, same-day support, Counseling and Psychiatric Services (CAPS) is here to support you 24/7. Call 303-492-2277. Calling ahead allows providers to triage your concerns to address them more quickly and effectively. 

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No matter what classes you’re taking this semester, these tips can help you prepare, stay focused and ace your finals.

Before your exams

The most effective way to prepare for exams is to start early. Give yourself plenty of time to study, sleep, eat and take breaks. Keep in mind that everyone studies, learns and retains information in different ways. Study methods that work for your classmates or friends may not necessarily work for you, so it’s important to find what fits your own personal study style.

Here are some helpful tactics you can use to maximize your study sessions.

Prioritize your time

Are some of your classes more challenging than others? Prioritize your time to make sure you can cover the most important or time-consuming subjects.

• It can be helpful to start by writing down a rough list of each assignment, deadline and exam date you have coming up.
• Next, organize your list based on deadlines and how long you think it will take to complete each task. If you feel overwhelmed by all of the things you need to accomplish in the next week, start by identifying three top priorities.
• Now that you know which assignments you want to work on first, schedule time to study or work through them.
• To keep everything organized, try using a planner, phone calendar or to-do app.

Keep in mind that prioritizing your time can also mean prioritizing things like sleep, eating regularly, taking breaks and spending time enjoying your last week on campus before break.

Use the Pomodoro technique

The Pomodoro technique can help you break up your time and take meaningful breaks to help you retain information. 

Here’s how to do it:

• Choose an assignment, subject or study guide that you want to tackle.
• Set a timer for 25 minutes to focus on only that task before taking a 5 minute break.
• Repeat this cycle three more times (25 minutes studying, 5 minute breaks).
• When you get to your fourth break, extend the time to 20 or 30 minutes.
• You can repeat this technique multiple times throughout the day if needed.

This method can help you be more effective because studying in bursts often helps us maintain our concentration and energy levels. Plus, you have built-in breaks to help you stay hydrated, enjoy some food, catch up with friends or go for a walk.

Create your own study guides

If your professor doesn’t provide a study guide or if the study guide is sparse, try creating your own.

Here are some tips to help you get started:

• Choose a topic that you think might be on the exam and create five to ten practice problems or questions related to that topic. You can also use questions or problems from previous quizzes, exams, presentation slides or homework assignments.
• Do this for each important section of material before going back to see if you can answer them all.
• To add an extra level of practice, work with someone from your class to come up with questions, quiz each other or create a shared study guide.

During your exams

Have you ever sat down for an exam and felt like you’ve suddenly forgotten everything you studied last night? 

Here are a few strategies to help you stay cool, calm and collected during high-stress exams.

Try square breathing

As you wait to start your exam, consider doing a quick guided breathing exercise or meditation. You can follow along with a or use the square breathing technique outlined below. Remember that this technique can also be used during your exam if you start to feel anxious or stressed.

• Breathe in slowly through your nose for four seconds.
• Hold your breath for four seconds.
• Slowly exhale out your mouth for four seconds.
• Hold you exhale for four seconds. 

Practice this technique throughout the day to help you remember the steps. It’s okay to repeat as often as needed. If you start to feel lightheaded, try to breathe more slowly.

Pace yourself

Try to keep track of how much time you’re spending on each question and how much time you have left to set a good pace for yourself throughout the exam. This can help you determine how much time you can spend on each of the remaining questions.

Here are some more tips to help you pace yourself.

• If you’re struggling with a specific question, skip it for now and come back to it later. This will help you stay on track and not spend too much time on one question.
• You can also think of your exam in terms of milestones. For instance, you might want to set a goal of being halfway through once your time is halfway over.
• If possible, give yourself enough time to review your answers before the end of the exam time. This will help you catch mistakes or answer questions you may have skipped before. If you’re using a scantron, be sure to double check your answers against the bubbles you filled in to make sure they match.

Look for question clues

Sometimes when we feel stressed, it can be easier to miss key information or directions. 

Here are a couple of tips to help you answer each question thoroughly.

• Read each question carefully. Underline or circle any key words or phrases that can help you select the right answer. For instance, you may be directed to: “Provide three examples…”, “Identify which of the following did not occur…”, etc.
• If you’re taking an exam online, use your cursor to highlight keywords to check your understanding before answering the question.

After your exam

For many of us, finishing an exam can leave us feeling relieved, exhausted, anxious or a mix of emotions. Regardless of what you’re feeling, allow yourself to disconnect from the test in an intentional way.

Here are some strategies you can use to feel better after an exam.

• Take some deep breaths (use the square breathing technique if needed).
• Let go of what you wish you could have done better.
• Remind yourself that you did the best you could with what was available to you.
• Take some time to do something you enjoy.
• Move your body to relieve anxiety or stress (take a walk, stretch, go for a bike ride, etc.).
• Enjoy dinner or coffee with friends.

Disconnecting intentionally can help relieve the heightened emotions we may have experienced during finals. It also allows us to celebrate our successes and appreciate how far we’ve made it this semester.

Finals Resources

For a full list of support resources, events, study spaces and additional tips, visit .

Additional resources

Let’s Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Peer Wellness Coaching

Meet one-on-one with a trained peer wellness coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to study, reduce stress, manage your time, create a sleep schedule or routine, practice self-care and more.

Disability Services

Disability Services is dedicated to providing students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services. If you’re planning to use testing accommodations, make sure you’re on the same page as your instructors about how they’ll be administered.

Workshops

CAPS provides weekly workshops that can help students develop healthy coping skills related to stress, anxiety and other painful or distressing emotions. All workshops are covered by the mental health fee. Join virtually by signing up online at . 

Weekly programs

Health and Wellness Services offers weekly programs to help you develop healthy habits, participate in self-care and take a break from academics. Programs are available throughout the week and are free to all CU �鶹ӰԺ students.

Tutoring services

CU �鶹ӰԺ offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus-wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals

Writing Center

The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, as well as time-saving skills for writing and presentation projects. The Writing Center is available to all CU �鶹ӰԺ undergrad and graduate students for free.

Grade Replacement Program

This program allows degree-seeking undergrad and graduate students to retake a course in which they earned a low grade in an attempt to improve their cumulative GPA. 

AcademicLiveCare

AcademicLiveCare is a telehealth platform that allows students to schedule and attend mental health appointments from a smartphone, computer or other mobile device for free. Easily schedule virtual visits with licensed psychologists, counselors, psychiatrists, or other providers. Please note: AcademicLiveCare does not provide crisis or emergency care.

WellTrack

Health and Wellness Services has launched a new mental health app for students, staff and faculty! Download WellTrack to track your mood, practice skills and complete modules.

WellTrack is available on the App Store and Google Play. Sign in with your IdentiKey for free access.

Figueroa Wellness Suite

The Wellness Suite is 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 relaxing environment for students.

Free Finals Week at The Rec

The Rec Center will be hosting free activities and events for all students with a Buff OneCard during finals week, including ice skating, bouldering and climbing shoe rentals, fitness classes and more!

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Note-taking is a valuable skill that can come in handy throughout your college career and beyond. Whether you’re trying to learn new material, prepare for an exam or simply get through a fast-paced lecture, these tips can help you strengthen your note-taking skills.

Before class

Preparing before you go to class can help you get a preview of class materials and make it easier to keep up with lecture or lab notes, especially if your professor talks fast. Give these strategies a try before heading to class.

   Take notes on assigned readings

Many classes have assigned readings, whether it’s out of a textbook, case study or article. If you have time, it’s best to read through the entire assignment. If you’re stretched for time, consider skimming to see if you can identify the main discussion points and important details. It’s also helpful to identify topics you find confusing, and write down questions you can ask during class or office hours. Try using sticky notes to write a quick summary of each section or chapter to make sure you understood the content.

   Use slides

If your professor makes their presentation slides available, be sure to print them out in advance or have a copy pulled up on your laptop before class starts, so you can take notes directly on the presentation slides. This can help you keep track of important information, key points and visuals all in one place. 

During class

Whether you prefer to take handwritten notes or type them out, these tips can help you take more effective and efficient notes during class.

   Use shorthand

If you struggle to keep up with lectures or presentations, try using shorthand while taking notes. One way to shorten your notes is to use abbreviations or symbols. For instance, “function” can be written as “fxn” and “change” can be written as “Δ” (delta). It’s also helpful to avoid using complete sentences. Instead, try to use bullets and phrases when taking notes during class. Leave blank spaces as you write, so you can revisit your notes to add any additional information you missed or expand on important points.

   Try color coding

Using different colored highlighters can help you to differentiate between terms, definitions, examples and other important information. For instance, you may highlight important definitions in pink and helpful examples in orange. Using a system to color code your notes like this can help you quickly identify important information when you revisit them for review.

   Take notice of repetition

If your professor repeats a phrase, key fact or information more than once, it’s probably something you need to know. Keep track of important points by listening for repetition and other verbal cues. For instance, your professor may say things like “the following five steps” or “a major reason why.” These types of cues can help clue you in to things you should be taking notes on during class.

After class

While it may be tempting to abandon your notes after you’ve finished a given lecture or chapter, it’s important to check back and review what you have before moving on to the next topic. Here are a few things you can do within 24 hours of your last class to refresh your memory and notes.

   Clarify information

Take a look back at your notes and make sure you understand what they say. If there are concepts that are tricky for you to remember, consider adding examples or illustrations to help make the information stick. This is also a great time to fill in any information or terms you may have missed.

   Get organized

When we write notes in class, it can get hectic. Take a few moments to organize your notes by summarizing topics and identifying key concepts to include in your study guides. It can be helpful to add sticky notes or use your color coding technique. 

   Visit office hours

If you’re still unsure about a certain topic area, reach out to your professor or teaching assistant (TA) for help. All professors offer office hours where you can meet with them to discuss or ask questions about lecture materials, assignments, exams, presentations or projects. Be sure to check your syllabus to confirm when office hours are available and the best way to contact your professor. Keep in mind that if the listed office hours don’t work with your schedule, you can ask your professor about meeting at a different time.

Before exams

Effective notes can be a useful tool when studying and preparing for exams. Here are a few tips to help you make the most of studying.

   Test yourself

Use your notes, textbooks and slides to create practice questions and quizzes. is a great free app that you can use to create digital flashcards and practice quizzes. If apps aren’t your style, paper quizzes are just as good. You can also use your textbook as a framework. Many textbooks include practice questions at the end of each chapter, which can be a good place to start when creating a study guide. 

   Form a study group

Studying with classmates can help you learn material in new ways. For instance, you can set up a Google Doc to compile notes and share examples that may be helpful. You can also meet up with your study group or classmates to take turns teaching each other the materials from class. This will help you learn and remember important content, while also helping your classmates review the content. If you plan to use study groups, check your syllabus or ask your professor to avoid any potential honor code violations.

   Be consistent

Research shows that all-nighters aren’t the best study technique. In fact, pulling an all-nighter can worsen your performance on tests and exams. This is because your brain doesn’t have time to commit new content to longer-term memory. Instead, try to commit some time to studying each day. If you know you have a quiz or exam coming up, think about how much time you want to give yourself to review content and run through practice questions. For instance, if you have a quiz next month, it may be helpful to start scheduling study sessions two weeks in advance. Consistent repetition over time builds better understanding than cramming everything in the night before an exam.

Support resources

If you are struggling to keep up with your classes, it’s okay to ask for help. Here are some services available at CU �鶹ӰԺ to help you succeed.

Disability Services

Disability Services provides accommodations to students with a wide range of disabilities, including chronic health conditions, physical or learning disabilities, mental health conditions, temporary medical conditions and more. Students who are registered with Disability Services may be eligible for note-taking consultations and software support. 

Peer Wellness Coaching

Peer Wellness Coaches are here to listen and work with you one-on-one to set goals and connect to the resources that can help you achieve them. They can help you navigate a wide range of topics, including stress, time management, careers, academics, goal-setting and more. 

Tutoring services

CU �鶹ӰԺ offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Writing Center

The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, as well as time-saving skills for writing and presentation projects. The Writing Center is available to all CU �鶹ӰԺ undergrad and graduate students for free.

University Libraries

Reserve a place to study or request a research consultation to help you refine and focus research topics, develop successful search strategies and identify appropriate sources for academic research projects and assignments.

Academic coaching

Academic coaching is available to help students develop skills and tools that will help them be successful at CU �鶹ӰԺ, including note-taking, time management, motivation, study skills and more. Academic coaching is available through the following programs:

• College of Arts and Sciences
• College of Engineering
• Program in Exploratory Studies
• Environmental Design

Don’t see your program? Check with your college or school to see if other academic coaching or peer mentoring programs are available. You can also contact your academic advisor to discuss specific resources available to you through your college or school.

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