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After a long semester, it can be challenging for many students to stay motivated through finals. Here are a few tips you can use to help your student make it to the finish line.��

1. Evaluate expectations��

Every student wants to do well in college. However, it’s important to remind your student that they may only be able to do the best they can with the resources, time and energy they have. For instance, it may be unrealistic for your student to expect to ace every exam, perfect every presentation or nail every group project.��

Take some time to talk with your student about expectations by asking questions like:����

• Do you think your expectations are realistic?��
• Where might these expectations be coming from?��
• Are your expectations impacting other areas of your life (e.g., mental health, friendships, etc.)?��
• What are the realistic impacts if you don’t ace this test, project, class, etc.?��
• Is this something you will feel strongly about in a week, a month or a year?��
• What might good ‘enough’ look like for you?��
• How might you adjust your expectations to be more adaptable?��
• Do you know where you can go for additional support?��

Asking your student these types of questions can help them reflect on what matters to them. While talking with your student, remember to listen with empathy and validate their feelings. Keep in mind that some students may just want someone to listen to them, while others may want practical help. Ask your student if they are open to advice before offering it.��

2. Change the narrative��

Your student may not realize it, but the way they speak to themselves can help (or hinder) their progress when working through stressful tasks. For instance, they may find themselves saying things like, “Ugh, I need to get through this assignment faster.”��

This type of self-talk can increase stress and create unnecessary pressures for students to perform in a certain way. If you notice your student speaking negatively about their progress, challenge them to change the narrative to see if they can take a gentler approach. For instance, you could encourage them to say something like, “I’ve got this, and I can make time to finish this later.”��

This shift in self-talk can help students practice self-compassion, which can be particularly beneficial to staying motivated. Remind your student that this technique isn’t foolproof. Changing the ways your student speaks to themselves might not always spur them into action, but it can help them be kinder to themselves (and others) in the process.����

3. Avoid ‘stress bragging’��

Stress feeds off stress, especially when students are gearing up for the end of the semester. During this time, it can become commonplace for students to talk about how little they’re sleeping or how many cups of coffee they need to get through the day, among other sacrifices. This type of comparison is often referred to as ‘stress bragging’ and can negatively impact your student’s mental health (as well as those around them). In many cases, this sets the expectation that in order to be successful, your student must sacrifice a piece of their own well-being.��

Instead of engaging in ‘stress bragging,’ encourage your student to prioritize self-care as part of their study plan and encourage others to do the same. Remind them to listen to their bodies and make sure their basic needs are being met by using the HALT method.��

• H: Am I hungry?��
• A: Am I angry?��
• L: Am I lonely?��
• T: Am I tired?��

If your student answers yes to any of these questions, it’s time for them to address their needs. When basic needs go unmet, it can make studying even more difficult. For instance, if your student is feeling ‘hangry,’ they may start to lose focus or lash out at their study partners or friends. Similarly, if your student is tired, they may not be able to concentrate until they get rest. In fact, studies show that sleep is one of the best predictors for academic success.��

No matter what your student might need, encourage them to check in with themselves throughout the day, especially during high-stress times. ��

4. Take breaks��

The end of the semester can create or magnify stress in your student’s life.�� Using the Pomodoro method is a great way to help your student 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.��

Remind your student that this method is just one way to help them get through assignments in a mindful way. However, they may also need to set boundaries around things like how much time they are willing to commit to a single assignment, how late they’re willing to stay up or how much responsibility they’re willing to take on for a group project.��

5. Revel in the small victories��

While it may feel silly, encourage your student to spend some time basking in the success of small (or unconventional) victories and milestones. For instance, they may celebrate completing a study guide, finalizing citations or hitting the half-way mark on a presentation.����

Taking time to acknowledge, appreciate and celebrate their efforts can help them stay motivated to push through.����

6. Take a deep breath and relinquish control��

It’s normal for students to feel like they must perform well, especially on final exams. However, it’s important to remind your student that their value and self-worth are not defined by their grades. Let them know that being good or bad at something (like studying or test-taking) has nothing to do with who they are as a person, friend or son/daughter. They are still a kind, smart, capable person even if their grades don’t perfectly reflect those qualities.��

It’s also important to remind your student that what they’re feeling right now isn’t the way they’ll feel forever. If your student is hyper-focused on their current circumstances, encourage them to imagine how they may feel in a week, a month or a year from now. More likely than not, as time passes, their feelings or situation will feel less dire.��

Finally, encourage your student to relinquish control over the outcome. Once they’ve submitted an assignment, that’s it. Remind them that the outcome is in their instructor’s hands. If your student tends to ruminate over what might have gone wrong or things they may not have finished, remind them that it's okay to take a deep breath and appreciate that it’s over.��

��7. Ask for help��

Asking for help can be difficult, even if your student knows they may need it. However, it’s important to remind your student that their friends, family, peers and professors all want them to succeed.����

More importantly, your student doesn’t have to go it alone. Instead, encourage them to reach out to resources on campus for support. They can also reach out to their instructors for help or to clarify project expectations.��

Campus resources��