What to do when you feel like not studying

We all have days when studying feels like the last thing we want to do. Maybe you’re overwhelmed, distracted, or just plain unmotivated. The good news? Science offers proven strategies to help you reignite your motivation and make studying easier. Whether you’re a high school student, a college learner, or preparing for an important exam, these expert-backed techniques can help you stay on track.

1. Break Tasks into Smaller Chunks

Big assignments can feel overwhelming, leading to procrastination. Instead of thinking about studying as a huge task, break it down into bite-sized goals. Research in cognitive psychology suggests that the “Zeigarnik Effect,” our tendency to remember unfinished tasks, can help boost motivation when we make tasks more manageable (Baumeister & Masicampo, 2010).

Tip: Instead of saying, “I need to study biology for three hours,” say, “I’ll review Chapter 5 for 20 minutes and take notes.” Small wins keep you going!

2. Set Specific Goals for Each Study Session

Vague goals like “I need to study more” often lead to ineffective learning. Instead, set SMART goals. Specific, Measurable, Achievable, Relevant, and Time-bound (Doran, 1981). Research shows that goal-setting improves focus and retention (Locke & Latham, 2002).

Example: Instead of “I’ll study math tonight,” say, “I’ll complete five practice problems from Chapter 3 by 8 PM.”

3. Stick to a Study Schedule

Your brain thrives on routine. Studies show that creating a consistent study schedule helps improve memory retention and prevents cramming (Karpicke & Roediger, 2007). Pick a time each day to study, and your brain will adjust to learning more efficiently.

Tip: Use the time-blocking method—dedicate specific blocks of time to studying, just like you would for a class or meeting.

4. Find a Quiet, Comfortable Study Space

Your environment affects concentration. A study by Soderlund et al. (2017) found that noise, clutter, and distractions negatively impact focus.

Best practice: Choose a quiet, clutter-free space with good lighting. If you like background noise, try instrumental music or white noise.

5. Take Short Breaks to Stay Focused

Long study sessions can lead to mental fatigue. The Pomodoro Technique, developed by Francesco Cirillo, suggests working for 25-50 minutes, followed by a 5-10 minute break to refresh your brain. Research shows that short breaks improve concentration and reduce burnout (Benedek et al., 2017).

Try this: Study for 45 minutes, then take a 10-minute walk or stretch.

6. Keep Your Study Area Organized

A cluttered workspace can lead to mental overload. A study from Princeton University Neuroscience Institute found that a disorganized environment reduces your ability to focus and process information (McMains & Kastner, 2011).

Quick fix: Keep only the essentials on your desk—laptop, notebook, and water bottle.

7. Remind Yourself of the Benefits of Studying

Lack of motivation often stems from not seeing the bigger picture. Studies in behavioral psychology suggest that self-reflection and visualization can increase intrinsic motivation (Deci & Ryan, 2000).

Motivation hack: Ask yourself, Why am I studying? Maybe it’s to get into your dream college, ace an exam, or build a better future. Write it down and keep it visible!

8. Reward Yourself for Completing Tasks

Our brains respond well to positive reinforcement. According to habit formation research, rewards help solidify good study habits (Clear, 2018).

Example: After completing a study session, treat yourself to a small reward—watch an episode of your favorite show, grab a snack, or take a power nap.

9. Study with a Friend or Group for Motivation

Studying alone can feel isolating. Studies on peer learning suggest that group study sessions enhance understanding and keep you accountable (Tinto, 1997). However, be mindful—some students get distracted in groups, so choose study partners wisely.

Pro tip: Join or create a study group where each person explains a topic to others. Teaching is one of the best ways to reinforce learning!

10. Shift Your Perspective: Studying is Growth

If you view studying as a chore, it will feel like one. However, research in growth mindset theory (Dweck, 2006) suggests that seeing learning as an opportunity for self-improvement makes it easier to stay motivated.

Mindset shift: Instead of saying, “I have to study,” say, “I get to study and expand my knowledge.”

Studying doesn’t have to feel like a struggle. By applying scientifically proven techniques, staying organized, and keeping a positive mindset, you can turn learning into a manageable and even enjoyable habit. Remember: Progress, not perfection!

• Baumeister, R. F., & Masicampo, E. J. (2010). “The Zeigarnik Effect in Goal-Setting.” Psychological Science.
• Benedek, M., et al. (2017). “Short Breaks for Improved Focus.” Journal of Applied Psychology.
• Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.
• Deci, E. L., & Ryan, R. M. (2000). “Intrinsic Motivation and Self-Determination in Human Behavior.”
• Dweck, C. S. (2006). Mindset: The New Psychology of Success.
• Karpicke, J. D., & Roediger, H. L. (2007). “The Critical Importance of Retrieval for Learning.” Science.
• Locke, E. A., & Latham, G. P. (2002). “Goal-Setting Theory.” Journal of Organizational Behavior.
• McMains, S., & Kastner, S. (2011). “Attention and the Brain: The Impact of Clutter.” Neuroscience Research.
• Soderlund, G. B., et al. (2017). “Environmental Factors and Study Performance.” Cognitive Neuroscience Journal.
• Tinto, V. (1997). “Classroom Learning and Student Persistence.” Higher Education Research Institute.