Start-of-year enthusiasm and New Year's resolutions
In a study of a sample of 3,000 people at Bristol University, British scientists found that 88% of people do not keep their New Year's resolutions. So it's understandable if you clicked on this article with some scepticism.
It's fair to ask, is this a sufficiently catchy start to an article where our main objective is to make you feel energetic and purposeful after reading it? It's nice to win from here, you might say, but please give this idea from the beginning of the year a chance!
It's still January and if you look out of the window one day it's a gloomy, cold, snowy winter, the next day it's windy and 10 degrees outside with bright sunshine. Fronts come and go, so it's understandable that our moods fluctuate. It's hard to decide whether to spend our free time snuggling up, drinking hot chocolate and watching TV series, or whether to give in to the tingle and start planning for the future. I hope you will find the latter activity exciting enough after reading this article. Stay tuned, let's see how little can be enough to make a change and awaken the drive inside you!
The impact of exercise on our performance
There is a lot of scientific research and personal experience that shows that when you're under a lot of mental strain - and you, as a university student at the end of an exam period, will understand what's being said - at some point your brain shuts down, your thoughts become scattered, your mind simply goes into rest mode. Unfortunately, many times our ingrained bad habits cause us to sit down in front of a screen, consume digital content, spend long minutes or hours on our phones instead of doing something truly relaxing. Our brains don't rest, they suffer because they still can't switch off. Help it: get out in nature, go for a run, go for a bike ride, walk on the street with friends, find a team sport where you can be in community and work your body at the same time.
Regular exercise will have a super effect on your wellbeing, replenish your stores of the happy hormone and help you stay fit. You'll be able to pat yourself on the back for going out and doing it, which will boost your confidence. Not a bad start, right?
Awareness
Those who are good learners and progress effectively in their studies almost without exception plan their days, manage their time well and are conscious enough to stick to their plan. This requires a high level of self-awareness, mindfulness and conscious planning skills, but the good news is that it can all be developed: with persistent work you will get better and better at it. In the spring semester, you can also join us for a time management training, where you can learn the steps of planning, and we will talk through the concrete steps to ensure that the goals you set in your head are achieved instead of remaining just dreams. Check our website, details will be up soon!
Procrastination
Sure, it all sounds so good, but the really big stuff starts on Monday, right? Yes, yes, I would love to do this training, but I don't have the time. It's such a difficult task, I'll do it another time when I'm more rested.
If you tend to have similar thoughts and constantly feel guilty about procrastinating and anxious about harder tasks, listen up: we've got two ideas to help you overcome procrastination and get on with your tasks.
1. Use the STOP technique
S = STOP, meaning hold on for a moment and stop what you're doing
T = take awareness in your breathing. (If you have been to our autogenic training, use the breathing techniques you learned there, if not, come next time!) Focus only on inhaling and exhaling, block out other thoughts. Slow down the flow of air!
O = own and read your body! Notice what feelings, thoughts, signals are going through your body! Did you ever think that we have so many feelings?
P = pay attention and after a few moments, go on with your day and enjoy the peace of mind and calm in your body. Wasn't it worth really looking after yourself for a bit?
Another super proven method is:
2. Enforce the 5 second rule!
This means that when the task you don't like creeps into your head and starts to squeeze you, take the leap and jump at it! Based on decades of experience of motivation and counselling professionals, if someone doesn't start the activity within 5 seconds of the thought that triggers the action, they have to mobilise a lot more energy to really get going. After 5 seconds, our excuses, self-pity and feelings of insecurity are triggered. Don't give it time, be faster and get on with it! After 10 minutes of work, you'll feel so enthusiastic that it'll almost take care of itself. Give it a try, I'm sure you'll succeed!
We hope we've piqued your curiosity and given you a little spring in your step.
If you feel like you would like to talk to someone about these things, or maybe you could use some extra encouragement and motivation, feel free to contact us for counselling at
We wish you all a successful start to the year!