Master your impulses

Impulsive people are more likely to opt for short-term pleasures (e.g. watching another episode of a series) than for long-term ‘rewards’ (e.g. passing your exam).

Fortunately, you can train your brain to say ‘no’ more often to temptations that give you an immediate reward (such as social media), even when your willpower is low:

• Step 1: become aware of exactly what is distracting you
• Step 2: deal with it effectively

Some things can distract you without you even realising it: you hear a ‘ping’ and immediately reach for your phone. Remove temptations out of sight so that your brain can’t react to them.

Here’s how to get rid of distractions and focus your attention on what really matters (e-module on website)

Make commitments to yourself. Sometimes your willpower isn’t strong enough in the heat of the moment. In that case, protect yourself by making a decision in advance that you can’t go back on later.

• Keep temptation out of reach
  Switch off your Wi-Fi, use apps that temporarily block social media, delete tempting apps during the exam period…
  
• Make sure you’re ‘satisfied’ before you start
  If your brain isn’t craving anything, you’re less likely to get distracted.
  So don’t study on an empty stomach and make sure you’ve had enough relaxation before you get down to work.
  
• Attach a consequence to procrastination
  Make it less appealing to give in to your impulses by attaching a ‘penalty’ to it.
  For example, book a meeting with your supervisor, even if your paper isn’t finished yet. The fear of turning up empty-handed will force you to get started.

Outsmart yourself with these tips (website)
Why deciding in advance lowers the barrier to working towards your goals (video, 7’) 

Look at temptation in a different light. Trying not to think about a temptation often backfires. The desire for it grows stronger. Look at temptation in a different light and make it less appealing.

• Think about all the downsides of the temptation
  When it comes to that series you want to watch, think: ‘This is exactly what the makers want; for me to keep staring at this screen like a mindless zombie’.
  
• Imagine a worst-case scenario
  What will happen if you procrastinate and give in to the temptation? Vividly picture the stress, the sleepless night just before the deadline and the poor result. That makes the temptation less appealing at that moment.
• Hang in there for a bit
  Are you really itching to stop studying and do something else right now? Make a deal with yourself that you’ll stick it out for another half an hour. You’ll often find that the urge has disappeared after that half hour. By then, you’ll have got past the ‘peak’ of your impulse.

Exercise: identify your worst-case scenario so you can prevent it (infographic)
How to ride through the ‘peak’ of a pulse (website)

Make studying a habit. Good habits require almost no mental effort. Once studying becomes a routine, you’ll do it even on days when you don’t really feel like it. You won’t have to make a decision to get started; you’ll just do it.

How to develop a good study habit:

• Make your routine specific
  Choose a fixed time and a fixed place.
  For example: “I get up at 8 am, have breakfast and drink a cup of coffee, then I sit down at my desk to study.”
• Use an ‘if-then plan’
  This helps your brain to start the action automatically.
  For example: “When I’ve finished my coffee, I’ll switch my phone to ‘Do Not Disturb’ and open my course.”
• Stick with it and repeat
  Learning a new habit takes time (a few weeks on average). Repeat your new habit every day, even if things don’t go quite as well on occasion. After a while, it’ll become second nature.

- Take a look at this example of a study routine (image)
- 5 steps to forming a new habit (video, 5’)
- Use the power of dopamine to create your routine (video, 5’)
- Learn how you build dependable habits (website)

You can learn a lot from others by observing them:
- How do others approach their studies?
- How do they keep their procrastination under control?

Look around you and find people who motivate you:

• Ask your fellow students:
  - How do they tackle that difficult course?
  - How do they get through a day when they don’t feel like it?
  → You might discover useful techniques you hadn’t thought of yourself.
• Surround yourself with people who support you and who dare to challenge you.
  Seek out fellow students who motivate you and have a positive influence on your studies.
• Look for inspiration outside your own circle: read life stories or listen to podcasts by people who talk about how they’ve overcome obstacles in their lives.

An overview of the benefits of a role model (infographic)
How role models can help you get ahead (video, 4’)

Did you know that…
… as a new student at UHasselt, you can be paired with a buddy?
A buddy is a senior student who can, amongst other things, give you tips on how to approach your studies.

Are you someone who procrastinates all the time? If so, try looking at your behaviour as if it were an addiction.
The first step: acknowledge your weakness – your self-control often lets you down in difficult moments.
If you give in to temptation just once, there’s a very good chance you’ll do it again tomorrow. So be strict with yourself. Make a pact with yourself that there will be no exceptions and that every slip-up counts as a relapse.

- The ‘What-the-Hell’ effect: how one little mistake can ruin everything (infographic)
- Why clear boundaries work better than vague rules (website)
- Giving 100% is easier than giving 98% (video, 1’)