Motivation Mondays

To request a accessible version of linked pdf documents contact Katie Stephen

  • Week 1 | What is motivation?

    What is motivation?


    Motivation is often talked about as something we need and don’t always have enough of. We use motivation for all parts of our lives from school, to work, to making sure we have our basic needs met. Sometimes it can be difficult to “find” or “build up” the motivation to complete a task. This is why we have decided to provide you with Motivation Mondays! For the next 7 weeks we will be providing information on what motivation is and how we can find/create it. Each tip will come along with information, techniques/activities, websites/articles, and/or Youtube videos.

    “Motivation is the desire to act in service of a goal. It's the crucial element in setting and attaining our objectives”.


    “Motivation is one of the driving forces behind human behavior. It fuels competition and sparks social connection. Its absence can lead to mental illnesses such as depression. Motivation encompasses the desire to continue striving toward meaning, purpose, and a life worth living.”

    To see more about motivation visit the Psychology Today motivation webpage.

    Types of motivation:

    Intrinsic motivation-the desire to do something even if there isn’t an obvious reward-doing something because you enjoy doing it. The reason you are doing something is because it makes you feel good.

    Examples:

    • You are studying a subject because you are interested in it, makes you feel knowledgeable, and gives you a sense of understanding
    • You are creating art because it makes you feel positive emotions (calm, happy, accomplished, etc.), boosts your self-esteem
    • You are playing a sport because you like it/ feel good physically, emotionally while playing it.
    • You read out of enjoyment.

    Please visit the Verywell mind | Intrinsic Motivation webpage for more information.

    Extrinsic Motivation-We are motivated to do something because we want to earn a reward or avoid a consequence.  

    Examples:

    • Studying because you want a good grade
    • Going to work because you want to earn money
    • Volunteering because it looks good on a resume/college admission
    • Cleaning to avoid getting in trouble with your parent/roommate

    Please visit the Verywell mind | What Is Extrinsic Motivation? webpage for more information.

    ** understanding what motivates you and why can help you to learn how to better motivate yourself in the future.
    Please see the link for more information https://www.verywellmind.com/differences-between-extrinsic-and-intrinsic-motivation-2795384

    Please visit the Verywell mind | Differences of Extrinsic and Intrinsic Motivation webpage for more information.

    View the The Power of Motivation YouTube video.

  • Week 2 | Stay Positive

    Stay Positive


    Has anyone ever told you to visualize yourself succeeding at something? Winning the award, hitting the ball, acing your test. These people were trying to help you think positively about your future. Visualizing what you want will help put you in the mindset to reach it. Thinking negatively about your work, future goals, etc. can decrease your motivation and make it more difficult for you to focus on the task at hand. Becoming frustrated or overwhelmed by your schoolwork can also make it more difficult to focus. This is the time to take a break and do some activities to increase your positive thinking.

    • Recognize, identify, and challenge your negative self-talk-
    • Gratitude
    • Self-care (more self-care tips will be provided on 12/13/21)
      • Eating a healthy diet
      • Exercising regularly (this can be as simple as taking a walk outside)
      • Getting enough sleep
    • Practice positive affirmations
      • Find some positive affirmations that make you feel good and create reminders for yourself (post its in your room, notes on your phone, writing in your journal, etc.)
      • We have attached some possibilities to get you started!
    • Positive meditation videos
    • Create realistic goals for yourself to achieve
      • Consider creating short term goals and/or objectives for your studying (i.e. read one chapter a night/complete 1 chapter of notecards/complete 1 page of your paper.)
      • Find what goals/objectives work best for you and add them to your study routine
    • Think about your past achievements
      • Remember your achievement and how it felt in those moments
  • Week 3 | Find Support

    Find Support

    Supports are an important part of your college career. Supports on campus can help you improve your grades, help you study, advocate and support you, and encourage you. It’s also important to have supports in your personal life (friends and family) that can help to encourage, be someone to lean on, to listen, and to give you a break from your studies.

    **Most of the following services are free to YSU students, please see specific websites for more details.

    Supports on campus that are important to know:


    Resch Academic Success Center- 330-941-3538

    • Provides resources and support to promote the academic success of all YSU students
    • For someone who is struggling academically and/or someone who needs extra help understanding the material
    • Academic coaching and tutoring services available

    Resch Academic Success Center Website

    Maag Library- **phone numbers available on their contact page-numbers depend on your need

    • Has quiet study spaces
    • Research Help/tutorials/guides
    • Reference lab
    • Research Information (books/articles/collections)

    Maag Library website

    The Math Achievement Center- 330-941-3274

    • Math tutoring online and in person
    • Formula Sheets
    • Exam Resources
    • Youtube Tutorials

    The Math Achievement Center website

    Academic Advising- Phone numbers available on the website-phone numbers are according to your academic college

    • Assists you in exploring areas of learning both in and out of the classroom
    • Helps you understand and meet the requirements of your chosen major, minor, or certificate program
    • You are encouraged to see your advisor at least once a year

    Academic Advising website
     

    The Writing Center- 330-941-3055

    • Consultations for individuals or small groups
    • Assessment of writing strengths and weaknesses
    • Guidance for essays, lab reports, history papers, résumés and other writing projects in all disciplines
    • Help with documentation in APA, MLA, Chicago, and other styles
    • Preparation advice for writing portions of standardized tests, including the GRE, GMAT, LSAT, etc.
    • Instruction in linguistics
    • Tutoring for ESL students
    • Sessions for peer reviews

    The Writing Centers website

    Office of Career Exploration and Development- 330-941-3515

    • Career Development
      • Resume and cover letter review
      • Mock interview
      • Interview preparation
      • Graduate school advice
      • Plan your job or internship search
      • Career corner and career closet
        • Resume basics, developing linked in or handshake profile, professional headshots, free professional attire, job or internship application assistance
    • Career Exploration
      • Self-assessment-learn more about your preferences, strengths, interests, and values and how they relate to various industries and occupations
      • Major Exploration
    • Exploratory Academic Advising
    • Handshake
      • Office appointment scheduling tool and internship posting board

    Office of Career Exploration & Development website

    Office of the Dean of Students- 330-941-4721

    • Works with students considering withdrawing from YSU
    • Addresses issues relate to mental and physical health, hospitalizations, food and housing insecurities, challenging family situations, issues with faculty and staff, or any other barriers that may impede your success

    Office of the Dean of Students website

    Penguin Service Center- 330-941-6000

    • Addresses student questions or concerns related to areas of financial aid, records and registration, and student billing

    Penguin Service Center website

    Campus Recreation- 330-941-3488

    • Fitness
      • Personal training, group x, circuit training, fitness certifications, ongoing fitness programs, and home workout videos
    • Campus rec store
      • Camps, program registration, CPR and First Aid, message therapy, club sports, equipment, special events, personal training, individual workout space and climbing reservations, IM leagues, group x sign up, and lockers
    • Youth programs
      • Pete and Penny’s summer camps
    • Adventure recreation
      • Trips and events, Rockwall, teambuilding, and adventure rec resource center
    • Wellness
      • CPR certifications, drug and alcohol prevention programs, on campus health/wellness resources, fitness assessments, virtual wellness
    • Virtual recreation (online activities)
      • Hiking routes, camping videos, equipment descriptions, group x videos, home workout videos, home work out tips, nutrition, stress relief tips, relaxation ideas, virtual club sports, virtual intramurals, E gaming resources
    • Club sports
    • Equipment reservations
    • Intramural sports

    Campus Recreation website

    Wick Primary Care at YSU- 330-747-6660

    STUDENT SERVICES AT NO COST ( INCLUDED IN STUDENT HEALTH FEE) :

    • Diagnosis and treatment of minor injuries and administration of first aid within the office
    • Continuation of allergy shots, administered if serum and written instructions are provided by an allergist
    • Nutritional diagnosis and counseling
    • Orthopedic evaluation of injuries to bones, muscles, and joints within the scope of a primary care practice
    • Dermatological problems
    • Initial diagnosis and need for simple physical therapy
    • Wellness and prevention care: physicals, gynecological services
    • Illness care
    • Point of care tests including urinalysis, rapid strep, rapid flu, hemoglobin, Glucose, A1C, Fecal Occult Blood Testing, urine pregnancy test
    • Immunizations which shall only include TDAP, Hepatitis B, and TB skin test
    • Minor procedures
    • Expanded services include access to walk-in care for acute needs, psychiatric services by appointment, free access to MyChart, access to online scheduling

    SERVICES THAT WILL BE BILLED (NOT INCLUDED IN STUDENT HEALTH FEE) :

    • Blood work drawn and sent out for processing to the Mercy Health Lab
    • Lab cultures sent out for diagnosis and treatment of STDs
    • Any services referred or performed outside of the office including but not limited to specialty visits, radiology services, imaging and other diagnostic testing at the hospital, ER visits, and hospital admission
    • Any immunizations requested beyond those listed above

    All YSU students must be currently enrolled and must provide a photo ID, YSU ID, and insurance card.

    Wick Primary Care at YSU website

    Office of Diversity, Equity, and Inclusion- 330-941-3370

    • Create a Culture of Community.
    • Cultivate an environment that is inclusive.
    • Educate the university community on the importance of diversity in our teaching and learning, curriculum, assessment, climate, environment, advising and student success, and campus-community connections.
    • Collaborate with University departments and community businesses, organizations, agencies, etc. as a resource in developing diversity programs and activities that promote a better understanding of the diverse nature of the region.
    • Administrates the daily operations of the Multicultural Center

    Programs:

    • Navarro Executive Fellows
    • A.I.M.
    • PAC Summer Success Academy

    Office of Diversity, Equity, and Inclusion website

    Multicultural Center- 330-941-3370

    Mission of the Multicultural Center:

    • Provide an inclusive environment for all (students, staff/faculty, administrators, and visitors)
    • Encourage and facilitate meaningful interaction through conversation, meetings, projects, coffee hour, etc.
    • Increase cultural awareness between diverse American and International students, faculty, and staff

    Office of Diversity, Equity, and Inclusion Mission website

    IT Service Desk- 330-941-1595

    • Provides technical support for PCs (windows and Mac based systems), software, printers, smart phones, and tablets
    • Assist with installing academic software
    • Configuring devices to connect to the YSU network
    • Resolving technology related questions and problems

    Information Technology Services website

    YSU Police Department- 330-941-3527 (911 from a campus phone)

     

    • Call when a student is threatening (or reporting a threat) to the safety of self or others
    • Call when a student is actively violating a state or federal law
    • Penguin Alert system
    • Campus Emergency Management plan

    YSU Police website

    Student Activities- 330-941-3575

    • Fosters a sense of belonging by creating inclusive campus programming and providing leadership development opportunities
    • Provides volunteer opportunities
    • Greek life
    • Emerging Leaders
    • Student organizations
    • Student Government

    Student Activities website

    Title IX- 330-941-4629

    • Works with campus and community resources to support students and employees affected by discrimination, harassment, or sexual misconduct
    • Working to educate the campus community about Title IX
    • Meeting with students to educate them about their rights and reporting options
    • Undertaking investigations into possible discriminations, harassment, or sexual misconduct
    • Working with students impacted by discrimination, harassment, or sexual misconduct to provide accommodations to ensure that they can continue to pursue their education

    Title IX website

    Penguin Pantry- If in need of emergency access to the pantry call 330-941-4721

    • Serving students by providing them with basic food and hygiene necessities
    • Accepts donations
    • Accepts volunteers

    Penguin Pantry website

    Student Security Services- 330-941-1515

    • Provides a free escort to YSU students and employees walking from one campus location to another, or walking to a campus location on the near North Side during the evening hours
    • Helps students and staff with disabilities navigate the campus

    YSU Student Security Service website

    Student Counseling Services- 330-941-3737

    • Provides free, in person, and individual counseling to all YSU students
    • Provides free group opportunities with a variety of topics
    • Provides consultations, referral services, and outreach programs
    • Biofeedback and Lightbox Therapy rental (through campus rec equipment rental)

    Student Counseling Services website

    Extra resources for those that qualify


    Accessibility Services- 330-941-1372

    • Provides support to students with physical, medical, learning, hearing, visual, and psychological disabilities
    • Work in conjunction with students and faculty in the process to establish accommodations, services, and access to academic programs

    Accessibility Services website

    Office of Veterans Affairs- 330-941-2503

    Services offered:

    • Waived application and orientation fees
    • VA education benefit registration and certification
    • Military tuition assistance approved
    • Priority registration
    • Select “military friendly” courses
    • Veteran advocacy
    • Access to VA counselors
    • Student veterans group
    • Credit for military training
    • Military friendly deployement policies
    • Writing center services
    • “state of the art” veterans resource center
    • Disability services
    • Special recognition at graduation

    Office of Veterans Affairs website

    The Richard and Susan Sokolov Honors College- 330-941-2772
     

    Provide academically talented students of any discipline with a community of excellence to develop their full intellectual and cultural potential.

    • small classes and experiential seminars
    • living-learning communities
    • unique and flexible resources for commuter students
    • leadership and innovative engagement activities
    • service-learning and traditional volunteer initiatives
    • interdisciplinary projects
    • research opportunities
    • community, regional, and global perspectives

    Sokolov Honors College website

    International Programs Office- 330-941-2336


    We strive to serve as a focal point for the university’s many international initiatives, including international exchange agreements, faculty international development, and matters of international policy. In particular, IPO is responsible for the following programs and services:”

    • International Student and Scholar Programs, including recruitment, orientation, support services, and activities, as well as compliance with federal regulations concerning international students and scholars
    • Study Abroad Programs , including advising students on the countless opportunities to add an international dimension to their YSU educational experiences
    • English Language Institute, offering English as a Second Language classes to students preparing to enroll in an academic program, as well as for members of the Youngstown community who desire to improve their fluency in English.

    International Programs Office website

    First Year Student Services- 330-941-2131


    Provides:

    • Programs that welcome, inform, and engage participants
    • Timely guidance and mentorship from knowledgeable and experienced student leaders
    • Intentional opportunities to develop peer relationships
    • Initiatives that connect students to campus resources
    • Activities to foster a sense of university pride
    • Leadership positions that impact the student experience
    • Parent and family programs
    • Professional development

    First Year Student Services website

    Wee Care Daycare and Learning Centre- 330-941-2936

    Youngstown State University offers several services to students who have children. Wee Care Daycare and Learning Centre on campus offer child care for in-class students.
    The day care and learning center awarded the Wee Care Scholarship to two student parents enrolled at YSU who hold a minimum 3.0 GPA. The scholarship awarded free child care for one year during the students’ class times.

    Wee Care Daycare and Learning Centre website

     

  • Week 4 | Manage your Anxiety

    Manage your Anxiety

    Anxiety is common especially in college where you can become overwhelmed by the due dates, study materials, new environments, and so much more. Here are some articles/tips to try to manage your anxiety. If you continue to feel anxious and it begins to interfere with your daily living or you’d like to talk to someone about your anxiety please call Student Counseling Services (330-941-3737) to set up an appointment.

    What is in your control?

    1. Jot down everything that is causing you anxiety, worry, and fear. Anything at all. This can be a regular bulleted list of what’s making you feel overwhelmed.
    2. Then, divide that list up into the things you can control and the things you cannot control.
    3. Look over the things you can’t control, and recognize and honor that you have no control over those situations. Choose to let them go.
    4. Turn your attention to the things you actually have control over.

    Grounding

    • When we are anxious we are often caught in our head, these techniques work to bring us back to the present and away from the anxious thoughts.

    Relaxation


    –  Therapists Share 18 Unique Ways of Managing Anxiety, Beyond Exercise and Meditation website
    –  Test anxiety tips (Provided by Resch Academic Success Center and available on their website)
    –  Free Guide To Living With Worry And Anxiety Amidst Global Uncertainty website | Understanding anxiety and techniques to try

  • Week 5 | Study Tips to stay motivated

    Study Tips to stay motivated

    Sometimes it can be hard to motivate yourself to begin studying, you will find other things that need to be done or avoid work all together by choosing a mindless task to do (social media, Netflix, etc.). Having good study techniques can help you approach your studying in a more confident and planful way. This can reduce other things that can get in the way of your motivation like stress, anxiety, and negative thoughts. This may also help you to better manage your time spent studying which can lead to having extra time for other things that you need/want to do.

    Avoid Multitasking-Multitasking can make it hard to learn when you are trying to focus on more than one thing. It can be difficult to put all of your focus on one thing when there is always something else that needs to be done (laundry, cleaning, other homework, etc.). Not staying focused on what your studying can cause the quality of studying to diminish and your stress level to heighten. Use some time management techniques to find the best way to get all of your tasks done.  

     Use Your Senses-Using smells and music can help improve your motivation and focus while you are studying. Check out this article about study music

     Get Creative-Get creative with the way you are studying. Sometimes it can be helpful to stay in the same place if that place makes you feel comfortable and it’s a good setting to study but other times it can be helpful to mix it up by trying somewhere new. Studying in the same place or with the same study tricks can be monotonous for some. Try a new way of studying (drawing pictures, using flashcards, creating a personalized study game, and/or use an alarm to help remind you to start, stop, or take a break from your work)

    Offer Self-Incentives-Explore possible small incentives you can reward yourself with after an amount of time studying (i.e. a chocolate kiss after 15 min, treats/snacks you eat just when you are studying, planning to watch a favorite show after studying, giving yourself a certain number of breaks throughout the study process). Everyone is different in what motivates them so explore what motivates you and use that to treat yourself after a hard day of studying.

    Eliminate Distractions-Whether it’s a noisy roommate, the TV show you put on to “just listen to” or the need to check your Instagram, Tik Tok, Twitter, etc. every five minutes, distractions all lead to feeling less motivated. It’s important to find a quiet space to study (your room, the library, study areas on campus) to help you to eliminate as many distractions as possible.

    **Use these tips to help you stay motivated, focused, and to help avoid the “procrastination monkey”.

  • Week 6 | Set goals

    Set goals

    Setting goals is an important piece of motivation. Creating goals to complete work, improve relationships, graduate, find your dream job, etc. help give you a clear picture of what you would like to achieve. Having a clearer picture of what you would like to achieve and the steps to get there can help to improve your performance and make your choices more purposeful.

    Not only can goals give you a clearer picture of your future and what you want to achieve, it can also help you to see the future positively and push you to continue working towards the future you want.

    Create small, short term goals as well as long term goals. Creating and achieving those small, short term goals will give you a sense of accomplishment, showing you that you are able to succeed if you try. This can improve your self-confidence and encourage you to continue to set goals in the future.

    This pdf will provide you with a goal setting worksheet

    This article gives you more information about the importance of goals and key principles of goal setting

  • Week 7 | Take care of yourself / take a break to recharge

    Take care of yourself / take a break to recharge

    Many people assume that to get a task done you should do it non- stop until it’s complete. This is not the case, taking breaks can help you to stay motivated by allowing you time to rejuvenate, come back to the task with fresh eyes, and to allow you time to give yourself things you may have ignored or needed (I.e. food, exercise, socialization, etc.)

    When you take breaks, not only do you need to focus on your direct needs, this can also be a time that you allow yourself to do something you enjoy. Allowing yourself a short break to do something you enjoy can put you in the right mindset to compete your task.

    Self-care is an important piece of staying motivated and can help with your overall wellbeing. Making self-care a part of your daily routine can help you manage your daily stressors including relationships, academics, work, extracurriculars, and others. Self-care is not always something you enjoy but something that you need, to continue to feel motivated, rested, and energized. Not all self-care looks the same, everyone’s stress is different and the way people manage it can be different.

    If you are not sure where to start with your self-care see the worksheet Self Care Assessment. This may help you to see what areas of your life you are struggling with your self-care the most.