New Delhi: During the exam days, we all may feel sad, upset or anxious about the exam results or fear of failure scares us. During this time, we feel like giving up and not studying enough with focus to remember all subjects for the final day, which can lead to de-motivation and bad results. For the fear of failure to not come true, one must stay positive and motivated at all times.

Feeling unmotivated while studying is something we all experience at some point. No matter how determined we were at the beginning, there comes a time when exhaustion, boredom, or frustration takes over, making us question whether it’s worth the effort.

While it may look like a normal situation for all to feel demotivated or upset about the exam and its results, from a psychological perspective it can have a great impact on the mind of a person.

How to stay motivated during exams

From a psychological perspective, motivation is driven by two main factors: intrinsic motivation, which comes from within (such as personal growth or curiosity), and extrinsic motivation, which is influenced by external rewards (such as passing an exam or getting a good job).

When we feel like giving up, it’s often because we lose sight of these motivations. The key to overcoming this is to reconnect with your “why”—the reason you started in the first place. Dr Rachna K Singh, Psychologist and Mental Wellness Coach, at Artemis Hospital shares some expert tips to keep yourself pumped up during exams and ace them with grace.

Ask yourself: What is the bigger goal? Why does this matter to me? Reminding yourself of the long-term benefits of studying can help reignite your drive and make the effort feel more meaningful.

• Another reason we lose motivation is that studying can feel overwhelming, especially when faced with a mountain of material to cover. When our brains perceive a task as too big or unmanageable, we tend to procrastinate or shut down entirely. A simple yet effective way to tackle this is by breaking tasks into smaller, more achievable goals.
• Instead of telling yourself, “I have to study for six hours,” try “I’ll complete one chapter in 30 minutes, then take a short break.”
• The Pomodoro techniquewhere you study in 25–30 minute intervals followed by short breaks, can also make the process feel less exhausting. By taking things step by step, you reduce the mental burden and make studying feel more doable.
• Your environment also plays a significant role in motivation. Studying in the same place every day can become monotonous, making it harder to focus. A simple change—like moving to a different room, going to a library, or even playing soft background music—can refresh your mind.
• Another effective method is using gamification—turning studying into a game by using apps, quizzes, or setting personal challenges. Small rewards, like treating yourself to your favourite snack after finishing a task, can also help keep you motivated.
• The brain responds well to positive reinforcement, and associating studying with small rewards can create a habit of consistency.
• Self-care is crucial when it comes to staying motivated. Often, burnout is mistaken for laziness, when in reality, it’s a sign that your mind and body need rest. Sleep deprivation, poor diet, and lack of exercise can all negatively impact focus and energy levels.

What matters is consistency and pushing through even when it feels difficult. Remember, this challenging phase is temporary. The effort you put in now will lead to a brighter future, and your future self will thank you for not giving up.