Support and service for distance studies

Try to establish a structural and sustainable routine that allows you to keep your studies going and get work done. Remember to create variations in your routines to increase stimulation and avoid monotony, step out and get fresh air, move around, reinforce your social contacts and rest.

Plan your time so that you know in advance when and what to study and make sure to rest after every study session. If you sense that it is somehow difficult, use your alarm clock to remind and help you with the transitions in your planning.

Create a routine to get the day started. Get up at the same time every day, refresh and get dressed, get everything in order and have breakfast. Why not go for a short walk or bike ride – do something you might have done if you had gone to University.

Breaks and rest are as important as the study sessions to be able to maintain focus, concentration and quality in your studies. Before you start your studies, think through what breaks or activities might work best for you and will allow you to regain your energy. It is often helpful to take a breath of fresh air or move around a little, especially when you have been sitting still and studying for a while. Be curious and try new ways to get refreshed.

You will need several shorter and a few longer breaks during the study sessions. Taking breaks not only gives the brain time to sort and process what you have just written or read, but it also solidify memorization. Also, try to find ways to take breaks that do not go beyond the planned time. Remember that most of us have ended up watching several episodes of a TV series despite planning to only watch one episode.

Eating a meal or having a cup of coffee can be an excellent way to take breaks from your study sessions. It is also important to eat somewhat healthy food to be able to study well. It is quite normal that we tend to neglect what we eat, especially when we are alone and did not make any plans in advance.

Try to think through what times best suits your planning, and consider how you can turn meals and coffee breaks into a wholesome rest during your studies.

Given that you are unable to meet classmates and other students at the University, you need to get creative and find other ways to have (at least some) social contact. For example, try to talk to others via services like Skype, FaceTime, or simply on the phone. As long as you all are symptom-free, you can also meet with a few others outside or at someone’s home. Take the initiative to reach out; most people are in the same position as you.

If you do not know anybody from your course, try to keep in touch with other friends and your family if that is possible for you. You are going to need this more than ever.

A good tip: watch a digital lecture together with a classmate or 'check-in' via chat or other to show that 'we are studying' together.

Dare to take initiative to ask others in your class when you have a question or if you like to discuss something you read or wrote.

Try to plan your days so that you know when you are going to study and when you are going to have free time. It is important to have realistic goals. We tend to make unrealistic plans that we cannot really accomplish.

It is better to have a plan that you can successfully follow than to have ambitions that you cannot accomplish. On a daily basis, evaluate how it went for you and adjust your planning in the following days. By doing so, you increase the chances of accomplishing your goals.

Think about where you study best. Are there local places available to you where you can study?

It can also be helpful to establish a dedicated space at home where you intend only to study and nothing else. That can be challenging for those who live in a small room, nevertheless, try to be creative. A useful trick is to switch on a certain light every time you study and to switch it off when you take a break or do something else. That way you signalize yourself what mode to be in. To study in bed may be tempting but it might hinder your rest at night.

Because lectures, courses, and other classes are now held remotely and many other activities are cancelled, you will probably be less physically active than before. That is why you must think about how to integrate some physical activities in your day.

Taking walks, cycling, doing yoga at home, dancing, exercising outside are some options – no matter if you are on your own or with somebody else. You also need fresh air to be energetic, focused, and to strengthen your immune system. Your body appreciates all kinds of physical activity.

To prevent boredom and monotony, you need stimulation, variations and things to do other than your studies. Are there things you love to do that are not just on the phone or involves screen time?

Do you enjoy baking, singing, painting, puzzles, recording movie clips, knitting, crocheting, reading fiction or playing music? New situations can sometimes create opportunities to try new activities and maybe find a new favourite activity.

It is quite natural to feel worried or concerned when a drastic change occurs, and we constantly have to rethink the decisions in our everyday life. Continue doing the things that you feel good about, even if it does not feel meaningful. Being physically active is fundamental and often helpful.

Try to maintain your routines or create new ones that fit the situation. It is also easy for us to take in too much of the news reporting or conversations about what is happening. Be observant and try to find a balance on what you hear or take in so that you do not end up distorting your perspective by only thinking “black and white”.

Also, remember that you are always welcome to make an appointment via phone call to us at Student Health Services.