High school students–and even teachers–often hit a slump around this time of year. The combined demands of school, homework, sports, honor societies, clubs and after-school jobs become overwhelming.

The result can be students not returning home until late at night, only to have to complete hours of homework. The result? Sleep-deprived students struggling to stay motivated in class, which can ultimately lead to burnout.

With this in mind, here are some tips to help students stay motivated throughout the school year.

1. Break Down Your Workload

Breaking down a mountain of homework into more manageable chunks allows for small wins that promote productivity and motivation. When students feel less overwhelmed, they’re less likely to procrastinate, and they complete their work sooner.

“I stay motivated throughout the year by taking things one week at a time while also remembering the bigger picture and my ultimate goals,” said senior Seannah Parsons, a Division 1 track commit and school record holder in the long and triple jump.

2. Set Realistic Short- and Long-Term Goals 

Setting goals to achieve in weeks, months, years or decades can provide a sense of clarity and direction. It helps students keep their eyes on the prize, remembering the “why” behind their homework, projects and presentations. Regularly checking progress can boost self-fulfillment and motivation.

Freshman and theater performer Natalie Crespolini said she stays focused by thinking about, “what I am working for and what I want my future to be.”

“I make it a priority to do fun things with my three kids after school,” said Richard Salmon, gym teacher and field hockey coach. “Their joy brings me joy, and they remind me why I go to work every day, to provide them with the best life I can. Keeping their smiling faces in mind helps keep burnout at bay.”

3. Treat Yourself Occasionally  

Reward yourself one in a while, with things like spa days, shopping, traveling, and going to the movies. This can prevent mental fatigue and keep you looking forward to the next reward. It creates a positive association with hard work.

 “I try to have fun things to look forward to in my personal life, even if they are small,” math teacher Victoria Lupinski said. “It helps to break up the year.”

4. Develop a Self-Care Routine 

Consistent self-care is key to maintaining energy and focus. Getting enough sleep, prioritizing hygiene, staying hydrated, exercising and taking time to relax all help recharge students when they feel burnt out. Remember the old adage, “If you look good, you feel good.” Even small habits, like meditating or drinking water—can set a positive tone for the day.

5. Stay Active Outside of School 

Spending time with friends and family helps reduce stress and strengthens social connections. Having a life outside of school also provides a mental break from the workload.

Senior Jane Doran said she looks “forward to things outside of school like being active, being with my friends and family and upcoming trips or concerts.”

6. Surround Yourself with Like-Minded People 

The people you surround yourself with can influence your behavior immensely. As billionaire investor Warren Buffet once said, “It is better to hang out with people better than you. Pick out associates whose behavior is better than yours and you will drift in that direction.”

7. Stay Positive 

Try not to focus on the terrible things and what can go wrong, but rather on the good things and what has gone right. Keeping a positive mindset results in better quality of work and overall mental health. Journaling and writing affirmations everyday such as “I don’t have to do this, but I get to do this” and “Today is what I make it,” can serve as a reminder to be appreciative of the opportunities you have.

 “It is easier to look at the good in everything because it can become too debilitating to let the dreadful things overtake you,” said English teacher and National Honors Society advisor Sandra Kessell.  “Additionally, I am always reworking my lessons to keep them fresh.”

As the school year continues, make sure to focus on positivity and prioritizing self-care. Motivation isn’t constant and needs to renewed intentionally. By breaking down tasks, setting realistic goals and making time for self-care, students can avoid burnout and perform at their best.

Remember: you don’t have to go to school, you get to.