45 Strategies for Thriving

45 Strategies for Thriving: Self-Care Meets Getting Things Done

This versatile list offers practical strategies for thriving in your personal, academic, and work life. From creative ways to stay motivated and organized to tools for managing stress and building resilience, these tips are designed to empower you to get things done while nurturing your well-being and harnessing human nature.

Settling In and Getting Motivated

1. Body Doubling

Why It Works: Working alongside someone else, either virtually or in person, creates accountability and makes sitting

down to work feel less isolating.

Optional Tools: Zoom, Facetime, Google Meet, Discord, Flown, a friend with a task to do and a quiet space

What it Addresses: Difficulty starting tasks, boredom, depression, and low motivation.

2. Start with One Easy Part

Why It Works: Tackling a simple, manageable step lowers the barrier to getting started and creates

momentum for bigger tasks. Sit down and create the document. Map out your ideas. Write out the first step

of a problem. The smallest step can lead to more motivation, and you can always take a break after that first

step if you’re not there yet.

Optional Tools: Google Keep, Todoist, sticky notes for small parts of a task, mind maps

What it Addresses: Procrastination, analysis paralysis, difficulty starting, and overwhelm.

3. Novelty-Based Rewards and Short Break Activities

Why It Works: Introducing small, fun rewards for completed tasks may keep things interesting and provide

motivation. Or for a more effective break before you’re done, try setting a timer and engaging in five minutes

of a novel activity to reset your mind and energy for the task at hand.

Optional Tools: Spin-the-Wheel apps, jar with paper slips of rewards or activities to draw at random

What it Addresses: Boredom and needing excitement to stay engaged (interest-based nervous system).

4. Morning Activation Routine

Why It Works: A consistent morning routine may help shake off grogginess, energize your mind and body,

and set a productive tone for the day. Starting your day intentionally—even with small actions—can create a

sense of control and motivation. For example, you might stretch for a few minutes, sip a favorite warm drink,

or play an upbeat playlist to boost your mood. Making your bed or organizing your desk can give you an

immediate sense of accomplishment. These simple steps can help you transition smoothly into your work and

prepare for the demands of a busy day.

Optional Tools: YouTube yoga routines, upbeat playlists, printable habit trackers, sign for wall with

routine steps written out

What it Addresses: Low motivation, grogginess, and trouble starting the day.

5. Daily Planning and Check-Ins

Why It Works: Setting intentions each morning and periodically checking in with yourself and/or a buddy on your

progress throughout the day may improve organization and reduce stress.

Optional Tools: Bullet Journals, Google Keep, phone alarms to remember tasks, sticky notes

What it Addresses: Disorganization and difficulty staying on top of daily responsibilities.

6. Inject Fun and Creative Elements into Tasks

Why It Works: Adding visual or creative touches to tasks—like colorful notes or progress charts—may make them feel

less monotonous. Don’t get too involved in decorating, though! Keep it simple and be ready to follow any urges that

arise to get started on the work you need to get done.

Optional Tools: Canva, Trello, color pens/stickers/washi tape, temporary fun font colors or (readable) fonts

What it Addresses: Boredom and task aversion.

7. Gamify Your Tasks

Why It Works: Turning tasks into a game, like earning points or completing challenges, may make them feel more

engaging. Habitica requires some setup time, so don’t start this when your to-do list is piling up!

Optional Tools: Habitica, Forest, drawn paper chart with stickers

What it Addresses: Boredom and needing external incentives to stay on track.

Focus and Task Management

8. Pomodoro Technique

Why It Works: Working in short, timed intervals (e.g., 30 minutes) with breaks in between keeps focus sharp and

prevents burnout. Gradually increasing work intervals (e.g., from 30 minutes to 45, 60, and 75 minutes) may help

transition into deeper focus. Check online for commonly used intervals. This works great in combination with short,

novel break activities.

Optional Tools: Focus Keeper, Be Focused, Marinara Timer, timer on phone

What it Addresses: Trouble maintaining focus, feeling overwhelmed by long tasks, and mental fatigue.

9. Task Chunking

Why It Works: Breaking tasks into smaller parts makes them feel less overwhelming and more manageable. Building

momentum by completing smaller chunks helps with motivation and reduces the cognitive load by simplifying the

decision-making process and avoiding the mental strain of tackling everything at once.

Optional Tools: Todoist, Trello, Google Tasks, paper checklist

What it Addresses: Overwhelm, procrastination, and difficulty visualizing where to start.

10. Time Blocking

Why It Works: Allocating specific blocks of time for activities provides structure and reduces decision fatigue. Color-

coding your blocks (e.g., red for mandatory activities, blue for study sessions, and green for breaks) can add clarity.

Optional Tools: Google Calendar, TimeBloc, paper planner

What it Addresses: Distractibility, trouble transitioning, and difficulties managing time.

11. Priority Matrices

Why It Works: Sorting tasks by urgency and importance helps prioritize, reducing wasted energy on less critical work.

Optional Tools: Google Sheets, Asana: how to create a priority matrix, blank priority matrix example,

drawn grid on paper

What it Addresses: Difficulty prioritizing and spending too much energy on unimportant tasks.

12. Distraction Blockers

Why It Works: Blocking distracting websites or apps can help improve focus. Putting your phone on silent and out of

reach adds an extra layer of concentration.

Optional Tools: StayFocusd, Freedom, box for phone in a different room, “Do Not Disturb” sign

What it Addresses: Impulsivity and trouble resisting distractions.

13. Noise Management

Why It Works: Using noise-canceling headphones or white noise apps may create a calmer,

more focused environment.

Optional Tools: MyNoise, Noisli, earplugs, electric fan

What it Addresses: Sensory overload and trouble concentrating in noisy areas.

14. Environmental Adjustments

Why It Works: A decluttered, comfortable workspace can improve focus and reduce distractions.

Optional Tools: Desk organizers, noise-canceling headphones, blankets, soft desk lamp, rearranging

What it Addresses: Distractibility and procrastination.

15. Digital Decluttering

Why It Works: Organizing your digital workspace reduces stress and improves efficiency.

Optional Tools: The Digital Decluttering Checklist, (low-tech option: folders or a filing cabinet)

What it Addresses: Overwhelm, distraction, and sensory overload.

Collaboration and Organization

16. Digital Planners

Why It Works: Digital planners organize tasks, deadlines, and reminders in one place, creating a visual plan

that’s easy to adjust.

Optional Tools: Google Calendar, Notion, Todoist, (for low-tech, go with a paper planner)

What it Addresses: Forgetfulness, disorganization, and trouble transitioning between tasks.

17. Digital Whiteboards

Why It Works: Visual brainstorming tools help organize ideas for projects and assignments.

Optional Tools: Miro, Jamboard, (low-tech option: real whiteboard)

What it Addresses: Overwhelm and difficulty organizing ideas.

18. Mind Mapping

Why It Works: Connecting ideas visually can make complex work and concepts easier to understand.

Optional Tools: XMind, MindMeister, paper and colored pencils or markers

What it Addresses: Jumbled thoughts, lack of clarity on topics, and feeling scattered.

19. Minimalist Note-Taking Apps

Why It Works: Simplified note-taking interfaces keep you focused on important content.

Optional Tools: Google Keep, Evernote, (low-tech option: bullet-points in a notebook)

What it Addresses: Distractibility and disorganization.

20. Using AI Ethically and Mindfully

Why It Works: When permitted, AI tools can assist with brainstorming, summarizing, and organizing ideas.

Optional Tools: ChatGPT, Grammarly, school/course/workplace rules on AI usage (not optional), UNC’s page on

Generative AI Usage Guidance, NC State’s page on AI Guidance and Best Practices

What it Addresses: Procrastination and task aversion.

21. Online Work Groups or Peer Sessions

Why It Works: Working with others fosters accountability and creates structure, making tasks feel less isolating.

Optional Tools: Zoom, Discord, off-campus study session, library

What it Addresses: Lack of motivation and feeling isolated.

22. Accountability Groups

Why It Works: Checking in with a group helps create motivation, provides social support, and fosters collaboration.

Optional Tools: Discord, GroupMe, WhatsApp, planned check-ins with group or partner

What it Addresses: Isolation and procrastination.

Emotional Regulation and Stress Management

23. "I Notice I’m Having the Thought That..." Technique

Why It Works: This mindfulness-based technique helps you create distance between yourself and unhelpful thoughts,

feelings, bodily sensations, or urges by acknowledging them as temporary experiences you can observe from a neutral

perspective. For example, you might say to yourself, “I notice I’m having the thought that...” or “I notice I’m having a

feeling of...” to label and observe your internal experience without judgment. Set a timer and use this phrase to note

your thoughts and feelings for one minute to start. This approach can reduce emotional intensity, increase self-

awareness, and help you refocus on what you’re trying to do.

Optional Tools: Guided mindfulness exercises on YouTube or apps like Insight Timer, simply noticing

and noticing again

What it Addresses: Negative self-talk, overthinking, anxiety, perfectionism, and difficulty managing emotional

or physical discomfort.

24. Leaves on a Stream Meditation

Why It Works: This visualization technique encourages you to imagine placing thoughts, feelings, or sensations onto

leaves floating down a stream. As you observe each "leaf" drift away, you practice letting go of attachment to these

mental events, letting them drift by as many times as they arise without judgment. This meditation helps you create

distance from overwhelming thoughts or emotions, fostering calm and focus. It’s especially helpful during stressful

periods, such as exams or deadlines.

Optional Tools: Free guided meditations on YouTube or mindfulness apps like Insight Timer, quiet space to imagine a

stream and observe thoughts

What it Addresses: Overthinking, anxiety, stress, and difficulty letting go of unhelpful thoughts.

25. Five Senses Grounding Exercise

Why It Works: This technique helps you reconnect with the present moment by engaging your senses. By identifying

five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste, you can

calm your mind and reduce stress or anxiety. This is especially helpful during high-pressure moments, such as before

exams or presentations.

Optional Tools: Outdoor campus spaces, small sensory items (e.g., textured objects, scented lotion), free mindfulness

apps like Insight Timer

What it Addresses: Stress, overthinking, feeling overwhelmed, and anxiety.

26. Deep Diaphragmatic Breathing

Why It Works: Deep breathing helps calm the nervous system and improve focus during stressful times.

Optional Tools: Breathe2Relax, Calm, Learn Diaphragmatic Breathing from Harvard Health Publishing, counting

breaths mentally and expanding the belly with the breath

What it Addresses: Stress, anxiety, and tension.

27. Progressive Muscle Relaxation (PMR)

Why It Works: PMR reduces tension and stress, which can help you reset after intense concentration tasks.

Optional Tools: Insight Timer or free PMR audio guides, YouTube guided PMR, printed guide or script to read

What it Addresses: Physical tension and difficulty relaxing.

28. Visual Affirmations and Reminders

Why It Works: Seeing motivational quotes or reminders can reinforce a positive mindset and reduce negative

thinking.

Optional Tools: Canva, Pinterest, sticky notes in your space

What it Addresses: Negative self-talk and perfectionism.

29. Scheduled Leisure Time

Why It Works: Setting aside intentional downtime may prevent burnout and maintain balance between work and

relaxation. Put it on the calendar to make sure it happens! If you get in the habit of scheduling this, you may find

yourself a little more ready to start work when it’s time. You’ll know another break is coming!

Optional Tools: Google Calendar, paper planner

What it Addresses: Stress, lack of inspiration, and difficulty relaxing.

30. Taking Time for Personal Interests

Why It Works: Engaging in hobbies or interests you already know you like may bring joy and reduce stress.

Optional Tools: Spotify, Goodreads, art supplies, musical instrument, reading material, games, researching interests

What it Addresses: Burnout, lack of inspiration, and feeling disconnected.

31. Exploring Fun Activities

Why It Works: Exploring new hobbies or online communities can help you recharge mentally and reduce monotony.

Optional Tools: Discord, YouTube, books or library resources on interests or new hobbies

What it Addresses: Boredom, lack of inspiration, and low energy from repetitive routines.

32. Finding Additional Support

Why It Works: Therapists, school counselors, and peer listeners can offer support for managing anxiety, depression,

and other concerns. A trusted friend may be able to provide much-needed emotional support, a listening ear, and

encouragement, though do remember they’re not professionals. Professional therapists are trained to offer evidence-

based tools, empathetic listening, and personalized support for mental wellness and healthy coping. If you’re

experiencing serious challenges, such as feelings of hopelessness, self-harm, or thoughts of suicide, please don’t wait

to reach out to a trusted adult or professional—you matter deeply, and help is always available. You can also call,

text, or chat 988 for a 24-hour crisis and suicide support lifeline.

Optional Tools: Professional therapist, school counseling services, peer support group, friend, a private space to talk

What it Addresses: Isolation, stress, anxiety, depression, and other challenges to mental wellbeing.

Mindset and Personal Growth

33. Unmasking and Authentic Self-Care

Why It Works: Masking refers to the practice of suppressing or hiding natural behaviors, feelings, or traits to conform

to societal expectations—often a common experience for neurodivergent individuals or those struggling with their

mental health. This extra internal work can be mentally and emotionally exhausting. Taking time to unmask in

supportive environments allows you to recharge and reconnect with your authentic self, reducing emotional fatigue

and fostering self-acceptance.

Optional Tools: What does it mean to unmask neurodivergence?, Embracing the Person Under the Mask, journaling

What it Addresses: Emotional exhaustion, perfectionism, and negative self-view.

34. Determining Your Values and Purpose

Why It Works: Reflecting on your core values and personal "why" can provide a sense of direction and motivation.

Understanding what drives you helps align your tasks with your broader goals, making even challenging work feel

meaningful. Your values can be like a compass for decisions and can help you stay grounded during stressful times.

Optional Tools: Values clarification exercises, journaling prompts like "What truly matters to me?" or "What do I want

to contribute to the world?", personal mission statement

What it Addresses: Feeling disconnected, lack of motivation, and uncertainty about priorities.

35. Gratitude Journaling

Why It Works: Writing down things you're grateful for may shift your focus toward positive information and

resilience. You can start with a small number of things and make it a daily practice.

Optional Tools: Day One, notebook and pen/pencil

What it Addresses: Negative thinking, stress, and low motivation.

36. Acceptance of Uncertainty

Why It Works: Embracing uncertainty may reduce anxiety about perfection and outcomes, allowing you to

focus on the aspects of tasks and situations that you can control.

Optional Tools: Guided mindfulness or grounding exercises on YouTube,

Coping with Uncertainty Meditation, journaling

What it Addresses: Perfectionism and fear of failure.

37. Reframing Defeatist Thoughts

Why It Works: Engaging less with thoughts like, "I can't," or “This is awful,” and engaging more with helpful thoughts

like, "What’s the first step I can take?" may foster a productive approach.

Optional Tools: Journal prompts, paper and pen/pencil

What it Addresses: Procrastination and self-doubt.

38. Growth Mindset Reflection

Why It Works: Believing in your ability to grow through effort encourages resilience and a focus on learning, not just

outcomes. Spend some time reflecting on your beliefs around intrinsic abilities vs growth through practice and effort.

How might you perform better on tasks if making a mistake wasn’t a distracting shameful or embarrassing event?

How could you reframe your thoughts on your mistakes or peers performing a task more effectively?

Optional Tools: On the Growth Mindset and Enhanced Learning (Stanford), Fixed vs Growth Mindset, journaling

What it Addresses: Perfectionism, procrastination, and fear of challenges.

Physical and Mental Well-Being

39. Consistent Exercise Routine

Why It Works: Regular exercise boosts mood, focus, and energy levels, improving overall mental clarity.

Optional Tools: YouTube workout channels, fitness apps like Nike Training Club, outdoor walks, indoor walks, simple

no-equipment exercises, fitness equipment, intramural games

What it Addresses: Low energy, depression, anxiety, and difficulty maintaining focus.

40. Physical Activity Breaks

Why It Works: Short exercise breaks increase dopamine and serotonin, which may improve focus and mood.

Optional Tools: 7 Minute Workout, other fitness apps like Nike Training Club, short dance break with a high-energy

song, stretching, jumping jacks, short yoga routine

What it Addresses: Restlessness, anxiety, depression, and mental fatigue.

41. Sensory Breaks

Why It Works: Physical movement with or without sensory tools like fidget toys may help reset your energy and calm

your nervous system.

Optional Tools: Stretchly, BreakTimer, stress ball, fidget spinner, wobble stool, weighted blanket

What it Addresses: Sensory overload, anxiety, and physical restlessness.

42. Noise Management

Why It Works: Using noise-canceling headphones or white noise apps may create a calmer, more focused

environment.

Optional Tools: MyNoise, Noisli, earplugs, electric fan

What it Addresses: Sensory overload, distraction, anxiety, and trouble concentrating.

43. Environmental Adjustments

Why It Works: A decluttered, comfortable workspace can improve focus and reduce distractions.

Optional Tools: Desk organizers, noise-canceling headphones, blankets, soft desk lamp, rearranging

What it Addresses: Distractibility, anxiety, depression, and procrastination.

44. Eating for Focus

Why It Works: Balanced meals with protein, healthy fats, and complex carbs stabilize energy and improve focus.

Small, healthy snacks while you’re working can help, too!

Optional Tools: Easy healthy snacks, professional nutritionist, primary care provider

What it Addresses: Fatigue, depression, anxiety, and difficulty concentrating.

45. Change of Scenery

Why It Works: Studying in a different location or stepping outside for a brief reset can break up monotony and

stimulate creativity.

Optional Tools: Laptop stands, campus common areas, nature trails

What it Addresses: Boredom, depression, and low motivation.

Remember, thriving isn’t about being perfect—it’s about finding your rhythm and embracing growth. Not every strategy will work for you, and that’s okay—part of the journey is discovering your favorites, figuring out what resonates, and leaning into those. Keep experimenting, stay curious and trust that even small steps can lead to meaningful progress.