Staying on Track: Building Motivation and Focus

In this episode, we're tackling a challenge every student can relate to—staying motivated and focused. Whether you’re feeling overwhelmed, stuck in procrastination mode, or simply unsure where to begin, psychologist Alicia Walker helps unpack motivation, why it fluctuates, what gets in the way of staying focused and shares practical tips to boost your motivation and improve your study focus

Here are some of the apps and resources mentioned in the episode:

• Tomato Timer – A simple online Pomodoro-style timer.

• Focus To-Do: Pomodoro & Tasks (Android) – Combines task management with Pomodoro.

• Tomato Timer (iOS) – Customisable timer on the App Store.

• Forest App – Stay off your phone and grow a virtual tree as you stay focused.

  • iOS Version

  • Android Version

  • Chrome Extension

• Freedom – Block apps and websites across devices.

• Cold Turkey – Block distractions even offline.

• StayFocusd (Chrome) – Limit time on specific websites.

• LeechBlock NG – Customisable browser-based blocker for Firefox and Chrome.

• AppBlock (Android) – Set up profiles to block apps at scheduled times.

• FocusMe – Full-feature productivity app with timers and focus tracking.

✔️ “Motivation is nice but not necessary to start something.”
✔️ Action builds momentum—start with 5 minutes.
✔️ Break down big tasks and schedule your day like you would a job.
✔️ Use tools and strategies to create an environment where you can thrive.
✔️ Rest is not optional—sleep, movement, and downtime fuel your focus.

If you’re feeling stuck, remember you’re not alone. Speak with a friend, connect with a mentor, or reach out to professional services like RMIT Counselling and Psychological services if you are an RMIT student.

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Thanks for joining us on The Counselling Armchair—see you next time!