How can I force myself to study for exams. I seem to waste time using phone or mindlessly browsing on the computer

Make studying easier to start by shrinking the first step, blocking distractions, and rewarding yourself for following through.

1. Start with a 1–5-minute study interval: Set a tiny first milestone, then use finishing it as a cue to continue with the next small chunk. Breaking a study session into shorter, achievable bouts can help when motivation dips. 1 2

2. When demotivated, try a safe, effortful reset: Rather than waiting for motivation, use a brief activity that takes effort—such as a challenging workout, cold shower, or focused meditation—to shift out of the stuck state. 3 4 5

3. Breathing exercises may help focus your attention: The episode describes 25–30 cycles of deep inhales and exhales as one option to increase alertness and focus. It cautions against this approach for people prone to panic attacks. 6

4. Reward yourself for studying: Keep a simple record or contract with yourself for completing study blocks, and treat acknowledging your follow-through as the reward; over time, aim to make the effort itself rewarding. 7 8

5. L-tyrosine or foods containing it may temporarily boost motivation: L-tyrosine is found in red meat and some nuts, but supplementation can have downsides. Consult a physician before considering supplements. 9

For the phone and browsing, turn off your phone and put it in another room; schedule regular study times, and switch off Wi-Fi or block internet access if you do not need it for studying. 10 11 12