How to deal with the "back-to-school" syndrome

It is the moment: the month that we have all been avoiding, knowing that sooner or later had to come. Whether you're starting a new school year, entering university, or returning to your job, September is a transition back into the real world.

For many people, September can be the month of new beginnings, a fresh start, a vibrating month. But not everyone loves September. There is pressure in starting over, returning to a routine, wondering what will come next, anxiety, and dread.

But, whether you love September or are completely avoiding this new chapter of your life, we have to be honest with ourselves: this month is already here, and we have to embrace it with its new opportunities and new or old challenges.

Set SMART goals

In a previous blog, I mentioned the importance of setting SMART goals. "A goal without a plan is just a wish".

First and foremost, your goal has to be clear. When goals are clear, it is easier to understand exactly what you need to do to achieve them. The goal states specifically what needs to be done, and therefore, there is no room for debate or interpretation. I would recommend you to use the SMART framework in setting your "September resolutions":

• Specific: Know exactly what you want to accomplish. e.g. I want to be able to run 5km in 30 mins by the 26th of February

• Measurable: How will you know you have met your goal? When I manage to run 5k in 30 mins

• Achievable: Make sure your goal is not too far to reach but far enough to be challenging

• Relevant: Link the goal to something important to you e.g., I can finally run a marathon

• Time-Bound: When do you want your goal to be met? e.g., I want to reach my goal by the end of February

Make it EASY

Use default settings and choice architecture to get back on track

• Social media: You have 1 hour max per day to be on Instagram. Set the timer on your phone, and if that hour has gone by, your phone will ask you to write a long and difficult password

• Daily reminders: Set up daily reminders every 2 hours to take a 10-20 minute break to freshen up and have a snack

• Create a default in your phone so that it shuts itself down the hours you are going to be working

Push back against perfectionism

Perfectionism is often what causes us to feel overwhelmed and anxious. Perfectionist complicates even the simplest tasks, putting even more pressure and stress.

1. Accept the law of diminishing returns of your effort: Remember that even if you continue to work and do all-nighters (btw: bad idea....), at a certain point, more work doesn't equal better work. When you feel like you've hit a wall, don't try to push it harder. Rather, move on and do a different project

2. Know when good is "good enough": Try it. Work in intervals of 40 to 60 minutes, and at the end of each interval, look at what you have accomplished

3. Imagine the worst that can happen if you aren't perfect: you submit a piece of work and get it back with a few red marks, or you present it to your boss and start to blush and stammer. Your teacher will not give the highest grade, and your boss will probably reject your proposal.... so what? This doesn't make you worse. You have faced a challenge and failed, but you've managed to build strength and learn for the next opportunity

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Sofia's Choice is back, and so is September. I am not going to overload you with new tricks and nudges but rather do a summary of what I have been talking about throughout the year. These 3 tips will likely help you get back on track with a positive mindset without having to accomplish all at once. It is about persistence and consistency, taking little steps to reach bigger goals.

Ps: "Consistency is more important than perfection"