As the semester progresses, the days get shorter and colder, and homework piles up, it is not uncommon for students to fall into what is frequently called a slump.

In research published by the Association for Learning Environments, an article titled “Does Temperature Impact Student Performance?” revealed that at 72 degrees Fahrenheit, students were able to score 90 percent on a test, while at 61 degrees Fahrenheit, the average results were 76 percent.

For many, the winter months cause a lack of motivation. Here is a list of 10 recommendations that are scientifically proven to pull you out of a slump.

First, make your bed daily. 

“Making the bed is about setting an intention to do the little things that bring about an orderly, thoughtful, responsible, balanced, or successful life,” Verywell Mind, a trusted online mental health site, said. 

It creates a routine, and a physical barrier between night and day, relaxation and productivity. 

Second, prepare your breakfasts the night before, or just eat breakfast.

Breakfast, often referred to as the most important meal of the day, “replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health,” according to the Better Health Channel, from the Victoria, Australia state government. 

Meal prepping, or making it before and just heating it up the morning of, will help reduce stress and routine time during the morning. 

Third, do your homework somewhere other than your room.

Creating a distinct difference between your workspace and relaxation space has a huge impact on your productivity. 

“I’m so much more productive when I do homework at the library or even just in my kitchen,” Rebecca Periana, a senior at Tam, said.

Fourth, deep clean your work area to be more productive.

Creating an environment that is comforting and clean will put you at ease. 

“Having too many items in our field of vision distracts the brain’s processing capacity,” according to a study done by the Journal of Neuroscience titled, “Interactions of Top-Down and Bottom-Up Mechanisms in Human Visual Cortex.” 

Fifth, try going to bed earlier than usual.

The National Sleep Foundation, a nonprofit dedicated to researching sleep, recommends teenagers get between eight and 10 hours of sleep nightly. But many studies reveal that most teens don’t get the sleep they need.

According to the Sleep Foundation, boys sleep less than girls and sleep decreases with age for most teens. At age 14, only 23 percent of teens are sleeping eight or more hours each night. By age 16, that number has dropped to 19 percent.

Getting more sleep can help your attention in school and help your day go better.

Sixth, read before bed instead of going on your phone.

“[Reading before bed] signals to the brain that it’s time to sleep. When a person reads in bed, their heart slows and their muscles release tension, allowing the body to relax,” The National Sleep Foundation says. 

Finding a good book not assigned by school that you will enjoy reading will make it much more enjoyable.

Seventh, take a walk before doing homework.

If you find yourself unable to gather the motivation to start your work, being physically active, even just walking will “remove your mental fatigue,” according to Business Insider, a financial and business news site.

Eighth, bring a snack for between classes.

Bringing a healthy snack will fuel your brain and maximize comprehension 

“Keep healthy snacks around for after school or between classes. Fresh strawberries, an orange, a small bag of nuts, air-popped popcorn, and baby carrots are all easy to keep in your backpack,” Kaiser Permanente says in their Healthy Eating for Teens pamphlet. 

“I always keep a bar with me in case I get hungry,” Tam senior Ruby Raffo-Day said, “I can’t concentrate when I’m hungry.”

Ninth, try deleting one of your social media accounts apps for a week.

Social media can result in “cyberbullying-related depression, body image and disordered eating behaviors, and poor sleep quality,” according to a Yale Medicine article titled, “How Social Media Affects Your Teen’s Mental Health: A Parent’s Guide” 

Tenth, do something to boost your confidence.

This could include trying a new hairstyle, doing a facemask, or wearing your favorite outfit. 

In a study that was carried out at the Rey Juan Carlos University in Madrid, 272 teachers surveyed showed a positive relationship between their self-esteem and their teaching and research productivity.