mindfulstudyquest

[mindfulstudyquest]

❥﹒♡﹒☕﹒ 𝘄𝗵𝘆 𝗮𝗿𝗲 𝘆𝗼𝘂 𝗮𝗳𝗿𝗮𝗶𝗱 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗼𝘄𝗻 𝘁𝗮𝗹𝗲𝗻𝘁?

have you ever noticed how quick we are to minimize our accomplishments or hesitate to act on our abilities? this phenomenon is not uncommon and may even have a psychological basis. according to research, fear of our own success is often linked to what psychologists call self-sabotage.

the psychology behind talent-related fear

studies suggest that fear of success stems from deep-rooted insecurities, perfectionism, and societal expectations.

dr. valerie young, an expert on imposter syndrome, explains that highly competent individuals often internalize self-doubt, leading them to feel unworthy of their achievements. instead of viewing success as an opportunity, they see it as a risk — a chance to be judged or exposed.

additionally, behavioral scientists highlight how comfort zones act as psychological safety nets. breaking out of this zone to pursue one’s potential often triggers the brain’s fight-or-flight response, fueling anxiety and hesitation.

a study published in the « journal of personality and social psychology » found that people often underperform or shy away from their potential to avoid the perceived threats of failure or criticism associated with high expectations.

the cost of playing small

constantly shrinking yourself can lead to a diminished sense of agency, reduced life satisfaction, and even burnout, according to findings in the field of positive psychology. martin seligman’s theory of learned helplessness suggests that repeated self-limitation can reinforce the belief that you are incapable, which ultimately restricts personal growth.

what science says about overcoming this fear

1. reframe your beliefs

imposter syndrome often thrives on fixed mindsets — the belief that our abilities are static and failure is a sign of incompetence. to combat this, psychologists recommend adopting a growth mindset, as outlined by dr. carol dweck. a growth mindset sees mistakes as opportunities for learning rather than proof of inadequacy.

actionable tip: when self-doubt creeps in, question it. ror instance, instead of thinking, “i don’t belong here,” reframe it as, “what can i learn from this experience?” over time, these subtle shifts can transform self-perception.

challenge begative self-talk: replace “i was lucky” with “i prepared well,” or “anyone could do this” with “i worked hard to make this happen.”

2. incremental action

imposter syndrome often paralyzes us because the expectations we set for ourselves feel overwhelming. research shows that breaking large goals into smaller, actionable steps reduces anxiety and builds confidence.

james clear, author of atomic habits, explains that small, consistent actions create a compound effect over time, leading to lasting change.

sart small: take manageable risks in your work or personal life. for example, share one idea in a meeting or take on a small challenge outside your comfort zone.

build evidence of success: each completed task — no matter how small — creates a track record of achievements. over time, this undermines the belief that your accomplishments are accidental.

3. self-compassion

people with imposter syndrome often hold themselves to unrealistic standards. kristin neff’s research on self-compassion shows that treating yourself with kindness during moments of failure or doubt can reduce stress and enhance resilience.

self-compassion involves acknowledging your struggles, understanding that imperfection is human, and responding to yourself as you would to a friend.

practice self-kindness: when you make a mistake, instead of saying, “i’m so incompetent,” try saying, “everyone makes mistakes, and i can learn from this.”

normalize imperfection: remind yourself that even the most successful people have moments of doubt and failure.

self-care as a tool: engage in activities that recharge your mental and emotional energy, whether that’s journaling, meditation, or spending time with loved ones.

by reframing your beliefs, taking small steps, and showing yourself compassion, you can gradually dismantle imposter syndrome. remember: confidence is not the absence of doubt but the decision to move forward despite it.

[mindfulstudyquest]

fall in love with the process. see the beauty in the hours spent studying, the time spent learning new skills, the journaling, the beauty rituals and the motivation will come naturally to you. romanticise the journey of becoming your dream girl and it will become easier.

[mindfulstudyquest]

yes, I deserve food. I deserve healthy food. I deserve unhealthy food. I deserve a diet coke. I deserve a high-calorie drink. I deserve a McDonalds. I deserve salad. I deserve to eat. I deserve self-love. I deserve to feel good independently of how much calories there's in anything I'm eating. I deserve to feel good about my body regardless of anything. I'm worthy of love, self-love and happiness.

[mindfulstudyquest]

my favourite animal is me when i remember what i'm capable of.

[mindfulstudyquest]

i just wanted to thank you all for the 3000 readers. you are special, i love this blog, it's my safe place 🤍🪴

[mindfulstudyquest]

building a routine

creating a routine can help you stay organized and make the most of your time. to help you design a routine that works for you, take a look at these steps:

identify your goals: think about what you want to achieve with your routine. this could be related to work, study, personal projects, or self-care.

prioritize tasks: list out the tasks you need to accomplish and prioritize them based on importance and deadlines.

set specific times: allocate specific times for each task. try to be realistic about how long each task will take.

include breaks: make sure to schedule regular breaks to rest and recharge. this can help you stay focused and avoid burnout.

be flexible: while it’s important to stick to your routine, allow some flexibility for unexpected events or changes in your schedule.

review and adjust: periodically review your routine to see what’s working and what isn’t. make adjustments as needed to improve your productivity and well-being.

start small: if you’re new to routines, start with a few key tasks and gradually build up as you get more comfortable.

stay consistent: consistency is key to forming habits. try to follow your routine every day, even on weekends.

❤️ nene

[mindfulstudyquest]

improving sleep quality

improving your sleep quality can have a significant impact on your overall well-being. here are some tips to help you get better sleep:

set a consistent bedtime: try to go to bed and wake up at the same time every day, even on weekends. this helps regulate your body’s internal clock.

limit screen time: avoid electronic devices at least an hour before bed. the blue light emitted by screens can interfere with your ability to fall asleep.

create a relaxing environment: make your bedroom a sleep-friendly space. keep it cool, dark, and quiet. consider using blackout curtains, earplugs, or a white noise machine.

establish a pre-sleep routine: engage in calming activities before bed, such as reading, listening to soft music, or practicing meditation. these activities can signal to your body that it’s time to wind down.

avoid heavy meals and caffeine: try not to eat large meals or consume caffeine close to bedtime. these can disrupt your sleep.

exercise regularly: regular physical activity can help you fall asleep faster and enjoy deeper sleep. just make sure to finish exercising at least a few hours before bed.

practice mindfulness: strategies like deep breathing, progressive muscle relaxation, or mindfulness meditation can help reduce stress and prepare your mind for sleep.

[mindfulstudyquest]

Hi Val! I'm a future erasmus student too (waiting for the calling, I'm so nervous omg) and I gotta tell you, your posts are so inspiring. There's always that fear of the unknown, you obviously understand, but reading how you get through your life here in Spain really turns it into expectation. If I may ask you, what were the most difficult and the easiest parts of the process, in your opinion? Anything you didn’t expect?

And, as a Madrid girlie, I hope everything goes reaaaaaally really well and that you enjoy it here. We love our italian neighbours and anyone here will love to help you out. Mucho ánimo, ¡y buena suerte!

oh my god thank you so much, this message made me so happy 🩷

and yes, you are totally right! there are so many things that scare you but being ready is not a feeling, it is a decision. you will never really feel ready to do something and when you accept it, it is like a weight is lifted from your shoulders.

moving to another country for the first time was weird and i don't want to lie and say it was easy, but it is not hard either. i just made this post about the erasmus experience thanks to your question that inspired me, there you will find all the (in my opinion) pros and cons of the exchange program.

i can tell you that i did not expect to be this happy. erasmus is a temporary experience that brings with it a wonderful world. it's only my first month here, so maybe it's too early, but i can tell you that it's something that those who haven't done erasmus can't understand - only an experience like this pushes you to savour life 100%, opens your mind in a way you wouldn't have imagined, and helps you get in touch with parts of yourself that you didn't even think you knew.

my advice is: never say no. whether it's travel, trips, clubs, new foods, experiences outside your comfort zone, never say no because you will never have the chance to be as young, carefree, and eager to learn as you are now.

madrid is wonderful, i have completely fallen in love with it, i am grateful for this first month spent here and i am curious to find out what this experience hase in store for me next. a kiss and a hug, good luck with your erasmus 💕

[mindfulstudyquest]

❥﹒♡﹒☕﹒ 𝘄𝗵𝗮𝘁 𝘁𝗼 𝗲𝘅𝗽𝗲𝗰𝘁 𝗳𝗿𝗼𝗺 𝗲𝗿𝗮𝘀𝗺𝘂𝘀 pros and cons

a girl asked me to talk about my erasmus experience in the questions box and she inspired me to make this post. if you have posts to request don't be shy! unfortunately i don't have all the time i would like to uptade but i will try to keep up.

erasmus is a student mobility program of the european union that allows a european student to attend a school in another EU country for a period of time legally recognized by their home institution.

it is a temporary experience with many benefits, enabling students to engage with different cultures and customs. due to its non-permanent nature, i believe it is one of the most beautiful opportunities for a student to feel completely free to explore and understand themselves, to figure out what they want and do not want from their life and educational path.

but let’s start by discussing its downsides. unfortunately, not everything is perfect.

𝟭. paperwork ( 📄 )

hey, i know, guys, i'm not the first or the only one to say this, but the paperwork for erasmus is a pain in the ass. it's not only extremely complicated, but universities (mine for sure, but i know it's a common experience) provide zero help in filling out the documentation. especially if you're not familiar with bureaucracy (and at 20 it’s normal not to be familiar with these things), it can seem like an insurmountable mountain. but if i, someone who doesn’t understand anything about this stuff, managed to get through it, you can do it too. typically, the documentation includes:

various information like ID, health card, and the IBAN of an account in your name (or joint name) where they will deposit the scholarship.

learning agreement, another plague sent from hell because you usually have to deal with two professors, one from your university and one from the host university, who clearly would prefer to mop the sea than help you fill out your learning agreement.

financial agreement for the scholarship, which has specific deadlines by which you need to submit documents (usually IBAN, learning agreement, and acceptance letter from the host university). fun fact: i almost missed this and didn’t receive the scholarship because these deadlines were buried deep in my university’s website (don’t be like me, make sure to be informed well about the financial agreement or you risk being left without money).

the best advice i can give you is to find someone from your university who has already done the erasmus where you’re supposed to go and ask them for some information. they, having gone through it, know what mistakes to avoid and what’s best to do. the offices often assume too many things and give you insufficient and hasty information.

𝟮. finding an accomodation ( 🏡 )

this too, another pain in the ass. it depends on the city, but here in madrid, finding a place to live has been a nightmare (and indeed, i've significantly overshot the budget i had set for rent). you have various options for accommodation:

student dormitories these solutions may seem the best at first glance, but they aren’t always. here in madrid, the fees for the dormitories at my campus cost more than my current rent, plus having only one kitchen for an entire floor is not exactly optimal comfort, especially if, like me, you cook a lot.

apartment studio/flat this is definitely the most comfortable option, but also the most expensive. a studio outside the center in big cities can cost up to €1000 a month. however, if you can afford it and prefer privacy, then go for it. at first, living alone might not be easy, especially if it’s your first time away from family, but you’ll get through it quickly.

room in an apartment this can be the best or the worst option depending on your luck because having flatmates means cohabitation, which is not always pleasant. if you're going in erasmus with someone you know, it might be optimal to share an apartment or take two rooms in a larger flat. personally, i rented a room in an apartment with three other people (two bathrooms and a kitchen), and i couldn’t be happier; i love my flatmates, and we quickly became friends. we cook together, go out together, spend entire evenings chatting and joking and they helped me a lot overcoming the first crisis. i realize, though, that i am an exception, so choose your accommodation carefully.

in short, consider your choice based on 3 factors:

proximity to the university/public transport links i study outside of madrid, almost an hour by bus from my place, but i live practically across from the bus stop, so it’s not a problem at all.

centrality/connection to the city center you're in erasmus to experience the city!

comfort of the place such as private bathroom (very hard to find but not impossible), utensils, AC, appliances (we have a dishwasher at home, and i assure you it saves our lives everytime).

𝟯. homesickness ( 🤧 )

yes, everyone feels homesick, even the most stoic. but guarantee you, you'll get through it. first of all erasmus, fortunately or unfortunately, isn’t forever. it’s a 6 month/1 year experience that is incredibly valuable for your personal growth, at the end of this period of time, you'll be back home. secondly, you can always stay in touch with friends and family in the age of technology. those who truly love you will support you in this project and do everything they can to make you feel less lonely. lastly, during erasmus, you’ll make many amazing friendships and connections that you otherwise would never have the chance to make.

𝟰. language barrier ( 🦜 )

i can’t say much about this, i've never studied spanish in my life, but, since i'm italian, i have no trouble following the lessons and understanding people when they speak, even though i'm still not able to express myself well in this new language. however, by living in another country, you’ll learn the language much faster and more effectively than with any academic course. in just a month, i already feel much more comfortable with spanish, and everyday i learn new things.

and of course, i could talk for hours about the benefits of erasmus, but i might save my praises for a post i'll write later, towards the end of this experience.

i can tell you that in just a month here, a whole new world has opened up for me. not only is the thrill of being in another city, in another country, an electrifying flow of continuous energy, but i’ve also realized things about myself that i might have ignored before.

i have much more confidence in myself; i feel freer, less afraid of making mistakes. it’s true, i’m far from my family and friends, but this also means i’m far from all those eyes under which i always try to appear perfect.

i crave to see and learn, i'm eager to discover new things, and this drives me to do things i probably wouldn’t do in my home country, to appreciate their flavor and indulge in the uncertainty of "maybe i’ll like this".

for the first time, i’m experiencing a new country without the rose-tinted filter of a short vacation. i’ve never felt as rich and full of gratitude as i do now, and i hope this is a feeling every student can experience.

so, erasmus, yes or no? absolutely yes.

i’d love to keep updating you on my experience abroad. what do you think? would you like that? let me know in the comments! star kisses ⭐

[mindfulstudyquest]

hii! i love your blog so much, it really motivates me to study hard and become my best self <3 and your tips (study tips, time management tips, etc) are so helpful, thank you for sharing them! also, your blog is so aesthetic and pretty. have a lovely autumn 🍂🍁🎃❤️

thank you so much, this made my day 🩷 have a lovely autumn too

[mindfulstudyquest]

it gets easier. everyday, it gets a little easier, but you gotta do it everyday. that's the hard part. but i promise it gets easier.

[mindfulstudyquest]

saturday morning. making pancakes for me and my flatmates in my apartment in madrid. planning to finish up my assignment for next week and going out shopping. life sounds good.

[mindfulstudyquest]

a girl who’s going to do big things cannot let small things get to her

[mindfulstudyquest]

Sorry to break it to you but you literally have to face your fears and slaughter them. Otherwise you will live a small life that you do not want. You literally have to view your biggest fears and attack them head on. You have to fall into the abyss to find your way out. The easy path does not exist. There is no get out of jail free card. You have to allow yourself to die a spiritual death over and over again in order to reinvent yourself into the person you are actually supposed to be. And you have to be painfully honest with yourself and the people around you. It’s horrible but it’s truly the only way.

[mindfulstudyquest]

careful! we quickly get used to most things and easily forget how amazing they are

[mindfulstudyquest]

❥﹒♡﹒☕﹒ 𝗴𝗼𝗮𝗹𝘀 𝗶'𝗺 𝗽𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝘁𝗼 𝗿𝗲𝗮𝗰𝗵 𝘄𝗵𝗶𝗹𝗲 𝘀𝘁𝘂𝗱𝘆𝗶𝗻𝗴 𝗶𝗻 𝘀𝗽𝗮𝗶𝗻 as an exchange student who's not a party animal

𝟭. study day by day ( 🪴 )

i am a big procrastinator and when it comes to exams, too often i have left it to the last minute and pulled all-nighters to get high grades, but due to the spanish school system, which includes many more partial exams and midterms than italy (actually there aren't any in italy at all) i will be "forced" to change this tendency of mine, the goal is to study the lessons on the very same day so as to have a greater margin for revision that will allow me to secure my knowledge.

𝟮. allow time to rest/recharge ( 🔌 )

i once read a sentence: "if you have two minutes to do something, it will take you two minutes, but if you have two hours, it will take you the whole two hours". concentrating for a few hours a day, but in an effective and meaningful way is perhaps my biggest dream, this year i will do my best to limit the hours of study and dedicate time to rest and tourist activities that my year in spain will reserve for me (parties and hangouts included).

𝟯. learning a new language ( ⭐ )

i don't speak spanish at all, but i understand it very well. studying and living here for a whole year will definitely help me develop my linguistic/grammatical knowledge to start a deeper study of the language. the more languages ​​you know, the better.

𝟰. get out of my comfort zone ( 🦋 )

as an introvert, i often find myself, especially during stressful times, retreating to my room, wrapped in the comfort of my favorite books and series. the real challenge will be to abandon the safe place for the unknown and finally embrace the idea that the unknown is beautiful, that it has breathtaking sunrises and sunsets, and that any scars that might come from it are as precious as diamonds.

𝟱. being proud of myself ( 🍋 )

realizing that i'm doing well, that the me from a year ago who was afraid of failing the university entrance exam has not only now completed her first year of architecture with excellent results, but now lives alone in a foreign country. a year ago i would never have believed it, so i should be proud of it, and not fear that i'm not enough. there is a lot to improve, but celebrating victories is equally important as aiming for the top.

[mindfulstudyquest]

( 🇪🇸 ) first day of uni here in spain went really well. i hope i can manage to keep the mood high the whole semester, everything seems much more relaxed than italy, hope i'm not wrong about that.