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1b:T109a,僕も高校の時、似たような経験をしたので、今思っている感覚も含めながら書きます。参考にしていただければと思います。

家で勉強ということで、普段の生活と同じ場所で勉強するのはなかなか難しいです。人間は自然と楽な道を選ぶように脳が作られていますが、モチベーションというものは時間が過ぎるにつれ下がっていくので、いつかは楽な道を選んでしまいます。なので、モチベーションに頼っても勉強が長続きしないのは人間だからしょうがないと腹を括った方が気持ちが楽になると思います。


勉強を習慣化するためには、個人差はありますが、僕は目標を明確に持ちすぎる必要はないと思っています。初めに目標を立てがちですが、立てた段階で達成した気になりがちですし、勉強するたびに、目標と現実の差を考えてしまいがちでしたから(笑)。高校1年生ということで、明確に目標も立てにくい中でそこにエネルギーを注ぐ必要はないと思います。

勉強を習慣化する前段階として行うべきなのは、勉強できる環境の整備です。これにもいくつかポイントがあります。
まず、誘惑となるものを近づけないようにしましょう。僕はスマホ(特にYouTube)が1番の敵だったので、違う階に置くなど物理的に距離を離す他に、画面を白黒にして見る気をなくすなど色々試してみました。
次に、勉強へのハードルを下げるようにしました。たとえば、寝る前に机の上に単語帳を開いて寝ることで、次の日起きてすぐやれるようにしました。また、運動が記憶をつかさどる脳の海馬を発達させることで、運動服で寝るようにし、単語が終わったらすぐ走るようにしています。

習慣にする上で最も重要なのは、なんとしても「毎日続ける」ことです。やらない日ができると、その次の日にやるハードルが上がってしまいます。5分でも1分でも構いません。
また、いつも習慣で行なっていることの後に行うのも効果的です。例えば朝起きて英単語をやりたければ、まずは朝起きて勉強机の電気をつけるまでを習慣にしましょう。そうすれば、昨日の夜に開いた英単語帳が目の前に置いてあり、すぐに勉強に取り掛かれるはずです。ここで、朝起きて勉強をしようというよりは、勉強机の電気をつける方が明らかにハードルが低く感じられると思うので、あくまでも続けられる小さな目標から作るのがポイントです。
もし車で学校に行ってる際は、その車の中での30分を大切にしましょう。環境とそこで行うことは結びつきやすい傾向にあります。例えば、洗面台に行ったら歯磨きをする、ベッドに入ったらすぐスマホを触ってしまうなど、習慣の良い悪いに関係なく日常生活を思い出したらいくつか見つかると思います。単語をするなり、昨日の復習をするなり、その時間を勉強に充てるのをおすすめします。

悪い習慣の断ち方は、この行動を繰り返すことで今後自分にどのような悪影響を及ぼすかを想像すれば自然と手が止まるはずです。もし難しければ条件づけがおすすめです。たとえば、どうしてもSNSを開きそうになったら、一旦スマホを置いて3回深呼吸しましょう。やらなければいけないことが浮かんでくるはずです。


習慣化が1度できれば、その成功体験を次の習慣を作るときに生きてきます。そのサイクルが、あなたの今後を明るくしてくれることでしょう。高校1年生ということでまだ受験までに猶予があるわけですから、焦らず、自分に合った習慣を見つけられるよう、自分のステップで進んでいって下さい。応援しています。1d:T1258,ioさん、こんにちは。
東京大学文科三類に在籍している者です。

ご相談内容を拝見して、「私もそうだった！」と共感の嵐でした。どうすればスムーズに勉強に入れるか、ということに関して、私が受験生時代に気を付けていたことを以下に書いておきます。
参考になれば幸いです！！

①「できない」より「できる」を意識する
　ご相談の内容を読んでいると、ioさんはご自身が勉強できなかった、という事実に真正面から向き合うことが出来ていて素晴らしいなと感じました。そうして自分の悪い部分に目を向けることは容易なことではありませんし、誰もができることではないと思うので、自信を持ってほしいと思います。
　ただ、自分が勉強できなかった経験にばかり注目していると罪悪感にさいなまれてどうしてもネガティブになってしまうのも事実だと思います。そこで、勉強にうまく取り組めなかった経験ばかりではなく、勉強にスムーズに取り組めた体験にもっと目を向けてみてはいかがでしょうか？？
　私も以前ストレッチの習慣を身に着けたいと思った際に、思うように取り組めていない日が続いて自己嫌悪にさいなまれたことがありました。そうやって自己嫌悪を感じてしまうとどうしてもマイナスな感情に支配されてしまい、「このままではまずい！」と思い、どうすればポジティブに習慣になるまで続けられるかを考えました。その時に思ったこととして、できなかった日のことばかり記憶して、せっかくストレッチできた日のことはすぐに忘れてしまっている、ということでした。そこから「できない」ことを思い出してネガティブになるよりも、「できた」日をきちんと覚えておき、取り組むことができた自分を心の中で思いっきり褒めたり、ご褒美に好きなスイーツを食べたりするようにしたら、前向きに続けることができ、ストレッチは今でも習慣になっています。
　この経験から、スムーズに勉強にうつれる日が１日でもあったなら、その時はご自身を労わってあげるようにすることをおすすめします。

②スマホの使用制限をつける
　ご相談を拝読する限り、勉強を妨げている主な原因はスマホのようですので、勉強する時間を予め決めておいて、その時間になったらスマホの電源を切って勉強する部屋とは別の部屋に置いておくようにしてみてはいかがでしょうか。
　スマホの電源を切ると、再びスマホを触ろうと思うと電源をつけることから始まり時間がかかるので、一回電源を切ってしまうとスマホを再び触れるハードルが上がり結果として勉強に集中しやすくなるのではないでしょうか？
　また、勉強する空間とスマホを触る空間を完全に分けておいて、勉強する空間にはスマホを一切持ち込まないようにすることもおすすめです。どこかの大学の研究で、スマホが視界にあるだけで勉強効率が下がることが分かっているそうですし、実際目の前に誘惑物があると人間どうしてもつられてしまうものだと思います。なので、スマホを別の部屋においておくといいと思います。
studyplusでの勉強時間の記録をしたい、等の理由で勉強中にスマホを使いたい場面があるかもしれません。私もそうでした。私は勉強時間の記録のためにスマホを触って、そのままインスタや関係ないネットニュースなどを見てしまうことを防ぐために、勉強時間は紙の手帳にメモをしておいて、夜にまとめてアプリに記録していました。一見すると二度手間のようですが、このひと手間で勉強の効率が大幅にアップすることを思えばこの方法もいいのではないかなと思います。
　また、自分だけでスマホの使用を制限するのが難しければ親御さん、塾の先生、ご友人などのお力を貸してももらうのも手だと思いますよ。

以上が私の経験からお伝えできる対策です。
また何か相談したいことがあればお気軽に教えてくださいね！
応援しています！！1e:Tccc,はじめまして！気持ちはすごくわかります。勉強を習慣化する方法について私が恩師から聞いた科学的根拠に基づく話をできればと思います。

結論、勉強に限らず習慣にしていくうえで一番大切なのはルーティンを作ることです。まず勉強に行く前に、タバコとゲームの話をさせてください。　

タバコってよく依存性があってその原因はニコチンやタールの...みたいな話ありますよね。実は脳科学の世界ではもう一つ、行動に紐づいた依存というものがあります。例えばタバコを吸う人は食事の後や朝起きた時、飲み会の際に特に吸いたくなるそうです。これは毎回ご飯のたびに終わるとタバコに行くという行動に紐づいているからです。

次にゲームです。ログインボーナスってありますよね、あれも上記と同じ理論なんです。毎日ログインしてたり、連続ログインボーナスが続くとログインしないと勿体無いと感じるようになったり、朝の電車が暇だから毎回ゲームを一通りログインする、みたいなことをしてるとたまに電車に乗らない時があってもログインするという動作を思い出したりします。

長くなりましたが、要は抽象化すると、最初のハードルは高いが何か目的を持って行動に紐づいて行えば自然と習慣化されるということです。

そのうえで具体的に質問者様が取るべき行動ですが、それは時間帯や行動に科目を紐づけるということです。朝は暗記がいいとか色々諸説あると思うのでそこは私には分かりませんが、例えば私は学校の行き帰りの電車は英単語(私の場合はこれで1時間ありました)、部活がある日は家に帰ってからは数学しかやらない、土日は午前に部活があったので帰ってお昼ご飯を食べたらまず社会をやる。夜ご飯を食べたら古典をやるというふうにしてました。そうすると、日によって勉強時間はまちまちですが、何をいつやるかは決まっている状態ができていました。あとは私は塾の自習室や学校の図書室を使ってました。ポイントとしてはご飯ですね。毎日必ず食べるので、そこと紐づいていた私にとってはかなり習慣化しやすかったです。「やばい、もう夜ご飯になるな、社会やんないと今日社会の勉強時間ゼロになる！」とか思ってました笑
別に社会やりたいならご飯の後もやれば良いのではと友達には言われていましたが、そうすると後でやればいいと後ろ倒しになるのでしていませんでした。

長くなりましたが以上が私の経験と諸々のデータを元にした習慣化の方法になります。

結局最後はモチベーションになるとは思いますが、私は京大生ではないのでぜひ彼らに聞いてみてください。一番は文化祭やオープンキャンパスに行ってみるだと思います。頑張ってください。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=3D9Yo28BTqPwDZPu1y0i","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"勉強を習慣にするためには"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",19,") コメント(",1,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"1/14 9:18"}]]}],["$","div",null,{"className":"coach-mark 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mb-4","children":[["$","div","advice-part-0",{"children":[null,"一言で言えば続けることです！\n続けているうちに気がつくと習慣になっています。スマホ触る習慣も買ってもらったばかりの頃はそれほどなかったのに日に日に使っているうちに習慣になっていると思います。だから勉強を毎日続けてください。単純ですが習慣化するためには効率的です。勉強を続けるには勉強しなきゃという危機感を感じましょう。勉強しなかった場合の自分の未来を想像してください。質問文を読む限りスマホを誰かに預ける、見えにくい場所に隠す、テレビのない部屋で勉強するなども勉強を続ける一つの方法だと思います。"]}]]}],["$","div",null,{"className":"mb-4","children":["$","$L16",null,{"adviserImageUrl":null,"adviserName":"バナナ","adviserDepartment":"名古屋大学教育学部","adviceId":"3D9Yo28BTqPwDZPu1y0i","numberOfFan":174,"clipsAvg":8.842,"adviceRateAvg":4.570715474209651,"profile":"　主に国語と英語、文系数学について答えています。マークレ\nベルなら日本史と倫理政治経済、化学基礎、生物基礎もいけます。\n　回答する際は質問者様を完全に否定しないことを意識しています。時々辛辣なことも述べますが、なるべく、良い点を見つけて、その点も踏まえてエール、アドバイスを送ります。\n　個人的にクリップ数はもちろんですが、いいねの数も参考にしています。例えば、クリップ数が1つでも、★が5ならば、たくさんの人には届いていないけど、届くべき人に届けることができたということになります。逆にクリップ数が多くても、★が2とか、1なら、もっとわかりやすく表現できたのではないかとか、色々考えさせられます。"}]}],["$","div",null,{"children":["$","$L7",null,{"href":"https://ck.jp.ap.valuecommerce.com/servlet/referral?sid=3364577&pid=884970531&vc_url=http%3A%2F%2Fshingakunet.com%2F%3Fvos%3Dnrmnvccp0000100","rel":"nofollow","target":"_blank","children":["$","$L8",null,{"src":"/images/document_request_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink 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mb-1","children":"まず受験勉強お疲れ様です。\n質問者さんの質問を見て1年前の私を見ているようでした。\nそこで今の私ならどのようにして勉強するかを話します。\n\n①スマホ封印\nやむを得ない理由がない場合は絶対やるべきです。\nもし理由があるなら使わない時は両親に預けるとかしましょう。\n今の受験生の1番の敵はスマホです。\n\n②超早起き勉強\n早く寝て早朝に沢山勉強します。嫌なことは先にやってしまうと1日気持ちよく過ごせます\n\n③家で勉強しない\n学校や塾の自習室で勉強する癖をつけましょう。家は誘惑多いのであまり勉強に向いてないです。また、休日にカフェやファミレスで勉強するのも気分転換にはオススメです。\n\nこんなところでしょうか。\n個人的には①と③は超オススメで、②は人によって朝型夜型あるのでどっちでも良いかなと思います。\n\n質問等ありましたらコメントください"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 4 4-1.79 4-4-1.79-4-4-4zm0 10c-2.67 0-8 1.34-8 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mb-1","children":"お気持ちとてもよくわかります。\nスマホやお友達との約束など、娯楽の誘惑は断ち切り難いものですよね。\n\n集中する方法について私が受験生時代やっていたことを紹介します。\n\n①切り替えの儀式\n　儀式というとなんか大袈裟ですが、\n“勉強をする前のルーティーン”\nを作るということです。\n自分が集中モードに入る前にする行動を決めるということです。\n(私の場合には、勉強する前髪の毛をよわくよえにしていました。他にも、特定の音楽を聴くことなどなんでもいいです)\n　最初は違和感を感じるかもしれませんが、徐々にそのルーティーンが自分の集中モードをオンしてくれるきっかけになると思います。\n\n②タイマーを使う\n最初から長く集中力を高めることはできません。前もって時間を決めて、その時間は絶対に娯楽に逃げないと決めましょう。その時間をだんだん長くすることでより集中力が持続すると思います。\nこのとき、休み時間も決めてタイマーで測りましょう。\n\n③携帯との向き合い方\n　携帯は、必要な事項を調べられたりと良いこともあります。なので、私は塾に入ったら電源を消し、カバンの底に入れて、携帯を触るの面倒くさくするようにしていました。\n私のように電源を切るのもおすすめです。\nもし、ご両親やお友達に協力してもらえるならば、スクリームタイムを設定するのも良いでしょう。スクリーンタイムを解除するパスコードを決めてもらい、強制的に触らない状況に持っていきましょう。\n\n④気持ち\n　自分がなんのために勉強するのかを常に忘れないようにしましょう。受験に合格すれば、必ず素晴らしい景色が待っています。将来の可能性が無限に広げられます。絶対に合格するんだという強い意志を常に頭の片隅におきましょう。そうすれば自ずと勉強する気になるでしょう。\n\n\n集中力は合格の大切なキーです。すぐに身につくものではありませんが、徐々に、必ず身につくものです。\n集中力をつけ合格を勝ち取りましょう！"}],["$","div",null,{"className":"flex 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強習慣が治らない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"　スマホが原因なので見ないようにしているのはわかりました。では何故机に向かえないのでしょうか？意識しているだけでスマホを見てしまうのか、それとも他の誘惑があるのか。スマホを見てしまうのであれば我慢しましょう。時間で制限するのではなく、やることで制限しましょう。例、ゲームでスタミナがなくなるまでやるだけ、YouTubeで動画を1つ見るだけなど。\n　他に誘惑がある場合それは何でしょう？何にせよ、誘惑に流されてしまうのは少し厳しい言い方をしますがあなたの甘えだと思います。受験は自分で自分を律してコントロールして計画的に進まめないと合格なんて夢の話です。今あなたが最優先するべきことは何でしょうか。学生の本業は勉強ですから勉強を優先しましょう。スマホにも他の誘惑にも負けたらダメです。その敗北は同時に受験での敗北を意味します。今はあまり心に響かないかもしれませんが、もっと入試が切迫して自分が危機的な状況にいることがわかると私が言わんとしていることもわかってくると思います。そうなる前に変わってください。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"切り替える方法"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n\nそういう時はまずはハードルの低いものから勉強していくのがいいと思います！！\n例えば英単語帳を開いてみて覚えてみたり、そうすると次はあ、これもやんなきゃあれもやんなきゃとなってくると思います！\nまた、個人的には1日にこれだけやるという目標を立てるのも非常に大切だと思います！！\n\nまた、受験生が最も悩むのはスマホとの付き合い方だと思います！その中で自分がやっていた方法はとにかくスマホを触れられない状況を作るということです。これはどうゆうことかというと例えば電源を切って自分の勉強している部屋とは別の場所に置いたりとか親に預かってもらうとかそのようなことが必要だと思います！！どうしても近くにあるといじりたくなってしまうのでそれを防ぐことが大切です！！\nそして自分で1日の中でリラックスする時間を決めそこではスマホを使って休憩したりするのがいいと思います！\n\n参考になれば幸いです！！また、いつでも何か聞きたければこちらのコメントでお答えするのでお気軽にどうぞ！（答えられる範囲で答えます！）頑張ってください！！\n\n"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"勉強の習慣を身につける方法は？"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは！\n\n勉強の習慣…ということですが、厳しいことを言いますね。\n勉強の習慣はいきなりつくものではありません。遅くても中学を卒業するまでにはついてなくてはいけないものだと思います。なのであなたは少し遅いかな…と私は思います。\nでも高２で「これではまずいな」と思ってくれてよかったです！高３になってからでは手遅れだったかもしれません…\nまずは、一日の計画を立てるところから始めてみましょう。できるだけ具体的に、何時から何時までは数学問題集何ページから何ページやる、とか、ここから３０分は休憩時間で好きなことをやる、とか。\nそしてそれを出来る限り毎日継続しましょう。\n\n勉強において計画を立てて「継続すること」は最も難しく最も大切なことです。繰り返していればいつの間にか決まった時間に決まったことをしないと気持ちが悪いなと思えてきます。\n\nがんばってくださいね😊\n応援しています！"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"いったん勉強をやめるとずっとしなくなる"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"自分である程度ルールを決めましょう。\n\n「スマホを使う時間(量)」のルールを決めるだけでは不十分です。おそらく、決められた時間スマホを触っても多くの人はあと5分、あと10分などとずるずるスマホを触り続けてしまいます。\n\n「スマホでやっていいこと」も決めましょう。例えばYouTubeは15分以内の動画を1本見るだけ、ゲームはスタミナを5個消費するまでやったらやめる、などです。\n\nさらに、「1日にn時間勉強する」などと自分でルールを決めましょう。\n\nそうすることである程度自分を律することができるのではないでしょうか。\n\nスリープ中のスマホの背景画像を緊張感のあるもの(悪い結果の模試とか、やる気の出る名言とか)にするのも良いと思います。"}],["$","div",null,{"className":"flex mb-1","children":[["$","svg",null,{"stroke":"currentColor","fill":"currentColor","strokeWidth":"0","viewBox":"0 0 24 24","className":"text-subPrimary mr-1","children":["$undefined",[["$","path","0",{"fill":"none","d":"M0 0h24v24H0V0z","children":[]}],["$","path","1",{"d":"M12 6c1.1 0 2 .9 2 2s-.9 2-2 2-2-.9-2-2 .9-2 2-2m0 10c2.7 0 5.8 1.29 6 2H6c.23-.72 3.31-2 6-2m0-12C9.79 4 8 5.79 8 8s1.79 4 4 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