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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:Tf9d,【①モチベーションを保つために】

まず、目標設定だと思います。これは、短期的なものでも長期的なものでもいいです。⬜︎⬜︎大学に合格する、定期テストで⬜︎⬜︎点を取る、明日の授業で先生から問われたことに何でも答えられるようにする、など色々あります。そして、その目標を達成したらどんな良いことがあるか、イメージしてください。喜んでいる自分を想像してください。きっとやる気が湧いてきます。

あとは、私は授業の予習や課題を毎回完璧にしていたらクラスの中で「困ったらコイツに聞けばいい、どうせちゃんとやってるから」みたいなイメージが出来てしまい、そのイメージを崩したく無いというプライドで頑張ってきた部分もあります。クラスの中でこんな存在になれたら、これをキープすることがモチベーションになるかもしれません。


【②気持ちを切り替えるために】

細かい時間設定が有効だと思います。これは、事前に計画を立てる必要はありません。勉強をし始める時に、「何時までこれをやる(何時までにこれを完成させる)」と具体的に決めます。そして休憩するときも、「何時まで休憩で、その後はこれを勉強する」と決めて休憩に入ります。休憩の時は、椅子に座ったままスマホや漫画などに手を出すとメリハリがつかないので、休憩中は立って体を動かすなど、勉強中の姿勢と区別することをお勧めします。


【③モチベーションが低いときは】

同じ勉強でも、やることによってモチベーションは変わると思います。人によって違う部分が大きいですが、例えば私は、モチベーションが低いときに自分で買った英語長文の問題集を解くことは、なかなか難しいです。逆に、課題として出された理科社会の一問一答なら出来ます。だから私は、モチベーションが低いときは「自主的な勉強より課題」「悩み考える問題より単純作業に近い問題」をやるように意識していました。そして、モチベーションが低いときに適した勉強をするために、逆にモチベーションが高いときには自主的な勉強をしたり、1問に時間がかかる問題をやったりしていました。そうやって比較的取り組みやすい課題を残しておくことで、モチベーションが低いときにも勉強ができ、結果的に多く勉強できることになります。

【④疲労感があるときは】

私も高校時代、週6の運動部(陸上部)に所属しており、夜はかなり疲れていて勉強する気が全く起こりませんでした。そのため、疲れている夜は早く寝て朝から勉強するようにし、結局20:30に寝て2:30に起きる生活を3年続けました。私の例は少し特殊すぎるかもしれませんが、疲れているときに勉強するより、朝フレッシュな状態で勉強した方がいいと思います。(以前「朝すっきり目覚めるには」という質問に回答したので、気になった方は覗いてみてください)


最後に...

モチベーションが低いときや疲れているときにも頑張る方法を答えてきましたが、そんなときは頑張らずに思い切って休むというのも(いつも頑張っている人に限り)立派な選択肢です。そういうメリハリも大事なので、肩の力を抜いてリフレッシュする日もあっていいと思います。自分の心と体の健康も管理しながら、目指すところに向かって頑張って下さい。


最後まで読んで頂きありがとうございました。2:["$","main",null,{"className":"px-4 pt-4 pb-4","children":["$","div",null,{"className":"max-w-3xl mx-auto w-full","children":[["$","div",null,{"className":"mb-8","children":["$","$L7",null,{"href":"https://unilink-app.onelink.me/isbO/h6xeh63x?advice=pD2AV28BTqPwDZPuufbF","target":"_blank","children":["$","$L8",null,{"src":"/images/web_to_app_banner.jpg","width":3660,"height":1500,"sizes":"100vw","style":{"width":"100%","height":"auto"},"alt":"UniLink WebToAppバナー画像","className":"mb-4 rounded"}]}]}],["$","h1",null,{"className":"text-xl font-semibold mb-2","children":"やる気の継続"}],["$","div",null,{"className":"flex justify-between mb-4","children":[["$","div",null,{"className":"text-left text-xs text-caption","children":["クリップ(",14,") コメント(",2,")"]}],["$","div",null,{"className":"text-right text-xs text-caption","children":"12/31 0:50"}]]}],["$","div",null,{"className":"coach-mark 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"モチベーション維持"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"こんにちは。早稲田社学2年の者です。\n\n人間というものはめんどくさいことは嫌いなものです。勉強ってつまんないしめんどくさいですよね💦でも大学に行くためには勉強をしなきゃいけない。ではどうやってモチベーションを維持するのでしょうか。\n\nやはり最初は誰でもやる気はあるものです。ですが慣れてくるとなんとなーく毎日勉強してそれでやる気もあまり無くなってきてしまうと思います。そんな時にどうすれば良いかと言うと、自問自答するのです。「今の自分はしっかりやっているのか？ちゃんと自分を追い込めているのか？」など、とです。人間は弱い生き物なのでモチベーションの持続なんてたかが知れているのです。そんな中、常に自分に自問自答してください！そうすればモチベーション低下してる時でもしっかりやることができると思います。この方法は受験勉強だけでなく色々なことに応用できると思います。是非使ってみてくださいね！応援しています😃"}],["$","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 10c2.7 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"集中力が長く続かない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"まず、勉強の習慣を身につけないといけないかと思います。\n\n誰でも机に向かうのが嫌なものです、ですが、嫌いな食べ物でも少しづつ何かに混ぜて食べたら食べれるようになった。なんて話を聞いたことあると思います。\n勉強も同じです。少しづつ勉強の環境に慣れていくのが重要です。\n\nその方法として、まず何もしないで机に向かう時間を増やす、その際は携帯はもちろん勉強道具も持たない方が効果的です。それができるようになったら本かペンを持って机に向かう、だんだん机に向かうことに慣れてくると思いますので、そうなった時期に思いっきり勉強を始めて下さい！\n\n焦っても勉強が頭に入りません。\nまずは勉強の環境に慣れてから勉強して下さい！"}],["$","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 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items-center py-4","children":[["$","div",null,{"className":"flex-1","children":[["$","div",null,{"className":"mb-1","children":"行動に移せない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"お気持ちとてもよくわかります。\nスマホやお友達との約束など、娯楽の誘惑は断ち切り難いものですよね。\n\n集中する方法について私が受験生時代やっていたことを紹介します。\n\n①切り替えの儀式\n　儀式というとなんか大袈裟ですが、\n“勉強をする前のルーティーン”\nを作るということです。\n自分が集中モードに入る前にする行動を決めるということです。\n(私の場合には、勉強する前髪の毛をよわくよえにしていました。他にも、特定の音楽を聴くことなどなんでもいいです)\n　最初は違和感を感じるかもしれませんが、徐々にそのルーティーンが自分の集中モードをオンしてくれるきっかけになると思います。\n\n②タイマーを使う\n最初から長く集中力を高めることはできません。前もって時間を決めて、その時間は絶対に娯楽に逃げないと決めましょう。その時間をだんだん長くすることでより集中力が持続すると思います。\nこのとき、休み時間も決めてタイマーで測りましょう。\n\n③携帯との向き合い方\n　携帯は、必要な事項を調べられたりと良いこともあります。なので、私は塾に入ったら電源を消し、カバンの底に入れて、携帯を触るの面倒くさくするようにしていました。\n私のように電源を切るのもおすすめです。\nもし、ご両親やお友達に協力してもらえるならば、スクリームタイムを設定するのも良いでしょう。スクリーンタイムを解除するパスコードを決めてもらい、強制的に触らない状況に持っていきましょう。\n\n④気持ち\n　自分がなんのために勉強するのかを常に忘れないようにしましょう。受験に合格すれば、必ず素晴らしい景色が待っています。将来の可能性が無限に広げられます。絶対に合格するんだという強い意志を常に頭の片隅におきましょう。そうすれば自ずと勉強する気になるでしょう。\n\n\n集中力は合格の大切なキーです。すぐに身につくものではありませんが、徐々に、必ず身につくものです。\n集中力をつけ合格を勝ち取りましょう！"}],["$","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":"モチベーションが上がらない"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"「強引に勉強する環境・習慣」を作り出してました！\n先に提示しておくと、ほんの1週間勉強するクセをつけるだけで冗談抜きで勉強すること自体が楽しくなってきます。習慣を守れてる自分がかっこよく(?)思えてきます笑。まずは、そこを目指しましょう。\n自分は、朝起きたらまず朝日をしっかり浴びてストレッチします。顔を洗う、歯を磨く、髪もしっかり整える。絶対にだらしない状態にだけはならないようにしました。そして、気持ちよく一日を過ごせるように朝の行動をルーティン化させました。\n自分は学校に行く時、徒歩・電車の2つだったたのですが、徒歩の時点では勉強できませんよね。その時間はWALKMANで自分のやる気が出る好きな音楽を聴いていました。必ずです。逆に電車の中では絶対に英単語帳、日本史用語集を開いてました。その時間は受験の1年間一貫して単語帳のみやってました。暗記であれば、机がなくても問題なくできますから。\nちなみに、家以外にいるとき、自分はスマホを持ち出すことはしませんでした。勉強にスマホなんて無用でしかありません！\nあとは、勉強する場所を見つけること。図書室、自習室、キャンパスが綺麗な大学のテラス席など、「ここでなら間違いなく気持ちよく勉強できる」っていう空間は絶対にあった方がいいです。自分は大学のキャンパスの窓際席でよく勉強してました！大学なんて基本誰でも自由に入れますし、かなり便利だと思います。\nあと、大事なのはしっかり休憩をする時間を設けること。散歩するなり、本屋ブラブラするなり、仮眠を取るなり、何でもいいです。リフレッシュを確実にしましょう。\n自分は寝る前に好きなことをする時間を1時間設けました。マンガを読むなり、面白い動画を見るなり。毎日、がっつり勉強した後にその1時間を過ごしてから寝ることを楽しみに頑張ってました笑。\n\n何よりも大事なのは、\n・本当に行きたい大学を心に決めること\n・将来の楽しみのために今頑張ること\nを、今一度自分と向き合って明確化させましょう。行きたくない大学に行くために勉強しても、モチベなんて1mmも上がりません。将来何がしたいか、大学で何を一生懸命に勉強したいのかが曖昧だと、やる気も湧いてきませんよ。\n\n長くなってしまいましたが、是非参考にしてみてください！"}],["$","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":"教えて下さい"}],["$","div",null,{"className":"text-xs text-caption line-clamp-2 mb-1","children":"はじめまして！\n集中力が長時間続かないというお悩みですね。\nまず自分の勉強している時のことを振り返ってみて、集中の途切れる原因を自分なりに分析していく事が大事であると思います。例えば、\n\n英語ができない→長文の部分の得点が低い→長文の演習不足だった\n\nのように原因の原因を追いかけていくことで解決策を見いだしやすくするのです。\n\n個人的には、集中力の続かない原因は大きく内面的な問題と環境的な問題に分けられると思います。内面的な原因というのは、例えばそもそも飽きっぽい性格である事が原因であるとかです。この場合性格を変えるというのは無茶なので、勉強法に工夫をする事が考えられます。例えば勉強する教科を短時間で切り替えていくなどです。一方で環境的な原因というのは気を散らすような周囲の状態に注目します。これは例えばスマホがそばにあるとかですね。この場合はスマホを目の届かないところに置くなど簡単なアプローチが可能ですね。\nただしこれはあくまで僕の所感であるため、自分自身の力で原因を分析し対策を考えるということは必ずやってほしいと思います。これも一つの勉強だと思うので。\n以上です！勉強頑張ってください！\n\n"}],["$","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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