By John Valentik, MS, CSCS, NASM-PES, CES

There’s something about back-to-school season that feels like a fresh start. At Penn State, you can sense it everywhere—new students finding their way, familiar routines returning, campus gyms filling up, and schedules quickly taking shape.

But this feeling isn’t limited to current students. Whether your back-to-school days were a few years ago or a few decades ago, that reset-button feeling is something most of us remember. A new chapter, a chance to improve, and an opportunity to build momentum.

Start Small and Start Early

The students who succeed long-term aren’t the ones who change everything overnight. They’re the ones who start with small, manageable habits and let them grow. As Paige mentioned in last week’s article, the goal isn’t just to feel motivated in January—it’s to still be showing up consistently in March.

Progress doesn’t require perfection. It requires repetition.

Prepare Before the Week Starts

One habit that makes a major difference is preparing ahead of time. This might mean grocery shopping before the week begins, prepping a few simple meals, or keeping easy snacks on hand. When food is already available, it becomes much easier to make choices that support energy, focus, and overall health during busy weeks.

Be Strategic With Your Gym Time

At Penn State, peak gym hours can feel overwhelming. Choosing off-peak times—early mornings or mid-day gaps between classes—can make workouts more efficient and less stressful. The goal isn’t the perfect workout, it’s consistency over time.

Study to Learn, Not to Cram

Cramming may help you survive an exam, but it doesn’t lead to lasting learning. Productive study habits look like reviewing material regularly, studying in shorter sessions, and treating study time like a scheduled commitment rather than a last-minute emergency.

These habits apply well beyond college and carry over into careers and everyday life.

Balance Your Academic and Social Life

College isn’t just about academics—it’s also about relationships and learning more about yourself. Social life matters but so does being intentional about who you spend time with. The people around us influence our habits, mindset, and standards.

As Jim Rohn said, “Show me your friends and I’ll show you your future.”

Play the Long Game

Back-to-school season is temporary, but the habits built now can last far beyond it. Start small, stay consistent, and give yourself room to grow. Whether you’re navigating campus this spring or reflecting back on your own college days, the lesson remains the same: small habits, practiced consistently, lead to meaningful and lasting change.