A Stronger Return to College & Campus Life: A Student Guide

Whether you’re starting college for the first time or easing back into the semester, finding your footing can be tough. As a student, consistently “hitting a wall” when it comes to getting started on assignments or completing tasks can make the difference between a smooth semester and one where you’re constantly playing catch-up.

This is where executive function skills come into play!

Executive Function skills are a set of essential daily mental skills that help you: 

• Keep track of deadlines
• Prioritize assignments
• Build consistent routines
• Manage your time more effectively (especially if balancing part-time work, sports, and school)

By strengthening these skills, you can stay ahead instead of playing catch-up!

• Make Starting Easier
  Set a physical timer for just 2 minutes and commit to just opening the document.
  Additionally, try breaking big tasks into small, manageable steps using an app like Goblin Tools, or this worksheet to help prioritize what task to tackle first.
• Try Body Doubling
  Work alongside someone else (in person or virtually) to help you start, stay on task, or push through to the finish. Study groups and Discord study servers are a great place to start.
• Set Up Your Environment Intentionally
  Noise-canceling headphones, soft lighting, and clutter-free spaces all reduce cognitive load. Try using different rooms for different types of tasks so your brain associates each space with a specific mode of work.
• Create a Routine with Dedicated Spaces
  Stop doing homework in bed. Head to the library, a coffee shop, or a desk instead; when you have a  “designated work space” it helps your brain shift into “work mode.” This SMART goals worksheet can help make projects more concrete and manageable.

One of the biggest worries young adults have about going to college is losing touch with their old friend groups and not knowing whether they’ll make new ones. With over 50% of students reporting that they feel lonely, chances are the person next to you in class is feeling the exact same way

Good friendships are a powerful protective buffer against depression and anxiety, which means finding your people isn’t just good for your social life — it’s one of the most important things you can do.

Remember: 

It’s normal not to “find” your friends right away, and it’s normal to feel anxious about meeting new people. 

• Invite someone along. Already grabbing coffee, heading to the library, or on your way to the gym? Ask someone to join you.
• Get a part-time job. It’s a great way to make friends, earn extra cash, and — if it’s on campus — get the inside scoop on what’s happening around you.
• Find common interests. College is a melting pot of niche interests — join a club or try out for a sport to connect with people who share yours. 
• Start a study group. It’s a low-pressure way to see the same faces regularly, and it turns coursework into a shared experience.
• Try sitting next to someone new. In the cafeteria, the library, or class, a simple “hi” can go a long way.
• Use the dorm to your advantage. Leave your door open, hang out in common areas, or join floor activities — proximity makes it easy to build friendships without much effort.
• Attend campus events often. Your college likely has frequent (and free) events happening each week.
• Look into peer mentorship. Groups like Active Minds or NAMI On Campus connect you with support and community.

It’s completely normal to feel out of sync with your roommate at first. You’re two strangers who are now sharing a space during a big life transition. 

5 Tips for Navigating Roommate Conflict

• Set realistic expectations. Your roommate doesn’t have to be your best friend. A functional, friendly relationship is more than okay.
• Name what’s not working. Getting specific about the friction helps you build a plan. Download our worksheet to practice communication strategies.
• Create boundaries. Talk through the practical stuff: quiet hours, shared items, guests. Clear agreements reduce tension later on.
• Give it time. Adjustment takes longer than a week. Many roommate relationships start awkward and settle in over time.
• Ask for support when needed. For bigger concerns (disrespect, unsafe behavior) reach out to your RA, housing coordinator, or counseling services. Always lead with respect and inclusive, affirming language. Reference our worksheet to identify gender inclusive language.

Homesickness is totally normal — moving forward doesn’t mean you can’t look back. Staying in touch with the people who know you best (family, friends, anyone from home) can ease the transition and combat those feelings.

Before you head to campus, set a regular time for a weekly or bi-weekly video call. This will give you something to look forward to and keeps those relationships close, even from a distance.

For many young adults, going to college may be the first time they’re truly thinking about how to feed themselves. Whether that means relying on campus food halls, takeout spots, or cooking in a shared kitchen — it’s a big adjustment. 

New environments, changes, stress, and even excitement can all impact appetite and food habits. Prioritizing the right fuel can make all the difference between feeling run-down and feeling like your best self. Here’s how to get started.

1. Start by tuning in. Intuitive Eating — developed by Evelyn Tribole and Elyse Resch — is about listening to your body’s cues rather than following rigid rules.
2. Identify what type of hunger you’re feeling. 
   • 🧍Physical: Builds gradually, strikes below the neck, goes away when full, eating leads to feelings of satisfaction.
   • 🫶 Emotional: Develops suddenly, strikes above the neck, usually a sharp craving that is incessant.
   • 👃Sensory: Brought on by sight, smell, texture, mouthfeel of food, noise when you’re in the presence of eating.
   • 🧠Practical: Choosing to eat even if you don’t feel hungry right now, because you know your body will need fuel later when you might not have access to food.
3. Plan balanced snacks and meals to keep you fueled throughout the day. Use this worksheet to help set yourself up for success.

1. Smoothie Pouch + Breakfast Bar
2. Frozen Waffle + Toppings (e.g. Yogurt, Honey, Fruit)
3. Yogurt Bowl
4. Overnight oats
5. Protein or granola bars 
6. Hard-boiled eggs 

If you’re noticing changes in your relationship with food, eating, body image, or weight that are interfering with daily life, it may help to reach out for support. Every school differs, and on-campus resources can have some limitations, but here are a few ways to find support:

1. On-campus Health Services. These vary widely but may include: health center, therapy, nutrition counseling, peer support groups.
   Start by checking your college counseling center’s website or calling their office to ask if they have providers who specialize in eating disorder treatment.
2. Campus Support Groups. Groups like NEDA Campus Warriors, Active Minds and campus mental health clubs often host body image workshops, peer spaces, and events. Ask your student reps about resources that are available.
3. Build an Off-campus Treatment Team. If your college doesn’t offer specialized eating disorder services, or you know you’ll need more consistent or intensive care, here are ways to find additional support:
   • Ask your college health center or current treatment providers for referrals near your college — they may already know trusted specialists in the area.
   • Look for a program with flexible scheduling built around college life and dedicated eating disorder programming. With the right support, many of The Dorm’s clients who struggle with their relationship with food have had 100% reduction in eating disorder symptoms. 
4. Resources:
   • ANAD (National Association of Anorexia Nervosa and Associated Disorders): Free support groups, mentorship, and peer-to-peer recovery programs.
   • NEDA (National Eating Disorders Association): Screening tools and vast educational resources.
   • Project HEAL: Focused on making treatment accessible with financial aid, insurance navigation, and community support.
   • EDA (Eating Disorders Anonymous): 12-step program with virtual and in-person meetings worldwide.
   • Eating Disorder Quiz: A private 2-minute quiz for young adults who are noticing changes in their relationship with food, eating, body image, or weight.
5. Hotlines:
   1. 988 Suicide & Crisis Lifeline (US) — Call or text 988 for 24/7 support (covers mental health crises including ED-related distress)
   2. ANAD: 1-888-375-7767 
   3. Alliance for Eating Disorders: 1-866-662-1235

Sleep isn’t a luxury, it’s a biological requirement for healthy brain development, emotional regulation, and academic performance! Research shows that young adults need 7–9 hours of sleep per night for optimal cognitive, physical, and mental health. 

Quality sleep plays a role in:

• 🧠 Memory
• 💭 Emotional regulation
• ⚡ Executive functioning
• 🩺 Immune function

If any of these sound familiar, it may be time to work on your sleep hygiene:

• Struggling to concentrate or retain information
• Mood swings, irritability, or low motivation
• Feeling “tired but wired” at night, then sluggish in the morning
• Catching frequent colds or illnesses

• Build a routine. Download our worksheet to get started.
• Move during the day to expel energy. Try yoga, walking, exercise, or cleaning all work — just not too close to bedtime.
• Use your bed for sleep only, so your brain learns to associate it with rest. No eating, gaming, or TV in bed.
• Wind down for an hour before bed. Try reading, tea, a shower, skincare, or prepping for tomorrow. Skip work or anything overly stimulating.