LifeStarter: College Freshman Kit

LifeStarter: College Freshman Kit

Your Complete Guide to Surviving and Thriving in Your First Year

By LifeStarter · An EPM Labs Brand © 2026 EPM Labs. All rights reserved.

Welcome to College

You’re about to start one of the most exciting, confusing, exhausting, and formative years of your life. College freshman year is a firehose — new people, new responsibilities, new freedom, and absolutely nobody telling you to go to bed at a reasonable hour.

This guide is everything we wish someone had given us before move-in day. Not the glossy brochure stuff your university sends. The real stuff — how to actually eat well on a dining hall budget, how to study without burning out, how to manage money when you’ve never had bills before, and how to handle the emotional rollercoaster that nobody warns you about.

Think of this as advice from someone who survived freshman year, learned from every mistake, and wrote it all down so you don’t have to learn the hard way.

Let’s do this.

Chapter 1: Dorm Essentials — What to Bring, What to Skip

Every “college packing list” online has 200+ items. Most of them are unnecessary. Here’s what actually matters, what can wait, and what you should absolutely leave at home.

The Non-Negotiable List

These items are essential from Day 1. Don’t show up without them:

Bedding:

  • Twin XL sheets (regular twin sheets don’t fit dorm beds — this is the #1 mistake)
  • Mattress topper or pad (dorm mattresses are essentially plastic-covered foam from 2003)
  • Pillow(s) and pillowcases
  • Comforter or duvet (choose one you can machine wash)
  • Blanket for layering (dorm temperature control is unpredictable)

Bathroom:

  • Shower caddy (the kind with drainage holes — it will live in a wet environment)
  • Shower shoes/flip-flops (non-negotiable — communal showers are exactly what you think they are)
  • Towels (2 bath towels, 2 hand towels, 2 washcloths — you won’t do laundry as often as you think)
  • Toiletries (shampoo, conditioner, body wash, toothbrush, toothpaste, deodorant, face wash)
  • Bathrobe or towel wrap (for the walk back from the shower)

Tech:

  • Laptop + charger (this is your lifeline)
  • Phone charger (bring two — one for your desk, one for your bag)
  • Power strip with surge protector (dorm rooms have maybe 2 outlets for your entire life)
  • Headphones (noise-canceling if budget allows — roommate’s 2 AM gaming sessions are real)
  • Ethernet cable (dorm Wi-Fi will let you down at the worst possible moment)

Study:

  • Backpack (durable, comfortable, laptop-compatible)
  • Notebooks and pens/pencils (even if you type notes, you’ll need paper sometimes)
  • Desk lamp (overhead dorm lighting is fluorescent nightmare fuel)
  • Planner or calendar system (digital or physical — you need something)

Laundry:

  • Laundry bag or hamper (collapsible — dorm space is precious)
  • Detergent pods (easier than liquid for dorm laundry rooms)
  • Quarters or laundry card (check your school’s system before arrival)
  • Stain remover pen (Tide pen or similar)
  • Mesh laundry bags for delicates

Health & Safety:

  • First aid kit (band-aids, pain relievers, cold medicine, allergy meds, stomach meds, thermometer)
  • Prescriptions + insurance card (know where the campus health center is)
  • Hand sanitizer
  • Disinfecting wipes
  • Flashlight (power outages happen)

Room Comfort:

  • Fan (even if there’s AC — airflow matters, and some dorms don’t have AC)
  • Hangers (20-30 is plenty)
  • Under-bed storage bins (this is your secret extra closet)
  • Command hooks and strips (nails are banned in most dorms)
  • Small trash can with bags
  • Door mirror

Nice to Have (Week 2-4)

Don’t rush these. See what you actually need once you’re settled:

  • Mini fridge (check if your school rents them — often cheaper than buying)
  • Microwave (many dorms provide one per floor or allow in-room — check your school’s policy)
  • Coffee maker (single-serve/Keurig if allowed — check dorm rules on heating elements)
  • Clip-on bed shelf or nightstand caddy
  • Whiteboard for your door
  • Bluetooth speaker
  • Printer (honestly, use the campus library — printers are a headache)
  • Iron or handheld steamer
  • Extra-long phone charger cable (6-10 ft)
  • Bed risers (for extra under-bed storage)

Leave These at Home

Seriously. You don’t need them and they’ll waste space:

  • Your entire wardrobe. Bring one season’s worth. Swap when you go home for breaks.
  • A printer (unless you have strong reasons). Campus printing is usually free or cheap.
  • Candles or anything with an open flame. Banned in virtually every dorm. You will get fined.
  • High school memorabilia overload. One framed photo is fine. A shrine to senior year is not.
  • Every book you own. You’ll accumulate enough textbooks. Bring 2-3 personal favorites max.
  • Expensive jewelry or irreplaceable items. Dorm security is minimal. Doors get left unlocked.
  • A TV (unless your roommate isn’t bringing one). Laptops cover this.
  • Excess furniture. Your dorm room is roughly the size of a prison cell. Every square foot matters.

Coordinate with Your Roommate

Before you both show up with microwaves and mini fridges, reach out to your roommate (your school will give you their contact info) and divide shared items:

Split these (one per room):

  • Mini fridge
  • Microwave (if allowed)
  • TV/streaming device
  • Power strip placement
  • Rug (if you want one)
  • Trash can / recycling bin

Have the conversation about:

  • Sleep schedules (night owl + early bird = potential conflict)
  • Study habits (music or silence?)
  • Guest/visitor expectations
  • Cleanliness standards
  • Temperature preferences
  • Sharing food and supplies (or not)

This conversation might feel awkward now. It prevents much worse awkwardness later.

Chapter 2: Eating Well on a College Budget

The “Freshman 15” isn’t inevitable, and ramen doesn’t have to be your personality. Here’s how to eat well — whether you’re on a meal plan, cooking in a dorm, or working with a tight grocery budget.

Making the Most of Your Meal Plan

Most freshman meal plans are mandatory and overpriced. Since you’re paying for it, squeeze every dollar:

Strategic dining hall moves:

  • Learn the schedule. Know when each dining location opens and closes. Find the ones with the best food (upperclassmen will tell you).
  • Eat breakfast. It’s usually the best value on any meal plan — eggs, fruit, toast, oatmeal, yogurt. Most students skip it and waste swipes.
  • Build balanced plates. At every meal: protein (chicken, eggs, beans, fish) + vegetable (salad bar is your friend) + complex carb (rice, whole grain bread, sweet potato). Skip the pizza-and-fries-every-day habit.
  • Use the salad bar wisely. It’s not just lettuce. Load up on chickpeas, hard-boiled eggs, sunflower seeds, vegetables, and olive oil. That’s a $2 meal with real nutrition.
  • Fruit is portable. Grab a banana or apple on your way out. It’s included in your meal swipe.
  • Know your meal exchange options. Many dining programs let you “exchange” a meal swipe for items at campus cafes — sandwiches, salads, wraps. These are usually better value at lunch than burning a full dining hall swipe.

Avoid these dining hall traps:

  • Unlimited soft drinks and sugary juice — switch to water
  • Dessert at every meal (once or twice a week, enjoy it; daily is a habit you’ll regret)
  • Late-night meal swipes on junk food (this is where the Freshman 15 actually comes from)

Dorm Room Cooking (Yes, It’s Possible)

Even without a full kitchen, you can make real food with a microwave and a mini fridge:

Microwave meals that aren’t sad:

  • Scrambled eggs in a mug: 2 eggs + splash of milk + salt/pepper. Microwave 1 min, stir, 30 more seconds. Add cheese or salsa.
  • Rice: 1 cup rice + 2 cups water in a microwave-safe bowl. Cover, microwave 10-12 min, let sit 5 min. This is your base for a dozen meals.
  • Steamed vegetables: Frozen broccoli or mixed veggies in a bowl with a splash of water, covered. Microwave 3-4 minutes.
  • Baked potato: Poke holes, microwave 5-7 minutes. Top with canned chili, cheese, sour cream.
  • Oatmeal: Not the instant packets (loaded with sugar). Get plain oats, add water, microwave 2 minutes. Top with peanut butter, banana, honey.
  • Quesadilla: Tortilla + cheese + whatever fillings. Fold, microwave 1-2 min. Crispy? No. Delicious? Yes.

Essential dorm kitchen supplies:

  • Microwave-safe bowls and plates (2 of each)
  • Reusable utensils
  • Can opener
  • Sharp paring knife (keep it in a sheath)
  • Measuring cup
  • Tupperware containers (3-4)
  • Paper towels

Grocery Shopping on $30-50/Week

If you’re off the meal plan or supplementing it, here’s how to stretch a tight grocery budget:

Best value staples:

  • Eggs (12 for ~$3 = protein for a week)
  • Rice (5 lb bag for ~$4 = weeks of meals)
  • Canned beans (black, pinto, chickpeas — $0.80-1.00/can)
  • Frozen vegetables ($1-2/bag, same nutrition as fresh)
  • Bananas (~$0.25 each)
  • Oats ($3/container = 2+ weeks of breakfast)
  • Peanut butter ($3-4/jar = snacks and sandwiches for weeks)
  • Bread ($2-3/loaf)
  • Pasta ($1/box)
  • Canned tuna or chicken ($1-2/can)
  • Tortillas ($2-3/pack of 10)
  • Cheese block ($3-4)

Weekly sample grocery list ($35):

  • Eggs (18 ct) — $4
  • Bread — $3
  • Peanut butter — $3
  • Bananas (bunch) — $1.50
  • Frozen vegetables (2 bags) — $3
  • Chicken thighs (family pack) — $6
  • Rice (5 lb) — $4
  • Canned beans (3 cans) — $3
  • Pasta + jar sauce — $3
  • Cheese — $3.50
  • Milk — $3

That feeds you for a week. It’s not glamorous, but it’s real food, it’s nutritious, and it’s roughly $5/day.

Money-saving rules:

  • Never shop hungry. You’ll buy garbage you don’t need.
  • Check the unit price (price per ounce), not the sticker price. Bigger isn’t always cheaper.
  • Store brand = name brand for almost everything. You’re paying for the label, not the quality.
  • Buy frozen produce. It’s picked and frozen at peak ripeness. Fresh produce in the “discount” section is often about to go bad.
  • Use student discounts. Amazon Prime Student, grocery store student nights, and campus food pantries (no shame — they exist for exactly this reason).

Meal Planning Template

Plan your meals on Sunday. It takes 15 minutes and saves you from 5 PM “what should I eat?” panic that leads to $15 DoorDash orders.

Template:

  Breakfast Lunch Dinner Snack
Mon Oatmeal + banana Dining hall Rice + beans + veggies PB toast
Tue Eggs + toast Leftover rice bowl Dining hall Apple + PB
Wed Oatmeal + PB Dining hall Pasta + veggies Trail mix
Thu Eggs + toast Chicken wrap Dining hall Banana
Fri Dining hall brunch Leftovers Out with friends (budget: $12) —
Sat Late breakfast/brunch PB&J + fruit Cook something new Popcorn
Sun Meal prep day Meal prep Sunday dinner (splurge meal) Prepped snacks

The math: Dining hall + groceries + one meal out = roughly $60-80/week all-in. Pure dining hall might be $100+/week (depending on your plan). Pure grocery cooking = $30-50/week. Find your mix.

Chapter 3: Study Habits & Time Management

Here’s the truth nobody tells you at orientation: the students who do well in college aren’t the smartest ones — they’re the most organized ones. High school let you coast. College won’t.

Why High School Study Habits Don’t Work Here

In high school, you spent 30+ hours per week in class. Teachers reminded you about assignments. Your parents asked about homework. The material was reviewed repeatedly before tests.

In college:

  • You’re in class 12-18 hours per week (way less structure)
  • Professors won’t chase you down about assignments
  • Nobody checks if you did the reading
  • A single exam might cover 6 weeks of material
  • “Study for the test” means teaching yourself half the content

The expectation: For every hour in class, plan 2-3 hours of study/work outside class. Taking 15 credit hours? That’s 30-45 hours of studying per week. That’s a full-time job on top of your classes.

The Study System That Actually Works

Forget highlighters and re-reading your notes. Research consistently shows these study methods actually improve retention:

1. Active Recall (Stop Re-Reading, Start Testing Yourself)

  • After reading a chapter, close the book and write down everything you remember
  • Use flashcards (Anki app is free and uses spaced repetition — it shows you cards right before you’d forget them)
  • Practice problems > re-reading notes. Every time.
  • If you can’t explain a concept without looking at your notes, you don’t know it yet

2. Spaced Repetition (Don’t Cram)

  • Review material at increasing intervals: 1 day after learning, 3 days, 1 week, 2 weeks
  • This is the opposite of cramming, and it works dramatically better for long-term retention
  • Set up a review schedule at the start of each unit
  • Cramming the night before might pass the exam. Spaced repetition actually teaches you the material.

3. The Pomodoro Technique (Work in Focused Bursts)

  • Set a timer for 25 minutes. Focus on one task. No phone, no social media, no “quick check.”
  • When the timer goes off, take a 5-minute break. Stand up, stretch, get water.
  • After 4 rounds (2 hours), take a 15-30 minute break
  • This works because human focus is limited. Fighting it doesn’t work. Working with it does.

4. Teach It to Someone Else

  • The best test of understanding: can you explain it to a friend who hasn’t taken the class?
  • Form study groups — but study first, then discuss. Groups that start from scratch often turn into socializing.
  • If you can’t find a study buddy, explain the concept out loud to yourself. It sounds crazy. It works.

Time Management: The Weekly Planning System

The most important 30 minutes of your week is Sunday evening planning. Here’s the system:

Step 1: Brain dump (5 min) Write down everything you need to do this week. Assignments, readings, meetings, appointments, social plans, errands. Get it all out of your head and onto paper.

Step 2: Check your syllabi (5 min) Go through every class syllabus. What’s due this week? What’s coming up next week that needs prep? Add anything missing from your brain dump.

Step 3: Time block your week (15 min) Open your calendar (Google Calendar is free and excellent) and block time for:

  • Classes (fixed)
  • Study sessions (treat these like appointments — they’re non-negotiable)
  • Work/job hours (if applicable)
  • Exercise
  • Social time
  • Sleep (yes, schedule this — 7-8 hours minimum)
  • Meals
  • Free/flex time

Step 4: Prioritize (5 min) Mark your top 3 priorities for the week. Everything else is secondary. If you only accomplish 3 things this week, which 3 matter most?

Where to Study (It Matters More Than You Think)

Your environment directly impacts your ability to focus:

Best study spots:

  • The library — Specific quiet floors are goldmines. Find your spot early in the semester before everyone discovers it.
  • Empty classrooms — Many buildings have unlocked classrooms in the evening. Free, quiet, and you have a whiteboard.
  • Coffee shops — Moderate background noise actually helps some people focus. Just don’t spend $6 on coffee every session.
  • Outdoor spaces — Weather permitting, a campus bench or quad can work for reading.
  • Different building, different mindset — Studying in the same place you sleep and watch Netflix is hard. Your brain associates your dorm with relaxation. Go somewhere else.

Worst study spots:

  • Your bed (you will fall asleep)
  • Your dorm room with your roommate home (distractions guaranteed)
  • Anywhere with a TV on
  • The dining hall (too noisy, too tempting to socialize)

Beating Procrastination

Every college student procrastinates. The ones who succeed learn to manage it:

The 2-Minute Rule: If something takes less than 2 minutes, do it now. Reply to that email. Submit that form. Do it now and it’s done.

The “Just Start” Method: Tell yourself you’ll work on it for just 10 minutes. Getting started is the hardest part. Once you’re in it, you’ll usually keep going.

Remove the Option: During study time, put your phone in another room (not on silent in your pocket — in another room). Use website blockers like Cold Turkey or Freedom. Make distraction harder than focusing.

Break Big Projects into Tiny Steps: “Write research paper” is paralyzing. “Find 3 sources on my topic” is doable. Break every big assignment into the smallest possible next step.

Schedule your procrastination: Sounds counterintuitive, but plan your leisure time. When you know you have 7-9 PM free for Netflix, it’s easier to focus from 3-7 PM. Unstructured days lead to all-day procrastination with guilt.

Academic Resources You’re Already Paying For

Your tuition includes resources most students never use:

  • Office hours — Go. Professors notice who shows up. It’s free tutoring from the person who writes your exams.
  • Writing center — Free help with papers. Any paper, any class. Use this for every major assignment.
  • Tutoring center — Free peer tutoring for most intro courses.
  • Academic advisor — Not just for scheduling classes. They help with major decisions, academic recovery, and connecting you with resources.
  • Library research help — Librarians will literally help you find sources for your paper. It’s their job and they’re good at it.
  • Disability/accessibility services — If you have ADHD, learning disabilities, anxiety, or anything that affects your learning, register with this office. Accommodations like extra test time or note-taking services are available, but only if you’re registered.
  • Career center — Not just for seniors. Go sophomore year to start building your resume and internship strategy.

Chapter 4: Budgeting & Financial Literacy

Nobody teaches you this in school, and it shows. Here’s your crash course in managing money when you have very little of it.

Your College Budget: Real Numbers

Let’s build a realistic monthly budget. These numbers assume you’re a typical freshman with some combination of financial aid, parental support, and/or a part-time job:

Income sources (pick what applies):

  • Part-time job (10-15 hrs/week): $400-800/month
  • Financial aid refund (per semester, divided monthly): $200-500/month
  • Family contribution: varies
  • Summer savings: divide by 9 months

Typical monthly expenses:

Category Budget Range Notes
Food (beyond meal plan) $50-150 Snacks, groceries, eating out
Transportation $0-100 Gas, bus pass, rideshare
Phone $0-50 Often on parent’s plan
Personal care $20-40 Hygiene, haircuts
Entertainment $30-80 Movies, events, streaming
Clothes $20-50 Average; some months $0, some more
School supplies $10-30 Printing, materials
Social/going out $40-100 Coffee, dining with friends
Subscriptions $10-30 Spotify, apps, gym
Savings $25-100 Even $25/month matters
Miscellaneous $20-50 The stuff you forgot
Total $225-680  

The Budgeting System for People Who Hate Budgeting

If a spreadsheet makes your eyes glaze over, try this instead:

The Envelope Method (Digital Version):

  1. When you get paid (or receive your monthly funds), divide the money into categories
  2. Use a free app like Mint, YNAB (free for students), or even just separate notes on your phone
  3. Each category gets a set amount. When it’s gone, it’s gone.
  4. The categories that matter most: Food, Social, and Savings. Everything else is relatively fixed.

The 50/30/20 Rule (Simplified for Students):

  • 50% Needs: Food, transportation, phone, supplies
  • 30% Wants: Entertainment, eating out, social, subscriptions
  • 20% Savings/Debt: Emergency fund, paying down any debt, future goals

The One Rule That Matters Most: Spend less than you earn. That’s it. If you follow no other financial advice in your life, follow this one. Track what comes in and what goes out. The gap between those numbers is your financial safety.

Credit Cards: The Truth

You will be aggressively marketed credit cards on campus. Here’s what you need to know:

The upside:

  • Building credit history now makes life easier later (apartments, car loans, future credit)
  • Fraud protection (better than debit cards for online purchases)
  • Some offer cashback rewards (1-2%)

The danger:

  • Credit card interest rates are 20-30% APR. If you carry a $1,000 balance and pay minimums, you’ll pay over $200 in interest in the first year alone.
  • Minimum payments are designed to keep you in debt. A $1,000 balance at 25% APR with minimum payments takes ~5 years to pay off and costs $600+ in interest.
  • It feels like free money. It is not free money.

The rules if you get one:

  1. Get ONE card. A student card with no annual fee (Discover It Student or Capital One Journey are solid options).
  2. Only charge what you can pay in full this month. If you can’t afford it with cash, you can’t afford it with credit.
  3. Set up autopay for the full balance. Not the minimum — the full balance. Every month. No exceptions.
  4. Keep utilization under 30%. If your limit is $1,000, never have more than $300 on the card at any time.
  5. Check your statement every month. Fraud happens. Catch it early.

Student Loans: What You Need to Understand Now

If you have student loans, here’s what freshman-year-you needs to know:

  • Know your numbers. Log into studentaid.gov. Know exactly how much you’ve borrowed, what type (subsidized vs. unsubsidized), and what the interest rate is.
  • Subsidized loans don’t accrue interest while you’re in school. Unsubsidized loans do — interest starts from Day 1 of disbursement.
  • If you have unsubsidized loans, consider paying the interest while in school. Even $25-50/month prevents interest from capitalizing (adding to your principal).
  • Don’t borrow more than you need. Just because you’re offered $10,000 doesn’t mean you should take $10,000. Borrow what covers actual expenses. That refund check isn’t “free money” — it’s future-you’s debt.
  • A rough rule: Don’t borrow more total than your expected first-year salary after graduation. English major expecting $40K? Try to keep total loans under $40K.

Free Money Most Students Miss

  • FAFSA: Refile every year. Your family’s financial situation changes. So does your aid.
  • Scholarships: They’re not just for incoming freshmen. Thousands of scholarships are available for current students. Check your department, your school’s financial aid office, and sites like Fastweb and Scholarships.com.
  • Work-study: If it’s in your financial aid package, use it. Work-study jobs are often on campus, flexible around your class schedule, and less competitive than off-campus jobs.
  • Campus food pantry: Every major university has one. No income verification, no judgment. If you’re short on food money, use it.
  • Student discounts: Amazon Prime Student (half price), Spotify Student (with Hulu included), Apple Music student pricing, museum discounts, software discounts (Microsoft Office, Adobe, etc.). Always ask “do you have a student discount?” You’d be surprised.

Chapter 5: Social Life — Finding Your People

The social side of college is where the real growth happens. It’s also where the real anxiety lives. Here’s how to navigate it honestly.

Making Friends (It’s Not Like the Movies)

The truth: You will not find your lifelong friend group during orientation week. Some people click immediately. Most take a semester (or longer) to find their people. Both are normal.

What actually works:

  • Say yes to things in the first month. Floor events, club fairs, study groups, awkward icebreakers — go to all of it. You’re not committing to anything. You’re expanding the surface area for connection.
  • Show up consistently. Friendship is built on repeated, unplanned interaction. That’s why you made friends easily in high school — you saw the same people every day. In college, you have to create that. Join a club and show up every week. Sit in the same area of your lecture hall. Eat at the same time in the dining hall.
  • Be the inviter. “Hey, want to grab lunch after this?” is one sentence that changes everything. Most people are waiting to be invited. Be the one who invites.
  • Quality over quantity. You don’t need 50 friends. You need 3-5 people you can call when things go wrong. Those relationships take time to build.

Joining Clubs and Organizations

This is the single most effective way to build a social life, build your resume, and find community:

  • Try at least 3 different clubs in your first semester. Most won’t stick. That’s fine.
  • Show up for at least 3 meetings before deciding if it’s for you. The first meeting is always awkward.
  • Types to consider:
    • Academic/professional (related to your major or career interest)
    • Service/volunteering (good for meeting kind people)
    • Intramural sports (you don’t have to be good — that’s the whole point)
    • Cultural organizations (great if you want to connect with your identity/heritage)
    • Special interest (gaming, hiking, debate, dance, whatever you’re into)
    • Student government (if you want leadership experience)

Pro tip: Smaller clubs (15-30 members) are better for actually making friends than huge organizations (100+ members). In small groups, you’re a person. In huge ones, you’re a face in the crowd.

The Party Scene: Honest Advice

Parties are part of college. Here’s the practical stuff:

If you go:

  • Never leave your drink unattended. Not even for a minute. Not even at a “safe” party. Get a new one.
  • Go with friends. Leave with friends. Buddy system is not childish — it’s smart.
  • Have a code word with your friends that means “get me out of here, no questions asked.”
  • Know your limits. Alcohol affects people differently based on weight, food intake, hydration, and tolerance. If this is your first time drinking, start slow — way slower than everyone around you.
  • Eat before you go. Drinking on an empty stomach hits harder and faster.
  • Water between drinks. One water for every alcoholic drink slows you down and prevents the worst of the hangover.
  • Know the signs of alcohol poisoning: Vomiting, confusion, seizures, slow/irregular breathing, blue-tinged skin, unconsciousness. If someone shows these signs, call 911 immediately. Most campuses have medical amnesty policies — you won’t get in trouble for calling for help.
  • Ride-share apps are cheaper than a DUI. Budget $10-20 for getting home safely on nights out.

If you don’t:

  • That’s completely fine and more common than you think. There’s no social requirement to drink or party in college.
  • Find your social outlets: late-night study groups, movie nights, gaming sessions, club events, campus activities, intramural sports.
  • Nobody worth being friends with will pressure you about it.

Managing Your Social Energy

Some weeks you’ll want to be social every night. Other weeks you’ll want to hide in your dorm with headphones on. Both are fine.

For introverts:

  • It’s okay to say no to plans. You don’t need an excuse. “I need a night in” is a complete sentence.
  • Find one or two low-energy social settings (coffee with one friend, study dates, walks)
  • Recharge when you need to. Forcing yourself to be “on” 24/7 leads to burnout.

For extroverts:

  • Your roommate might be an introvert. Respect their space and quiet time.
  • Social energy can mask avoidance. If you’re always out, ask yourself if you’re avoiding something (studying, feelings, being alone with your thoughts).
  • Build some solitude into your routine. Learning to be comfortable alone is a crucial skill.

Long-Distance Friendships and Relationships

  • With high school friends: Some will last. Some won’t. That’s not a failure — it’s growth. The ones that matter will survive distance with some effort (regular FaceTime, visits, group chats).
  • With a partner: Long-distance in freshman year is hard. Really hard. If you’re doing it, set clear expectations about communication, visits, and boundaries. Be honest about how you’re feeling, even when it’s uncomfortable.
  • The honest truth: You will change enormously in your first year of college. So will your friends and partner from home. Sometimes that means growing together. Sometimes it means growing apart. Both outcomes are valid.

Chapter 6: Campus Safety

Your university has security resources, but your personal safety is ultimately your responsibility. Here’s the practical stuff.

Personal Safety Basics

  • Share your location with at least one trusted person. iPhone’s Find My Friends or Google’s location sharing — set it up with a friend, sibling, or parent.
  • Walk in groups at night. Use your campus escort service if you’re alone (every campus has one — save the number in your phone).
  • Know the campus blue light emergency phones — those blue poles scattered around campus connect directly to campus police.
  • Keep your dorm door locked. Even when you’re inside. Even when you just run to the bathroom. Propped doors and unlocked rooms are how theft happens.
  • Register your valuables. Note serial numbers for your laptop, phone, and other electronics. Take photos of them. If they’re stolen, you’ll need this for police reports and insurance claims.
  • Don’t walk with headphones at full volume at night. Stay aware of your surroundings.
  • Trust your gut. If a situation feels wrong, leave. You can always apologize later for being cautious. You can’t undo ignoring a bad feeling.

Digital Safety

  • Use different passwords for your university accounts, email, banking, and social media. Use a password manager (Bitwarden is free).
  • Enable two-factor authentication (2FA) on everything important: email, banking, social media.
  • Don’t connect to public Wi-Fi for banking or shopping. Use your phone’s data or a VPN.
  • Be careful what you post. Your digital footprint is permanent. Future employers will Google you. That video might be funny now; it might cost you an internship later.
  • Phishing is real. Your .edu email will get phishing attempts. Your university will never ask for your password via email. Neither will your bank. Don’t click suspicious links.

Transportation Safety

  • Rideshare rules: Confirm the driver’s name, car make/model, and license plate before getting in. Share your trip with a friend. Sit in the back seat.
  • Biking: Always lock your bike through the frame and both wheels. Quick-release seats get stolen. Register your bike with campus police.
  • Walking at night: Stick to well-lit paths. Use the campus safety app (most schools have one with a “walk with me” feature).
  • Driving: Don’t drive impaired. Period. The cost of a DUI ($5,000-10,000+ in fines, legal fees, insurance increases, and potential jail time) dwarfs the cost of an Uber.

Knowing Your Rights

  • Title IX protects you from sex-based discrimination, harassment, and sexual violence. Your school has a Title IX office. Know where it is and how to file a report.
  • Clery Act requires your university to report campus crime statistics. You can look these up for any school at ope.ed.gov/campussafety.
  • FERPA protects your educational records. Your parents don’t automatically have access to your grades in college — you’re an adult. You can grant them access through your registrar if you choose.
  • Medical amnesty policies: Most campuses won’t discipline students who call for medical help for alcohol or drug emergencies. Saving a life is more important than a disciplinary hearing. Call 911 if someone needs help.

Chapter 7: Mental Health & Wellness

This might be the most important chapter in this guide. College mental health challenges are at an all-time high, and freshman year is when they often first appear or intensify. This is not weakness — this is reality.

Why Freshman Year Is Emotionally Hard

You’re experiencing multiple major life transitions simultaneously:

  • Identity shift: You’re no longer defined by your high school role (athlete, honor student, band kid). You’re figuring out who you are without those labels.
  • Separation: From family, friends, comfortable routines, and the home you’ve known for 18 years.
  • Pressure: Academic expectations are higher. Social expectations are confusing. Financial stress is new.
  • Comparison: Everyone around you looks like they have it figured out. They don’t. Instagram is a highlight reel, not reality.
  • Freedom overload: Nobody’s telling you when to eat, sleep, study, or go to class. That freedom is exciting for two weeks and then overwhelming.

Common Freshman Year Experiences (That Feel Like You’re Broken)

You’re not broken if you experience any of these:

  • Crying for no obvious reason during the first few weeks
  • Feeling like you don’t belong or that everyone else is adjusting better
  • Missing home intensely, then feeling guilty about it when you’re enjoying yourself
  • Questioning your major, your school choice, or whether college is right for you
  • Feeling lonely even when surrounded by people
  • Difficulty sleeping (too much or too little)
  • Changes in appetite
  • Struggling academically for the first time after being a strong student in high school
  • Feeling overwhelmed by basic tasks that used to be easy

All of this is normal. It doesn’t mean college was a mistake. It means you’re human and you’re adjusting.

When It’s More Than Adjustment

Normal adjustment stress vs. something that needs professional support — here’s how to tell:

Seek help if you’re experiencing:

  • Persistent sadness, hopelessness, or emptiness lasting more than 2 weeks
  • Loss of interest in things you used to enjoy
  • Significant changes in sleep or appetite that don’t improve
  • Difficulty concentrating that’s affecting your academics
  • Withdrawal from friends and activities
  • Excessive worry or panic attacks
  • Using alcohol or substances to cope
  • Thoughts of self-harm or suicide

If you’re in crisis right now:

  • 988 Suicide & Crisis Lifeline: Call or text 988 (24/7)
  • Crisis Text Line: Text HOME to 741741
  • Campus counseling emergency line: [Save your school’s number here]
  • Go to your nearest ER if you’re in immediate danger

Campus Mental Health Resources

Your tuition pays for these. Use them:

  • Counseling center: Free short-term therapy (usually 6-12 sessions). No referral needed. Walk in or call to schedule. Wait times can be long at the start of semester — call early.
  • If the wait is too long: Ask about group therapy options (often available immediately), crisis appointments (same-day for urgent needs), and referrals to community therapists (some accept student insurance or offer sliding scale).
  • Peer counseling/support: Many campuses have trained peer counselors available for less formal support. These are students trained to listen and connect you with resources.
  • Health center: For physical symptoms that might be stress-related (headaches, stomach issues, insomnia). They can also prescribe medication if needed.
  • Dean of Students office: If life circumstances are affecting your academics (family emergency, health crisis, trauma), the Dean of Students can help you navigate extensions, medical withdrawals, and academic accommodations.

Building a Wellness Routine

Prevention is easier than crisis management. Build these habits early:

Sleep (This is #1):

  • 7-8 hours. Non-negotiable. Everything falls apart without sleep — focus, mood, immune system, decision-making.
  • Set a consistent bedtime (even on weekends — within 1 hour).
  • No screens 30 minutes before bed (or use night mode).
  • Your dorm room should be for sleeping and relaxing, not 3 AM study marathons. Study elsewhere.

Exercise:

  • You don’t need to become a gym person. Walk, play intramural sports, do yoga in your room, dance, bike to class.
  • 30 minutes of movement most days is the single most effective natural antidepressant and anti-anxiety tool available.
  • Your campus gym is free. Use it.

Social connection:

  • One meaningful conversation per day (not just surface-level “hey what’s up”)
  • Call or FaceTime someone from home once a week
  • Find one campus community where you feel accepted (club, team, group, floor)

Nutrition:

  • Eating regular meals matters for mental health. Skipping meals tanks your mood and focus.
  • Hydration: your brain is 75% water. Carry a water bottle everywhere.
  • Limit caffeine after 2 PM (it stays in your system for 6+ hours)

Stress management:

  • Find one healthy coping mechanism that works for you: journaling, walking, music, meditation, calling a friend, art, gaming (in moderation), cooking, yoga
  • The unhealthy ones (binge drinking, emotional eating, doom scrolling, isolation) feel like they help. They don’t. They make the next day worse.

Boundaries:

  • “No” is a complete sentence
  • You don’t have to go to every event, join every club, or fix everyone’s problems
  • Rest is not lazy. Recovery is productive.

Chapter 8: Making the Most of Freshman Year

Beyond surviving — here’s how to actually thrive and set yourself up for the next three years and beyond.

Academic Strategy

Choose your classes wisely:

  • Use RateMyProfessors and talk to upperclassmen. The professor matters more than the course title.
  • Front-load general education requirements. Get them out of the way while you’re exploring.
  • Take one class purely because it interests you, not because it’s required. Some of the most valuable college experiences come from unexpected electives.
  • Don’t overload your first semester. 15 credits is standard. 12 is fine if you need room to adjust. 18 is asking for trouble until you know your capacity.

Build relationships with professors:

  • Go to office hours at least twice per semester per class. You don’t need a question — “I wanted to go over the main ideas from this week’s lecture” is enough.
  • Why it matters: recommendation letters, research opportunities, mentorship, and they’re more likely to help you when you’re struggling if they know who you are.
  • Sit in the front three rows. Studies consistently show front-row students perform better. It’s not magic — you pay more attention, get called on more, and are less tempted by your phone.

Explore Before You Commit

  • Don’t stress about your major yet. Most students change their major at least once. Take intro courses in 2-3 areas that interest you before declaring.
  • Talk to people in majors you’re considering. Not just professors — juniors and seniors who are living it. Ask: “What do you actually do all day? What’s the job market like? Would you choose this again?”
  • Explore careers, not just majors. A biology major can become a doctor, a researcher, a science writer, a pharmaceutical sales rep, or a park ranger. The major is a starting point, not a destination.

Build Your Resume Starting Now

Companies and grad schools don’t care what you did in high school. Start building your college resume in year one:

  • Get involved in 1-2 organizations and aim for a leadership role by sophomore year
  • Do an informational interview with someone in a career that interests you. LinkedIn message them. Most people are happy to help students.
  • Start a LinkedIn profile. It doesn’t need to be fancy. Just the basics — education, activities, skills.
  • Look into undergraduate research if you’re in STEM. Professors need assistants. Getting into a lab freshman year is possible and impressive on a resume.
  • Summer matters. Start thinking about summer internships or meaningful work in the spring of your freshman year. The career center can help.

Skills Worth Developing Outside the Classroom

These aren’t taught in any course but will matter enormously:

  • Cooking — The basics. You’ll need this for the rest of your life. (Chapter 2 has you covered.)
  • Personal finance — You’re learning this now. (Chapter 4.)
  • Basic car/apartment maintenance — Change a tire. Unclog a drain. Reset a breaker.
  • Communication — Learn to write a professional email, have a difficult conversation, and give a presentation without reading from slides.
  • Networking — Not the sleazy kind. The “build genuine relationships with interesting people” kind.
  • Time management — This is a skill, not a personality trait. You can learn it. (Chapter 3.)

The Experiences That Matter Most

Ask any college graduate what they remember most. It’s rarely a specific class. It’s usually:

  • The late-night conversation that changed how they think
  • The club or team that became their family
  • The professor who challenged them
  • The failure they recovered from
  • The semester they studied abroad or did something outside their comfort zone
  • The friend who showed up when things got hard

Be open to those moments. They don’t show up on a schedule. They show up when you’re present, engaged, and willing to be uncomfortable.

Quick Reference: Freshman Year Survival Card

Emergency Numbers

  • Campus Police: _______
  • Counseling Center: _______
  • Health Center: _______
  • Campus Escort Service: _______
  • RA’s Phone Number: _______
  • 988 Suicide & Crisis Lifeline: Call/text 988
  • Crisis Text Line: Text HOME to 741741
  • Poison Control: 1-800-222-1222

Weekly Checklist

  • Review all syllabi for upcoming deadlines
  • Plan study blocks for the week
  • Check bank account / track spending
  • Do laundry
  • Meal plan for the week
  • Exercise 3+ times
  • Call/text someone from home
  • 7+ hours of sleep most nights
  • Attend at least one non-academic activity

Monthly Checklist

  • Review budget vs. actual spending
  • Check financial aid / student account for any holds
  • Deep clean dorm room
  • Check in with yourself: How am I really doing?
  • Update planner with upcoming exams and project deadlines
  • Touch base with academic advisor (at least once per semester)

Semester Checklist

  • Register for next semester’s classes early
  • Apply for scholarships (ongoing)
  • Update resume with new activities / skills
  • Evaluate meal plan for next semester
  • File FAFSA for next year (opens October 1)
  • Plan summer activities (job, internship, courses)
  • Back up your laptop

You’ve Got This

Freshman year is a lot. It’s exciting and exhausting. It’s freedom and responsibility. It’s the best social environment you’ll ever be in and also somehow the loneliest you’ve ever felt. All of that can be true at the same time.

Here’s what we want you to take away from this guide:

You don’t have to figure it all out this year. You have to show up, stay curious, take care of yourself, and keep trying. That’s it. The rest unfolds.

The students who struggle most aren’t the ones who have problems — they’re the ones who don’t ask for help. Your campus has resources for literally everything. Academic trouble, financial stress, mental health, food insecurity, safety concerns. Use them. That’s what they’re there for.

Everyone is faking it. The confident senior who knows every building on campus? They were lost and homesick once too. The kid in your lecture who always has the right answer? They studied for 3 hours and are terrified of being wrong. Nobody has it figured out. Some people are just better at pretending.

This year will matter. Not because of your GPA (though that matters too). Because of who you become, the habits you build, the people you meet, and the person you start to discover under all the high school labels. That person is going to surprise you.

Welcome to college. Now go make it yours.

LifeStarter — Navigate Life’s Biggest Moments lifestarter.com

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