Ah, the PhD journey—equal parts exhilarating and exhausting. You set off with dreams of intellectual breakthroughs, only to find yourself drowning in deadlines, caffeine, and imposter syndrome. Sound familiar? If so, you might be teetering on the edge of burnout, that sneaky little gremlin that turns passionate researchers into sleep-deprived zombies. But fear not! Burnout is avoidable (or at least manageable), and I’m here to guide you through it.
What is Burnout, and Why Should You Care?
Burnout isn’t just feeling a bit tired or uninspired; it’s a full-blown state of emotional, mental, and physical exhaustion. It creeps in when stress becomes chronic, leaving you unable to function at your best. In a PhD, where the work never really stops, this can be a real problem. Burnout doesn’t just make research harder—it can derail your entire academic journey.
So, how do you avoid it? Here are some scientifically backed strategies to keep burnout at bay.
1. Set Realistic Goals (and Then Reduce Them by 20%)
We all start with grand ambitions—finishing a chapter in a week, publishing three papers before graduation, solving world hunger in our spare time. But unrealistic expectations are a fast track to burnout. Instead, set achievable goals and, as a rule of thumb, reduce them by 20%. Research suggests that breaking tasks into smaller, manageable milestones increases motivation and decreases stress (Locke & Latham, 2002).
2. Learn to Say No
PhDs come with a smorgasbord of opportunities: conferences, teaching, collaborations, side projects. But guess what? You don’t have to do everything. Saying ‘no’ to extra responsibilities (or saying ‘not now’) is an essential survival skill. Studies show that overcommitment leads to cognitive overload, reducing both well-being and productivity (Schaufeli et al., 2009). Protect your time like it’s the last coffee in the department lounge.
3. Take Actual Breaks (No, Scrolling Twitter Doesn’t Count)
When was the last time you took a real break? Not one where you ‘rested’ by doom-scrolling or answering emails, but an actual break—one that involved stepping away from work entirely. Research supports the importance of real downtime: the Pomodoro technique, for example, recommends 25-minute work sessions followed by short breaks, which has been shown to boost focus and prevent mental fatigue (Baumeister & Tierney, 2011). So go for a walk, do some yoga, or watch an episode of something mindless. Your brain will thank you.
4. Build a Support System
The PhD can be isolating, but it doesn’t have to be. Connect with fellow researchers, join study groups, or find an academic coach (hint: I can help with that!). Studies highlight the role of social support in reducing stress and improving mental resilience (Seppälä et al., 2017). Having people to share the highs and lows with makes the journey much more manageable.
5. Get (and Actually Use) a Hobby
When was the last time you did something just for fun? If you can’t remember, it’s time to rediscover hobbies. Engaging in creative or physical activities outside of work has been shown to lower stress levels and improve cognitive flexibility (Csikszentmihalyi, 1990). Whether it’s painting, gaming, running, or baking, having a non-academic outlet prevents you from becoming a one-dimensional research robot.
6. Sleep is Not for the Weak
Let’s get one thing straight: sacrificing sleep for productivity is a terrible idea. Lack of sleep doesn’t make you a dedicated researcher; it makes you less effective. Sleep deprivation impairs cognitive function, memory consolidation, and emotional regulation (Walker, 2017). Prioritise getting 7-8 hours a night—your thesis (and your sanity) will be better for it.
7. Seek Professional Support if Needed
If you’re feeling overwhelmed, there’s no shame in seeking help. Universities offer counselling services, and academic coaching can also provide guidance on managing stress and workload effectively. Cognitive-behavioral strategies have been proven to help reduce academic-related anxiety (Regehr et al., 2013), so don’t hesitate to reach out for support.
Final Thoughts
Burnout is not a badge of honour. Your PhD is a marathon, not a sprint, and taking care of yourself is just as important as hitting those research milestones. By setting boundaries, taking breaks, and finding balance, you can make it through without sacrificing your mental well-being.
And if you need extra support, I’m here to help! Book a free introductory chat to see how coaching can keep you on track—without burning out.
References
- Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin.
- Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
- Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705–717.
- Regehr, C., Glancy, D., & Pitts, A. (2013). Interventions to reduce stress in university students: A review and meta-analysis. Journal of Affective Disorders, 148(1), 1-11.
- Schaufeli, W. B., Leiter, M. P., & Maslach, C. (2009). Burnout: 35 years of research and practice. Career Development International, 14(3), 204-220.
- Seppälä, E. M., et al. (2017). The happiness track: How to apply the science of happiness to accelerate your success. HarperOne.
- Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Simon & Schuster.