Hmm, motivation. That elusive force that seems to come and go at will, especially when you’re doing a PhD. One moment, you’re bursting with inspiration and convinced you’re the next Einstein; the next, you’re staring blankly at your screen, wondering if you should just start a bakery instead (I had this exact thought!). Sound familiar? You’re not alone.
PhDs are marathons, not sprints, and keeping your motivation levels steady over the years is no small feat. But fear not! Here are some tried-and-tested ways to keep yourself moving forward, even on the days when Netflix looks far more appealing than your thesis.
1. Find Your ‘Why’ (And Remind Yourself Often)
At some point, you started this journey with a purpose. Maybe you’re passionate about your research topic, or you want to make a meaningful contribution to your field. Maybe you just really, really like having “Dr.” in front of your name. Whatever it is, write it down and keep it visible—on a sticky note, your screensaver, or tattooed on your forearm (okay, maybe not that last one). Your ‘why’ is your anchor when motivation wavers.
2. Set SMART Goals
Vague goals like “write thesis” are overwhelming and unhelpful. Break it down into Specific, Measurable, Achievable, Relevant, and Time-bound goals. For example, “Write 500 words of my literature review by Friday” is way more doable. Checking off small goals keeps momentum going and gives you little hits of achievement-driven motivation.
3. Create a Work Routine That Works for You
Some people are early birds, others are night owls, and some only seem to function when there’s a looming deadline. Find when you work best and create a routine around it. Having a set time for research, writing, and breaks can prevent you from drifting aimlessly between tasks (or worse, getting lost in a YouTube spiral).
4. Embrace the Power of Accountability
It’s easy to let deadlines slip when you only answer to yourself. Find an accountability partner—a fellow PhD student, a mentor, or even an online writing group. Just knowing someone will ask, “Hey, did you finish that chapter?” can be enough to keep you on track.
5. Reward Yourself Like Pavlov’s Dog
Finished a tough section? Treat yourself. Whether it’s a fancy coffee, an episode of your favourite show, or a guilt-free afternoon off, having rewards tied to progress can make the slog feel worth it. Just make sure the reward isn’t “I wrote 100 words, now I deserve a two-week holiday.”
6. Accept That Motivation is Not Constant
Motivation ebbs and flows, and that’s normal. The trick is to keep going even when it’s low. This is where discipline and habit come in. You don’t have to feel inspired every day—you just have to show up and do something towards your PhD. Progress, no matter how small, is still progress.
7. Change Things Up When You’re Stuck
If your usual workspace is making you feel sluggish, try a change of scenery—head to a café, a library, or even just a different room. If writing feels impossible, try brainstorming ideas with a friend or switching to reading and note-taking for a bit. Sometimes, a small shift can reignite motivation.
8. Take Care of Yourself (No, Really)
Burnout is the motivation killer. If you’re consistently exhausted, overwhelmed, or feeling like a failure, take a step back. Sleep, exercise, and social time aren’t luxuries—they’re necessities. You can’t do your best work if you’re running on empty.
9. Surround Yourself with Support
Your support system—friends, family, colleagues, or a good academic coach—can be the difference between pushing through and giving up. Vent when you need to, ask for advice, and let people remind you that you can do this.
10. Remember: Progress is Better Than Perfection
Perfectionism can paralyse progress. Your thesis doesn’t have to be the magnum opus of academia—it just has to be done. Keep moving forward, one step at a time, and trust that you’ll refine and improve as you go.
Need a Motivation Boost? Let’s Chat!
If you’re struggling to stay motivated, you’re not alone. As an academic coach, I help PhD students navigate the ups and downs of research, writing, and, yes, motivation slumps. If you need support, let’s have a free introductory chat—your future Dr. self will thank you!