#1 | Time and Stress Management

Sometimes, stress stems from ineffective time management. That’s not surprising, because a PhD is also about learning how to manage your own time and your project while having to divide your attention between different tasks. Tools like the Pomodoro technique, the Eisenhower matrix, time blocking, and prioritization can help you manage your workload more efficiently.

No idea what the Pomodoro technique or the Eisenhower matrix are? Don’t worry, we’ll cover productivity tools in an upcoming newsletter!

One change that made a significant impact on my stress and productivity was removing email notifications from both my laptop and phone. This prevented interruptions during difficult tasks or while writing emails (on my laptop) and allowed me to enjoy my free time without constant email alerts (on my phone).

Worried that you may miss something important?

Important emails will still be there when you check your inbox later, and truly urgent matters will reach you through other means.

#2 | Work-Life Balance

This is probably my biggest wish for you, for academia, and for supervisors: schedule regular breaks and downtime to ensure well-being and a fulfilling life. For most of you doing a PhD, your contract states that you are entitled to a certain number of holidays. Take them and go offline. Set an out-of-office reply that you are away and enjoy your life. Take weekends, too. Yes, you will not work on your PhD project during this downtime, but this is not wasted time. Downtime allows your body and mind to recharge. A PhD (and a career in general) is a marathon, not a sprint. Don’t burn yourself out.

Engage in activities outside of your PhD work that bring you joy and fulfillment. These activities can provide a much-needed mental break and offer useful perspectives. Yes, your experiments may have failed this week, but how cool is it to hang out with your friends on a Friday evening or to craft that art piece you’ve wanted to do for ages?

#3 | Healthy Lifestyle

You might think that basic self-care practices are optional and not important during your PhD: you don’t want to lose any time for your research, so why spend time sleeping or exercising, which is time not spent on your research?

Actually, nothing could be further from the truth. A healthy lifestyle is the foundation of a successful PhD. Why? Because getting enough sleep, eating healthily, and engaging in regular physical activity will make your body more powerful and resilient. Additionally, the effects of such a healthy routine are highly beneficial for your brain, resulting in more mental energy, less anxiety and depressive thoughts, greater clarity, and more creativity. Overall, this leads to a more productive and happier PhD experience.

#4 | Celebrating Small Successes

One of the features of academia is that it attracts the elite and trains you to be a great researcher. This means you will face a lot of rejections and critical feedback, and sometimes people will ask challenging questions during conferences or criticize your work. This can be hard, but it is easier to digest if you balance it with celebrating small achievements.

An abstract accepted for a talk at an awesome conference? A paper accepted? Experiments that finally worked after months of effort? A poster prize at a conference? A student completing their internship? Celebrate these achievements! Spend a moment with your peers to share your satisfaction and pride. This helps set the foundations for a healthy group environment.

And yes, celebrating small successes doesn’t mean bragging about your work: it means being proud of your hard work and achievements.

#5 | Learning to Say No

If you’re overwhelmed with tasks, it’s okay to decline additional responsibilities. This can help you focus on what’s truly important and manage your workload more effectively.

#6 | Shifting Perspectives on your PhD

Avoid comparing yourself to others – everyone has a different project, different supervisors, and different circumstances. Instead, compare yourself to your past self and recognize how much you’ve learned and grown.

Remember, your PhD is just one aspect of your life. Balance it with hobbies and other fulfilling activities outside of your academic work.

#7 | Shifting Mindset

PhD work often involves dependency on others for feedback, validation, and progress. This can be frustrating but is a part of the academic process. It’s hard, but this is something you can’t control.

To manage this, find other activities that bring a sense of achievement and progress, such as professional courses or personal projects. For example, at one point in my career, I felt frustrated and like I was hitting a wall. I started a blog about science, lifestyle and health. I worked on it every day for an hour before going to work, which gave me a feeling of accomplishment already at the start of the day. The blog hasn’t been a huge success, but it helped me get through this difficult phase (and taught me how to build a website; very useful when you have your own company 😅).

#8 | Self-Awareness and Acceptance

Sometimes, things are difficult during a PhD. It can be because of the PhD itself or things happening in your personal life. Accept that you will face difficult moments in your personal life; it’s okay. It’s okay to have days or weeks when you don’t perform well. You’re a human, not a machine. Practicing self-awareness can help you recognize when you need to take a step back and recharge.

#9 | Support and Community

The support of your peers (=colleagues also doing a PhD) can make a huge difference. Friends in academia understand the unique challenges you face and can provide encouragement and practical advice.

Building a community with peers from your group, institution, or even people you met at conferences can help you feel less isolated and offer new perspectives on your situation.

#10 | Seeking Help

Don’t hesitate to seek help if you’re struggling with mental health issues.

Reach out to your supervisors, if you feel comfortable doing so. If not, look for friendly professors or colleagues, or institutional counselors or company doctors. Counselors and company doctors are trained to provide support and can help you navigate difficult times. No one should suffer in silence during their PhD. If you feel lost or miserable, reach out for help.

#10bis | Reach Out to Each Other

Sometimes, when someone is really depressed and has reached the bottom, seeking help can feel overwhelming and unattainable.

If you notice one of your colleagues becoming more silent, less enthusiastic and motivated, or more frequently absent, reach out to them. A simple “Hey, how are you doing these days? Do you want to have a coffee together to chat about it?” can be life-saving (literally).

A PhD should not be about competition but about supporting each other during a journey that can be very challenging. Please, be kind to each other.