Burnout is Real: 7 Ways to Refocus and Recharge
The middle of the semester is here, and for many graduate students, the excitement of a new semester may be giving way to fatigue. Among coursework, research, teaching responsibilities, approaching deadlines, and personal commitments, it can be difficult to keep up with the same level of energy and motivation you had at the beginning of the semester.
If you are feeling taxed or having a hard time staying focused, you are not alone. At this point of the semester, even familiar tasks can feel more demanding, and finding time to rest may seem impossible. Nonetheless, staying productive does not mean pushing yourself to work continuously. At times, taking a break, changing your routine, or setting smaller goals can make a significant difference.
Here are seven practical ways to stay motivated and make steady progress through the rest of the semester.
1. Take time off, intentionally
Rest is part of making progress, schedule a break before you reach the point of exhaustion, whether that means taking an afternoon off, enjoying a weekend activity, or stepping away from work for a short walk.
Try doing something unrelated to your research or coursework. Passing time with friends and family, reading for pleasure, or exploring a new place can help you return to your work feeling more refreshed. A shorter planned break can be scheduled if a full day off feels unrealistic.
By scheduling time off, you’ll avoid feeling guilty or scrambling to get something done on Sunday evening.
2. Limit digital distractions
When you are writing a paper or reviewing research, even a quick glance at your phone can interrupt your concentration. Silence nonessential notifications, close unrelated tabs, and set aside a specific period for focused work.
Install a browser extension like Freedom to block the sites you know will distract you, like social media, shopping sites, or Wikipedia (we’ve all been down that rabbit hole at 2 a.m.).
There’s a little work up front, but once you have the extension set up, it prevents you from opening those new tabs and you can really get down to business.
For apps, we suggest Forest. When you want distraction-free time, plant a tree in the app, and it grows while you work. If you reach the end of your scheduled work time, then your tree matures. If you touch your phone during the “off time,” the tree dies! Nothing like a little incentive to keep you focused. For other apps to help you focus, check out our blog titled 14 Essential Apps for Grad School Success.
3. Set small, realistic goals
When you’re in the thick of the semester and just trying to survive grad school, you may have trouble remembering why you’re slogging away. Take a step back and look at the big picture.
Remember your main goal this semester: maybe it’s to finish a dissertation chapter, or maybe it’s to submit the first draft of your thesis.
Break down that big goal into smaller goals that you can accomplish each week until the end of the semester. Then break that down further. Step by step, identify what you can do to move towards your goal for the week.
Now write it down! It’s easier to keep yourself accountable for those small goals after you’ve committed them to paper (or made a list on your desktop or phone).
Aim for progress over perfection. What can you do today that will make tomorrow easier? The confidence you’ll gain from completing one small thing will go far in keeping you motivated.
4. Stay Active
Long hours of sitting can make you feel both physically and mentally drained. You do not need an elaborate workout to add movement to your everyday life. Go on a short walk between study sessions, do gentle stretching, or any other activity you enjoy doing.
Movement can offer a welcome break from screens and give you time to reset. Start with what is comfortable and practical for your schedule.
Studies show that regular exercise releases brain chemicals that are key for memory, concentration, and mental sharpness.
Again, perfection isn’t the goal here! Start by finding a quick exercise video on YouTube, doing some simple stretches between meetings, or taking a walk around the block in the evening.
Keep up the habit, and you’ll find it easier to focus once you sit down to get your work done.
5. Put on some white noise
Music can help you be productive, but the interrupting ads on streaming services can yank you right out of your focus zone. Find a super long YouTube video of nature sounds or white noise, and you’ll be able to tune out most things happening around you.
For those craving the hustle and bustle of a coffee shop, sites like Coffitivity help you reproduce that ambient noise from the comfort of any desk in the world (but you’ll have to make your own cup of joe.)
High-quality, noise-canceling headphones help, but are not necessary.
6. Work for 15 minutes
Sit down and commit to doing something related to your work for just fifteen minutes. Once those fifteen minutes are up, re-assess and decide if you can go for another fifteen minutes.
Chances are, pushing through those first fifteen minutes is exactly what you need to get focused, and you’ll be ready for a productive work session. Every fifteen minutes, you can decide whether it’s worth working for another fifteen minutes.
For help structuring longer work sessions, study alongside our Pomodoro Pal video series!
7. Talk to somebody
Grad school can feel isolated, but it doesn’t have to be! Connecting with a peer in your lab or a professor, or getting involved with a student organization, can all help you find more meaning in your work.
Talking with someone who is passionate about their work, whether they’re in the same field as you or not, is a great way to bring back your motivation. You can then encourage others, and the effect snowballs!
Let the camaraderie of grad school be a positive force that pushes you in the right direction: graduation.
Still feeling like one big ball of stress? Check out some additional resources from the Counseling and Testing Center. Remember, counseling appointments are available for free for all current students.
