The new academic year has started. It’s an exciting time for new PhD students but also those who are further down the line. The new term brings new opportunities, aspirations and also new goals to accomplish.
Self-care is vital for your success with the PhD or during your post-PhD stage (in fact, it’s vital at all times). Along the way, it can be forgotten or pushed aside because you are ‘too busy’ with other ‘more important’ things. Your PhD is a marathon and therefore you need to keep your energy levels steady for a longer time.
Here are my five suggestions on how to look after you this term:
1. Make time for activities that you like
Having these activities will help you to reenergise and gives you ability to better engage with your intellectual work. Integrate them (e.g. exercise, running, walking, travelling, painting, going to exhibitions, rock climbing, photography) into your weekly or monthly plans so there is more balance from the start. Don’t compromise on them.
What is the main activity that relaxes you? When in the week do you make space for it?
2. Introduce reflective time into your week
Find space 20-30min at the end of your week to enable you to pause and reflect on the week. What went well? What didn’t go according to plan and what do you need to change to make it happen? Finally, what are your three main priorities for the coming week?
Often focus is on what hasn’t been done yet and you forget all the great things that you achieved.
When in your week is the best time for this reflective space?
3. Set clear boundaries and say ‘no’
The main point here is to simplify your work as much as possible. You will feel when you overcommitted. Saying ‘no’ it’s not about missing out on something but it’s about saying ‘yes’ to something else.
What do you feel you need to say ‘no’ to this term?
4. Create a routine and be consistent
Creating a routine doesn’t mean that each of your weeks will be the same and it will be rather boring. Instead, it’s about creating a framework or a roadmap that will gradually take you to your goals. A good plan also means that you don’t need to invent a new schedule for every week, but you adapt the existing one. It also enables you to be aware of your ‘best working time’, so you can protect it. Commit to certain tasks on certain days and show up. For you. Habits will help you to get the work done and that’s why consistency is key.
What are you committing to?
5. Celebrate your successes
On your academic path you will encounter some challenges and you will need to problem solve. It’s part of the process and you will learn a lot through it for it is when we are out of our comfort zone that we grow most. When you succeed or accomplish something you value make sure you celebrate it. It can be just as simple as having a coffee/tea (or a cake :) in your favourite café or a walk in your beloved park. Often the focus can be on what’s not working, and you can forget all the great things you completed. Take consciously time for these moments because they will also increase your confidence – you will become more aware of your achievements.
How will you celebrate?